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20102011
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Location:

Kaysville,UT,USA

Member Since:

Oct 11, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

I started running in December 2006. I just completed my 11th marathon. 

PR 3:17 at the 2011 St. George Marathon

PR 1:28 at the 2011 Striders WRC 1/2 Marathon

3:35 at the 2010 Boston Marathon

4 ultra marathons including the 2009 Wasatch 100 in 30:33.

Completed the 2011 LOTOJA on a tandem with my wife in 11:00:32.

Short-Term Running Goals:

Improve my PR to 3:09 in any marathon. Run a 3:19 at Boston in 2013.

Long-Term Running Goals:

Have the body of a drill sergeant at 60 years old!

Personal:

Married with four sons. My oldest is currently serving an LDS mission in Knoxville, TN. My wife and I also love to cycle together and we completed eight 100+ mile rides last year. 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Addidas Supernova Pair 3 Lifetime Miles: 474.15
2011 Spin Miles Lifetime Miles: 520.00
2011 Bike Miles (on Road) Lifetime Miles: 2180.75
2011 Trail Miles Lifetime Miles: 178.25
Saucony Jazz 14 Lifetime Miles: 494.35
Tandem 2011 Lifetime Miles: 1258.50
Saucony Jazz 14 #2 Lifetime Miles: 220.90
2011 Swimming Lifetime Miles: 20.00
Brooks Launch Lifetime Miles: 121.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1515.46404.0991.870.002011.42
Saucony Jazz 13 Miles: 445.20Addidas Supernova Pair 3 Miles: 430.652011 Spin Miles Miles: 520.002011 Bike Miles (on Road) Miles: 2180.752011 Trail Miles Miles: 178.25Saucony Jazz 14 Miles: 494.35Tandem 2011 Miles: 1258.50Saucony Jazz 14 #2 Miles: 205.902011 Swimming Miles: 19.00Brooks Launch Miles: 121.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

It would have been an easy outside run if it hadn't been between 5 and 15 degrees outside this morning. However, besides the cold it was a good run with Summit Busters running club, mainly Troy Anderson. Averaged 8:47. Nice way to start the year.

Saucony Jazz 13 Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 6 miles in the morning on the TM at 8:13 avg pace. Ran 4 at lunch on the TM at 8:30 avg. Went to an abs class for 1/2 hour at night and then a spin class. Long day!

Saucony Jazz 13 Miles: 6.00Addidas Supernova Pair 3 Miles: 4.002011 Spin Miles Miles: 17.002011 Bike Miles (on Road) Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Ran 6 miles this morning on TM. Avg pace 8:13. Feeling sluggish with a lingering cold and probably not enough sleep.

Ran 4 more miles a 10 min pace during lunch.

Going to bed early tonight!

Saucony Jazz 13 Miles: 6.00Addidas Supernova Pair 3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Easy 5 miles at 10min pace while I read the Great Zamperini article in RW. Then ran 6 more miles averaging 8:13 with the last two miles faster. It was a good morning run. I did get to bed earlier and that was wonderful. Some sort of head cold is lingering though and making me work a little harder for the miles.

Addidas Supernova Pair 3 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.001.000.0012.00

Had a good run today with a mix of hills and tempo work. First four miles at 8:34 included 3 quarter mile hills at 4 grade (climbing 50 feet each time) and 1 half mile climb of 100 feet. Then I ran miles 5-7 at 7:30, 7:30 and 6:57. Felt good at the end. Hopefully I'm on the tail end of my cold. Man it's freezing and yucky outside. Looking forward to March and April.

Ran 5 more easy miles at lunchtime at 8:57.

Saucony Jazz 13 Miles: 5.00Addidas Supernova Pair 3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Run spin run. Ran 1.5 easy. Spin for 50 minutes. Ran 1.5 easy and 1 at 7:30.

