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15% off for Fast Running Blog members at St. George Running Center!

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.

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Precision 9 Lifetime Miles: 255.80
Saucony Triumph 5 Lifetime Miles: 97.70
Vibram Five Finger Sprints Lifetime Miles: 242.26
Wave Rider 11 Lifetime Miles: 342.95
Mizuno Wave Ronin Lifetime Miles: 183.31
Brooks T5 Lifetime Miles: 107.40
NB 790 Pair 3 Lifetime Miles: 244.65
Hoka Bondi B Lifetime Miles: 758.08
Hyperspeed 3 Pair 3 Lifetime Miles: 74.03
Nike Free Plus Yellow Lifetime Miles: 70.60
Kinvara 2 Lifetime Miles: 53.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1454.48148.73104.5325.851733.59
Nike Free Run Pair 2 Miles: 255.31Hoka Bondi B Miles: 536.57Hyperspeed 3 Pair 2 Miles: 141.75NB 790 Pair 3 Miles: 15.80Brooks T5 Miles: 56.90Hyperspeed 3 Pair 3 Miles: 74.03Asics Piranha Miles: 8.00Mizuno Wave Ronin Miles: 79.21Mizuno Precision 9 Miles: 17.00Wave Rider 11 Miles: 89.00Nike Free Plus Yellow Miles: 70.60Kinvara 2 Miles: 53.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Nike Free Run Pair 2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nike Free Run Pair 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Hoka Bondi B Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

just chekin the blogs to see what goin on. me, my right foot won't heal, and my shin splint (SF?) has resurfaced in my left leg. so I am going to get fat and lazy and then make a huge comeback in the spring. I hope.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no running as I am still injured. I am only entering a report to be sure I don't get taken off Burt's favorites list again. I am not sure I could stand to be rejected twice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles!!!!! foot hurts so I am just going to run slooow and eeeassy and work back into it sllloooowwww and easy. I  have to get in good enough shape to try to keep up with Allie in the riverton half end of March. this could be out of reach but I will try.

 

Hyperspeed 3 Pair 2 Miles: 3.00
Comments
From Chad Robinson on Thu, Jan 12, 2012 at 16:32:00 from 50.73.39.89

I look forward to seeing you there. Good luck with the foot. Terry Bean (TBean) is running it as well.

From Steam8 on Thu, Jan 12, 2012 at 17:05:47 from 166.70.55.77

Good luck with the foot! Stress fractures in the foot are no fun and not so easy to heal.....I hope that isn't the case for you!

From Scott Ensign on Thu, Jan 12, 2012 at 22:48:34 from 67.40.113.148

thanks guys! Chad- you will blow me away this year I think. but that's a good thing!

From Burt on Thu, Jan 12, 2012 at 23:01:33 from 72.223.93.131

Chad is going to win.

From Chad Robinson on Fri, Jan 13, 2012 at 03:00:19 from 208.110.158.227

I just hope we don't have the wind that we had last year. I don't think I will win (unless all the fast guys decide to stay home)but I plan to do my best effort to get a low 1:20.

From Scott Ensign on Fri, Jan 13, 2012 at 20:26:50 from 67.40.113.148

I think Walter owns this race. I think a low 1:20 is definitely in the works for you though. the wind- that just makes it fun!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

four slow

Hyperspeed 3 Pair 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Nike Free Run Pair 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nike Free Run Pair 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Hyperspeed 3 Pair 2 Miles: 5.00
Comments
From Burt on Tue, Jan 17, 2012 at 16:26:24 from 68.14.209.26

What the heck's going on? Blogging from your smart phone?

From Scott Ensign on Tue, Jan 17, 2012 at 16:36:31 from 129.123.3.84

smart phone? I dont even own a dumb phone!

I am just a man of few words....

From allie on Tue, Jan 17, 2012 at 18:51:17 from 97.75.177.42

5! i like the looks of this. keep it up, scott. hope you are doing well.

From Hamdog Alum on Wed, Jan 18, 2012 at 20:12:50 from 24.240.65.116

Glad to see you're back 1 liners. Hope the time off served you well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles. bummer about the packers.

Hyperspeed 3 Pair 2 Miles: 5.00
Comments
From Jon on Sat, Jan 21, 2012 at 20:52:47 from 98.71.175.203

Did you not know they lost until Wednesday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles omu4mr. then did 10 mailboxes, 20 fire hydrants, 60 2x4's, 30 drywalls, 10 figure eights, and 100 captain crunches.

Hoka Bondi B Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

shorts and short sleeves!

Hyperspeed 3 Pair 2 Miles: 5.00
Comments
From Burt on Fri, Jan 20, 2012 at 23:14:40 from 72.223.93.131

Nice. But your students would prefer you wear a shirt and tie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

I have a little one year old dorkie who loves to run with me. So we ran today in the rain and then snow.  I am pretty sure I have the fastest and coolest little dorkie on the planet.

Nike Free Run Pair 2 Miles: 5.70
Comments
From Rob Murphy on Sat, Jan 21, 2012 at 19:39:04 from 76.27.122.13

What's a dorkie?

From Scott Ensign on Sat, Jan 21, 2012 at 21:39:54 from 70.58.47.236

Rob, it's a dachsund yorkie mix. a little pint size thing weighing about 3 pounds. he has an incredible amount of energy and can run like the wind! mine looks just like this:

http://www.dogbreedinfo.com/images16/DorkiePuppyRENOSIRLONGFELLO.jpg

From Hamdog Alum on Sat, Jan 21, 2012 at 22:14:51 from 24.240.65.116

I can't believe a little thing can run that far. It must be a natural born runner!

From Rob Murphy on Sun, Jan 22, 2012 at 21:24:38 from 76.27.122.13

Ah, I see. One of them fancy hybrids.

Definitely cute. My daughter wants one.

From Steve on Sun, Jan 22, 2012 at 21:35:12 from 209.235.31.148

Scott, I saw a "lady" TSA agent going through security at LAX today that could take care of that short term running goal of yours. Rubber gloves up to the elbows, polyester pants three sizes too small and one of those electro wands. Want me to give her your number?

From Scott Ensign on Sun, Jan 22, 2012 at 23:39:09 from 70.58.47.236

hamdog, yeah, he is unbelievably fast. and loves to run. weird.

Rob- dorkies are really good with kids- one of their best attributes, which is why I got him. definitely a kid friendly breed with a great personality

Steve- dang, you are a month too late, or thsi would have been tempting- I met goal 1! I got a "clean" bill of health. and a clean colon too!!! Dr. Garg is awesome.

From Burt on Tue, Jan 24, 2012 at 21:42:33 from 72.223.93.131

TMI.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Hyperspeed 3 Pair 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went to university hospital to have my CI tuned up then to Provo. took foothill to 215- and now I finally know what "sunny side up" means, as i crossed sunnyside blvd. I feel much more in tune now.

Comments
From allie on Wed, Jan 25, 2012 at 18:28:55 from 97.75.165.156

sunnyside up? sounds dangerous.

From Burt on Wed, Jan 25, 2012 at 18:45:44 from 72.223.93.131

cochlear implant.

From allie on Wed, Jan 25, 2012 at 18:58:38 from 97.75.165.156

hi burt. your blog is boring. so is mine.

From Burt on Wed, Jan 25, 2012 at 18:59:08 from 72.223.93.131

What can I say? I suck.

From allie on Wed, Jan 25, 2012 at 18:59:54 from 97.75.165.156

merri's blog is boring too.

hi scott.

From Scott Ensign on Wed, Jan 25, 2012 at 21:34:16 from 67.40.114.170

Burt- good call on the CI!

Allie, sunnyside up looks steep. no wonder you always beat me now. and now I want some eggs for breakfast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

Hoka Bondi B Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

tired of my 5 mile route

Hyperspeed 3 Pair 2 Miles: 5.00
Comments
From Hamdog Alum on Fri, Jan 27, 2012 at 21:37:26 from 24.240.65.116

How's the feet felling?

From Scott Ensign on Mon, Jan 30, 2012 at 17:56:16 from 129.123.3.84

PF is still bugging me, but getting better, as long as I run slooow and not over 5 miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Hoka Bondi B Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

with rascal the wonder dorkie

Nike Free Run Pair 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 yep

Hoka Bondi B Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

USU to green canyon

Hoka Bondi B Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Hyperspeed 3 Pair 2 Miles: 5.00
Comments
From Chad Robinson on Thu, Feb 02, 2012 at 00:39:37 from 208.110.158.227

"Number 5 is alive!"

From allie on Thu, Feb 02, 2012 at 19:36:24 from 97.126.211.101

happy february.

From Scott Ensign on Fri, Feb 03, 2012 at 22:13:12 from 71.35.225.129

hey thanks guys. looking forward to seeing you guys at riverton half!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Hoka Bondi B Miles: 5.00
Comments
From Burt on Thu, Feb 02, 2012 at 20:07:50 from 72.223.87.73

Johnny 5 is alive!

From Chad Robinson on Thu, Feb 02, 2012 at 20:14:47 from 208.110.158.227

Hey, that was my line.

From Burt on Thu, Feb 02, 2012 at 20:22:03 from 72.223.87.73

You can say the chant of the Los Lobos gang.

From Scott Ensign on Fri, Feb 03, 2012 at 22:12:31 from 71.35.225.129

:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

today I ran five mile. yes, five miles. it was quite windy out when I ran my five miles. it was a fine five miles though.

