| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1525.26 | 178.20 | 80.10 | 85.82 | 1869.38 |
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| Asics Nimbus Miles: 27.85 | Mizuno Wave Rider 10 Miles: 180.69 | Saucony Triumph Miles: 186.22 | Mizuno Wave Precision Miles: 66.70 | NB 1062 Pair 1 Miles: 124.50 | Saucony Triumph 5 Miles: 39.30 | Mizuno Precision 9 Miles: 82.20 | Asics Speedstar Miles: 91.40 | Montrail Hardrock Miles: 7.00 | Vibram Five Finger Sprints Miles: 155.41 | NB 790 Miles: 285.09 | Brooks T4 Miles: 132.84 | Asics Gel Hyperspeed Miles: 108.85 | NB 790 Pair 2 Miles: 96.60 | Wave Rider 11 Miles: 105.40 | Mizuno Wave Ronin Miles: 36.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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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 |
| half day skiing at the beav. then thrashed out an ugly 13.75 miles as the temperature dropped and the roads iced over. ready to go back to california.
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| Asics Nimbus Miles: 13.75 |
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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 @ 7:37, 8 degrees | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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OK, this weather is getting old, and I have only been back a few days. 4 miles slow outside in the snow, ice and cold, and four miles at tempo pace 6:34 on the indoor track. 32 miserable laps. The only thing worse than a 220 yard indoor track is a treadmill, and if I have to resort to that, then forget it. My trusty sportcount ring finger lap timer works good for keeping track of laps and splits, and all I have to do is try to hit 49 seconds for each lap. Thats my trusty sportcount on my finger in my picture at left in Boston in 2007. If anyone is reading... my quantcast numbers are dropping faster than the stock market... the rooster's blog must be pretty boring :-(
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| Mizuno Wave Rider 10 Miles: 8.00 |
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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 |
| USU to green canyon. slow. |
| Mizuno Wave Rider 10 Miles: 7.00 |
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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 @ 7:36 with one altercation, running in North Logan on 1600 east , on the rich people bench, middle of nowhere, road wide open, no sidewalks, I am as far as i can get on the side without going into the slush, minding my own business, and some jerk driver (not a kid) in a pickup (a nice expensive one) decides to send me a message by ripping by me a few inches to my side even though the road is wide open in both directions. So I make a gesture to move out (not obscene), he stops, and then things heat up. Running deaf is hard enough without jerk drivers picking fights with you. Anyway I couldn't hear what this guy was yelling at me which is one of the frustrations of running deaf but I didn't care, I just unleashed a verbal barrage and held my ground until he drove off, up a side road to his mcmansion. I have little tolerance for these types anymore. 99% of the drivers in Logan are friendly and courteous, but the 1% can be very dangerous. I guess I could try to run with my cochlear implant in but it is not easy with slippage, sweat getting on the receiver, etc. Well, I feel bad now for losing my cool, I should have been mature enough to keep myself under control and just memorized his license plate and reported him, but since losing my hearing I get very very frustrated when running and am provoked like this. Next time I will try to keep my cool.
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| Mizuno Wave Rider 10 Miles: 10.00 |
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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 slow, with 6 strides, and no fights. |
| Mizuno Wave Rider 10 Miles: 6.00 |
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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 |
| 14 @ 7:46 |
| Saucony Triumph Miles: 14.00 |
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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 |
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| Mizuno Wave Rider 10 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.80 | 0.00 | 0.00 | 8.80 |
| 2 miles @ 7:33, 4.8 miles @ 6:33, 2 miles @ something easy |
| Mizuno Wave Rider 10 Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Saucony Triumph Miles: 7.10 |
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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 @ 7:30 on the indoor track while dodging members of a PE class that decided the track is a good place to, walk, sit, hang out and socialize. |
| Mizuno Wave Rider 10 Miles: 7.00 |
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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 |
| air quality is "red", so I went up Logan canyon above the inversion and ran from RH fork to about 3/4 miles past rick springs. Not smart- too many blind curves, too steep, too many trucks and cars, not an area intended to be run on, at least in the winter. Should have gone up to franklin basin area. Oh well. 7:58 up, 7:13 back down. Will stay out of that stretch from now on.
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| Saucony Triumph Miles: 14.00 |
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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 |
| LC, where it opens up below Bunch Grass to below Franklin Basin. 7:23 average up and down |
| Saucony Triumph Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
| northeast of Bear lake on dirt road to Dingle 2 mile 7:43, 5 miles 6:43, 2 miles 7:43 |
| Mizuno Wave Rider 10 Miles: 9.00 |
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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 |
| pm 2.5 in Logan is 75 micrograms/liter, rivaling Beijing for the most polluted air in the world. so I ran the canyon again,above the inversion, temperature difference of 20 degrees above the inversion and clear unpolluted air. you can tell where the inversion level is simply by watching the thermometer- went from 24 degrees to 40 degrees in one mile around RHF.
7 miles @7:23
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| Mizuno Wave Rider 10 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| went to north end of Bear lake to get out of the soup, the lake road from highway 89 to past north beach. foggy, cold, 1500 feet higher in altitude, but clean air. 2.5 mile warmup 7:43, 6 x 0.5 mile at about a 6:03 average, 3.5 mile cool down at 7:49. getting headaches from running in the mountains and Bear Lake, I assume it is the higher altitude. |
| Mizuno Wave Rider 10 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.92 | 0.00 | 0.00 | 0.00 | 13.92 |
| 13.92 miles.. thats what my GPS says... so 13.92 miles. at bear lake. on the south end. in the drizzling rain. feeling sick. 7'35" pace. I wonder if the extra altitude is what is making me sick? |
| Saucony Triumph Miles: 13.92 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Prov Millville loop |
| Mizuno Wave Rider 10 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| 1.5 mile warmup, 4 x 1 mile on indoor track: 6:07, 6:10, 6:08, 6:09; 2 mile cooldown |
| Mizuno Wave Precision Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU to green canyon. cold. icy. |
| Saucony Triumph Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.94 | 6.50 | 0.00 | 0.00 | 9.44 |
| 1.5 mile warmup at 7:55; 2 miles @ 6:42; 2.5 miles @ 6:38; 2 miles @ 6:48, 1.5 miles cooldown @ 7:47 |
| Mizuno Wave Rider 10 Miles: 9.44 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| UUS to green canyon, threw in 4 strides. |
| Saucony Triumph Miles: 7.10 |
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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 |
| BF canyon, from hyrum city park (TOU 1/2 start line) to hardware ranch ending at the TOU start line, and back again. Turns out to be exactly 15 miles. 11 ounces cytomax and 6 ounces water enroute. 7:37 overall pace |
| Saucony Triumph Miles: 15.00 |
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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 |
| LC 7:29 |
| Saucony Triumph Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
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North end of Bear Lake. 1.6 mile warmup at 7:46, then 4 x 1 mile cruise intervals with 2 minute recoveries. Goal was 6:09 per mile. First two were downwind in 6:06 and 6:06. Second two were opposite direction, upwind, 6:07 then lost steam with the wind and extra altitude and ran a 6:13 for the last one. But I guess they average out pretty close to what I intended though I wish I could have held pace for the last one. 2.3 mile cool down 7:55
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| Mizuno Wave Precision Miles: 8.50 |
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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 |
| east side of bear lake from north end going south. 7:45 |
| Saucony Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.50 | 0.00 | 0.00 | 8.50 |
| north end bear lake, 25 degrees, foggy, 6000 feet elevation with no hills, no wind. goal: 2 miles MGP, 2.5 miles tempo, 2 miles MGP, no breaks between fast intervals.worked out pretty well:
1 mile 7:45 2 miles 6:44 2.5 miles 6:30 2 miles 6:42 1 mile 7:39
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| Mizuno Wave Rider 10 Miles: 8.50 |
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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 |
| LC 7:40. |
| Saucony Triumph Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| finally some breathable air in this wretched little valley. My neighbor celebrated as he does every morning by idling/warming up his F350 diesel pickup for 30 minutes while he stays inside the house. Just the right time to make it toasty comfortable, wouldn't want to get in a cold cab you know. Building my long runs about 0.5 miles a week... ran USU to Smithfield, 1600 east, down 3400 North, then north again. coming back up 3400 north is a tough uphill lasting forever. 7:39 overall pace. now 10 miles ahead of Cody on the year, we'll see how long it takes for him to overtake me again.
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| Saucony Triumph Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Got hit with 12 grants for NIH study section, due at 10 PM today. Got the last one submitted at 9:56. ha ha that's as close as it gets. Now I get to go to San Diego for three days as a "reward". 8.1 miles BF canyon 7:32. About 30 police cars, ambulances, fire trucks, and search and rescue vehicles went screaming by to hardware ranch area as I was coming down. I assume a snowmobile accident or someone lost. Hope it turned out OK, will watch for details on the news.
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| Mizuno Wave Rider 10 Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| plan was 4 x 1 mile at 6:05. plan broke down fast. too tired, too much slush, chose a route with too many turns, 100% humidity with too many layers so I got exercise asthma, I needed albuterol bad after one interval and didn't have any with me.... lots of excuses. oh well. 6:04, 6:10, 6:07, 6:15. My next tempo run will be on Mission Bay in SD, that should cheer me up. |
| Mizuno Wave Precision Miles: 7.50 |
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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 7:31 USU east bench route |
| Saucony Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
| ha ha ha, here I am at the beautiful Catamaran Hotel and Spa on Mission Bay in San Diego. They gave me a nice suite on the 10th floor with a balcony overlooking the bay, pretty nice, I guess NIH hasn't suffered from the economy turndown yet. Ran 7 miles @ 6:26 with 1 mile warmup and 1 mile cooldown. It is easy to run fast at sea level. OK better look over some exciting grant proposals to get ready for "nerds R us" tomorrow.
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| Mizuno Wave Rider 10 Miles: 9.00 |
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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 |
| 5 @7:32 threw in 4 strides. mission bay. |
| Mizuno Wave Rider 10 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.90 | 0.00 | 0.00 | 0.00 | 15.90 |
| looking out at mission bay from my 10th floor suite... not looking forward to heading back to cold nasty Utah in a few hours... and my in-laws house and the avacodo farm are just 30 minutes north of here in Calsbad and Valley Center.... I could just crash their place and leave my wife and kids to fend for themselves and return in April...
Oh well, I got up at 4:30 AM, yes 4:30 AM and punched out a 15.9 mile run. 7:24 pace, two gu gels, 14 oz water. Upside of running mission bay: nice trail system. downside: CONCRETE. my body does not like concrete. well, gotta run to "nerds R us" aka NIH study section, what a blast.
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| Mizuno Wave Rider 10 Miles: 15.90 |
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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 |
| lower millville-Prov- RH loop, from Don's auto. 5 strides. 7:38 10 degrees icy cold. air quality good, 12.3.
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| Mizuno Wave Rider 10 Miles: 7.25 |
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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 |
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pm 2.5 was above 30 this morning... my cutoff is 25... so I checked the weather conditions/forecast and noticed a nice east wind coming down BF canyon- so I ran there in nice clean air. Hyrum city park to Rock Creek sign is 12 miles RT. 7:37 pace.
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| Mizuno Wave Rider 10 Miles: 12.00 |
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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 7:39 |
| Saucony Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.30 | 0.00 | 0.00 | 9.30 |
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Need some sort of tempo run today... roads look really icy and snowy... the question is- risk life and limb to run on the icy roads, or hit the little 220 yard indoor track and dodge PE kids, while trying to keep my sanity feeling like a hamster on it's little wheel running 64 mind-numbing laps...... I am going to have to think this one through a bit......
OK- Neal Legler called and agreed to pace me out on a 7-8 mile tempo. I thought I could hold a 6:26 pace like I did last week in San Diego. I thought wrong. Four miles in at 6:32 and I started getting fierce intestinal cramps. Had to stop at 5 miles having averaged 6:34. Rested a couple minutes and dragged out another 2.3 at 6:41. I told Neal to just leave me at that point so he could get his workout, we then met up and jogged an easy 1 mile back to campus. The cramps... strange.... but then I did have baked beans for supper last night.. am wondering if that caused my trouble? Or the fact that I did the tempo after three days putting in 29 already, which is alot for me in 3 days... I guess I am just not ready for prime time.