Addidas Supernova Pair 3 Miles: 4.002011 Spin Miles Miles: 17.002011 Bike Miles (on Road) Miles: -1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

Ran 10 miles on the snow covered East Wilderness trail with running friends Troy and Terry. Good workout with climbs, descents, and core work trying to remain stable on the icy surface or collapsing snow. Ran 3 more miles on the pavement with 2 at 8:30 and one at 7:30 to finish off the week with 60 total running miles plus two spin classes. Nice start to the new year.

Saucony Jazz 13 Miles: 3.002011 Trail Miles Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Only had time for 5 miles because I slept in to 5:40. Feeling a bit tired after last week, but with some good sleep tonight should rebound.

Went to a core exercise class and then a spin class in the evening.

Addidas Supernova Pair 3 Miles: 5.002011 Spin Miles Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.500.006.50

Did my first "planned" speedwork of the year. Ran 3 X 1.5 at 7:03 pace with 1/4 mile recovery in between. This was a tough workout for me. It's funny how I never feel like I deserve/can afford/must have a pure "easy day". It feels like tomorrow I should go all out again. But I'm told (and should probably believe) that an easy day is warranted and recommended after a hard day. Anyway, my pace for tomorrow (as prescribed by McMillan's calculator) should be between 8:02 and 8:32. I'll do that.

Saucony Jazz 13 Miles: 6.50
Comments
From jtshad on Tue, Jan 11, 2011 at 15:54:16 from 204.134.132.225

Sounds like you had a good workout! Go easy tomorrow, but as you get more used to the harder workouts, you can do some on consecutive days but you still need recovery times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

Ran 15 miles this morning on the TM. 13 at about 8:25 and 2 at my slow marathon pace of 8. I averaged about 1 on the incline which resulted in 800 feet of climbing.

Addidas Supernova Pair 3 Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Took it easy today. The Marathon mile was at my slow marathon pace of 8:00.

Addidas Supernova Pair 3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Very easy pace in my jeans at the gym. My son had a swim meet and anyone who knows anything about swim meets...there is a lot of down time. The place was like a sauna. My clothes were wet, but I got some junk miles at a low heart rate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.002.000.0020.00

Arrived for part two of my son's swim meet at 7:45am. Found out that he was wrong, it started at 9:30am. I had brought some more appropriate TM clothing and some winter clothes in case an opportunity presented itself to run outside. Well here was my opportunity. I went outside and ran 17 miles with a break to watch a swimming event. I ran at an average pace of 8:17 with miles 8-11 at 7:55, 7:54, 7:21 and 7:16. It was a great run. I then went to my regular gym (after the meet) and ran another three easy miles on the TM to make it 20 for the day and 60 for the week. Two weeks of running 60 miles in training only is definately a record for me!

Saucony Jazz 13 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.001.000.0010.00

I had a great run today. Left my office on 12th street in Ogden and ran to Grant St. and joined up with the Ogden Parkway Trail and ran to the mouth of the canyon and back (a section many of you have run!). In the beginning I felt like a sprinter. Light and fast. That lasted about 1/2 mile. Then I settled into a good pace, not really concerned about speed, but letting my pace just happen, regulating my breathing to 3 in and 2 out. I got to the mouth of the canyon and turned around. I averaged 8 min miles going out for the 5 miles. Coming back is a slight downhill grade. I felt great and ran each of these four miles at about 7:30. I was averaging 7:49 at mile 9 and decided to call it speedwork and ran the last mile at 6:57. It was a great run. I'll do that one again. The parkway is looking good. They are making some nice changes and soon it will really be a nice place to do a long run.

Addidas Supernova Pair 3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Very hard to get going today after yesterday's great, but hard run. Ran one mile on the treadmill and couldn't find a remote for the tv which was stuck on Redneck Weddings. I couldn't take it for more than 30 seconds and put on my watch, gloves and a second shirt and went outside for another nine miles. Still it was hard, but I got it done.

Addidas Supernova Pair 3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Ran 3, spin 17, run 2. Felt good.