Hoka Bondi B Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

zollinger park to hollow road via TOU course

Nike Free Run Pair 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Hoka Bondi B Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

USU to green canyon slow

Hoka Bondi B Miles: 7.00
Comments
From Predog on Thu, Feb 09, 2012 at 22:35:43 from 67.186.192.20

Saw you running today. I was gonna holler at you but I figured you probably had your ears turned off. haha

From Burt on Fri, Feb 10, 2012 at 11:51:02 from 68.14.209.26

Rooster! Rooster!! Why won't he acknowledge me??

From Scott Ensign on Fri, Feb 10, 2012 at 19:02:06 from 63.226.92.203

WHAT DID YOU GUYS SAY???

Joe- we should go for a run, I'll send you an email.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.000.005.50

8 x 200 45 seconds

Hyperspeed 3 Pair 2 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6

Hoka Bondi B Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4

Hyperspeed 3 Pair 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

slow. I have lost my running mojo.

 

Nike Free Run Pair 2 Miles: 9.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6

Hoka Bondi B Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

8x400 45 seconds each

Hyperspeed 3 Pair 2 Miles: 7.00
Comments
From Chad Robinson on Wed, Feb 15, 2012 at 13:58:00 from 50.73.39.89

Wow!!!! That is smokin' fast. Perhaps you missed your calling in life.

From Cody on Wed, Feb 15, 2012 at 14:23:18 from 63.161.193.100

Dude!

From Scott Ensign on Wed, Feb 22, 2012 at 14:07:25 from 129.123.3.84

umm... ooopss.....well it sounds good indeed!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Hoka Bondi B Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Hoka Bondi B Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Hoka Bondi B Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

Nike Free Run Pair 2 Miles: 10.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Hoka Bondi B Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.003.000.006.70

Hyperspeed 3 Pair 2 Miles: 6.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Hoka Bondi B Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Hyperspeed 3 Pair 2 Miles: 6.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Nike Free Run Pair 2 Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Nike Free Run Pair 2 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Hoka Bondi B Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.003.000.006.30

Hyperspeed 3 Pair 2 Miles: 6.30
Comments
From on Wed, Feb 29, 2012 at 22:57:09 from 67.177.1.237

Dr. Ensign just checking up on you to make sure you are still running with Ryan Hall. See you in chem class. This is Jim Hojohn you hooked me up with this running blog and now you can see how pathertic my workouts are!!! lol

From Scott Ensign on Thu, Mar 01, 2012 at 23:42:50 from 70.58.98.92

Jim, I train a bit with my good buddy Ryan but I get tired of waiting for him when he falls behind so I'm looking for someone a little faster. what's your blog title? it's not showing up on your comment. well we'll have to run the next campus race together!

From xcspirit on Fri, Mar 02, 2012 at 11:01:07 from 129.123.135.63

not so fast running blog

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

7.1

Hoka Bondi B Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.303.000.000.005.30

Hyperspeed 3 Pair 2 Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

NB 790 Pair 3 Miles: 10.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Hoka Bondi B Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

I'm just kind of burned out right now.

Hyperspeed 3 Pair 2 Miles: 5.00
Comments
From Chad Robinson on Tue, Mar 06, 2012 at 13:58:10 from 50.73.39.89

Bummer...De-burnout yourself. I do look forward to seeing you on the 31st.

From Burt on Tue, Mar 06, 2012 at 14:44:21 from 72.223.93.158

I look forward to seeing you on Feb. 31st. What? It's a leap year.

From Scott Ensign on Tue, Mar 06, 2012 at 19:00:39 from 129.123.3.84

Chad- I am looking forward to it, though I am so out of shape I will only see you at the finish. or you can jog back to carry me up that big hill after you finish.

Burt- umm... yeah, right.... uh huh....

From Hamdog Alum on Sat, Mar 10, 2012 at 13:13:26 from 24.240.65.116

Hope you find your mojo again, so you can come run the Madison Mini. Although, that seems like an eternity from now.

From Scott Ensign on Sat, Mar 10, 2012 at 19:30:06 from 67.40.114.236

madison mini would be a good goal. I will definitely consider it

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Hoka Bondi B Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

usu to green canyon

Hoka Bondi B Miles: 7.10
Comments
From xcspirit on Tue, Mar 13, 2012 at 12:16:24 from 67.177.1.237

on the road or the shoreline trail?

From Scott Ensign on Tue, Mar 13, 2012 at 13:12:50 from 129.123.3.84

just the road. when do you want to go for a run?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.500.005.50

windy. 

Hyperspeed 3 Pair 2 Miles: 5.50
Comments
From Steve Piccolo on Tue, Mar 13, 2012 at 14:24:00 from 155.101.146.105

How are your injuries treating you?

From Scott Ensign on Tue, Mar 13, 2012 at 20:08:11 from 67.40.114.236

Steve, PF is still there but not nearly as bad. slight twinge of something in left tibia- hopefully just a shin splint. right lower calf a bit sore. all just flesh wounds I hope!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.670.000.000.006.67

Nike Free Run Pair 2 Miles: 6.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Hoka Bondi B Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

Hyperspeed 3 Pair 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

Hyperspeed 3 Pair 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

sorry I haven't blogged in so long. extremely busy at work, hard to keep up. I need to get some entries in before Burt disowns me again.and check up on who has been doing what. where has the last month gone?

Hyperspeed 3 Pair 2 Miles: 5.00
Comments
From allie on Fri, Apr 06, 2012 at 19:12:23 from 97.126.222.108

hi scott, nice to see a post from you. hope everything is going well with your very busy schedule.

any chance you are running slc half again this year?

From Burt on Sat, Apr 07, 2012 at 21:22:07 from 72.223.93.158

You were so close. So close.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Hyperspeed 3 Pair 2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Hyperspeed 3 Pair 2 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.904.000.000.0011.90

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.003.750.007.00

Hyperspeed 3 Pair 2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.002.005.00

Hyperspeed 3 Pair 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

trying to get back to the blog to motivate myself..... 8 miles 8:00 pace river trail after class. hot.

Hoka Bondi B Miles: 8.00
Comments
From Burt on Mon, Apr 23, 2012 at 11:15:45 from 72.223.82.180

8 miles seems pretty motivating.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.750.006.75

5 x 1200 track 6'00 pace

Hyperspeed 3 Pair 2 Miles: 6.75
Comments
From Rob Murphy on Tue, Apr 24, 2012 at 12:52:55 from 205.127.70.66

Nice workout. Hope you're back racing soon.

From Scott Ensign on Tue, Apr 24, 2012 at 14:31:06 from 129.123.3.84

thanks Rob- looking to do DN10K, I hope to see you there.

From Hamdog Alum on Tue, Apr 24, 2012 at 19:56:26 from 71.82.247.163

Wow - You go from nothing to a nice track workout! You most have been holding out on the blog. You've been secretly running mileage haven't you :-)

Glad to see you're feeling better!

From Scott Ensign on Wed, Apr 25, 2012 at 14:33:13 from 129.123.3.84

yeah I've been doing some running, I have been blog slacking due to a really hectic semester. gotta get back to the blog

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

USU BST GC loop to remind myself why I don;t run mountain trails.

then to the Whiteside students scholar  lunch as the guest of two track and field students in my gen chem class. Track and Field won most of the student scholar awards, as usual. Ruthio was honored as academic all conference. nice job Ruth.

Hoka Bondi B Miles: 6.50
Comments
From Burt on Wed, Apr 25, 2012 at 14:47:23 from 72.223.82.180

Geez! Even when you try to use apostrophes, you still mess it up.

From Scott Ensign on Wed, Apr 25, 2012 at 15:46:04 from 129.123.3.84

that is a chronic problem I have with those two keys. How did I get a PhD anyway???? I am a disgrace to my proffeshun.

From Burt on Wed, Apr 25, 2012 at 15:54:00 from 72.223.82.180

You went to the po' dunk school that just hands them out ;P

From Scott Ensign on Wed, Apr 25, 2012 at 17:07:53 from 129.123.3.84

shhh don't tell. I've been riding this fake PhD thing here for 19 years now. another 15 and I am done! ha ha ha!!!

From Steve Piccolo on Wed, Apr 25, 2012 at 17:13:24 from 207.135.129.4

Did you run into a dog that wasn't on a leash again or something?

Yeah, we need to run a race together. Not sure on TOU Half. I'll talk to my wife and see what we have planned. I was going to run UV Half, but my sister planned a family thing that weekend. I'm toying with DesNews Marathon to I can pound my knees into oblivion.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.002.005.20

8x400 80-85 seconds

Comments
From Hamdog Alum on Sun, Apr 29, 2012 at 07:50:24 from 71.82.247.163

Solid workout - one of my favorite. I ran plenty of repeat 4's training for the 1500m in college.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.003.100.0012.00

providence panda fun run, technically a race but not really with 16 entrants and second place finishing 7 minutes behind me, no one came to race, so why call it a race report? mile splits were something like 5:58 (downhill) , 6:22 (uphill), 6:12 (Up then down), and 5:10 (down) for 0.1 miles for 19:01. I can't really complain about the time with my fitness level and shin and PF problems.

Brooks T5 Miles: 4.00
Comments
From allie on Sun, Apr 29, 2012 at 14:24:19 from 97.126.212.167

nice race, scott. it sounds like you got a good workout in, and maybe a panda?

what's the status on your shin and PF? hopefully feeling better?

also, thanks for the comment on my report yesterday -- good insight and definitely something to look into. i had trouble with asthma when i was playing soccer, but it sort of "went away" over time...