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| Mizuno Wave Rider 10 Miles: 9.30 |
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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 |
| 5 miles @7:50 with five strides. If I can run 16.5 tomorrow I can hit 60 for the week. |
| Saucony Triumph Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| ran the east side of Bear lake on cisco road, around the back side of the lake. what I didn't count on was the strong north wind. I am guessing it was a continuous 15+ mph wind, all I know is it felt like a brick wall for 8.25 miles. I parked my car half way through the route so I could refuel without carrying more than one 7 oz bottle. Ran the first 4.25 down wind, then turned north and ran continuous 8.25 into the wind, stopping for a a gu and water at the car and to pick up another 7 oz bottle. Turning back south for the last four was like heaven, I felt like I was being pushed all the way back to the car. But I paid for this run. big time. I am not sure I will ever run again. I am seriously traumatized. I don't think I am built for the long distances. 16.5 at 7:38 average, probably faster than I should be running this kind of condition, but I just wanted to get through. Hit my goal of 60 for the week. one gu, 14 oz cytomax, 8 oz water.
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| Saucony Triumph Miles: 16.50 |
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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 |
| BF canyon, 4.5 up 7:55 4.5 down 7:15 |
| Saucony Triumph Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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trying to assess my options for running today...bad air quality... drizzly rain but no wind.... no time to go anywhere out of the inversion.... we need a 6-7 mph wind for one hour to clear the air... will it come? the weather forecast is not clear... is the air indoor better than outdoors? I guess I can run the indoor track if I have to... but I really doubt the air in there is any better than outside.... well, I will grade enzymology exams for a couple hours and see what shakes out..
OK, ran the indoor track, maybe the air is better in there, who knows? one mile warmup, 5 miles at 6:26, one mile cooldown. I wanted a longer tempo today but that will have to do. just praying for the next storm to come and blow out the pollution for a few days.
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| Mizuno Wave Precision Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| USU to 3400 N, down the nasty hill, then out to 4400 E. That is 6.5 miles from Widtsoe building so 13 RT
Ran the first 11 at an overall 7:40. Then I kicked it up the last two miles and ran 6:41 for the last two. Good air, finally. Broke in a new pair of new balance after two years out of them; these 1062's seem a little bigger than the 1060s I had a couple years ago but I guess the extra toe room can't hurt on the long runs, which is all I plan on using these super-cushioned shoes for.
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| NB 1062 Pair 1 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 3.00 | 9.30 |
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first day of interval running since last November and I was as rusty and out of shape as I expected 4x 0.5 miles and 4 x 0.25 miles with recoveries, on the street. I ran about 20-25 seconds slower on a per mile pace than I can do when training for a 10K so I definitely have some work to do. Results were: 0.51 miles, 5:48 pace
0.50 miles, 5:43 pace
0.51 miles, 5:44 pace
0.52 miles 5:43 pace
0.26 miles 5:26 pace
0.26 miles 5:46 pace
0.26 miles 5:28 pace
0.26 miles 5:45 pace 2.6 miles warmup, 2.5 miles cooldown. Did something to my inside left foot when I fell skiing Saturday and it is bugging me with a dull aching pain, especially on turns/lateral movement. I may have to take a day or two off and rest it... I checked with my coach, trainer, and sports Dr. Paul and he provided sage and prompt advice as always, for the usual price. Will get it looked at if it doesn't improve.
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| Mizuno Wave Rider 10 Miles: 9.30 |
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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 |
| well, I should have rested my foot but I iced it last night, wrapped it, then wrapped it today and put in 5 easy miles. It felt better than yesterday. I think I must have strained it when I fell skiing last saturday. Well, I have to do probably 3 more ski days before the season ends at Beaver as we have season passes and go every Saturday. I thought about bagging the skiing, but then, I kind of have to go to take my seven year old twins on the lifts and make sure they don't get separated or lost on the runs, so if I have to injure myself skiing at the expense of running, I guess it is worth it in the grander scheme of things.
Need to get my foot looked at anyway, left foot is supinating bad based on wear patterns, consequence of really high rigid arches, a genetic curse from my father's side of the family- might need to look into orthotics as I am very susceptible to sprains and IT band injuries due to no natural foot cushioning. 5 @ 7:36 throwing in 5 strides
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| NB 1062 Pair 1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.70 | 0.00 | 0.00 | 0.00 | 16.70 |
| I am pretty sure I was not cut out to be a marathon runner.... after this gig is up I think I will take up monster truck shows and demolition derbies as my hobby.
And I am going to shred these sorry new balance shoes and just stick with mizuno and saucony from now on. 16.7 miles @ 7:34, millville- LC via first dam
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| NB 1062 Pair 1 Miles: 16.70 |
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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 |
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BF canyon, 4.5 up 8:04, 4.5 down 7:21. 4 strides
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| Saucony Triumph Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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My foot hurts so I think I will just take a couple days off and rest it and wait and see what the doctor says, so marathon training is on hold. In the meantime I will entertain myself watching the stock market crash and all my investments and retirement go up in smoke.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 5.00 | 0.00 | 0.00 | 8.70 |
| Wanted to run 6 miles at about a 6:30 tempo pace. Quit after 5 miles at 6:34. Legs were just tired, and my foot still hurts. whine, whine... Ran in a North-South out and back, with wind first, and the wind was out of the south at about 13 mph with gusts, maybe it was running back into the wind that just took the energy out of me, but I didn't have another mile in me. So I decided to run down to the track and do some 400s or 800s to round things out thinking naively the track would be clear of snow. No such luck, stupid thing has a foot of snow on it still and of course no one is going to clear it off. So I just cut my losses and ran back to work. Discouraged by my lack of stamina for the tempo runs and foot problem, I feel like I was running stronger and easier back in December than I am now.
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| Mizuno Wave Precision Miles: 8.70 |
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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 |
| Went to see Dr. Lyons, it as good I did as it appears I have inflamed the tendons on the inside of my left ankle and it could degenerate without some prompt actions. It is a very strange injury, due to the fact that I have very high rigid arches that cause me to supinate, particularly the left foot, causing stress on the inside. I also have a strange extra bone down there (from the x-rays) which I didn't know about, that kind of interferes with the tendons ruinning intot he foot. Well, anyway, I am out for a few days while I see if this thing responds to rest, ice antinflammatories and then start some physical therapy with a running and orthotic evaluation next week before I am cleared to run again. Dr. Lyons thinks I can still run Ogden, I am not sure what the impact will be for a guy my age losing a week of training with my sub 3 hour goal for the marathon. I will have to check with my coaches, Paul, Cody, Jon, etc. I guess I should have had the foot evaluated a long time ago. Thanks to Paul Petersen for getting me on top of this and suggesting Dr. Lyons, it is obvious he knows feet and running. So now I will eat big macs and fries and see how much weight I can gain while I "rest". It's been a good run, I gave it my best, and maybe it's not over yet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| last two miles @6:40 |
| NB 1062 Pair 1 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8.15, last run before calling it quits, just catching up the log |
| NB 1062 Pair 1 Miles: 8.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
| I thought I was impervious to injury. I guess I was wrong. Went to PT and was told to not run, just stretch and strengthen my weak foot and inflamed tendon. I have been humbled and (I guess) learned the importance of preventive maintenance and watching for problems. I hope to be back in form for Smithfield Health Days 10K and the July 4 Blacksmith Fork Freedom run 15K. For the next couple weeks it's just stretching, foot, shin and calf exercises, and I will start riding the old bike to work and back. To console myself I shall live vicariously through the accomplishments of others on the blog! As Governor Arnold says, I'll be baaack... I hope.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Anyone know how you modify the training categories to add "cross training" so I can keep track of my ellipticals? Anyway, I hit the elliptical for the first time. I have no idea what I was doing and the programs made no sense. So I just got on and pedalled, played with the resistance a bit but kept it pretty low and easy. So I "ran" at about 80 rpm for one hour, keeping my heart rate at about 150. Paul- if you are reading this- any suggestions for modifying that? Seemed like a decent workout anyway. My feet were kind of numb when I finished but that went away fast-maybe these spenco arch supports I have been wearing at doctors advice?
OK- my foot is starting to feel better and the tendon is not as irritated down there. I have one really, nasty sore spot on my left interior of shin, right on the muscle against the bone, just in one place, probably 1/3 to 1/2 the way up my calf. If you touch it just right, and not hard, it induces huge pain, the type that makes you scream and hit the roof. Does not seem to be improving. But doesn't hurt when I run, but the PT guy said it is a shin splint injury and not to run til it improves. Has anyone experienced anything similar, and any advice on how to deal with it? I wonder if it is knotted, inflamed or something worse? Why just in the one spot-is that good or bad? Anyone out there who can help me out?
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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 |
| 45 minutes on the stupid elliptical. gee what fun. great weather outside and I get to be a hamster on an elliptical in the stupid fieldhouse. Question- why don't they put an electrical generator on the ellipticals so the energy could be put to green use? Since I am producing 180 watts I could power 10 high efficiency fluorescent light bulbs on this stupid thing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| 30 minute elliptical. 0.5 miles treadmill |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| 30 minutes elliptical 0.5 miles treadmill. May start running tomorrow based on what PT and Dr say Today I have three sons with birthdays. Two born the same year, one born a different year, but all born on the same day.
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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 |
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two miles at 7:45. foot and shin seem reasonable OK... maybe a little sore on the foot? Not sure if pyschosomatic or not. Iced, ibuprofen, will probably not run tomorrow. But I can't do the eplliptical anymore- it drivesme carzy and it also makes my right knee sore- dont like the motion. I need to learn how to water run. Cody, can you help me out if you are listening?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.01 | 0.00 | 0.00 | 0.00 | 0.01 |
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rode my bike to work. 20 degrees. ice covered roads. going up dugway couldnt get gears on granny sprocket as derailleur was iced. broke the bile chain as I powered up dugway. In process slammed my knee into my handlebar as the chain broke leaving a really nice bump and bruise.
PM- Tried a new elliptical, precor, a different experience than the other model- keeps feet at a higher incline- and it didn't hurt my knees. chose a cross country program and pedalled hard for 50 minutes. It definitely worked me, with heart rate up around 140-160. I like this one better than the other ones. but it is still sheer boredom. Also did 2 x 20 reps on the horizontal bench press at low weight (75 pounds). together with the biking not a bad exercise day I guess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| 2.7 easy, no problems 2 x 20 horizontal leg press with 55 pounds. yeah that is nothing but I am not looking to bulk up 2 x 20 foot rasies with 55 pounds on the horizontal leg press played on stationary and spinner bikes a little. I am thinking of following the FIRST program of training for awhile, maybe even for a marathon. I am pretty sure the high mileage stuff is not my gig.
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| NB 1062 Pair 1 Miles: 2.70 |
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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 |
| 4 miles @ 7:25 overall with six strides. then 15 minutes on the spinner stationary bike.
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| NB 1062 Pair 1 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
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Tried water running in the HPER pool. 65 minutes varying pace. no idea what I was doing. Just kind of... ran.... I guess. with a belt on. in the diving pool. varying pace up and down to simulate intervals. HR between 120 and 145 probably. Well, I did something because when I got out of the pool I could barely walk. Pfitzinger claims it is a true substitute for running. I guess we'll find out if is for me. Not sure how long stride should be, if I should kick legs up, they say stride rate is lower in water. I imagine I was turning over slower than maybe I should have been if I was supposed to hit 80 cycles per minute, I guess I was doing maybe 70.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7.1 miles @ 7:24 USU to green canyon, 6 strides | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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did 55 minutes of water running, 5 minute intervals "hard" (I guess) with 2 minute recoveries plus some warm up and cool down. nothing to gauge this technique against so I don't know what I am accomplishing if anything. we will find out in two weeks when I run the SLC half with no real conventional training for a 5 week period leading up to it! good thing the course is downhill. also 2 x 20 75 lbs horizontal leg press, 60 reps 55 lbs toe raises. and all the miserable stretches and stuff for PT.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| No, I didn't run a half marathon race, I just ran 13.1 miles in tribute to Paul Jon and Cody who were down in Ogden representing Cache Valley proudly. Me, I haven't run this far in weeks, and it showed. I ran the first 8 miles pretty well, then kind of pooped out. 7:30 average overall. Just to show my support for the fast guys slogging it out in Ogden, I ran from Prov to Millville to Nibley then down the PLANET WALK- yes- the famous PLANET WALK- a secret route only known to a few select elite runner (and then me). Foot a little sore- iced immediately after and had it and my shin wrapped tight. I am going to make a fool out of myself at the SLC 1/2 in two weeks with my lack of training but thats OK I guess.