Saucony Jazz 13 Miles: 5.002011 Spin Miles Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.101.000.0013.10

Nice progressive run on TM. Ran first 7.1 miles ratcheting it up from 9min/mi up to 8min mi making adjustments every mile. The last 6 miles I ticked it up every 1/4 mile by .1 on the mph until I was at 8.3mph or 6:57, then I began dialing it back so I could finish before I died.

Saucony Jazz 13 Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.500.000.004.50

Run spin run. Ran 1 easy and 1.5 at 7:30 MP. Then spin class. Then ran 1 easy and 1 at 7:30 MP.

Saucony Jazz 13 Miles: 4.502011 Spin Miles Miles: 16.00
Comments
From jtshad on Fri, Jan 21, 2011 at 15:09:04 from 204.134.132.225

A nice week of running and spinning! Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

Had a good long run today. Ran uphill in the first few miles up Crestwood Ave to Hwy 89, then down, then a slight uphill grade and flat to complete a large loop around Kaysville, Fruit Heights, Farmington and then back to Kaysville. Before I started in ernest, I ran my dog for two miles. She actually did pretty well. I'll try that again. Averaged 8:35, ran a couple in the middle at 8:03 and 8:08 and finished with a 7:57 and a 7:26. My goal was to feel fresh at the end. I felt pretty good at the end, but I wouldn't exactly call it fresh.

Saucony Jazz 13 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.504.000.500.0013.00

7.5 miles at average 8min/mi pace on TM this morning. Ran one mile at 8:00, one at 7:30, one at 7:03 and 1/2 at 6:03.

Ran 5.5 easy on the TM at lunchtime.

Saucony Jazz 13 Miles: 7.50Addidas Supernova Pair 3 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.004.000.0012.00

2nd officially prescribed day of speedwork! 1 mile warmup at 8:40, then 2X2 at tempo interval pace (6:53 and 6:40 each time) with .5 recovery inbetween. .5 recovery after and then 7:30 mile to finish it off. This was fast for me but I always had three steps to breath when inhaling and one out.

Five more easy miles on the TM at lunch.

Addidas Supernova Pair 3 Miles: 7.00
Comments
From jtshad on Tue, Jan 25, 2011 at 18:42:08 from 204.134.132.225

Nicely done on the intervals! Sounds like you got the breathing down good too. Keep up the hard work. Hope all is well with the family, say hi for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Run spin run and then run again at lunch. Nothing exciting. Just tired.

Saucony Jazz 13 Miles: 4.50Addidas Supernova Pair 3 Miles: 3.502011 Spin Miles Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles on the TM. Low energy today! But felt better after 3 or so miles.

Saucony Jazz 13 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Run spin run. Ate more last night and got some good sleep.

Saucony Jazz 13 Miles: 5.002011 Spin Miles Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.003.200.000.0026.20

I was going to back off this week and decrease my mileage to 50 since I've done 60 miles per week the last three weeks and that's about 10 more miles per week than I've ever done. But on Saturday morning I already had 45 miles so I decided to do 15 more to make it 60 again. I ran 7 miles with my running friend Troy and another runner by the name of Dusty who lost 117 pounds 9 years ago by running and dieting and has kept it off since and plans to run 5 of Utah's marathons this year. What an inspiration. After I left them, I embarked on my last 8 miles, but I felt so good that thoughts started creeping into my mind to run 26.2 (my wife was busy this morning, so there was no pressure to hurry home), just for the heck of it. I began mentally outlining the course in my head, sweeping south into Farmington, running north all the way through Kaysville and into Layton and then circling back into Kaysville. I continued to feel good and switched from breathing 2 or 3 in and 3 steps out. I was comfortable the entire way. There were a few mild grade hills, but I pounded through them. At 1/2 way I was at an average 8:30 pace. At mile 22 I was at an 8:27 pace. I ran miles 23 and 24 at 7:57 and 7:29, then caught my breath during mile 25 and ran mile 26 at 7:24 ending with an average pace of 8:19. This was a fantastic experience for me. I felt comfortable the entire way, rolling hills and all and finished with a time that was better than three of my eight competitive marathons! I'm really surprised that I was able to accomplish this on a training run where my first seven miles were run with friends at a "conversational" pace. I feel very blessed to feel as healthy as I do.