From Scott Ensign on Sun, Apr 29, 2012 at 18:02:32 from 70.58.98.172

thanks Allie. the PF and I are kind of in a truce due to the help of a night splint. the shin has always bothered me to some extent so no use worrying about it til it breaks!

thanks for the wedding bells invite, I am going to see if I will be here or in coyote gulch with the scouts then. hopefully here as it looks fun. I need to choose my team wisely.... I am thinking Paul Petersen to run 11.5 laps and me to run 1, where we split the earnings evenly (50:50)

From Steve Piccolo on Sun, Apr 29, 2012 at 20:52:22 from 67.2.71.8

Nice job! Even with a long layoff and with no competition, you could still beat me. Glad your PF is doing better. Did you turn 50 yet? If so, you should update your blog profile? And are you running BB this year?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

USU river trail 7:45 pace

Hoka Bondi B Miles: 8.00
Comments
From Burt on Mon, Apr 30, 2012 at 16:45:55 from 72.223.82.180

I'm not worthy of being on your team :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.004.000.007.50

4x 1 mile not so good

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

usu river trail

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.002.004.50

8x400 80-85 seconds

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

school is out

Hoka Bondi B Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

12.4.signed up for a couple races to try to motivate me

Comments
From Burt on Sun, May 06, 2012 at 22:15:56 from 72.223.82.180

Good boy.

From Scott Ensign on Sun, May 06, 2012 at 22:18:23 from 207.224.194.188

thank you sir

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

USU river trail. The river trail was swarming with police. turns out some guy exposed himself to a lady on the trail. The police stopped me and had to write what happened down on a piece of paper since I wasn't wearing or carrying my CI so couldn't hear. I can see I am going to have to start carrying it as I have now had too many situations where I couldn't here when I needed to. They are looking for a stocky bald guy mid 30s. Fortunately I am a tall skinny red headed 50 year old guy so escaped suspicion.
I have always wondered how safe Logan river trail is for single women in light of things that have happened on jordan river parkway and provo river. the guy is dumb though as river trail always has runners on it and I and many others would have loved to have caught him.

Hoka Bondi B Miles: 8.00
Comments
From allie on Tue, May 08, 2012 at 15:24:38 from 161.38.218.168

i avoid running on any and all river trails alone -- even in daylight. call me paranoid...

i'm glad you escaped the suspicion :)

From Scott Ensign on Tue, May 08, 2012 at 18:53:23 from 207.224.194.188

yeah I have a very distinctive look, not too many tall deaf redheads around :-) well, I found out they didn't catch the guy yet from a friendly cop when I managed to get a ticket coming to work for not coming to a complete stop at the island intersection on my scooter. dang that hurts...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.750.008.25

6x1000 track 6'00 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

USU river trail.. no stocky bald white guys to be seen

Hoka Bondi B Miles: 8.00
Comments
From Steve Piccolo on Wed, May 09, 2012 at 17:58:00 from 67.2.71.8

I hope you will tackle him if you spot him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.001.254.50

10x200 USU track ~40 seconds each

Hyperspeed 3 Pair 2 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 with some strides. taking a taper before a pathetic attempt to run a 10K tomorrow being hopelessly out of shape. I imagine it will not be pretty.

Race: smithfield health days 10K (6.21 Miles) 00:39:42, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.200.009.20

I tired to enter 6.2 miles for a 10K but keep getting this weird error message:You have entered a non-standard distance. This should not happen on a certified course If you are sure that this is the distance you ran check The distance was non-standard or the course was not certified checkbox. So I tried 6.21 miles. aha. you need three significant figures I guess, as we say in chemistry 1210. Maybe I should try 6.21371192 miles?

 

I ran the smithfield health days 10K today: up the canyon then back down the canyon. Was happy to see James Barnes at the start, he was here for the weekend. We had a good chat before the race and cooldown afterwards. I did about what I expected given my training and motivational level which isn't great. Two years ago I ran this in 38:15, last year 39:11, this year in 39:42, not exactly a promising trend.
I ran the first mile about where I wanted to: 6:28, slight uphill. Then 7:00 for the next part of the climb, bummer. Then a pathetic 7:23 to the turnaround and a bit back down the canyon. Keith A. passed me around mile two, it was good to see he was running, I didn't see him at the start which bummed me out since we a re the same age and it is fun to have another 50 year old to run with- turns out he was back in the crowd at the starting line- 8 seconds off the gun. Health days has chip timing this year for the first time ever.  I am betting he wanted that 8 seconds of cushion in the outside chance I could stay with him to the end so he didn't have to injure his calf again in a mad dash to the finish to beat me in a sprint as when there were no chips (re the one and only time I have ever beat him, in 2010). Good strategy, and flattered he thinks I even have a chance, but he solidly destroyed me by two minutes. He actually edged out James on chip time with this strategy too. Keith is an amazing runner, he gets faster as I get slower.
Mile 4, 5:52, mile 5, 6:09, mile 6, 6:02, 0.2 miles, 56 seconds.
Cooldown after with James and Sean, who ran great races today.  Now I am going to do a little introspection to decide what I want out of running anymore... The infernal plantar fasciitis, still giving me trouble after a year, has really sapped my morale and motivation. At least that is what I am blaming. Maybe it is just I am getting old and tired.

Brooks T5 Miles: 9.20
Comments
From Dave S on Sat, May 12, 2012 at 17:28:12 from 63.248.248.57

That looks like a pretty good time to me given your training going in and the fact that it is a tough course. That's a whole lot faster than I could do right now.

From Steve on Sat, May 12, 2012 at 21:14:59 from 66.87.65.49

Awesome race! So good to see you running. Sorry I didn't make it, the trails were calling today

From Steve Piccolo on Sat, May 12, 2012 at 23:24:32 from 67.2.64.231

Good race, even though you weren't thrilled with it. Did you ever try the Strasburg sock for your PF?

From James on Sun, May 13, 2012 at 00:01:29 from 97.117.90.111

Good race and good to visit with you a little today.

From Scott Ensign on Mon, May 14, 2012 at 17:25:15 from 207.224.194.188

thanks guys! Steve P, I tried the straasborg sock but hated it as it just seemed to pull my toes. So I have been wearing a night splint per Nan's recommendation. it keeps the PF in check, but it never goes away. but if I leave off the night splint it becomes intolerable. weird thing, PF

From Burt on Sat, May 19, 2012 at 15:36:33 from 72.223.82.180

Yep. I was going to say you're getting old.

But you're faster than I'll ever be.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

USU river trail to spring hollow 7:51 pace. got into SG for fall:
CONGRATULATIONS!!!
We would like to congratulate you on being one of 7400 runners selected for the 2012 St George Marathon. We will be hosting runners from all 50 states and 18 countries. We would like to thank you for your interest in our event and we look forward to seeing each of you cross the finish line Saturday October 6th!

Hoka Bondi B Miles: 11.30
Comments
From Cody on Mon, May 14, 2012 at 21:42:14 from 67.177.0.196

Guess, you had better get busy huh? Congrats!

From Craigalas on Thu, May 17, 2012 at 17:03:35 from 67.177.32.39

You'll love this marathon. The course is beautiful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.004.000.007.50

4x1 mile 6:02-6:08

Hyperspeed 3 Pair 3 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

USU river trail

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.002.005.50

8x400 track 82-85 seconds

Hyperspeed 3 Pair 3 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

goose egg. went to SLC to watch my son play tennis at state. thought I might get a run in around liberty park between matches but the rain said otherwise. we ended up moving up to U of U indoor courts. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

zollinger to rivertrail

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

USU to river trail

Hoka Bondi B Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.003.106.50

5x1000 track

Hyperspeed 3 Pair 3 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

no watch

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.001.505.00

4x200, 2x400, 4x200

Hyperspeed 3 Pair 3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3

Race: Bolder Boulder (6.21 Miles) 00:39:09, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.800.006.210.008.01

Spent the memorial day weekend in Boulder with my brother as we do every year. Culmination was running the Bolder Boulder. Ran a minute slower than last year but about what I expected. I don't think I run this race very smart, but I have yet to figure out how to run it smart. The middle section is just too hard with too many turns, hills, and too many people jostling for space. I ran out of AA this year instead of A which probably slowed me down a bit. Still managed to score third in the 50 year old age group. I get third every year. At least I am consistent.

Tried to find Aaron at the start but it was too crowded and  chaotic.

I think I am getting too old and tired for this 10K stuff especially a hard one like this.

Asics Piranha Miles: 8.00
Comments
From allie on Tue, May 29, 2012 at 11:34:56 from 161.38.218.168

nice job, scott. 10ks are tough, especially this one.

also, you're not old.

From JD on Tue, May 29, 2012 at 17:19:25 from 65.130.186.133

nice skills! you know you'll keep running this race - and probably even faster next time.

From Scott Ensign on Wed, May 30, 2012 at 10:42:21 from 129.123.3.84

thanks Allie and JD! Allie, I don't feel old... until I get about 3 miles into a 10K! But I still LOOK like I am 25 right :-) redheads age slowly you know. that is the revenge we get for all the teasing we get growing up.

From Burt on Wed, May 30, 2012 at 19:15:01 from 72.223.82.180

Yes, you are getting old. But you're still way fast! Great job!

From Hamdog Alum on Thu, Jun 07, 2012 at 17:38:59 from 71.82.247.163

Nice time on that course. Nice race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

USU to SH via RT

Hoka Bondi B Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

USU rivertrail

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.120.007.12

USU track 8x400 with 100 recoveries 85, 84, 84, 85, 84, 82, 82, 84 seconds.
Then I decided to do a fast 200 to see if I could match Allie's 33 second 200. Started from a dead stop...no spikes,,, no blocks.....no competition except the sunbirds strolling around the track... took off... hit the finish line, broke the imaginary tape, pushed the split button.... 30.40 seconds. ha ha ha not bad for a 50 year old guy I am pretty proud of myself.