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| Saucony Triumph 5 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 3.10 | 8.00 |
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went to last day of PT and cleared to do some real running again. ran 5 x 1000 w/400 recoveries on track and boy does my rustiness show. too fast first lap and then all downhill from there. got my work cut out for me. now all I am working for is a decent Bolder Boulder on Memorial day, I don't care about the half marathons anymore, just going to use them as tune ups. times: 3:33, 3:39, 3:41, 3:45, 3:44. bad trend... but I was absolutely hammered. Tomorrow, back to the pool...
If I add those times and could run them continuosly (ha ha) that is an 18:22 5K- which would be all right- and I am planning on doing a 5 K this saturday. But I bet it will be about a 19:30.
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| Mizuno Precision 9 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.45 | 0.00 | 0.00 | 0.00 | 8.45 |
| from usu up logan river trail with Carol Rowe. still alot of snow up there in places, I would have turned back but Carol kept going so I slogged on praying I wouldnt sprain my ankle. We had a good workout on the big hill coming back, I went out hard at the start but she overtook me at the top by the ranger station. Overall 7:37 pace including shuffling through the snow fields. |
| NB 1062 Pair 1 Miles: 8.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.14 | 0.00 | 0.00 | 0.00 | 3.14 |
| "ran" in the stupid pool for 55 minutes. later I will run a mile with my twins to get them ready for the providence family fun run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| USU track, I was planning on some 800s, but there was a student down there doing 400s so I ran some with her. She was wearing spikes so was obviously a serious runner though I hadn't seen her before. She was doing 80 second intervals with 200 recoveries and that sounded good so I ran her last 3 with her, then 5 more for 8 total: 1:18, 1:20, 1:15, 1:18, 1:20, 1:23, 1:23, 1:21. Short workout but good to air the legs out a bit. I will run a mile with the twins again this evening. On our first run "twin 1" ran 9:47 while "twin 2" pooped out with about 200 meters to go. That is the problem with twins- a balancing act to keep them both happy and from getting all competitive and then being bad sports and mad when one does better than the other. So maybe I will run two miles, individually with each twin. The dog needs the workout too but he never gets mad.
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| Mizuno Wave Precision Miles: 6.00 |
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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 |
| tired today... just ran 5 easy with 4 strides. tomorrow Paul and I are going to run to benefit common ground, an excellent program that provides youths with disabilities outdoor recreational opportunities. Several of my premed undergraduate students at USU have volunteered for common ground and speak highly of it. Race registration is at 9AM at the Utah State University HPER if anyone is interested. There is a 5 and 10K starting at 9:30.
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| NB 1062 Pair 1 Miles: 5.00 |
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| | Race: |
Race for Ability "5K" (2.9 Miles) 00:17:24, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 2.90 | 0.00 | 14.00 |
|
Ran this "5K" with Paul as a benefit for Common Ground on the USU campus. I will never be able to match the descriptive nature and elegant writing of Paul's race report, maybe the result of too many years writing boring technical scientific papers . My meager readership, if any, should refer to his blog for the whole story. I am not sure why they didn't use the classic USU 5K route, which is not a bad course, but instead they created a labyrinth of confusing twists and turns starting on the USU campus and then going into the Logan cemetary, where we must have made 8 or 9 turns, then back to USU campus. As Paul noted, the race was further enahnced by the addition of bicyclers, most noteworthy the kid who decided the four or five serious runners in the race would be entertained by his weaving in and out and around us. Since I wasn't wearing my CI (cochlear implant) I couldn't hear him as he decided to pass me on the first cemetary turn, running me off the "road" in the process. Fortunately I didn't wipe him out, he figured that out on his own later. I was hoping to run this thing at a sub 6 minute pace but my garmin said 6:06 when I finished. First "race" of the year for me, and I got one of those runner stitches after about 1.5 miles that kind of slowed me down. I was disappointed when I found they cut the course short due to construction as I would have made a push to bring my mile pace down a bit if I had had the extra 0.2 miles (my garmin said it was only 2.85 miles, Paul's said 2.9; maybe I cheated the corners better than him). Good cool down run up Logan Canyon river trail afterwards with Paul, 7:45 overall, I think he was afraid he might have to carry me up the big hill on the way back to campus. Good news is river trail is now snow-free, unlike Tuesday when it had a lot of snow. Well, hopefully Paul won't disown me after this one, I think I will let him suggest our next race... :-)
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| Asics Speedstar Miles: 2.90 | Saucony Triumph 5 Miles: 11.10 |
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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 |
| Canal trail from USU to LC river trail single track and back. And my left foot just started hurting again. Great. Three weeks off, expensive physical therapy, dutifully doing exercises etc, orthotic arch supports at Dr advice, new shoes, mucho dollars spent and maybe back to square one. sigh. |
| NB 1062 Pair 1 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
| catching up for posterity- 4 x 1200 1 x 800. foot trashed, now I am a cross trainer |
| Mizuno Wave Precision Miles: 8.00 |
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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 |
| donuts and mountain dew |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.01 | 0.00 | 0.00 | 0.00 | 0.01 |
| more mountain dew, more donuts. this is fun |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| pool running and kicking. kick about 600 yards, with short rest every 50 yards. cool down with water running 15 minutes |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| yard work |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| water running. 55 minutes, with a bunch of two minute intervals. whee |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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spinner bike, 110 rpm, 10 minutes easy, 35 minutes hard, 10 minutes easy. this thing kicks your butt lots of strengthening and stretching stuff
I think Sasha Pachev is on to something here.....2000 miles in a pair of brooks T4 and he never gets injured.... interesting article below:
http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html
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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 |
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kicking with a kick board. it is really fun. you just kick. tried some variations Neal Legler was doing but pretty much almost drowned trying to do things fancy. so I went back to my normal kicking. about 600 yards of hard kicking. it is a good workout. I have lots of new muscles and am looking buffed.
spent a lot of time compiling emails for my subpoena and deposition. pretty exciting- to be subpoenaed. I've never been subpoenaed before. I wish I had gone to law school and could have been a lawyer and made a real contribution to society by suing people instead of educating students and doing biochemical research
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| went to the track to see how my foot would do on a run. 1 easy around track. no problem. tried a few pickups, started to hurt again. OK, so I guess that is it. No Bolder Boulder, the only race I really care about for the entire year, and I had an A wave bib to boot. I will probably lose my coveted status as a member of the Logan FRB running club, and it is just a matter of time before Cody and Jon take me off their favorites list, which will hurt even more. But I don't blame them. But I will be back. Faster than ever. Just wait for first dam run this fall. |
| Mizuno Precision 9 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.50 | 0.00 | 7.00 |
| water running: why I have it: I hate water unless I am on top of it on a connelly concept going 38 mph in a wetsuit or drysuit. I hate being cold. I hate chlorine. I hate every aspect of it. If chlorine kills microbes, then what does it do the epithelial cells of human lungs as we breathe it in? But I managed a 50 minute workout before mylast class of the semester, 4 x 5-6 minute intervals with recoveries. Geez this is so boring and stupid. I keep thinking I should just run, I was inches from deciding to run the providence panda fun run 5K tomorrow to defend my title (never lost that race since it's inception, a testament to the fact that no one else takes it seriously). I keep wondering if I am just being a wuss and should run through the foot pain, but the definite shin splint sore spots I still have tell me that whole tendon (which runs from the toes around the inside of ankle and up the inside shin) needs some rest. Hopefully non weight bearing stuff is not aggravating it as well but who knows?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| water run ladder 1 2 3 4 5 4 3 2 1 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.05 | 0.00 | 0.00 | 0.00 | 0.05 |
| spinner bike 10 warmup 30 tempo 10 cooldown |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
| swim kicking about 30 lengths |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
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found out my daughter received the Thomas S. Monson Presidential Scholarship to BYU. that is better than running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
| studied for the AP chemistry test. Oh, I mean I spent the day helping my daughter study for the AP chemistry test |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| 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. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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1 mile track 7:00 34 lengths pool kickboard
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| Saucony Triumph Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.14 | 0.00 | 0.00 | 0.00 | 3.14 |
| 20 miles bike. nice local squall up BF canyon forced me back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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45 minutes elliptical 2 miles treadmill 7:00 pace
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| Saucony Triumph Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
| 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.
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| Saucony Triumph 5 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.50 | 7.00 |
| 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.
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| Mizuno Precision 9 Miles: 7.00 |
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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 |
| 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. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 3.10 | 0.00 | 5.70 |
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ran my sauerkraut days 5K course again today. I managed to run it 8 seconds slower than last time, 6:32 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.72 | 0.00 | 0.00 | 0.00 | 2.72 |
| biked 29 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.40 | 0.00 | 0.00 | 6.40 |
| 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.
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| Saucony Triumph 5 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.10 | 0.00 | 0.00 | 5.60 |
| 3.1@6:42 |
| Saucony Triumph 5 Miles: 5.60 |
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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 |
| river trail entrance to spring hollow campground and back 8:18 |
| Montrail Hardrock Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 8x400 80 seconds
82 seconds
82 seconds
82 seconds
80 seconds
85 seconds
81 seconds
84 seconds
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| Mizuno Wave Precision Miles: 6.00 |
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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 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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.
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| Asics Speedstar Miles: 8.00 |
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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 |
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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.
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| Vibram Five Finger Sprints Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 1.90 | 5.50 |
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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.
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| Asics Speedstar Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
| 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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.10 | 0.00 | 0.00 | 7.10 |
| 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.
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| Mizuno Precision 9 Miles: 3.10 | Vibram Five Finger Sprints Miles: 4.00 |
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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1.8 mile warmup five fingers. 3 x 1 mile cruise intervals track, 6:06 pace, in shoes. 0.8 mile cooldown in five fingers
PM, hiked to Saddle Rock above Prov canyon and back with kids
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| Mizuno Precision 9 Miles: 3.40 | Vibram Five Finger Sprints Miles: 2.60 |
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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 |
| kicked 28 lengths in pool. I must be the worst kicker on the planet, as everyone else who kicks just dusts me. It is very discouraging. Then I ran 1 mile on the USU quad in my five fingers. My hike to saddle rock yesterday hammered me-straight up and down, hard on the foot. I cant believe my 8 year olds motored right up the mountain without a single complaint. They slid most of the way down on their butts.
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| Vibram Five Finger Sprints Miles: 1.00 |
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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 |
| river trail to SHCG and back 8:00 average pace. |
| Mizuno Wave Precision Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.05 | 0.00 | 0.00 | 0.00 | 1.05 |
| the rooster is back. 1.05 miles on the USU quad (grass) in the five fingers. don't want to overdo it or anything. |
| Vibram Five Finger Sprints Miles: 1.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| new shoe- new balance 790, recommended by Jason, a minimalist trail shoe, very light, low heel. Reviewed here by some local guy named Paul, he seems to know a little about running . I am following Dan Lieberman's advice- stay out of rigid shoes with big built up heels, run on the midfoot, take short rapid strides, land under the hip, not extended. Pretty much same as chi approach Paul suggested. I notice my stride has increased to about 190-200 turnovers by consciously using this technique with no real change in effort or speed on the easy workouts. keeping the mileage low and the surfaces soft for awhile. watching for foot/shin pain. 3.1 miles river trail in 22:18. Geez, I now have more active shoes than Imelda Marcos had in her heyday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| few loops on the quad in the bright red five fingers. think I'm starting to get noticed and typed as the crazy professor who runs in the grass onthe quad in the weird "shoes". |
| Vibram Five Finger Sprints Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| 3.7 river trail. uneventful until I came within a step or two of running over a rattlesnake in the middle of the path on the way down. stopped to warn a lady coming up the trail with two little kids. then I met Carol R. as she was running from campus. | |
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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. quad. five fingers. |
| Vibram Five Finger Sprints Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 3.10 | 0.00 | 0.00 | 3.50 |
| back to the pavement for the first time in weeks. decided to continue the lieberman/chi running experiment by using my lightest, lowest heel flat I have, the brooks T4. I really love that shoe. So I did 0.2 slow then picked it up for what I intended to be a 5K tinman tempo, employing the chi running technique. Ended up easily running the 5K at a 6:33 pace, feeling at the end I could have gone on for several more miles at that pace. quite happy given I haven't done any speed or tempo work in ages and after time off. I am starting to gain confidence in the chi approach- it certainly did not affect my speed at a tempo pace. Question is whether the leg and foot can handle higher mileages with these minimalist shoes I am using, especially if I run more on pavement? I will take the mileage up slow and watch the leg carefully, but right now everything feels fine. | |
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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 |
| four miles river trail 7:45 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.57 | 0.00 | 0.00 | 0.00 | 2.57 |
| 7:38 pace around the quad and USU campus, looking stupid in my five fingers. |
| Vibram Five Finger Sprints Miles: 2.57 |
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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 |
| river trail 7:33 average pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.76 | 0.00 | 0.00 | 0.00 | 2.76 |
| 2.76 miles @ 7'25" |
| Vibram Five Finger Sprints Miles: 2.76 |
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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 |
| first dam to river trail then to single track and back. 37:08, must be about 7:11 pace. moving faster than I thought I was. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| I was really looking forward to watching the Paul-Sean showdown at the freedom run, but Sean had to pull out, so I just showed up to harass the local bloggers and see some other friends at the finish. They started the race way late, I got bored so ran up the course to see what was going on, met Paul WAY out in front of everyone (no one even in sight behind him) just east of 165, turned around and ran with him for a quarter mile to make sure he crossed the highway safely, then turned around and was pleasantly surprised to see Joe Furse in about 4th place, so turned around and ran with him a bit, then just cruised back to the finish and joined Joe for his cool down. Finally met blogger Dave from Preston, he took second in my age group, nice job! The local bloggers all did great, wish I could have run the race, as it is one of my favorites, but I am still nursing the foot and leg so keeping the miles low. After the race I shuttled Cody Paul and Joe back to the start and we also picked up some stray running hitchhiker heading back up the canyon to his car.