Addidas Supernova Pair 3 Miles: 26.20
Comments
From jtshad on Sun, Jan 30, 2011 at 17:19:52 from 69.20.183.178

Wow, nice run...a practice marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.001.000.0010.00

Solid 10 mile TM run. First four easy. Then 7:53, 7:41, 7:30 and 6:58 to finish. Trying to teach myself mentally that sevens are no longer fast, but easy. Six's are fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Pretty much the same run as yesterday with two additional easy miles at the end.

Addidas Supernova Pair 3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.005.500.0012.00

2 easy miles. Then I was supposed to do 4 miles at 6:40. I did two, then dialed the TM up to 6:00 (10mph). After 0.4 I was dead. Walked, jogged for 1 minute and then put it back at 6:40 and then steadily increased it so my average for the 4 miles was still 6:40. I wanted to do a 5k using those first three miles in under 20 minutes, but it ended up at about 20:15. Then I recovered for about a mile and did three 1/2 mile repeats with 1/2 mile recovery in between at 6:00, 6:18 and 6:40 for 10 miles total. Hard workout, but glad I did it as usual.

Added two easy miles in the afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.500.000.004.50

Run Spin Run.

Saucony Jazz 13 Miles: 4.502011 Spin Miles Miles: 16.00
Race: Striders Winter Racing Circuit 5k (3.1 Miles) 00:21:59, Place overall: 20, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.100.0013.10

I had a great experience today running a 5k. I wasn't sure how well I would do since I didn't really think it was worth it to taper my training for a 5k. I did speedwork on Thursday and ran and spun and ran for 1 1/2 hours on Friday. Anyway, I ran this race (which is a very hilly course, not a fast 5k) back in 2009 and got 57th place of about 450 runners and ran it in 22:25. Today I ran the race in 20:59.8 and got 17th place overall and 2nd in my age group. In terms of statistics this was probably my best race ever. I really think my additional miles are paying off, especially mentally. I was able to push myself just hard enough and still have a kick at the end.

Ran 10 miles after the race through hilly terrain with Troy and Terry. It was tough after the effort of the 5k, but good to still fit in a long run today.

Saucony Jazz 13 Miles: 13.10
Comments
From jtshad on Sun, Feb 06, 2011 at 10:04:18 from 69.20.183.178

Great race, your training is really paying off. You are doing awesome, glad you are feeling so well too. Looking forward to seeing how this year pays off for you in your other races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.250.000.0010.25

Good run. 4 easy miles. Others were at 8, 7:47, 7:41, 7:30, 7:30 and 7:14. My left foot big toenail is toast. It's been dying a slow death and causes minor discomfort at times. Also, my right leg has some soreness between the calf and the ankle kind of on the outer portion of the back of this section. I've been running on it like this for about two weeks and it neither gets worse nor improves. I need to ice it, but who has time!

Went to spin class in the evening.

Saucony Jazz 13 Miles: 10.252011 Spin Miles Miles: 17.00
Comments
From jtshad on Tue, Feb 08, 2011 at 13:57:11 from 204.134.132.225

Nice run, take care of that leg. Doesn't sound serious but keep a close eye.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

Ran 3 easy miles. Then 5 at 8min/mi. Finished with three at 7:30. Felt good except for the toe and the right leg thing.

Saucony Jazz 13 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.003.000.0012.00

Good run. As always, tired at 5am, but once I got warmed up I started to challenge myself. Warmed up for two miles at 8:34. Then alternated between a "challenge" mile and an 8:34 mile. Ended up doing the following:

6:40, 7:30 at 4 on the incline, 6:00 (never done that for a mile before), 6:40, 7:30 at 4 on the incline.