Hyperspeed 3 Pair 3 Miles: 7.12
Comments
From Jake K on Thu, May 31, 2012 at 12:34:25 from 155.100.226.54

that's a fast 200!

From Scott Ensign on Thu, May 31, 2012 at 13:56:29 from 129.123.3.84

Jake, thanks, it would be fun if I could hold that pace for a mile... I could take a shot at the four minute mile! I wonder if any 50 year old guys have run a four minute mile? then again, I think my heart and lungs would explode after about 300 meters...

From Jake K on Thu, May 31, 2012 at 14:05:41 from 155.100.226.54

Eamon Coghlan ran sub 4 @ age 41 (indoors). The age group record for 50+ is 4:27.

There is a 40 yr old guy that is attempting to run the first outdoor masters sub 4 this Saturday night at the Music City Distance Carnival.

Of course Bernard Lagat is almost 40 years old, so the masters records are going to take a big hit if he stays at it for a few more years.

From Scott Ensign on Thu, May 31, 2012 at 15:33:06 from 129.123.3.84

Jake, interesting... and times are generally better outdoors than indoors, right, so that makes Coghlan's time even more impressive!

I bet I could run a sub 5 minute mile if I trained real hard. But I doubt I could do better than that. 4:27 at age 50+ is amazing

From Steve Piccolo on Fri, Jun 01, 2012 at 07:33:55 from 207.135.129.4

Scott, that is seriously impressive. I am amazed. I don't think I could run a 30.4.

Race: Providence 5K (3.11 Miles) 00:18:37, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.100.0014.10

nuthin too exciting

Brooks T5 Miles: 4.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

USU river trail

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.003.000.007.20

failed interval workout. just going to run slow and build a base for a while

Hyperspeed 3 Pair 3 Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

usu river trail really slow

Hoka Bondi B Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

usu river trail

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

home to planet walk loop with my twins riding their bikes along side

Comments
From Cody on Sun, Jun 10, 2012 at 21:59:50 from 67.177.0.196

I know that route all too well! Only in reverse

From Scott Ensign on Mon, Jun 11, 2012 at 09:43:57 from 129.123.3.84

anytime you want to relive a fond memory let me know and we will do it together. also you need to take me on a trail run to Bieurdneau still. but remember I will be sloooowwwwww

From Cody on Tue, Jun 12, 2012 at 09:24:39 from 107.0.33.130

I am planning on one trip to Bieurdneau this summer. Not sure when, but it will likely involve Elmer and Jardine as well. Long day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

7:53 pace zollinger river trail out and back

Comments
From allie on Mon, Jun 11, 2012 at 10:56:24 from 161.38.218.168

nice long run, scott. i like the new pic!

From Scott Ensign on Mon, Jun 11, 2012 at 16:34:08 from 129.123.3.84

thanks Allie. I thought this picture more accurately summarizes my emotions in a 10K- pure pain.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

USU to SH. have decided to just run slow and build a base for awhile as I think I need some endurance, not speed right now. maybe a few tempo miles one day a week? 8:18 pace

Hoka Bondi B Miles: 11.30
Comments
From Jake K on Mon, Jun 11, 2012 at 16:42:28 from 155.100.226.54

a little bit of tempo running every week definitely builds the endurance, and makes the transition to doing some faster workouts a lot easier. if you are going to do only one type of workout, a weekly progressive tempo is probably the best bang for your buck

From Scott Ensign on Mon, Jun 11, 2012 at 19:29:30 from 70.58.47.132

Jake, thanks for the comment and advice, I appreciate it! I have been dragging lately, hopefully I can whip myself back into shape by the TOU half!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

USU river trail 8:00 pace

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

6 miles of tempo: 6:43, 6:43, 6:41, 6:31, 6:44, 6:46

Mizuno Wave Ronin Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

river heights ryans park to river trail via sumac 7:46

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

prov elem planet walk loop

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

zollinger park river trail out and back. fell apart at about 12 miles and could barely finish. I think I am too old for this. something not clicking anyway.  8:08 average

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

prov elem logan canyon via sumac 7:39

Nike Free Run Pair 2 Miles: 10.00
Comments
From Hamdog Alum on Sat, Jun 23, 2012 at 16:02:59 from 66.188.108.30

Solid run. You planning anything other than the Madison Mini this summer?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.750.008.00

5x1200 4:20-4:40

Mizuno Wave Ronin Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

usu to SH 8:38

Hoka Bondi B Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

6 mile tempo: 6:35, 6:45, 6:55, 6:35, 6:33, 6:29

Mizuno Wave Ronin Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

7:53

Nike Free Run Pair 2 Miles: 16.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

8'08"

Nike Free Run Pair 2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

6 mile tempo treadmill 6:37

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

escalante

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

escalante

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

escalante

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

escalante

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

USU river trail 8:05

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

easy with some strides

Nike Free Run Pair 2 Miles: 4.20
Race: Blacksmith fork freedom run 15K (9.32 Miles) 00:56:48, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.009.300.0010.30

BF canyon freedom run. nice day with a decent canyon wind. Warmed up and chatted a bit with bloggers Conner (who won overall) and Rob (thanks for taking my shirt to the finish line!).

I caught up to Keith A  at mile one and managed to hang with him until the top of the big hill where his superior fitness won out and he dropped me beating me by about twenty seconds. He actually won our age group (50-54) but also got men's masters so I got men's 50-54.  I also got a freedom run PR at age 50 by twenty seconds. I was happy with that. good race. well done Cache Sun and Snow as always.

  5:52, 5:59, 5:54, 6:06, 6:01, 6:05, 6:24, 6:29, 6:11, 5:46 for 0.32 miles.


Brooks T5 Miles: 10.30
Comments
From Dave S on Wed, Jul 04, 2012 at 17:38:30 from 63.248.248.225

Congrats on the PR! That's crazy fast! This is the first year I haven't made that race in about in about 6 years. I'd have probably been lucky to break an hour though this year anyway. That dang Kieth. Sounds like it was close.

From JD on Wed, Jul 04, 2012 at 19:05:51 from 65.130.170.7

great job! that's a really fast pace! congrats on the PR - it gives me hope that i can keep improving.

From Jake K on Thu, Jul 05, 2012 at 09:35:26 from 155.100.226.54

Very nice run Scott!

From Cody on Thu, Jul 05, 2012 at 12:52:09 from 107.0.33.130

Nice job Scott! I bet that feels good to have a great race. Way to represent the old folks!

From Hamdog Alum on Thu, Jul 05, 2012 at 15:34:16 from 71.90.5.18

Nice race! Looks like you're getting into shape quickly. You should be ready to rock the Madison Mini in a little over a month.

From Scott Ensign on Thu, Jul 05, 2012 at 20:02:33 from 70.58.99.43

thanks for the kind comments guys, it was good to get some confidence back in this race. Erik, I am looking forward to the mini, will be in touch as we get closer. Cody, come visit me down at sunshine terrace when you run by it. we old folks always enjoy the company you know. JD, you will be blowing by me in no time. Dave, I think Keith is and will always be too fast for me but I am always happy when he is there to push me, it makes it all the funner.

From Paul on Fri, Jul 06, 2012 at 08:46:24 from 207.224.39.118

Congrats on a great race!

From Scott Ensign on Fri, Jul 06, 2012 at 14:21:40 from 129.123.3.84

thanks Paul. wish you could have been here for it this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.840.000.000.009.84

strange liquidy substance coming out of the sky. 8:10 pace

Nike Free Run Pair 2 Miles: 9.84
Comments
From JD on Fri, Jul 06, 2012 at 14:49:26 from 70.96.78.149

yes what was that stuff? i have a vague memory of it. sure felt nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

usu river trail 8:05

Hoka Bondi B Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

zoll park to river trail 7:56 pace

Nike Free Run Pair 2 Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

USU river trail 8:41 ....

Hoka Bondi B Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.003.000.007.75

6x0.5 miles island not incredibly fast 6:15-5:50 pace ish

Nike Free Run Pair 2 Miles: 7.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

home millville rh loop 8:04

Nike Free Run Pair 2 Miles: 10.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.106.500.000.008.60

6.5 mile tempo about 6:40 pace

Mizuno Wave Ronin Miles: 8.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

pool kicked 20 lengths 20 min

water run 28 min

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

zoll to rt about 8:00

Nike Free Run Pair 2 Miles: 17.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

prov rh loop no watch

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

north fork St Charles canyon trail

Mizuno Precision 9 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

north fork St Charles canyon trail

Mizuno Precision 9 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no runnin

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.256.000.000.008.25

6 miles of temp at maybe 6:40 ish. PF is flaring up again

Comments
From Dave S on Fri, Jul 20, 2012 at 17:03:08 from 63.248.248.225

Nice tempo! better be careful with that PF. Didn't you say you drew St George this year?

From allie on Sun, Jul 22, 2012 at 07:45:07 from 174.23.135.116

nice pace, scott. sorry about the PF fare up though.

i'm also curious...st. george?

From Hamdog Alum on Mon, Jul 23, 2012 at 17:27:13 from 71.90.5.18

Hope that PF stays at bay. Is that something you've had to battle with for a long time?