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| Mizuno Precision 9 Miles: 3.70 |
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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 |
| my blog is boring. my quantcast numbers are dropping off so fast they may go into the negatives soon. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 3.25 | 0.00 | 0.00 | 4.85 |
| still experimenting with running in flats, per the advice I got from Dan Lieberman at Harvard, the idea of course being that modern high end running shoes cause running injuries due to the inherent flaws in their designs, they don't prevent them. The advantages of flats are obvious: light, flexible, low heel, makes running easy rather than fighting rigid heavy shoe coffins that have no movement. Whether I can sustain this at high mileage I don't know. But I sure like running in a 6 ounce brooks T4 more than a 14 ounce asics nimbus. Bumped my tempo run distance up a tad maintaining the same pace. Didn't get out til 10:30 in the morning and it was getting hot, but it didn't really bother me. felt good and foot is giving me no problems in this mileage range.
one mile warmup 7:30 3.25 mile tempo 6:33 0.6 miles cooldown 8:03
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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 |
| it was a vibram five finger day. coordinated my bright red five fingers with my red halo bandana, I looked very cool if I do say so myself. Made a loop from USU down to the USU track and back taking advantage of all the open grass and park strips I could find. Carol Rowe, Paul Wolf and Tom Griggs were at the track doing speedwork so I stopped to show off my five fingers. They probably just thought I have gone nuts. 3 miles @ 7:26 |
| Vibram Five Finger Sprints Miles: 3.00 |
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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 |
| threw caution to the wind and upped to 7, river trail to spring hollow. foot a little sore at the end, but I iced it fast. I really like these 790 trail flats Jason and Paul got me on to- I find it easier to negotiate the single track in them than in built up trail shoes like the montrail, because I get more response from the terrain and can adapt faster to avoid ankle turns. 7 miles in 54:50. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
| sore spot on shin flared up a tad after my 7 miler yesterday... so just did an easy 3 in the five fingers. I think I am going to have to start incorporating some cross training or water running to supplement these low miles to get my CV fitness up. Then again I am enjoying the lazy summer. I am thinking Carslbad marathon in January as a possible target race if my leg holds up. 3.05 @ 7:36 |
| Vibram Five Finger Sprints Miles: 3.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 3.80 | 0.00 | 6.50 |
| tried to run some consistent one mile cruise intervals on the streets, shooting for 6:10, with 2.5 minute recoveries. but the heat (got out late), lack of training, and lack of smarts (ran first mile, uphill, too fast) brought me down. 1 mile warmup 7:47 1 mile @ 6:08 1 mile @6:14 0.8 miles @ 6:16 (couldn't finish off the last 0.2 miles on this one). 1 mile @ 6:20 fading fast 1 mile cooldown
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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 |
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getting a bit of cold feet on minimalist shoe running... compromised with the mizuno precision on the street, five miles from my house to road to entrance to Millville canyon and back (that's Millville not Nibley...). compression socks, shin wrap, ice... 7:30 pace
PM- went rock climbing up Logan Canyon with my lab students and oldest son.
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| Mizuno Precision 9 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 2.00 | 5.50 |
| 1.4 mile warmup five fingers 8 x 400 intervals, 80 seconds each 1.3 mile cool down five fingers
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| Brooks T4 Miles: 2.80 | Vibram Five Finger Sprints Miles: 2.70 |
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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 |
| 5 easy |
| Mizuno Precision 9 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| 2.75 at Tony Grove lake. then I hiked 9 miles RT to white pine lake with the fam | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
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came back from camping. tired.
evening- ran 4 x 1 mile cruise intervals in the dark (10 PM). running deaf and in the dark = stupid. couldnt even see my watch so just ran by feel but hit the lap button on the GPS for splits knoiwing about where the miles were. here is what the watch said when I got home: 1 mile warmup 7:56 1 mile 6:15 pace
1.06 miles 6:21 pace
1.03 miles 6:17 pace
1.12 miles 6:20 pace 1 mile cooldown 8:27 oh well.
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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 @ 8:05 |
| Mizuno Precision 9 Miles: 6.00 |
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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 |
| river trail to SHCG 7:51 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 2.60 | 6.00 |
| 1.4 mile warmup five fingers
7 x 600 intervals in T4s with 200 recoveries: 2:05, 2:03, 2:03, 2:04, 2:05, 2:06, 2:08 1.4 mile cool down five fingers
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| Brooks T4 Miles: 3.20 | Vibram Five Finger Sprints Miles: 2.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.24 | 0.00 | 0.00 | 0.00 | 6.24 |
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decided to check out the Sumac trail Cody tipped me off too. Never knew it existed, strange since my aunt and uncle live on Sumac, one of the last houses on the Logan River, 0.1 miles before the trail. Now I have a great fuel/water/bathroom stop for long runs from my home to RT when I can get my leg healed again since I can get across from there. 6.24 miles @ 7:46 from my aunts house to 2nd dam and back. Stopped off to say hi to my aunt and uncle. My aunt mentioned she and my dad and the rest of the family used to use the same Sumac trail in the 1930s and 40s to get to the canal and Logan River from their old house at about 350 South 100 east, a block from the Logan river, north of the bridge they just rebuilt to expand the road. I believe they used to float that canal and the Logan river back to the house. That old house is still there, it is the red house to the right in this google street view.. My dad used to tell us a lot of stories of swimming in and floating the canal and Logan river. Kind of makes the canal disaster even sadder given it's rich history. I imagine that entire Sumac drive area was completely undeveloped back then as well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 1.98 | 5.73 |
| A full fledged five finger workout, first time running intervals in them on the track. decided to test them out with 200s
1.9 mile warmup USU to track at 7:33 8 x 200 on the track: 36, 41, 40, 39, 38, 37, 35, 38 seconds 1.97 mile cool down 8:20 pace Five fingers worked well on the track at interval pace. No problem running 40 second 200s. Calves are sore though. After that I met with blogger Steve Piccolo who was visiting USU and showed him around a bit. I also filled a big helium balloon for his cute little daughter.
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| Vibram Five Finger Sprints Miles: 5.73 |
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| | Race: |
Deseret News 10K (6.2 Miles) 00:37:19, Place overall: 107, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 0.00 | 6.20 | 0.00 | 6.40 |
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I wasn't going to run this today, as I haven't trained and am still nursing a bum leg, but I received my brand new FRB singlet in the mail Thursday and I was just itching to try it out. That, and I knew Jon and Cody were going to be coming down, and my old mission buddy from Riverton runs every year, so I called him at 4PM friday and he got me signed in with 15 minutes to spare. And then I also figured, I'm 47 years old, and you can only run the days of 47 race one time when you're 47. And my son was marching in the Mountain Crest Marching Band, headlined as a marquee attraction, and third position in the parade, (yeah, see this link) and I didn't want to miss that, so it all made sense to run.
I've run this race several times so I knew how fast it is and figured even with the lack of training I could probably pull of a sub 38 to re-qualify for the "A" wave at next year's Bolder Boulder. Got to the start line kind of late, not really any time for a warm-up but oh well. Found Cody and Jon and some other bloggers- easy now that I finally have my singlet, ha ha ha, I am pretty proud of my new look (see new picture).
OK, so I lined up with my friend Mark, Cody, Jon, Adam, and then Sasha joined us, it was nice to meet Sasha finally, he had his five fingers on of course. I was kind of intimidated in that company, but having run this race I know not to get caught back in the pack at the narrow start so held my ground and hugged the right outside edge behind Cody and tried to keep a low profile. I didn't bother to keep track of my splits, just ran fast on the downhills and tried to survive on the flats and uphills with my lack of training. The last push back up to Liberty was pretty tough as I was out of gas from lack of training, but I made it, pulling off a 37:19 giving me exactly 6:00 pace (averaged over the course). I ended up third in my age group, and would have been number two if I had run ONE SECOND faster (NOTE- JUST SAW OFFICIAL RESULTS- ACTUALLY I TIED FOR 3RD, 2ND WAS ACTUALLY 11 SECONDS AHEAD OF US). Adam, Cody and Jon did absolutely phenomenal as usual and local blogger Dave Scott from Preston turned in a very impressive time as well. Got some pictures of the group at the finish. Would have run a cool-down, but I suffered a HUGE blood blister on my right big toe into the forefoot, I guess the shoes weren't laced tight enough for the downhills, or the compression socks I wore for my stress fracture just don't do the blister control that smartwool does. So I met my daughter, drove to the parade route, and filmed the mountain crest marching band, then limped on home.
Overall I am glad I ran, it was really ideal weather for this race, much cooler than some previous years. I figure with training and a taper and a healed leg I can knock this down to 36:30 next year, I'll set that as my goal.
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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 |
| I was supposed to run a small local 5K race here today, but after my impetuous decision to run the DN 10K yesterday, I woke up in no shape to run anything, in fact I could barely move, and the blisters on the bottom of my feet hurt bad. So I got up and went back to bed. Then in the evening I decided I would take a crack at training for the TOU 1/2, which means i need to get serious about ramping up the miles fast, so I ran a very easy 8.5 from first dam to Spring Hollow campground via river trail. Overall pace was 8:49, I thought I was running faster than that but nursing my feet and with very sore quads and calves I guess I subconsciosuly slowed down a lot. Probably a good thing. then I took a page from Jon's book and drank two glasses of chocolate milk for recovery after icing my leg. The blisters are going to be a problem I can tell. My guess is they are a result of the fact that i ran those downhills yesterday on my forefeet, I don't do any heel striking anymore, and the stupid race yesterday was just too steep to be landing like that. oh well. | |
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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 |
| 5.5 miles first dam to river trail and just a short section up single track. 7:30 pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.98 | 6.98 |
| interval workout, bumping up 200 meters a week, did 600s last week so 6 x 800 this week. goal time ~2:50 ish
2 mile warmup to trackin the five fingers. ran the gauntlet of sprinklers in the cemetary. They use more water inteh cenetart per day than I use on my lawn all summer.
interval 1: 2:52 not bad
interval 2: 2:52 very consistent
interval 3: 2:52, and got stung by a stupid wasp that flew up inside my shorts, he stung me on my upper thigh, man that hurt, stupid wasp, I hate those stupid things. What did I do to deserve that?
interval 4: wasp venom taking hold... pain... 2:57
interval 5: starting to recover from wasp bite, 2:56
interval 6, still 2:56. tired. and red bite and welt. stupid wasp.
0.75 miles back to lab. I did this on an empty stomach as I had a doctor appt. afterward for a physical. Hungry and tired. OK, need to drop those times down to a consistent 2:50 before I step up to 1000 meters...
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| Brooks T4 Miles: 4.23 | Vibram Five Finger Sprints Miles: 2.75 |
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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 |
| the usual, river trail to SHCG and back. 29:15 up, 27:47 down. average 8:09 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.35 | 0.00 | 0.00 | 6.60 |
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tempo run. I'll call it a SMW (small-medium workout)
1.15 mile warmup @ 8:00
4.35 mile continuous tempo. splits are:
1 mile, 6:42 pace
1.05 mile, 6:42 pace
1.07 miles 6:56 pace , over the new bridge on 100 east, through the construction, up the river heights hill, slowed me down
1.0 miles 6:34 pace
0.23 miles, 6:20 pace
averages out to 6:42 pace over the run, little slower than I would have liked but I can live with it.