It was a good workout. The right leg felt fine after ibuprophen and ice last night. Left leg had a little soreness in exactly the same spot. Weird.

Addidas Supernova Pair 3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Easy run on TM for first 7 miles (8:34 pace) with last 3 at 7:30. Felt good except for left leg still a bit sore. Wants to give out ocasionally. Iced after and took some ibu. Should be okay.

Addidas Supernova Pair 3 Miles: 10.00
Comments
From jtshad on Thu, Feb 10, 2011 at 17:16:54 from 204.134.132.225

Be careful with the leg!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Ran 2.5, Spun 16, Ran 2.5.

Addidas Supernova Pair 3 Miles: 5.002011 Spin Miles Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.121.000.000.0016.12

This was an utter slogfest! I ran out of gas in yesterday's spin class. Then I was up late last night. This morning I got up and felt like a slug. No energy. My only goal was to run 12 miles and get to a solid 60 for the week. I ate half an almond butter sandwich and talked my 14 year old (Nathan) into running a 5k with me. While I was getting ready I challenged my 10 year old son (Peter) to run 1 mile with me. He bought in. I ran 1.1 miles with Peter at 11:30 and talked him through completing it without walking. I gave him my gps watch and let him track his progress real time. He did it! I was proud of him. I dropped him off and picked up Nathan. The last (and first) time I ran with Nathan it was in a charity 5k. I made him run a little too fast and he puked at mile 2.8. My goal today was to make sure he had a good experience running the 5k. We ended up running 4.02 miles at an average pace of 9:30. He did great. He even agreed to come with me again. He has an awesome attitude. Then I picked up the dog and we ran two miles together at about an 8:45 pace. She is a beagle and even though she's driven by her nose, she runs pretty well and has a natural trot that fits my steady long run pace. Then I took off for 9 of the hardest miles. Legs must be depleted of all glycogen. Anyway, I finished the last mile at 7:54 and ran an overall 8:32 for these last 9. Now it's time to relax.

Saucony Jazz 13 Miles: 16.10
Comments
From jtshad on Sun, Feb 13, 2011 at 10:36:38 from 69.20.183.178

Great run, nice to have such good company! Thanks for the call yesterday, I will try to call you today or early in the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

After my Saturday run, I spent some time playing frisbee with the kids. I ended up straining some part of my upper calf muscle on my right leg. I immediately iced it, but something's damaged. I iced and took ibuprophen since then and tried three short jogs of 2 miles each today. I can run, but I think I may be doing more damage than good. I think I'm going to take two days off with just some good walking and icing and see if I can get it to recover quickly.

Saucony Jazz 13 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Walking out the calf muscle.

Addidas Supernova Pair 3 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Walking out the calf muscle. Things are feeling much better today, but with a race on Saturday, I want to give it the best chance for success.

Saucony Jazz 13 Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.450.000.000.0012.45

Happy to report that I ran 6.2m this morning at average 10min miles and the calf held up surprisingly well.

Ran 6.25 at lunch at an average pace of 7:59 and the calf surprised me again with how well it did. I'm very encouraged!

Saucony Jazz 13 Miles: 6.20Addidas Supernova Pair 3 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.407.700.000.0013.10

Great progressive run this morning. Ran first five descending from a 10min pace to 8min. Then ran 7:47, 7:41, 7:35, 7:30, 7:24, 7:19, 7:13 and that final .7 at 6:40. That was the 99 minutes the treadmill gave me so I restarted it and jogged .4 to finish up 13.1. The calf felt fine. Small twinges in my left hammie, but it held up fine. I need to do more stretching and some more work with the stabilizer muscles in my calf muscles.