From Scott Ensign on Wed, Jul 25, 2012 at 18:39:38 from 71.41.214.58

thanks guys. Erik, the PF has been giving me fits for more than a year. it settled down for awhile but flared up last week. it is pretty bad right now.

Allie and Dave, I did make SG and hope to do it but if the PF and shin keep bothering me I may give up and move to a newer more gently sport like golf or something :-) will keep you posted!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

8:10 pace

Nike Free Run Pair 2 Miles: 17.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 TM

Nike Free Run Pair 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

stood in lines all day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

stood in lines all day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.002.000.008.00

8 TM 2@6:18, 2@6:11

Nike Free Run Pair 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.000.000.509.00

9 TM 1@6:30, 0.5@6:03

Comments
From allie on Fri, Jul 27, 2012 at 20:34:31 from 97.126.221.48

speedy miles after two days of standing in line. i hope there was something fun at the end of the line.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

6 miles @6:40 tm

Nike Free Run Pair 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.002.0011.80

AM 6 TM w/ 8x0.25 @6:00

PM 5.8 7:45 average 

Nike Free Run Pair 2 Miles: 11.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00


Comments
From allie on Tue, Jul 31, 2012 at 12:07:33 from 161.38.218.168

theme park hell? sounds very scary. if you ever decide to give it another go, try cedar point.

great workout.

From Scott Ensign on Tue, Jul 31, 2012 at 19:33:45 from 63.226.92.231

Allie, we went to disneyworld, epcot, harry potter, the whole nine yards. I hated every minute of it but I guess the kids had fun. I have just burned out on theme parks after too many years of them. and now I am broke. oh well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.003.000.0012.00

back from Orlando Florida and theme park hell. never again. ever. 

did 3 x 1 mile at about 6:10 and 2 x 1 mile at about 6:40. that is a ll I could manage.

Nike Free Run Pair 2 Miles: 12.00
Comments
From Steve Piccolo on Fri, Aug 03, 2012 at 12:50:07 from 155.101.146.105

Don't give up on Disney. Try going in the off season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

prov elem to LC via sumac 8:00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.907.000.000.009.90

7 miles of tempo 6:35 average

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

no watch

Nike Free Run Pair 2 Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.050.000.000.0020.05

this is the first time I have run 20 miles in two years. it wasn't so bad except I had no energy left to do anything else the rest of the day. why am I doing this

20.05 @ 7:50

Hoka Bondi B Miles: 20.05
Comments
From Jake K on Sat, Aug 04, 2012 at 20:20:17 from 67.177.11.154

you did it so you could relax the rest of the day! :-)

From Scott Ensign on Sun, Aug 05, 2012 at 10:47:46 from 65.100.247.230

Jake, you always see the bright side of everything!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 slow and hot

http://www.gmap-pedometer.com/?r=5597528 

Hoka Bondi B Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.005.000.009.50

5 x 1 mile road 6:13, 6:18, 6:22, 6:11, 6:15. offset any fitness gain with a western bacon cheeseburger from Carls jr. dumb.

Mizuno Wave Ronin Miles: 9.50
Comments
From Hamdog Alum on Thu, Aug 09, 2012 at 20:41:27 from 71.90.5.18

Just don't eat one of those before the 1/2 next Saturday. Nice workout, looks like the plantar problems are workable right now. When are you getting into Madison?

From Scott Ensign on Thu, Aug 09, 2012 at 21:24:43 from 65.100.247.230

we'll be in madison sunday, then spend some time that week camping/canoeing the WI river. i hope canopeing counts as cross training. planters is Ok right now. looking forward to seeing you soon! I will PM you about meeting for the race.

From Hamdog Alum on Mon, Aug 13, 2012 at 14:09:18 from 71.90.5.18

Sounds good, the WI river should be fun. The water has been down, but that just means more sandbars to play on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.009.85

9.85 

Hoka Bondi B Miles: 9.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.007.000.000.0010.00

7 tempo 6:37 pace. same course as last week but two seconds per mile slower

Mizuno Wave Ronin Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

no watch

Hoka Bondi B Miles: 5.00
Comments
From Hamdog Alum on Thu, Aug 16, 2012 at 21:09:23 from 71.90.5.18

I'll be in Madison tomorrow afternoon to pick up my bib at the expo. I'll probably be up there between 11-1, then I'm taking my son to the zoo and back to Fort for swim lessons. I sent you an email with my phone number, not sure if you got it. If we can't meet tomorrow I'll for sure meet you at the 14th mile party after the race.

From Scott Ensign on Thu, Aug 16, 2012 at 22:15:56 from 108.198.118.133

erik, I got your email and replied-the email address is renegade_rooster@yahoo.com if it got routed to spam or something.

I will try to find you at the expo tomorrow and can try calling too. If not I will check your bib number so I can find you saturday morning. good luck with final training, it is looking to be great weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.200.000.000.0019.20

zollinger river trail 7:52

Hoka Bondi B Miles: 19.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.670.000.000.007.67

lake mendota drive to pheasant branch conservatory loop. 7:50ish

Hoka Bondi B Miles: 7.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

lake mendota drive to picnic point. threw in 6x200 and 3x400

Hoka Bondi B Miles: 8.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy some strides

Hoka Bondi B Miles: 4.00
Race: madison mini (13.1 Miles) 01:24:06, Place overall: 55, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0013.100.000.0014.10

interesting week... we totaled the car outside wamsutter wyoming at 10PM sunday night after a deer jumped in front of the car out of nowhere while my daughter was driving. nobody hurt but a big hassle as car was trashed and had to do some major logistical maneuvers... finally  made it to madison, did an overnight canoe trip down the wisconsin river and got caught in an unbelievable  lightning/thunderstorm while camping on a sandbar. got drenched but survived that too.  my running for the week was pretty shot but I'll call it a good taper for a great race- the madison mini. awesome weather, 53 degrees at start, beautiful course around the capital, lake wingra, arboretum, and back through UW to the union on lakeshore trail- this is as good as it gets. was looking forward to meeting hamdog but we never found each other, bummer. anyway I originally was going to push this race and shoot for 1:22 but I decided friday night that I was too wiped out to run anything but a 6:20 pace so I adjusted my target time to 1:24. Last year that would have won the 50-54 easily, but this year there was some fast guy who tore up the course in 1:19. I never had a chance. had a great time though, really enjoyed the course and running through familiar sights from my hometown. my garmin says the course was 0.1 miles long but who cares. left after the race loaded the family and now am in Kearney nebraska at the holiday inn water park. 

Brooks T5 Miles: 14.10
Comments
From Chad Robinson on Sat, Aug 18, 2012 at 21:22:16 from 75.162.250.201

Nice job nailing your adjusted goal pace Scott! What a week of adventure. I will be in your stomping grounds next Saturday. I am pacing for Walter. I hope your body behaved and let's you continue on to St. George.

From Steve Piccolo on Sat, Aug 18, 2012 at 21:47:00 from 65.130.217.201

Sounds like a fun adventure. Great job on your race!

From Cody on Sat, Aug 18, 2012 at 21:58:34 from 76.27.36.99

Nicely done! Training while traveling is impossible. Especially when lightning strikes.

From Adam RW on Sun, Aug 19, 2012 at 13:43:36 from 67.182.250.241

Glad no one was hurt.

Congrats on a nice race amongst craziness. See you Friday.

From Jake K on Sun, Aug 19, 2012 at 21:23:37 from 97.126.131.66

Nice race... And crazy week! See ya next weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

USU river trail

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Hoka Bondi B Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.002.006.70

8x0.25

Mizuno Wave Ronin Miles: 6.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6

Hoka Bondi B Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

some strides

Wave Rider 11 Miles: 4.00
Race: top of utah half (13.1 Miles) 01:21:20, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.9013.100.000.0018.00

had a pretty good race, set a PR over my 2009 time by 3 seconds. three years older three seconds faster!

enjoyed hosting bloggers Jake, Andrea and Adam at my house, and having Allie come over to visit as well. saw lots of bloggers at the race, nice job by all of them. ran a cooldown with Chad, Allie and Kelli (Walter's pacers). great day for a race. great tail wind too. congrats to Jake for the big win!

Brooks T5 Miles: 15.00Hoka Bondi B Miles: 3.00
Comments
From JD on Sat, Aug 25, 2012 at 12:06:27 from 70.96.78.167

congratulations on the AG win, the course PR, the hosting festivities etc. sounds like a great weekend!

From Steve Piccolo on Sat, Aug 25, 2012 at 13:06:41 from 65.130.166.66

Nice job! Walking around Disney World must have made the difference.

From RivertonPaul on Sat, Aug 25, 2012 at 14:03:01 from 67.177.42.59

Well done.

From Jake K on Sat, Aug 25, 2012 at 14:50:48 from 67.177.11.154

Great run today Scott. You've had a crazy week so a PR on top of all that is awesome.

Thanks again for letting us stay w/ you last night!

From Andrea on Sat, Aug 25, 2012 at 14:50:56 from 67.177.11.154

Great job today!! Congrats on the PR and thanks so much for letting us crash at your place last night!

From Jon on Sat, Aug 25, 2012 at 15:02:40 from 74.177.126.55

Nice job, Scott

From allie on Sat, Aug 25, 2012 at 15:23:06 from 174.23.155.117

great seeing you again, scott. you ran an awesome race today. congrats. enjoy your sweet new ride.

From Bonnie on Sat, Aug 25, 2012 at 17:41:29 from 150.135.114.97

Awesome run, Scott!! you are one of the most consistent runners, I can't get over how you are not aging at all ... what are you cooking up in your lab?