1.1 mile cooldown 8:17 pace route
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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 |
| short FFF workout- that is a "five finger fun" workout. around USU quads, through the cemetary, stayed on grass as much as possible. |
| Vibram Five Finger Sprints Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| from Crockett ave. up Canyon road to first dam, LC, river trail to SHCG. 8:08 pace up, 46:42; 7:40 pace down, 43:38. 11.4 miles total in 1:30:20, 7:54 average pace left foot got a little sore at nine miles. iced it fast. still have that mild sore spot on shin, doesn't seem to be getting any worse, but I wish it would go away completely... debating running tou half for fun depending on foot and shin.
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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 |
| evening run 6 miles home prov millville loop up the big hill 48:00 |
| Mizuno Precision 9 Miles: 6.00 |
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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 |
| packed the truck hooked up the fishing boat and drove to Carmel cmpgrd on Sheep creek by flaming gorge reservoir for some family camping |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 3.50 | 0.00 | 0.00 | 7.10 |
| AM/day- boating/swimming on flaming gorge reservoir PM- ran up sheep creek drive from carmel campground. 3.6 miles up at 8:10 pace. then turned around and ran down at a 6:44 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| one of the dumber runs I have ever done. drove from sheep creek/carmel campground over to the dam, rented a raft and floated with the fam down to little hole. On the way back to camp around 6PM I had the bright idea to run the sheep creek geological bypass while my family drove back on the main road to camp. so I hopped out at the upper entrance to sheep creek road. I forgot the elevations on the loop. Started at 7690 feet. Climbed hard for 2 miles then easy for another mile up to about 8325. Then it was just a nasty 6 mile downhill shin pounding killer descent to about 6350 feet. I just took little steps and tried to protect my legs. dumb. Loop was longer than I anticipated. the "map" says 10. it is actually closer to 13. my wife came and picked me up after I had run 10.6 miles, 7 of them downhill and drove me the two additional miles to camp. soaked feet in sheep creek. appear none the worse for wear but it was not a fun run withthe steep descent. a better workout would have been to go the other way. | |
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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 |
| return from camping. tired. too old for this tent camping stuff. need a big RV with AC and a shower. too tired to run. and there is a lot of smoke in the air. I also return to find big dogs and wasps attacking fellow bloggers. planning to go rottweiler hunting tomorrow morning with a can of grizzly bear pepper spray. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 2.95 | 7.25 |
| interval workout 6 x 800: target 2:50 per interval with 400 recoveries
1.9 mile warmup to track in five fingers, then switched into shoes.
intervals 2:50, 2:47, 2:48, 2:51, 2:58 (slow) 2:47 average 2:50.2 recovery 1.9 to work in five fingers
felt good, fifth interval was slow just due to not paying attention. next week i will try to drop them to 2:45 average. I think I am ready to run a sub 18 minute 5K. Shooting for the one in Nibley, I just don't know when it is, maybe a few weeks. Then I will do TOU 5K and also shoot for sub 18.
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| Brooks T4 Miles: 3.45 | Vibram Five Finger Sprints Miles: 3.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| a little further than last week, canyon road to spring hollow campground. 51:51 up 48:52 down 7:55 average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| yawn. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 2.95 | 7.25 |
| repeat of last fridays workout, back on my regular schedule after camping last week. 1.9 mile warmup to track in five fingers.met our "newly-recruited to Cache Valley" blogger Allie at the track for intervals. great to have a new member of our USU blogging team.
6 x 800: target 2:45-2:50 per interval with 400 recoveries
intervals 2:42, 2:43, 2:48, 2:45, 2:50, 2:50 average 2:46 recovery 1.9 to work in five fingers. Then Allie continued her big workout by running another five or so while I wimped out and went to work.
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| Brooks T4 Miles: 3.45 | Vibram Five Finger Sprints Miles: 3.80 |
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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 |
| river trail to spring hollow CG. the usual wednesday. 28:59 up (vs 29:15 last time), 26:53 down (vs. 27:47 last time) for an average 7:59 pace. more on the five fingers debate here.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 4.50 | 0.00 | 0.00 | 6.90 |
| tempo run , Island area.
1.2 mile warmup 8:06
4.5 mile tempo: mile splits: 6:34, 6:41, 6:31, 6:37, 0.5 @ 6:43; 6:37 average.
1.2 mile cooldown 8:21
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| just a short run on grass in the five fingers. used the zollinger park soccer and baseball fields. legs weren't turning over very well. then I skipped work and took the family innertubing down the Oneida narrows.
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| Vibram Five Finger Sprints Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| central park to spring hollow campground via river trail. left foot starting to hurt again. I just can't seem to shake this thing, it reappears when I hit the 12+ mile range. up, 53:43, 7:57 pace
down 50:28, 7:29 pace
average 7:43
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| first dam up river trail and a bit of single track. 22:15 up, 20:53 down. the five fingers are fun on the stretches that are packed dirt, but they are not so fun on the stretches with the gravel, which is most of the way, ouch. |
| Vibram Five Finger Sprints Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 4.00 | 8.50 |
| intervals on the USU track, ran with Carol Rowe. 4 x 1 mile with 400 recoveries. target pace about 5:55. we switched lead on alternating laps to keep the pace up.
Intervals 1-3: 5:54, 5:55, 5:53. Then on the last interval I kind of zoned out on the last lap, and thought I had only run two when actually we were on the final lap. Carol came blazing by me with 200 to go, I thought she was going to run a fast final lap and I didn't follow. then she stopped and I thought she had shortened the interval to 1200. Then I looked at my watch as I continued and realized I had already run a full mile. oops. So I guess my final interval must have been about 6:03 or something, I could have run the 5:55, I just wasn't paying attention. I guess it is better to think you have a lap left when you are actually done than thinking you are done when you actually have a lap left. if that makes any sense.... good workout anyway, was glad to have Carol to help me keep the pace, even though I messed up the final 200 meters of the final lap.
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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 |
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the usual... river trail to spring hollow. ho hum. sluggish up, 29:56, 8:33 pace
picked up the pace down, 25:36, 7:19 pace
average pace 7:56
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 5.20 | 0.00 | 0.00 | 6.80 |
| tempo run. drove to central park but then found I had forgotten my GPS watch I use as a crutch. So I decided to run some of the first dam course hoping I could find the mile markers. But they have largely disappeared. So I finally hit one at mile 3. Time 19:28. Was happy I was running a solid 6:30 without my crutch. Then I saw mile 4!! 6:25. I am the man. I decided to quit at mile 5, but couldn't see the mark. So I ran the last leg in 7:50. I know I passed mile 5 and don't think I slowed down, so I will assume I ran 1.2 miles here at 6:30. Who cares anyway. Then I cooled down the rest of the route and a little more. What do I call these- threshold or marathon pace miles? I think threshold is more like a cruise interval which would be about a 6:15. But hoped-for marathon pace is 6:45. So I am right between. again, who cares?
Time is a precious commodity right now with school starting next week, just trying to squeeze in a run when I can as I am now in panic mode.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| just a short five finger run around zollingers park. my biggest concern now is the monster blisters on the bottom of my feet, in particular the big toe and sole of my right foot. The newest one blew open this morning, inevitable. Got em at stupid DN 10K, and they just keep getting worse. probably exacerbated by all the speedwork I am doing in minimal shoes and downhill running.
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| Vibram Five Finger Sprints Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| got up and put off running as long as I could, didn't really feel like getting out with my blistered feet and not looking forward to a long run. bored with river trail so I just took off from my house at 8:30, ran up to Canyon road, through millville, picked up the TOU course, and ran out to the end of Hollow road and back home the same way. There were a lot of runners comng down Hollow road, I then realized it was Jon's work running group coming down the canyon. There was an incredible wind coming out of the canyon this morning, if we get it next week we will be very fortunate. I saw Jon, Cody and Allie at the junction of the highway and Hollow road, recovering from their run so stopped to say hi. Jon probably ate three or four bagels in the short time I was there. I then took off and ran back home, including about a 3 mile continual climb back to the providence bench. I figure my 14.8 mile out and back is the same intensity as their 21 mile aided downhill canyon run with the 30 mile an hour tail wind. Yeah. 14.8 miles, 7:35 average pace.
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| Asics Speedstar Miles: 14.80 |
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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 |
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I taught chemistry 1210 at 8:30 and chemistry 5700 at 10:30. The computers in both classrooms were messed up. Typical. Now I am off to run. I advertised my blog in my classes. We will see if my quantcast numbers go up as a result. If all my students check my blog I should get up to the 370 range. I hope they don't let me down.
OK, went running from work up LC and up river trail to single track and back. It is exactly 8 miles and I finished in exactly one hour and zero seconds. I can set my watch by this run, which I typically do within 20 seconds on either side of one hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.30 | 6.30 |
| I forgot my shoes today and it was track day so I did my first real interval workout in five fingers. Paul Wolf and Carol Rowe had the plan, 6 x 800 but with only 1 minute recoveries. I was going to do miles but what the heck went along with the program. We ran a little slower than when doing 800s with full 400 m recoveries: 2:57, 2:51, 2:50, 2:50, 2:50, 2:48. Good solid workout though short.
Then ran a 400 in 1:26 and a 200 in 43. Feet held up fine running on the track in the five fingers, but I found some new places on my feet to insert new blisters. Two mile cooldown back to my office, by the time I got there I did not feel like running barefoot anymore.
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| Vibram Five Finger Sprints Miles: 6.30 |
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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 really easy slow river trail to spring hollow. my calves are absolutely trashed from the five finger track workout yesterday. It is obvious that a five finger workout, though equivalent form an aerobic standpoint, works your lower legs much harder than when wearing shoes. Whether this translates to a higher quality workout and provides higher training benefits I don't know. I will find out eventually I guess, if I keep it up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 1.00 | 5.80 |
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I think I am going to be really really sorry about tuesdays five finger workout.. my calves feel like raw hamburger. Oh well, I decided to run 8 x 200 as a final speed tuneup for my "crash and burn" half on Saturday. About 39 seconds each.
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| Asics Gel Hyperspeed Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
| absolute chaos at work today. no time to run if I wanted to. will just rest for tomorrow I guess. |
| | Race: |
top of Utah half marathon (13.1 Miles) 01:21:23, Place overall: 23, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
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I was nervous about this race, as I have only run twice over 13 miles since March, plus I decided to run in some pretty worn out lightweight flats, and wasn't sure how the leg would like that. My goal was anything under 1:23, and my original plan was to run at about a 6:15 pace down the canyon and then see what happened when I hit Hollow road. The plan changed quickly when I joined up with Carol Rowe, and she set a blistering pace down the canyon. Since she was going for the women's overall, I stayed with her to watch her race develop, and to see if I had what it took to stay with her. We ran in stride the first seven miles and came out of the canyon at a 6:02 average pace, along with the woman she was racing. Then they dropped me like a ton of bricks. I was pretty sure Carol was going to win, as she was pulling ahead, but apparently the other woman runner caught her and beat her by just six seconds. Quite an exciting womens finish, but I missed it as I was a minute or so back by the time they finished.
After the canyon, I was really out of gas, had bad stomach cramps, and just ran on sheer will power. But I don't think I got passed by anyone and did manage to pick off a few people, so I guess I wasn't doing too bad. I struggled on the hills, but once I turned onto 200 west I was on my home turf and that gave me the energy to pick it up. I looked back behind me with about a quarter mile to go, and there was a younger guy bearing down on me, so I cranked it up as fast as I could and managed to outkick him at the end, which felt good. My leg seemed to hold up fine though my calves are pretty trashed.
There was some confusion with some of the posted times right after the finish, and they kept getting changed, which was weird. I forgot to stop my watch when I came through the chute, and stopped it probably 20 seconds after I finished, after taking off my chip, and it read 1:21:45 at that time. The official time that is posted at milliseconds is different than what they had for me initially on the preliminary results and at the awards, but now appears correct based on what my watch said (the official time says 1:21:23, consistent with my ~20 second lag in stopping my watch). I'm glad they got that sorted out, I worked hard for this time, and it is a half marathon PR for me.