Addidas Supernova Pair 3 Miles: 13.10
Race: Striders WRC 2011 10k (6.2 Miles) 00:44:25, Place overall: 24, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.601.006.200.0010.80

Enjoyed a good race today. The Striders Winter Racing Circuit 10k. It was a rough week of training with a calf injury from last Saturday that I feel really blessed to have recovered so quickly from. I was able to race full speed. This is a very hilly course. I ran this race two years ago and averaged 7:24. This time I averaged 7:09. I ran the 5k two weeks ago and took 20th place and 2nd in my division. This time I took 23rd place and 2nd again in my division. There were about 450 runners. Then I went skiing with Lisa and the boys. It was a fabulous day in the powder. After that I went to the gym and did 4.4 more miles on the treadmill. The the family (with the fast forward button in hand) watched Social Networking. That's an amazing story. Day off tomorrow.

Comments
From jtshad on Mon, Feb 21, 2011 at 08:58:43 from 184.48.165.195

Great job, sounds like a great day overall!

From Kam on Fri, Feb 25, 2011 at 18:54:14 from 68.66.163.179

You ran well. I followed you across the line, and there was no way I was going to catch you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Got in 10 miles before skiing. Last three miles at 7:30, 7:30, 7:19.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Did a nice easy run to recover from hard days Saturday and Monday. Need to rebuild some fuel in the legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Run 2, spin 17 and run 2. Wasn't able to get any more in today.

Addidas Supernova Pair 3 Miles: 4.002011 Spin Miles Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.100.000.0013.10

Good run this morning although still feeling a bit lathargic. Ran first 8 easy. Then picked up the pace to 7:30, 7:19 and last 3.1 at 7:13.

Saucony Jazz 13 Miles: 13.10
Comments
From Rye on Thu, Feb 24, 2011 at 17:57:03 from 174.27.82.195

Great run. I don't know about you, but I am ready for spring out here in the West! It came early and is just hanging around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.405.000.000.0014.40

Had a good run this morning on the TM. Ran 3 miles at easy pace. Then did the following:

1 mile 7:30

.75 easy

.75 at 7:03

.5 easy

.5 at 6:40

.25 easy

.25 at 6

.25 easy

.25 at 6

.5 easy

.5 at 6:40

.75 easy

.75 at 7:03

1 easy

1 at 7:30

.4 easy to cool down

This added at least a little bit of variety to my workout and made the time go by faster.

Two more easy miles at lunchtime.

Saucony Jazz 13 Miles: 12.40Addidas Supernova Pair 3 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.503.000.000.0018.50

Totally awesome powder skiing from 9-2:30. Then went on a great run from the west side of Kaysville to the Bountiful Temple. Rolling hills and then one very steep hill up to the temple for about two miles (800 foot climb). Then I ran down the hill and my sweet wife picked me up in the dark. Average 8:44. Felt good.

Saucony Jazz 13 Miles: 18.50
Comments
From Dorsimus on Mon, Feb 28, 2011 at 11:59:31 from 75.162.147.214

Wow, thats a great run! Especially with that beast of a hill to finish it off!

From ReedRunner on Tue, Mar 01, 2011 at 14:08:29 from 216.112.31.100

Yes it was. My only requirement in climbing the hill was to maintain the running motion, however slow. Running down the hill was some hard downhill training also, but the breathing at least is under control!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.507.001.000.0011.50

Solid run this morning. Actually, probably the fastest 8 mile stretch for me on a treadmill. my goal in March is to run more marathon pace miles. Maybe over half of my miles at MP. So today I ran two easy, then 8 at MP or faster with the first four at 7:30, then 7:19, 7:08, 7:08 and then 6:40 with 1.5 easy at the end. Felt good.

In the evening I went to a core workout class and then to spin class with my wife. The morning, night, morning consecutive workouts are tiring!

Saucony Jazz 13 Miles: 11.502011 Spin Miles Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Started off with an easy 2. Felt very tired after yesterday's two workouts. After warming up, I decided to do 1 on and 1 off at MP. Ran 7:47 for three of these and then ran the last two consecutive miles at 7:30 pace. Glad to have the 10 put down for the day. Now I'm going to eat a lot of good food and enjoy the rest of the day!