From Scott Ensign on Sat, Aug 25, 2012 at 17:44:40 from 67.40.116.44

thanks for the kind comments guys, I appreciate it!

Andrea and Jake, it was my pleasure hosting you, come back anytime.

Allie, thanks for stopping by to visit and nice job pacing today

Steve, Disneyworld does count as cross training right :-)

From Scott Ensign on Sat, Aug 25, 2012 at 19:03:44 from 67.40.116.44

Bonnie, right now I am cooking up general chemistry for 800 students. Yes, I am teaching 800 students this fall in two large sections. Remind me again what this research stuff is...

From Bonnie on Sat, Aug 25, 2012 at 19:08:49 from 150.135.114.97

YIKES ... general chem with 800 students, oh my. I have such respect for you!!!

From Steve on Sat, Aug 25, 2012 at 20:39:32 from 66.87.64.106

So great to see you at it again! You were looking good today Scott!

From Rob Mantz on Sat, Aug 25, 2012 at 21:49:26 from 65.130.131.43

Awesome job. Looks like your getting prepped for St. George in a good way. You doing the TOU Marathon?

From Dave S on Sun, Aug 26, 2012 at 17:00:31 from 63.248.248.225

Great job! Congrats on the pr!

From Chad Robinson on Sun, Aug 26, 2012 at 19:15:03 from 208.110.158.227

Fantastic job Old Man! I would say that you are aging like wine. I really enjoyed catching up with you. Good luck at St. George.

From Scott Ensign on Mon, Aug 27, 2012 at 10:10:47 from 129.123.3.84

thanks guys!

Rob, no TOU for me, one marathon every two years is all I can handle. SG may actually be my last. I don;t think my body was designed for marathons. the half is a much more forgiving distance.

From Adam RW on Mon, Aug 27, 2012 at 15:14:02 from 155.101.152.123

Scott, Thanks again and nice race. Considering the week you had I have to say that you had an amazing race. See you in three weeks!

From Hamdog Alum on Mon, Aug 27, 2012 at 16:17:32 from 71.90.5.18

Great race Scott, way to put together a couple of fantastic weeks of racing. Very smart training to run 2 half's so well. Congrats on the age group win and the faster time!

From Superfly on Tue, Aug 28, 2012 at 13:27:54 from 74.211.21.81

Way to go on the PR by 3 seconds. Good to meet ya up at the start.

From Scott Ensign on Thu, Aug 30, 2012 at 15:35:29 from 129.123.3.84

Adam, looking forward to running with you at the TOU. I like to see others in pain!

Erik, thanks, I feel i put the same effort into this as madison, which gives you a good indicator of how you would probably do one on of these downhill screamers we have out here (as opposed to a real half like we ran last weekend). 2 minutes and 44 seconds faster in my case. that would probably mean something to Sasha

Clyde- thanks, and I will see you in a few weeks at SG. I am looking forward to it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

USU river trail high noon 85 degrees did not go well

Hoka Bondi B Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.508.50

2 x 200, 2 x 400, 4 x 800, 2 x 400, 2 x 200 on track just something stupid I made up

Hyperspeed 3 Pair 3 Miles: 8.50
Comments
From Adam RW on Thu, Aug 30, 2012 at 15:40:36 from 128.110.227.170

I like ladders. They are tough workouts. My legs are not ready for something like that. I'm sure there will be a lot of pain for you to watch on the 15 th.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 PM

Mizuno Wave Ronin Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

was planning an 8 mile tempo but my garmin died at 2.6 miles on a course I hadn't plotted ahead to know how far to go for 8. So I winged it. here is how well I did with no watch in terms of hitting 8 for the tempo:

http://www.gmap-pedometer.com/?r=5639141

pace maybe 6:40? who knows.

Hyperspeed 3 Pair 3 Miles: 10.00
Comments
From allie on Thu, Aug 30, 2012 at 16:53:40 from 161.38.218.168

nice job, scott. just call it 5:40 pace. that's what i do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

Hoka Bondi B Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.800.000.000.0019.80

had a really tough long run today. I hate long runs really bad.

Hoka Bondi B Miles: 19.80
Race: Wellsville founders day 10K (6.21 Miles) 00:39:30, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.306.210.000.009.51

ran this as a tempo of sorts. it is a fairly tough loop course with hills. all the high school kids in the valley were allowed to run as a "training run" and there was a pack of really fast high school kids who did the 10K, the field was really loaded. the winner was ahigh school kid I whose name I can;t remember who ran 32:20 ish. pretty impressive on that course, and edging Jerrell by a few seconds.I ran the first 2.5 miles with Carol R before my legs gave out and I suffered the last 3.7 miles. She always chides me for going out too fast in races so today she ran the first mile in 5:45. that pretty much destroyed me right there.I even got beat by a high school girl from mountain crest. oh well. it was fun. i guess.

Mizuno Wave Ronin Miles: 9.41
Comments
From Jake K on Mon, Sep 03, 2012 at 13:05:27 from 67.177.11.154

Nice run - happy Labor Day!

From Scott Ensign on Mon, Sep 03, 2012 at 18:06:22 from 67.40.116.44

thanks Jake!

From Rob Murphy on Mon, Sep 03, 2012 at 18:33:21 from 24.10.249.165

Pretty nice time. Especially for sort of taking it easy.

Oh year... belated congrats on that colonoscopy.

From Burt on Mon, Sep 03, 2012 at 19:50:03 from 72.223.86.148

Way to go Rooster! I hope it hurt.

From Scott Ensign on Thu, Sep 06, 2012 at 12:01:26 from 129.123.3.84

Rob- thanks, I can send pics of my colon if you want some.

Burt it did hurt. it always hurts. i am a wuss

From Steve on Fri, Sep 07, 2012 at 09:39:02 from 66.87.64.24

The 5k and the 10k are tough courses there. But I love that city! Good race Scott.

From Hamdog Alum on Sun, Sep 09, 2012 at 19:02:59 from 71.90.5.18

Nice race coming off 2 1/2's! The Packers suffered a tough loss. The Badgers and now the Packers, kind of a depressing weekend for me.

From Scott Ensign on Mon, Sep 10, 2012 at 11:50:24 from 129.123.3.84

thanks Eric, I was pretty tired from those back to back halves indeed. I am bummed about the pack and badgers. More so the pack. I can live with badger losses but not packer losses. well, lets hope it is a wake up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

USU river trail

Hoka Bondi B Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nike Free Plus Yellow Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.006.000.009.70

4 x 1 mile about 6:12, 4 x 0.5 mile about same pace

Hyperspeed 3 Pair 3 Miles: 9.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

0

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.700.000.000.0020.70

zollinger river trail 7:51 average

Nike Free Plus Yellow Miles: 20.70
Comments
From Hamdog Alum on Thu, Sep 13, 2012 at 19:34:35 from 71.90.5.18

Nice long run. What's your next race?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

dragging

Hoka Bondi B Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

attempted 4x1 mile but gave up after 3. 6:12 average

Hyperspeed 3 Pair 3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

little better today

Wave Rider 11 Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

8 mile tempo 6:42 pace. first run in kinvaras. they seem ok. I need to pick a marathon shoe. It will probably be the kinvara or wave ronin. I will see how the kinvara break in goes. the wave ronin has a wider toe box so might be better. and it successfully ran mesquite. I retired my hoka bondi Bs, they were good for almost 800 miles but then blew out.  talking to myself here.....

Kinvara 2 Miles: 10.00
Comments
From Jake K on Fri, Sep 14, 2012 at 08:56:45 from 155.100.226.191

800 miles is pretty good. Have you tried wearing those Sauconys yet? Just curious about whether you liked them. The toe box in that model seemed a little narrow, part of the reason I didn't love them.

From Scott Ensign on Fri, Sep 14, 2012 at 18:37:53 from 67.40.116.44

Jake, I haven't used them yet but they are on the list. I bought the saucony two's on clearance several months ago. I always buy last year's model in the last remaining garrish color in a size 11 when I can get the best deal possible. well, I will try those shadows out next week and report!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.400.000.000.0020.40

ran out the tou course to check the action. tried to run a bit with Adam right after mile 17 but he was running a six minute pace and i couldn't keep up with him. Keith A caught up to me at mile 19 so I ran with him to about mile 26. Allie blew right by us at mile 23 ish looking strong. Got a couple free fat boys from Adam and Keith at the finish and then finished out my last long run for SG. 7:35 average overall 

Comments
From Jake K on Sun, Sep 16, 2012 at 09:31:09 from 24.10.160.108

Good seeing you yesterday Scott!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Wave Rider 11 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nike Free Plus Yellow Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Comments
From allie on Thu, Oct 04, 2012 at 04:33:21 from 97.117.88.228

marathon saturday? good luck, scott.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.506.500.000.0010.00

4 mile tempo 6:30, 5 x about 0.5 miles on road at maybe 6:20 pace but no garmin so who knows for sure

Kinvara 2 Miles: 10.00
Comments
From Burt on Thu, Sep 20, 2012 at 23:10:57 from 72.223.86.148

Only the shadow knows.

From Jake K on Fri, Sep 21, 2012 at 08:50:25 from 155.100.226.191

Good effort Scott! Sometimes its best not to know!

From Scott Ensign on Fri, Sep 21, 2012 at 15:29:25 from 129.123.3.84

yes, ignorance can be bliss. too bad I know how bad the air is out there and how much damage I am doing to my lungs running int his crap.