Didn't get a chance to see as many of the bloggers as I hoped to, with a hectic schedule after the race as well, but did talk to Allie, Dave, Paul and Cody at the start. Dave ran a great race finishing in the top 3 in our age group. My wife got some good pictures of Jon, Paul and Cody coming in, I will have to send them proofs along with instructions on how to order copies if they want them.... maybe I will release the copyrights for a bagel or two. LATE ADDITION- great local news write up on the race, with great comments by Jon Allen, and a nice coverage of the amazing women's race. Great to see Carol's picture in the paper too. See this link if interested.
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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 |
| back to the grind after a fun Saturday. Now I am thinking of signing up for the new Mesquite marathon, it will be held at just the right time for me to train properly. Will wait and watch the leg for a few long runs to be sure. Ran from my office to RT up to single track and back. two minutes and 47 seconds slower than last week. oh well. body feels OK overall. thinking of running intervals in five fingers again tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 3.00 | 6.20 |
| for some reason none of my training partners showed up at the track today. go figure. well, I decided to repeat last weeks workout: 6 x 800 in the five fingers with short recoveries (in this case 200). I ran as fast as I could but I obviously was still feeling the effects of Saturdays effort. 2:53, 2:52, 2:54, 2:58, 2:57, 3:01 That was as tough a workout as I can remember. Combination of the five fingers and only a 3 day recovery I guess.
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| Vibram Five Finger Sprints Miles: 6.20 |
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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 |
| really tired. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.20 | 0.00 | 0.00 | 7.70 |
| I continue to punish my poor weak recovering body. Kind of a tinman tempo thing today. about 5.2 miles at temp pace down on the island.
1.25 mile warmup
mile 1, 6:33 pace
mile 2, 6:41 pace
mile 3, 6:30 pace
mile 4, 6:35 pace
mile 5, 6:42 pace
0.23 miles at 6:43 pace.
1.2 mile cooldown
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| Asics Gel Hyperspeed Miles: 7.70 |
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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 |
| three easy FF about 8 minute pace |
| Vibram Five Finger Sprints Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
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home to Millville and out the TOU course, about a half mile or so up BF canyon and back. stopped and said hi to Cody and Paul on Hollow Road. they looked good in their matching running outfits. I wonder whether they planned that or it was just a coincidence? 7:45 average pace. I don't enjoy having to finish this run with three miles of continuous uphill.
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| Asics Speedstar Miles: 16.10 |
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| | Race: |
Wellsville Founders day 5K (3.1 Miles) 00:17:53, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 3.10 | 0.00 | 7.50 |
| Wellsville does a good job putting on races, and the course is accurate, so I decided to ues this to break 18 minutes in the 5K. The course follows the Wellsville Biathlon run course, adding an additional 0.6 miles. Rolling hills, nothing major, very nice course. Keith Anderson ran the 10K so I didn't get to race him today. So I picked Jason Miller at the start as the guy to race. Jason beat me by 2 minutes last week at the TOU half so I was looking to get even today. Jason took off fast and I hung back a bit. I ran the first mile at about a 5:45 pace, passing a bunch of over enthusiastic fast starters, then caught Jason at about mile 1. We looked at each other, then paced off each other the rest of the race. We were racing for 3rd place, two fast younger guys were way out in front of us. I knew it was going to come down to a sprint at the finish and it did. Unfortunately for me, I didn't have the fire to finish it, and he beat me across the finish by a second or two. So I missed the "money" by 2 seconds. The story of my life. Well, Jason is 10 years younger, and won the Wellsville Biathlon this year, so that is some consolation to me. Good news is I met my goal of breaking 18 minutes, which I haven't done in a long time, so was happy with that. After the race I re-ran the course with Carol Rowe to cool down. Then went home and changed the oil on my daughter's car. |
| Asics Gel Hyperspeed Miles: 7.50 |
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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 |
| work to river trail to single track and back, 7:40 average. little sore but not too bad. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.00 | 5.50 |
| my week is all messed up, and little time to do anything, so a quick FF workout, including 8 x 200 on the track, about 40 second reps. just trying to strengthen my feet with two days of FF running per week. tomorrow I will try some kind of MW. I am too weak for a BW, but a MW is better than a SW. |
| Vibram Five Finger Sprints Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 5.70 | 2.00 | 0.00 | 10.75 |
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MBW work out, Providence/River Heights. 1 mile warmup. then 5.7 miles tempo at 6:31 average pace. then 0.8 miles easy. then 4 x 0.5 miles: 2:59, 2:57, 3:00, 2:56. then 0.75 mile cooldown.
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| Asics Gel Hyperspeed Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 1.00 | 5.30 |
| five fingers, work to track, 8 x 200 about 39-40 seconds and back to office. |
| Vibram Five Finger Sprints Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ryans place park in River Heights to mouth of BF canyon and back along TOU course. 18 miles @ 7:33 average pace. Wore a pair of neutral 6 ounce asics racing flats. No problems, thereby proving to myself that my previous foot problems were caused by the heavy cushioned shoes the so-called "shoe experts" told me to wear. |
| Asics Gel Hyperspeed Miles: 18.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 4.00 | 8.80 |
| first time doing mile intervals on the track in the five fingers. 4 x 1 mile with 400 recoveries. intervals were: 5:43, 5:46, 5:47, 5:44. I am going to do all my track work in five fingers from now on |
| Vibram Five Finger Sprints Miles: 8.80 |
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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 |
| HPER to spring hollow and back via river trail with Carol R. 7:46 average pace. tired. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
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short five finger track workout to air out the legs. 8 x 200 with 100 recoveries. 36:52, 41:07, 36:31, 37:15, 34:66, 35:95, 34:95, 38:59. The scary thing for me is I wasn't even working hard to run these intervals, I wonder just how fast I can run 200 meters at my age (47). I am interested now in seeing how fast I can run 400 meters as well. I may do an all out 400 next week just for fun- 60-65 seconds? If I can run a 49.88 I can set the mens 400 meter record for the 45-49 age group. That would be fun.
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| Vibram Five Finger Sprints Miles: 5.00 |
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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 |
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| | Race: |
Top of Utah 5K (3.12 Miles) 00:17:47, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.20 | 0.00 | 3.10 | 17.30 |
|
side show 5K to the Top of Utah marathon. Felt guilty I wasn't running the marathon, but not quite ready for that yet. There were a lot of people running but unlike last year when Paul, Cody and Joe ran there were no serious runners this year. So I was able to win the race, just due to the lack of depth. I am not sure about my exact time, I was hoping for 17:30 but I missed that by probably 15 seconds, but 17:47 felt pretty good. Carol Rowe finished second overall and first womens overall. After the 5K Carol and I jogged up the course to run Cody in. Was super excited to see Paul way out in front at mile 20.5, cheered him on, didn't even look like he was sweating. He was a good 2-300 meters in front of one of the closest kenyan then. Jon Allen was not far behind in the top 5, awesome. Then Nan Kennard came by running really strong in the womens. Waited for Cody at mile 20, just back from Nan. Ran all the way back in with Cody and part of the way with Adam, felt really guilty because they had already run 20 miles yet here I am "encouraging" him, but probably just annoying him. But I sure had fun pretending i was an elite athlete running with these superheroes. I am not worthy but what the heck, I even got permission from the TOU organizers ahead of time to run back on the course to be sure I was legit.
Talked to a bunch of bloggers at the finish, a great day for the Cache valley and SLC bloggers.
Ran another 3 miles to cool down then went home. good day!!
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| Brooks T4 Miles: 5.10 | Asics Gel Hyperspeed Miles: 12.20 |
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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 |
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8 mile 7:30 pace. signed up for Mesquite Marathon November 21. should be interesting, as I am entering a two week period where I am as busy as I have ever been- teaching two big classes, running my lab, trying to write/proof papers, and then I have NIH study section in two weeks, and have barely made a dent in my reviewing load due in 13 days, then off to Washington for three days. Two exams to write and give this week, I am in way deep here. Sleep will have to be put on hold I guess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 5.00 | 10.20 |
| killer track workout. only planned 4 x 1 mile w/400 recoveries but Carol made me go one more. ouch. 5:43, 5:48, 5:48, 5:49, 5:52
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| Vibram Five Finger Sprints Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| I was really dragging today, an easy run was a huge effort. I don't know what was wrong with me. 11.2 miles 7:48 average. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| did a tinman tempo sort of thing, 8 miles continuous. 1 mile warmup, 8:03 8 miles tempo Prov RH Millville rolling hills: 6:30, 6:33, 6:27, 6:33, 6:30, 6:36, 6:47, 6:49 1 mile cooldown 8:05. really hurting the last couple miles as the splits show. that was mostly uphill but still. Paul tells me these runs should leave me feeling "energized" and "fresh". yeah right, I think he is just trying to hurt me or make me suffer or something.
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| Asics Gel Hyperspeed Miles: 10.00 |
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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 |
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easy 4 in the 5's. as in the five fingers. just some vibram slang I made up. easy as in 8 minute pace.
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| Vibram Five Finger Sprints Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 at 7:25 and I appear to have injured my lower calf/achilles tendon. |
| Asics Gel Hyperspeed Miles: 20.00 |
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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 |
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water running for about 50 minutes. what a dumb activity. tonight I have an appt with Paul's magic muscle massage therapist. maybe she can figure something out.
weird... after water running the swelling in my foot and lower calf is all but gone. before that icing and ibuprofen didn't even help it out. why would water running reduce swelling?
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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 |
| 25 minutes of kicking in the pool with a kickboard. then 35 minutes of water running. for the record, I hate both of these stupid activities. swimming = stupid in general. why would anyone do this for fun or fitness? I can't stand being cooped up in a stupid room with stupid cold water, stupid chlorine, no scenery, no chance to go anywhere, it is just... stupid.
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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 |
| warmed up for 7 minutes on a spinner bike. then stretched the crap out of my calves. then ran a very easy mile on the indoor track, stopping to stretch a couple times. then went to the stupid pool and did 45 minutes of stupid water running. Ruth was there water running at the beginning so I had some company and I guess this counts as my first "run" with her.
did some heel raises, more stretching, will do more PT stuff at home tonight and maybe schedule another calf massage. haven't given up yet.
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| Mizuno Precision 9 Miles: 1.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| tested my calf, it started to hurt on my run. so I am calling it quits. I want to let it heal properly, and I have lost my confidence and interest because of this anyway. And I refuse to water run anymore. So I'll take 3-4 weeks off and then ease back into it, but mostly ride my bike to work for exercise until early spring. And start doing more cross country skiing. I want to get some skate skis and ski the course by beaver 2-3 times a week this winter.
Lessons learned: stretch the calves with minimalist running and continue to do calf strengthening exercises. The minimal shoe worked very well for me in the 40-50 mile range, and I am pretty sure that is all my body is designed for in any shoes. I can train for a marathon in that range if I just augment those miles with cross training, per the FIRST approach. If I decide to do TOU next fall it will be on 4 days of running, 50 miles running max per week, two days of cross training per week. And I refuse to go back to conventional shoes, running in the mizuno's today just sucked big time. whats the fun in running if your feet can't move and enjoy the motion? I like the freedom of light shoes and the five fingers. So I just have to train my calves to like them. OK, I am leaving work early , I think I will hook up the tent trailer and take the twins to Willow flats. then hike to spring hollow tomorrow with them. play some tennis, do some hiking, take a running break.
good look to all the St George runners tomorrow, cant wait to see how you all do!!
|
| Mizuno Precision 9 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
| hiked to wind cave with my 3 sons. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| had to go to work today to get ready for NIH panel. at 3PM I couldn't take sitting at the desk anymore. so I put on my shoes said what the heck and ran to Spring Hollow via single track. then on the way back I ran the 1st dam run 10K. 17.5 miles total 7:51 pace. rained on me the whole way, hard. what the heck. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| kicked 34 laps in the pool, 35 minute workout. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 4.46 | 8.46 |
| My calf is reasonable., I am watching it closely I am now loosely following the FIRST training program to allow my calves some recovery time between runs. Basically, you run only three days a week- one interval day, one tempo, one long run. then do 2-3 days of cross training. And that's the magic formula. Will it work? We shall see. So today's workout: 6 x 1200, as 2 3x1200 reps. short 1-2 minute recoveries between each interval, and then a longer 400 meter recovery between the two sets. Here are my times: 4:19, 4:20, 4:18, 4:21, 4:19, 4:17 target was 4:15 so this was OK. calf feels pretty good, iced it after running. tomorrow should be a cross training day., then thursday a long tempo run. since I will be in DC I will have to see what the hotel exercise room options are. Pool? stationary bike? elliptical? I shall see. then thursday- excited to run my tempo on the capital crescent trail, one block from my hotel, if my leg is in decent shape.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| georgetown branch capital crescent trail, 4 miles easy. then 15 minutes stationary bike, then 15 minutes elliptical |
| NB 790 Pair 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 10.00 | 0.00 | 0.00 | 11.70 |
|
10 mile tempo run 6:31 average pace. capital crescent trail Bethesda, in the pitch dark in the evening. no lighting on trail at all, it is lined with trees all th way so when the sun goes down it is dark. kind of scary too. calf was a little sore when I got done, I can feel a specific point in there, above the achilles, when I stretch and stand on toes. I don't know if I should keep going, stop completely, or just scale back. makes me nervous.... never dealt with this before.