From Jake K on Fri, Sep 21, 2012 at 15:36:28 from 155.100.226.191

Depends on how bad the air is... maybe you guys have it worst than we do... but often times, the pros of running in moderatly bad air outweigh the cons...

http://goo.gl/JgkW1

From Scott Ensign on Tue, Sep 25, 2012 at 23:08:27 from 67.42.254.217

interesting article- air got real bad here friday and saturday. I could feel it in my lungs, yucuk. not looking forward to the winter inversions

From Tmck on Tue, Sep 25, 2012 at 23:12:22 from 69.20.153.156

Try taking your runs to USU's treadmills or their indoor track. It can be boring at first, but it beats breathing in all the pollution. And after a while it becomes not so boring (probably just how running was after you started).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

water running 20 minutes, kick 20 minutes

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

tough run

Nike Free Plus Yellow Miles: 14.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

usu river trail

Wave Rider 11 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.104.000.000.007.10

4 miles tempo 6'30"

Nike Free Plus Yellow Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Wave Rider 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

usu BST loop

Wave Rider 11 Miles: 6.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

usu river trail

Wave Rider 11 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

hiked rattlenake canyon to deep canyon across wellsvilles, about 11 miles with lots of vertical. no running but must count for something

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.003.000.007.30

usu track 400, 800, 1200, 1200, 800, 400 not super fast

Kinvara 2 Miles: 7.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

rh pw loop

Wave Rider 11 Miles: 5.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

usu east bench

Wave Rider 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

finally caught up my blog. going to attempt to run SG on Saturday though I don't really want to. plreliminary info on my upcoming race report here

Comments
From Kelli on Tue, Oct 09, 2012 at 16:14:58 from 67.172.235.55

OK< get a little more caught up! I would like to hear about this race and your thoughts!

From Scott Ensign on Wed, Oct 10, 2012 at 12:29:16 from 129.123.3.84

Kelli, thanks, and yes I should do that. I haven't even read the SG reports from others yet, I am pathetic. I am just bogged down at work teaching 700 students. whine whine!!!

Race: St George marathon (26.22 Miles) 02:53:00, Place overall: 75, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

it's taken me a while to get up a race report, been very busy at work, and also wanted to wait until my blood sugar was up and my mental capacity was back to a reasonably normal level so I wouldn't say something, or make any jokes, that nonblogging drama queens who troll these blogs behind a veil of anonymity would find insensitive and use to cause me grief. So anyway my wife had to do parent teacher conferences in the evening on Friday so I went solo to this one, but fortunately my good friend Craig Donaldson who was my teacher in the MTC exactly 32 years ago was running, his flight arrived at the St George International Airport at 5:48 PM. I managed to get from Logan to the SG airport with 5 minutes to spare before his flight arrived. I had to double check google map to be sure this was really an airport that handled commercia flights and I hadn't inadvertently strayed to a random crop dusting landing field but sure enough in came the delta connection flight with Craig on it. Another friend from my mission has a second house in St George he gave us for the weekend. It only had 6 bedrooms, 6 baths, 2 family rooms, and 7 TVs but we managed OK with the cramped quarters. We ate the pasta dinner at the expo, then went back to the palatial estate and watched the first half of the BYU-USU game but gave up from boredom after the first half ended at 6-3 and went to bed. Turns out the game ended at 6-3 so we didn't miss anything. Geez what a boring game. oh yeah the marathon....

Craig rolled us out of bed and we drove to the start, caught a bus, and I ditched him to go into the ELITE runner's area. I felt bad leaving poor Crag in steerage, but on the other hand I am an ELITE runner entitled to use the ELITE area, and really I shouldn't be hanging out with the lower class runners anyway. I guess Craig should be grateful I even allowed him to sit by me on the bus, but hey, we ELITE runners like to throw a few crumbs to the little guys now and then. I even offered to sign his bib for him.

In the ELITE runners area I ran into ELITE runners Kelli and Scott and had a nice chat with them. I didn't see any of the other bloggers at the start though. Bummer.

I was surprised how dark it was at the start. I made my classic error of going out too fast, in part because it was too dark to see my watch, and I am really a pretty stupid marathon runner, more heart than brains. Miles 1-7 were 6:19, 6:29, 6:13, 6:09 (dumb dumb dumb), 6:18, 6:04 (really dumb) 6:09 (geez I am dumb).

Well, then came this Vejo hill I had heard about and it was a very unpleasant surprise. I actually never really looked hard at the course map ahead of time or planned a race stategy because, well, I am dumb when it comes to marathons. So I loaf up vejo 7:16, 6:53, 6:50, 7:13, ouch.

Weird thing happened to me at mile 8 though to slow me down, my left foot fell asleep. I was wearing compression sleeves and maybe overtightened the laces on my shoes. I was wearing these saucony kinvaras I had bought but only put 20 miles or so on (dumb) and had never run a long run in them (dumb) and actually I can now say I really don't like saucony. Sorry Jake. I should have stuck with my mizuno ronins, but I am kind of dumb. My foot got so numb at mile 10 I thought I might have to take the shoes off and run barefoot, or at least stop and loosen the laces, but since they were triple tied that might have taken a while. So I wiggled the toes and finally got circulation back but I bet I lost a minute with this unexpected problem.

Well, things rebounded here for a bit with 6:29, 6:28, 6:10, 6:03, 6:28, 6:36 then I got tired, my quads were trashed, my feet hurt, I hate kinvaras, I am a wimp, and so the next miles were 7:10. 6:39, 6:29, 6:58, 6:45, 6:45, 6:56, 7:04, 6:39 for 0.22 miles. My garmin clocked me in right at 26.22.

At the finish I saw some bloggers, James and his family, Walter looking like he was going to throw up (nothing unusual there), Kelli and Scott again. Waited for my nonelite friend Craig to finish. He never really trained for this one but still ran a respectable 3:52. unfortunately he needed a 3:30 for a BQ and missed it so I guess we won;t be going to boston. I saw boston is still open, but I think my marathon days are over, because (1) I hate the training, (2) I don;t like training, (3) I am a wimp, and (4) I don't think I am a very smart marathon runner. Maybe I will stick to halfs and under but who knows.

My impressions of St George: great race, great course, great volunteers and organizers, very professional. I am really glad I ran this even though I didn't break 2:50 which was my goal. But in retrospect I am really not a 2:50 marathoner.

I carried poor Craig back to my truck, I got some consoilation in that he was hurting worse than me. I actually didn;t feel so bad for having run a marathon. Maybe I should have pushed it harder? yeah right.....

Kinvara 2 Miles: 26.22
Comments
From allie on Thu, Oct 11, 2012 at 19:48:38 from 97.117.85.43

i've been waiting for this report...

nice recap of the race. i think you ran it well, and you held together just fine at the end (slow downs are bound to happen, and your pace really didn't slow that much at all).

i don't really know because i've never run the course, but i feel like it would take more than one running of it to get the feel for it and not go out too fast. that's a sweet time, especially because you avoided any hanging seconds. those are just so...messy.

congrats, ELITE scott. and thank you for not cracking any jokes. we need to be serious around here.

From allie on Thu, Oct 11, 2012 at 19:50:49 from 97.117.85.43

also, about the numb foot -- my feet and ankles went numb at CIM. i was wearing compression sleeves -- i'm not sure it had anything to do with it, but that's the only thing i can think of. i know you always wear them though so maybe that wasn't the issue. just blame saucony.

nike free! nike free!

From Steve Piccolo on Thu, Oct 11, 2012 at 21:50:25 from 71.219.92.145

Funny race report. Fast time. I sure wish I could run a "dumb" race and pull off a 2:53 on very little training at that.

From Scott Ensign on Fri, Oct 12, 2012 at 07:58:01 from 67.40.114.105

Allie, thanks, and for reminding me of your similar foot problem at CIM. I bet the compression sleeve had something to do with it. it was a medium and pretty tight. I was actually thinking of rolling them down before I got circulation back. With all that downhill I am now wondering if I should have run i the hoka bondis? I saw some people wearing those!

Steve, thanks, I trained fairly hard I think but part of my limitation is I am just not much more than a 40-60 mile a week runner and never went outside that zone in this run up. It is just too much time and the risk of injury too great for me. I am heading to provo tomorrow- tempted to do the homecoming race- but one week after a marathon wehen I can still hardly walk? hmm.... are you running it?

From Dave S on Fri, Oct 12, 2012 at 09:20:08 from 63.248.248.225

Nice report. It was worth the wait. Seems like a pretty good race and great time! As far as slow downs go, that doesn't seem that bad. I looked around for you a bit at the start but I spent most of the hour before it started in steerage curled up by some trees out of the wind trying to get a little nap before entering the "ELITE" area.

From Jake K on Fri, Oct 12, 2012 at 10:25:20 from 155.100.226.191

Great report Scott, well worth the wait. Glad to hear it went well and you survived the night before the race in the hostel.

I don't take any offense on your Kinvara comments - I would have told you 1) Don't wear Kinvaras for the marathon and 2) Don't wear NEW shoes in a marathon! :-) But then again, at TOU, I ran in shoes that only had ~10 miles on them. So who knows?

Congrats on running 26.2 miles as well. No one ever does that in this day and age of marathoning. Its like, 26.5 or it didn't count! So you may not think you are a smart runner, but the scientist in you at least knows how to run tangents!

From Scott Ensign on Fri, Oct 12, 2012 at 12:20:13 from 129.123.3.84

Dave, sorry I missed you, I heard your name called as you finished but then couldn't find you somehow

Jake- I blame any shoes for my soreness after 26 miles! Saucony was just an easy target this time though I really doubt they had any effect :-) And they held up fine. My bigger problem was the compression sleeves being too tight I think.

But I should have listened to your advice before I ran. next time! if there is a next time....

From Steve Piccolo on Fri, Oct 12, 2012 at 12:27:08 from 155.101.146.105

Hi Scott, I am going to be attending my niece's baptism tomorrow. I wish I could be there for the race. We need to run one together again.

From Paul on Sat, Oct 13, 2012 at 21:30:50 from 67.41.204.67

Nice race Scott. In your humbleness, did you forget to mention that this is a PR for you?

From Scott Ensign on Sun, Oct 14, 2012 at 12:42:49 from 67.40.114.105

thanks Paul. oh yeah a PR, it was a PR I guess. I am impressed you noticed!

From Adam RW on Mon, Oct 15, 2012 at 08:23:40 from 128.110.224.47

PR running is always a good thing. Glad your foot woke up after mile 8 and let you have this great race. Never say never again but there are so many other good races so I am sure you will keep busy even if not at another marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

slow

Wave Rider 11 Miles: 3.00
Race: BYU homecoming 5K (3.11 Miles) 00:18:59, Place overall: 20, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.901.100.002.006.00

took the family down to Provo for homecoming and the game, my two oldest are students at BYU. Having just run a marathon a week before I didn't really care much how this race went so devised this strategy: survive getting up the hill to 900 east, run as fast as I could down 900 east, and then crash and burn and try to finish. Mile 1 (upjill, then start of downhill) 6:07. Mile 2: screaming down 900 east, 5:42. Mile 3, I don't want to run anymore, 6:35. Last 0.1, 6:02 trying to beat 19 minutes. mission accomplished.

After the race I talked to Doug Padilla for awhile. He is the RD and really nice, great guy. Miles batty ran the race too. cool.

Tailgated and went to the game. good game until 5 minutes left when BYU self destructed. oh well. my interest in football is waning. I don't even know if the pack is playing today or if the game is on TV. pathetic.

Mizuno Wave Ronin Miles: 6.00
Comments
From catherine on Sun, Oct 14, 2012 at 13:59:23 from 174.253.160.43

Good job on making your goal! We saw you get your award and were going to come introduce ourselves, but then you ran away.

From Scott Ensign on Sun, Oct 14, 2012 at 14:06:38 from 67.40.114.105

Catherine, thanks, sorry I missed you, I took off right away because I had to catch up to my family for our big tail gate party. Also my cochlear implant was shorting out so i couldn't hear well. and had to go clean the sweat and salt out of it to get it working again! Hope to see you guys at another race soon!

From Dave S on Sun, Oct 14, 2012 at 17:32:08 from 63.248.248.225

Nice job! Don't know how you have that much speed in your legs one week after a pounding SGM. I feel pretty good when I can break 19 min fresh.

From Jake K on Sun, Oct 14, 2012 at 19:46:45 from 67.177.11.154

Sub 19 is very good a week after Stg!!!

From catherine on Sun, Oct 14, 2012 at 19:57:52 from 69.169.149.5

No worries - now that we know who you are, we won't have to wait to see you go to the podium before we can come say hi.

From Adam RW on Mon, Oct 15, 2012 at 08:18:47 from 128.110.224.47

Amazing to get that in on post-marathon legs.

From Burt on Sun, Oct 21, 2012 at 20:24:40 from 72.223.86.148

First of all, who is Jill? Second, nice job on a fast 5k. Third, and last, I'm glad the short in the cochlear implant didn't fry your brain.

From Hamdog Alum on Tue, Oct 23, 2012 at 17:29:12 from 71.87.124.223

How's the body doing after that intense couple months of racing? Staying busy? Hopefully, that nagging PF isn't bothering you anymore.

From Scott Ensign on Wed, Oct 24, 2012 at 18:34:46 from 67.40.104.47

thanks for the comments guys, geez I am backlogged here...Erik, the night splint took care of the PF pretty well, I tried a strassborg sock and that was too uncomfortable so went to a rigid night splint. works like a charm. still have a trace of PF and it flares when i don't wear the splint.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Wave Rider 11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nike Free Plus Yellow Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Nike Free Plus Yellow Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Wave Rider 11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.002.005.00

8x400 track to shake the legs out about 1:28 average each.

today I am starting my assault on Jake's lead on the mileage board.  I just need to run 60 miles a day everyday between now and the end of the year and I own the leader board. Or I can just cheat on the mileage. that might be easier.

Comments
From allie on Wed, Oct 24, 2012 at 18:55:37 from 97.117.83.179

life is always more enjoyable when you cheat.

nice job with the 400s.

From Scott Ensign on Wed, Oct 24, 2012 at 19:55:56 from 67.40.104.47

"everybody cheats. I just didn't know"

a quote from one of my favorite all time movies.

From Jake K on Wed, Oct 24, 2012 at 20:49:11 from 67.177.11.154

you better run like 63 per day... at some points you know i'll get my mileage back up!

From Scott Ensign on Thu, Oct 25, 2012 at 08:50:33 from 67.40.104.47

you're puttin the pressure on.... time to take some more epo..... or mountain dew.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Wave Rider 11 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Wave Rider 11 Miles: 8.00
Race: Run for the Wounded Warrior 5K (3 Miles) 00:19:45, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

This year they ran this race on the USU cross country course. Sounded fun and they have good age group prizes, and it is for a good cause. My age group is "over 35" but I didn't see anyone else there who looked over 35. It was kind of a low turnout, too bad as it was a beautiful day and fun to run cross country. Blogger Joe (predog) and Conner were running, and Rob was there to cheer us on. The gun went off and Conner was gone. I think he might be part gazelle or cheetah. Joe was gone too, and one other guy. Then there was me and two guys. This was a crazy triple loop hairpinned course over gravel, grass, dirt, mud, and tire tracks. I couldn't reproduce the run if I had to, but with enough people at corners, cones and flags we managed to stay on course. I slipped into (I think) 4th way behind the lead runners. Just before the finish one of the two guys in our little pack blazed by me. My garmin measured it at 2.98 and Joe's said 2.99 so I think it might have been short, but garmins can also go crazy with hairpin turns, and both Joe and I have the old 205 series, so who knows. I have new respect for cross country after running this thing. Great fun though. Afterwards Conner, Joe and I ran a short cool down then collected my first place award of a pizza pie cafe gift card. I wonder how much money is on it? 

Comments
From allie on Sat, Oct 27, 2012 at 16:02:51 from 97.117.83.179

sounds like a lot of fun. nice job.

pizza is the best prize.

From Jake K on Sat, Oct 27, 2012 at 20:24:05 from 67.41.164.189

XC is hard... But winning pizza is the next best thing to cash!

From Steve on Sun, Oct 28, 2012 at 16:24:54 from 66.87.67.54

Sweet win! See you at the First Dam run!

From Scott Ensign on Mon, Oct 29, 2012 at 20:55:29 from 67.40.104.47

thanks guys! we went to pizza pie tonight and they had their big promo where you can spin a wheel and drop ping poong baslls so we won even more free stuff. we can be living on pizza for weeks for free now.

From Conner Mantz on Tue, Oct 30, 2012 at 15:16:24 from 65.130.242.209

Wow, you took the double win with that. I also got a card, but haven't gone yet. How much was on yours?

From Scott Ensign on Tue, Oct 30, 2012 at 22:13:04 from 67.40.114.70

Conner, there is twenty five dollars on the card- I made money on this race! i am thinking of turning pro!

From Hamdog Alum on Wed, Nov 14, 2012 at 11:32:32 from 66.188.108.30

Congrats! I love XC, best sport in the world.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking a little break from running. been kind of buys too. making an entry to stay on Burt's favorite list and so I don't get reported to the missing persons bureau. happy holidays blogger friends!

Comments
From Burt on Sat, Nov 24, 2012 at 16:02:10 from 70.34.6.51

Just about to do another purge. You barely made it :)

From Conner Mantz on Mon, Dec 03, 2012 at 18:37:10 from 65.130.243.184

Nice! I recognize the Universal Gas Law there. (Conner's Mom)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

finally got a run in to start my comeback. I think I can still take Jake down on the mileage board for the year with some effort. Prov canyon trail.  

NB 790 Pair 3 Miles: 5.00
Comments
From Bonnie on Sun, Dec 30, 2012 at 15:54:37 from 206.53.226.236

Go Scott go!!

From Burt on Tue, Jan 01, 2013 at 12:24:51 from 72.223.86.148

Were you able to take down Jake? I imagine you would have had to start running right after posting this entry to do so. You must be recovering right now.

From Steve Piccolo on Tue, Jan 29, 2013 at 07:08:53 from 155.101.151.229

How's it going, Red Rooster?

From Rob Mantz on Thu, Mar 28, 2013 at 15:03:26 from 129.123.197.35

Hey, I saw you out running today by Aggie Village. Looked good after coming up the steep hill. You need to get blogging again :-). Later...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1454.48148.73104.5325.851733.59
Nike Free Run Pair 2 Miles: 255.31Hoka Bondi B Miles: 536.57Hyperspeed 3 Pair 2 Miles: 141.75NB 790 Pair 3 Miles: 15.80Brooks T5 Miles: 56.90Hyperspeed 3 Pair 3 Miles: 74.03Asics Piranha Miles: 8.00Mizuno Wave Ronin Miles: 79.21Mizuno Precision 9 Miles: 17.00Wave Rider 11 Miles: 89.00Nike Free Plus Yellow Miles: 70.60Kinvara 2 Miles: 53.52
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