|
| NB 790 Pair 2 Miles: 11.70 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| finished NIH study section and went to the exercise rooom here at the hyatt. did 35 minutes on the stationary bike. the seat hurts my butt big time- I can't sit longer than that.the spinner bikes at USU are better. then I finished off with 15 minutes on the elliptical. 50 minute workout. debating what to do with my calf- it is sore in one spot, but I can run on it... do I keep going or quit for awhile? the elliptical and bike dont hurt at all. it gets slightly sore running, and I can feel a spot when I do heel raises... any calf experts out there? Jon? Paul? Cody? anyone??? help me out, I need advice!!! OK- taking the metro to national now to catch my flight home. long flight, in at 8:15, then I will drive to BYU and take my daughter for a late dinner or dessert or something. which means I probably wont be back home til around 2ish. but my daughter is worth the extra travels.
| |
| | 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 2:23 |
| Asics Speedstar Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| kicking HPER pool 28 lengths |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
| 8 x 800 intervals about 2:50 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 51 minutes water running. OK my calf is now fine but I messed something else up last week. I wore a new pair of shoes last thursday and the laces were tight, at the end of my run I had a really sharp pain on the top of my right foot midway up, where the laces are. I am assuming I damaged something by lacing too tight. What I don't know is how bad it is- just a muscle/tendon inflammation/bruise, or is it possible I stress fractured the metatarsal bones? It still hurts almost a week later, painful to walk on, painful when I start running but then the pain smooths out. It is sensitive to the touch, but nothing that would make you scream, which I think is the case with a SF but who knows. Anyone else have a problem like this? I don't know what to do here. It is not healing fast, I guess I can take time off but I am not convinced that is going to help as walking hurts as much as running anyway. Just one thing after another, it is really starting to tick me off. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 2.20 | 0.00 | 0.00 | 4.60 |
|
new problem developed today, back of left calf, very painful so I stopped and walked back. It came out of nowhere. I guess it is a sign that I have done something seriously wrong with my training this time around. I have been stretching my calves, and also using a stick to work the muscles. I wonder if all this has done is to aggravate them even worse. I have very tight calves, and I imagine stretching them is a catch 22, it may help to loosen them, but it probably also strains them. So I am at a loss as to what to do. I think the harsh truth is I don't have the build for long distance running. My arches are too high and rigid, my muscles too tight. OK, I'll give this a rest for a day or two and then see how it feels.
|
| Mizuno Precision 9 Miles: 4.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU to RT easy |
| NB 1062 Pair 1 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 4.00 | 8.60 |
| 4 x 1600 about 5:50 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 2 miles treadmill 30 minutes elliptical 15 minutes spinner bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 9.00 | 0.00 | 0.00 | 10.80 |
| 9 miles @ 6:35 |
| Asics Speedstar Miles: 10.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 very easy RT |
| NB 1062 Pair 1 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| ran from mile 20 to mile 9 of TOU course and back. 7:29 average pace. |
| Wave Rider 11 Miles: 22.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU to RT easy |
| NB 1062 Pair 1 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 5.00 | 9.50 |
| USU track 5 x 1 mile with 2 minute recoveries. cold. windy. snowy. didnt go all out, so not really VO2max, but with the cold and snow I will count it as such. 6:02, 5:56, 5:52, 5:54, 6:02 calves a little troublesome. tomorrow I will do the elliptical and stat bike. All I have to do it make it through a long run Saturday with my calves intact and I can start a 3 week taper.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 20 minutes spinner bike. 30 minutes elliptical. 0.5 miles running. |
| Mizuno Wave Precision Miles: 0.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 6.00 | 0.00 | 0.00 | 9.30 |
| tried to run kind of some 3 mile threshold runs but my legs had other ideas. first 3 miles at 6:20 pace, second 3 miles at 6:29 pace, then I felt like I was going to puke so I stopped and did a couple easy recovery miles. sigh. maybe its the cold weather. or not enough recovery time. I am just tired.
|
| Asics Speedstar Miles: 9.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 very easy river trail to spring hollow. cold. ready to migrate south. |
| NB 1062 Pair 1 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 miles in 2:45, ran miles 23 to 12 of TOU marathon course. 7:30 pace. now I feel like I am going to throw up. this 20+ mile stuff just isn't my gig I guess.
|
| Wave Rider 11 Miles: 22.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU to RT single track 8 miles 59:30 |
| Wave Rider 11 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 3.00 | 7.30 |
| 6 x 800 with 200 recoveries 2:50, 2:48, 2:50, 2:48, 2:48, 2:44 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| 11.2 miles USU to spring hollow 8:15 pace. |
| Wave Rider 11 Miles: 11.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.00 | 5.50 |
| aired the legs out by doing 8 200s on the USU track at about 36 seconds each. | |
|
| | Race: |
first dam 10K (6.2 Miles) 00:37:31, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 6.20 | 0.00 | 15.10 |
| I run this race every year. I needed about 15 miles today as a part of a marathon taper and the speed work seemed like it would be helpful. A new guy on the local scene, Steve Anderson, took off at a blazing pace, I haven't seen him at the local races before. Right behind him was Jesse Dunn, an 18 year old track speedster. they gapped me fast and I was left to run this all by myself in third place. Fortunately I had one of my students in my gen chem class running as a bandit as part of my "beat the professor" challenge, where they get a free t-shirt stating they beat me if they can beat me in a race. We ran together for about 2 miles then he pulled ahead and beat me by about a minute (althoush since he ran as a bandit he didn't get an official time). He earned his t-shirt as he threw up after finishing :-) . First time I have had to award a t-shirt for my challenge, bummer!!. For the record, he is 22 and I am 48; I may have to start giving myself an age handicap for these challenges as I get older and slower...
Did a 1.8 mile warmup and another 7.1 miles right after the race to get my 15 for the day. My left foot is starting to act up again and my calves hurt as well. icing everything right now. good thing I have a couple weeks to take it easy.
|
| Mizuno Precision 9 Miles: 7.10 | Asics Gel Hyperspeed Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| ran from work to green canyon and back. calves are sore. I wonder if saturday's run was a smart thing to do. oh well it is in the bag, and a 10K PR for me on a loop course since I started running again in 2005. Just for fun I checked my first dam 10K times over the last 5 years: 2005: 42:09, I had just started running again in June of this year after 15 years off
2006: 38:53
2007: recovering from cochlear implant surgery where they carved up my head pretty well: 40:02
2008: 38:09
2009: 37:31
2010 ????
|
| Wave Rider 11 Miles: 7.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 2.00 | 8.00 |
|
plan: 4 x 400 speed intervals, then 2 x 800 cruise intervals, then 4 x 400 speed intervals. 200 recoveries in between each
first four 400s: 83, 83, 81, 80 seconds
800s: 2:59, 2:56
second set of 400s: 81, 83, 79, 82 seconds. for the record, Logan drivers are idiots. I got cut off at 4 crosswalks today. first, some idiot talking on his cell phone went right thru the crosswalk on campus by the education building nearly hitting me. So I smacked his car, inviting a confrontation but he didn't stop (he slowed down, looked at me like "huh?", then kept going). then two cars turned left into crosswalks directly into my path from 1200 east on the way to the track. they never even look for pedestrians, they are either too stupid or busy talking on their stupid cell phones. then someone in la-la land stopped fully across the crosswalk at a stop sign while waiting for traffic. So I gave her a long dirty look as I went around the front of her car. don't even know if it registered with her that you don't stop your car on a crosswalk at a stop sign. that is how stupid drivers in Logan have become. it is hardly isolated, just an everyday occurrence. attentive driving is so hard these days. OK now I feel better venting my frustrations. down with cars. I also broke in a new pair of shoes that I am considering wearing in Mesquite. Mizuno ronin, a fairly lightweight trainer/flat. Seems like a decent shoe. question is if I can go 26 miles in something with this little cushioning and heel support.
|
| Mizuno Wave Ronin Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| usu to RT to single track and back. just the usual. |
| Wave Rider 11 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy with 8 striders |
| Asics Gel Hyperspeed Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy |
| Wave Rider 11 Miles: 3.00 |
|
| | Race: |
Tremonton turkey trot (3.1 Miles) 00:18:30, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 3.10 | 0.00 | 11.00 |
|
Today I decided to test the hypothesis that we evolved as runners, to relentlessly hunt down food. My goal was to catch a turkey. I know this theory is still controversial... are we designed to be hunters? gatherers? scavengers? couch potatoes?
well, to catch this turkey (which was conveniently already killed, defeathered, cleaned, packaged in plastic and frozen) all I had to do was outrun any other participants in this race in the 39-49 year old age group. The race course runs through the quaint little town of Tremonton on the other side of the mountain from us. I mapped the race course out here. The course is very nice, a loop with very few turns, almost no traffic, and completely flat. It would be a great course to set a PR on under good conditions and if going all out. The race appears to be accurate based on gmap mapping and what my garmin said. And the entry fee is just one dollar, which includes a t-shirt. This is the best deal in Utah, kudos to Tremonton for putting this on, doing a fantastic job, and setting a price that encourages anyone to come and run!
The weather for this race was downright frightening. About 27 degrees at race time, with snow, and some gusting wind out of the north. I ran the course once to warm up. As the runners lined up to start, I ditched my jacket, running in a short sleeve shirt with a pair of Sugoi arm warmers. It was cold but I figured the race would start right away since everyone was lined up, freezing, ready to go. Ooops, some gentleman had gone into the city offices to use the restroom, and the race organizers waited patiently for him to come back before allowing the rest of us to start. he sauntered on back after we stood there freezing for 5 or so minutes. Thanks pal.
A group of four high school kids went out fast and I tucked in behind them and let them pull ahead. I decided to run about a 6 minute pace, not go all out, with a marathon next Saturday. But I was prepared to do whatever necessary to get that turkey. Fortunately, the 6 minute pace got the job done. Mission accomplished!
After finishing and staking my claim to my turkey I ran back up the course and found my wife. She was winning her age group as well, yippee!! I paced her in to a first place win in the 39-49 womens FOR A CLEAN SWEEP OF THE AGE GROUP FOR THE ENSIGNS AND TWO, NOT ONE, BUT TWO, TURKEYS FOR OUR EFFORTS!
After the race ran another cool down on the course (third time running it) and a little more to get me to 11 miles. Then we went to Ridleys in Tremonton where they had potatoes on sale for the amazing price of 89 cents per ten pound bag! I know nothing about potato prices but my wife assures me that is an incredible price. We also got fantastic prices on pomegranets and bananas. In Tremonton Utah of all places. Put Ridley's on your "must go" spots for your next trip to Tremonton.
A good friend of mine in Tremonton who I served my mission with (we were in the same MTC group, and then way up north above the arctic circle in Norway in the same district and zone for quite awhile) ran this race as her first race ever after starting running several months ago. She finished an amazing third in her age group, congratulation Gina, and welcome to the fun of running and racing. It just occurred to me it will be 29 years from next Saturday that we entered the MTC together,spending thanksgiving, christmas and new years in there. time flies.
After all this fun got in the car, drove home in a snow storm, put the turkeys in the freezer, and am now resting, assured it is going to be a great thanksgiving this year!!
|
| Mizuno Precision 9 Miles: 7.10 | Asics Gel Hyperspeed Miles: 3.90 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 3.10 | 0.00 | 0.00 | 6.00 |
| just some tempo paces interspersed with easy running: 2 miles at 6:37 pace 0.5 miles at about 6:30 pace 0.64 miles at about 6:17 pace
|
| Wave Rider 11 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| just doin what the coach tells me to do. |
| Wave Rider 11 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| coach told me to do 6 easy with strides. I cheated and did five easy with strides. but coach probably wont read this entry anyway so I should be OK |
| Wave Rider 11 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy |
| Asics Speedstar Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy treadmill |
| Mizuno Wave Ronin Miles: 2.00 |
|
| | Race: |
Mesquite marathon (26.2 Miles) 02:57:36, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
I had only one purpose for running this race: qualify for Boston so I could run it with my brother. Of course everyone knows Boston never fills up before January, and being plagued by injuries earlier in the year I couldn't get ready for TOU in time, so decided this race would get me the qualification I needed. Which it would have, had it been held 8 days earlier. sigh..
OK, so I had signed up, trained (although kind of spotty), had a hotel at the lovely Casa Blanca casino in beautiful Mesquite...might as well go through with it. So I drove down with my wife as my support crew and cheering section.
Well, first off, the beautiful sloping downhill elevation map they posted on their web page advertising this race is completely wrong. Fortunately Clyde (superfly) scoped the course out and provided the accurate description here. Buses loaded at 5:20 and took off at 5:30 and dropped all 170 of us about 11 miles north of the interstate in the absolute middle of nowhere. They did however place 5 porta potties there so we knew we were in the right place. There was no scheduled start time, just "whenever everyone is through with the porta-potties". OK.... so the race starts at maybe 6:30 or 6:45. Superfly was right on the money in his description. the first six miles were some great downhill, then the course levelled out and was fine until we hit the interstate at about mile 11. Then the fun started. the route followed the frontage road for the next 10 miles or so, kind of paralleling the interstate, but with some of the nastiest hills you would ever want to encounter in a marathon. These were not your run of the mill gentle rollers but some serious mile long inclines followed by equally steep declines. I was running with two guys at this point and we kind of looked at each other in amazement each time we went around a corner and saw another one of these fun hills looming ahead. The hills ended at about mile 20 but by then they had taken their toll. I was wiped out. But the (much younger) guys I was running with got more wiped out and I dropped them.
There were no mile markers on this course, just "miles to finish" signs. I was keeping track of my mile splits on my sportcount but then I dropped it and lost it. oops. The aid stations on this course were quite interesting. Apparently mammoth marathons believes in "self service" and water conservation. There was no "gatorade followed by water" order, you got what was handed to you. If anyone bothered to do that. At some of the aid stations the volunteers smiled broadly as they let you stop and help yourself. gee thanks. As we got closer to the finish, water must have been running low so they began to ration. I was pretty thirsty at that point, so running through an aid station and being handed a cup with one ounce of water in it didn't help my mood much. Fortunately, my wife spotted me 10 oz bottles of cytomax at miles 11 and 20, or I would have seriously dehydrated. As for traffic control: there was none until you entered Mesquite. I came within about a second of ending my marathon at about mile 12 when a guy came out of his ranch driveway and turned onto the highway. he looked right at me then decided I should stop for him and gunned his truck right at me. I managed to pull up just in time to avoid getting hit head on, running into the side of his truck. then he stopped, I guess amazed I didn't stop sooner. Along the frontage road, running three abreast, we were forced to pull off onto the gravel by at least 4 or five trucks who decided they didn't want runners on their road, in spite of almost no traffic, they could easily have moved into the other lane. On the bright side, I did finish as the top finisher over 40, and I think maybe 5th overall, though I am not sure exactly who was in front of me. There were a few fast runners, including some bloggers. I will be interested to hear what Walter has to say about his Mesquite experience. Read his report for comparison :-) I know he had a tough run too.
On the women's side, there was Mary Ann and another woman I don't know who were vying for the big 1500 dollar award. I pulled ahead of them at about mile 6 and I don't know how the women's race turned out as I took off right after finishing and didn't stick around. OK, so a 2:57 on a very tough course is fine with me, and a great way to end the season. I am glad I ran this race, it was a life experience, but it is one I will not repeat, thank you very much. I'll run TOU or enter the lottery for St George if I decide to run another marathon.
|
| Mizuno Wave Ronin Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| river trail to second dam bridge. snow on trail but not too bad. 8:20 pace. |
| NB 790 Pair 2 Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| happy thanksgiving! | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 very easy river trail |
| NB 1062 Pair 1 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| easy | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
dang it!! in the theme of the blog I had my own dog attack today.
ran from USU up to green canyon and then on to the bonneville shoreline
trail. Some stupid guy was on the trail with two dogs off leashes
(against the law). when one of them saw me running towards them it came
after me barking and took a couple nips at me. It got a couple hits in
but I don't think it broke the skin. So I yelled at this schmuck when
he got his dog back, really let him have it, but stupidly I didn't
follow my own advice, which is that I should have hauled that sorry
sucker down to the police station and filed a report and had him fined
for having dogs off their leashes. Part of the problem is I don't wear
my cochlear implant to run, so I can't communicate. So it is easier
just to yell and leave, and I was also a half mile down the trail. But
now in retrospect I have had enough. I am going to
pick up some pepper spray at cal ranch and put it in my running jacket.
next dog that attacks me gets a face full of that. | |
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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 |
| I ran part of this North Logan-Hyde park canal trail Paul keeps advertising. Started at 3100 north and ran to 600 south in Hyde park and back. didn't wear a GPS watch so I kind of gmapped it. Looks like about 2.75 miles out and back. good trail, but a little rough in spots, especially since I was wearing the five fingers. 43:30 so about a 7:54 pace I guess. PM 2.5 about 16.
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| Vibram Five Finger Sprints Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| USU BST loop 7:54 average | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU to GC 7:46 average pace |
| Wave Rider 11 Miles: 7.10 |
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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 |
| a providence millville loop from my house in the snow. tough hill on 100 east. cold wind. still feel wiped out and tired, have no pep in my legs. 7:52 average. |
| NB 790 Pair 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU to green canyon. outside in the cold wind. actually wasn't that
bad. now I am working furiously on a new talk for my lecture at the West Coast Bacterial Physiologists meeting
on Friday in Carmel. And I have two finals Wednesday and have to get my
grades in before leaving. Time is a valuable commodity right now.
anyway I hope it is freezing cold here this weekend and nice in
Monterey. 53:27, 7:32 pace
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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 |
| snowy and slippery. 7:36 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| cold. bad air. only solution, the dreaded track. ran about 10 strides and varied the pace just to stay sane. worked well in the five fingers. I will bring them to California to run in the rain on the beach and coast trails.
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| Vibram Five Finger Sprints Miles: 4.70 |
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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 |
| I am at the Asilomar conference grounds in Pacific grove. it was 10 below when I left Logan this morning and 60 when I arrived here. ha ha ha. intermittent rain but hasn't rained on my runs. again ha ha ha. ran 6.5 from Asilomar to almost Monterey 7:18 pace. along the coast. nice clean air, warm. again ha ha ha |
| NB 790 Pair 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| today I ran from Asilomar along 17 mile drive toward Carmel on the pedestrian dirt trails that wind along the coast.incredibly scenic, this is paradise. perfect weather just a little windy. I hear it is snowing and cold in Utah. ha ha ha. 9.3 miles 7:35 pace
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| NB 790 Pair 2 Miles: 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| back to reality. at least the air is clear. USU to GC 7.1 miles 7:43 |
| NB 790 Pair 2 Miles: 7.10 |
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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 |
| prov millville home loop slow |
| NB 790 Pair 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 2.00 | 0.00 | 6.30 |
| treadmill, yuck. 4 x 0.5 miles at 6 minute pace just for something to do.waiting for good air again. did the "intervals" in the five fingers. I don't likethe five fingers on the treadmill- too much traction from the rubber on rubber. the soles were hot and my feet hurt. |
| Vibram Five Finger Sprints Miles: 3.00 | NB 790 Miles: 3.30 |
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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 |
| provo river trail, up to where tkey have it closed. kind of icey in spots. My left foot and shin are giving me a little trouble, so I think it is time to cut back, do a lot of PT stretching/strengthening stuff and cross training, and try to recover for the spring. This is a good chance to try to strengthen my hip, calf, and foot I guess. I still think that the five fingers and minimal shoes are still the best way to strengthen the foot and shin, so will run mostly in those while doing some cross training. The winter inversion is sapping my motivational level for running outdoors anyway. Maybe I will do some water running Monday.
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| NB 790 Pair 2 Miles: 7.50 |
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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 |
| was going to water run but forgot a swimsuit. then I thought about the elliptical and spinner bike. but them I found Carol R. running laps in the indoor track so just joined her for five miles, two of them in five fingers. ran 8 100 yard strides just to break up the monotony. a bunch of people decided today would be a nice day to play indoor cricket on the indoor track in the fieldhouse so we had lots of fun dodging them. I guess it is really a track/cricket field. |
| Vibram Five Finger Sprints Miles: 2.00 | NB 790 Miles: 3.00 |
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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 |
| 43 minutes of water running. whee | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| San Marcos CA pedestrian/equistraian trail system, packed dirt, absolutely perfect for the five fingers. did 5.1 miles inthe fives, then switched into shoes for 2.4 more putting in about 6 strides. averaged 7:10 for the workout. sixty degrees at 9AM, sunny, beautiful clear air, lots of oxygen. running at 7:10 pace here feels like 7:45 pace in Logan.
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| Vibram Five Finger Sprints Miles: 5.10 | NB 790 Pair 2 Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| well, the kids were all preoccupied with new video games so I took off and went to explore Daley ranch again. Last December I went in from Cougar pass, big mistake, huge nasty uphill climb, too much for me. so this year I tried going on from Valley center road first. nope, another mistake, still a killer climb and I had to give up after 1.3 miles and go back. So then I drove to the main entrance on La Honda drive. I should have done that to start with. After a 0.4 mile steep uphill climb up an asphalt access road the nice level soft dirt trails began on a fairly level high plateau and there was some incredible trail running with amazing scenery. I did the middle pond/east ridge/jack creek meadow loop. a great run, anyone coming to the San Diego area should do this one for sure. and lots of harder technical stuff for true trail runners. ran about a 9:05 average including the nasty nasty hill I did on castillo trail to start.
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| NB 790 Pair 2 Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.36 | 5.00 | 0.00 | 0.00 | 6.36 |
| San Marcos pedestrian/equistrian trails. 0.9 mile warmup, then 5 mile tempo at 6:30 average pace. then 0.46 mile cooldown. |
| NB 790 Pair 2 Miles: 6.20 |
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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 |
| five fingers 6.5 miles. was a little warm for running, 66 degrees. fortunately there was a nice breeze coming in from the ocean, and shade from the foliage on portions of the packed dirt trails here in San Marcos. 7:27 average |
| Vibram Five Finger Sprints Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Daley ranch, Escondido CA. started out going out the jack creek meadow loop. took a couple side trails to explore a bit. exited the park on the north end and found a house overlooking it that I would like to buy and live in. But I am guessing it is a few million out of my price range. ran back into the park and greeted a few coyotes. then turned onto the sage trail, started to follow it with no idea where it was going, not carrying a map. hmmm... kept going, and going... made some turns, ended up at Dixon lake, had no map so had no idea where I was. drank my first 6 ounces of water, I was smart enough to carry two fuel belt bottles.... then followed some single track trails around the lake, picked up a road, and found the entrance to the park about a half mile away. ha ha ha what good planning! here is the gmap of my adventure trail run. now I know my way around daley ranch in any event. 10.1 miles 8:38 average pace
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| NB 790 Pair 2 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 8 x about 0.25 miles on dirt pedestiran trails, averaging about 80 seconds but slower on the first one. |
| NB 790 Pair 2 Miles: 6.00 |
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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 San Marcos in five fingers 7:21 average. got up to 75 today. |
| Vibram Five Finger Sprints Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1525.26 | 178.20 | 80.10 | 85.82 | 1869.38 |
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| Asics Nimbus Miles: 27.85 | Mizuno Wave Rider 10 Miles: 180.69 | Saucony Triumph Miles: 186.22 | Mizuno Wave Precision Miles: 66.70 | NB 1062 Pair 1 Miles: 124.50 | Saucony Triumph 5 Miles: 39.30 | Mizuno Precision 9 Miles: 82.20 | Asics Speedstar Miles: 91.40 | Montrail Hardrock Miles: 7.00 | Vibram Five Finger Sprints Miles: 155.41 | NB 790 Miles: 285.09 | Brooks T4 Miles: 132.84 | Asics Gel Hyperspeed Miles: 108.85 | NB 790 Pair 2 Miles: 96.60 | Wave Rider 11 Miles: 105.40 | Mizuno Wave Ronin Miles: 36.20 |
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