Addidas Supernova Pair 3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.503.000.000.0010.50

Good run outside this morning. Ran south into Farmington for 5 miles and then ran back. Nice new neighborhoods on the west side of Farmington. Miles 8-10 were 7:41, 7:33, and 7:09 with 1/2 mile easy at the end.

Addidas Supernova Pair 3 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.505.501.000.0010.00

TM run. Ran two easy. Then 1 at SMP of 7:47, jogged 1/2, then miles at 7:41, 7:35, 7:24 and 2.5 at 7:13. Jogged 1 and then ran the last mile at 6:31. Everything is feeling good except my right toenail is toast so that makes both of them now. Toenails are for sissies right?

Addidas Supernova Pair 3 Miles: 10.00
Comments
From jtshad on Fri, Mar 04, 2011 at 11:50:20 from 204.134.132.225

A great week of running! Sorry about the toenail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

Good run this morning. Mostly easy, but ran 4 single MP miles at 7:30 and ran some 1/2 mile hills at 5 on the TM.

Addidas Supernova Pair 3 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

Ran 11 with my good friends Terry, Troy and Rick. Then took my 14 year old son, Nathan, out for 4 miles. Peter is 11 and he joined me for 1. Then Gidget, the dog, went for 2. First time I've ever had two consecutive 70 mile training weeks. Next Saturday is the Striders 10 miler, so I'll probably take it a little easier.

Saucony Jazz 13 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.508.500.000.0012.00

Ran 5.5 on TM this morning after sleeping in like a lazy man. 1 easy and then 4 at 7:30 and .5 at 6:40 pace.

Did another 6.5 at lunchtime outside. Great run. First two at about 8min then 4 at 7:24, 7:01, 7:03, 7:09 with .5 cooldown at the end.

Finish the day with a core workout and a spin class. Not bad.

Saucony Jazz 13 Miles: 5.50Addidas Supernova Pair 3 Miles: 6.502011 Spin Miles Miles: 17.00
Comments
From jtshad on Mon, Mar 07, 2011 at 18:56:17 from 204.134.132.225

A nice day of running to start off the week! Hey, Kami would like to chat with Lisa sometime soon about LOTOJA, mind if we give you a call this week?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Two easy miles. Then four miles at 7:47 (SMP) with mile 5 at 4 on the incline.

Then up for a morning of powder skiing. Snowbasin had 11 inches overnight!

Addidas Supernova Pair 3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy run at lunchtime. Tapering for 10 mile race on Saturday.

Addidas Supernova Pair 3 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Wonderful easy run in the foothills of Ogden on the Bonneville Shoreline Trail. Windy though. I think trail running is the epitome of joyous aerobic exercise.

Addidas Supernova Pair 3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six more easy miles this morning on the road with some strides mixed in. Hoping for a good 10 mile race in the Striders Winter Racing Circuit tomorrow.

Addidas Supernova Pair 3 Miles: 6.00
Race: Striders Winter Racing Circuit 10M (10 Miles) 01:11:20, Place overall: 22, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.252.006.000.0015.25

Great race on Saturday except for falling in my division from 2nd to 4th. One person joined the circuit after skipping the 5k and 10k and was ripping fast. The person I had previously narrowly beaten, beat me by 8 seconds. We have a close pace. It was funny, because I passed the same person at the same place on the course as I did on the 10k (at the top of a hill). I moved up a few places overall from 24th to 22nd. My miles on this hilly course were as follows:

6:44, 6:25, 6:56, 7:09, 7:46, 7:51, 8:25, 6:38, 6:53 and 6:53

I'm looking forward to the 1/2 Marathon in 3 weeks. Hoping for a 1:29:29, but that would be 6:52 for 13.1 and I'm not sure I'm capable of that...yet. The course is more downhill with rollers so it's a much more favorable profile than the 10M.

Came home and ran a 5k with my son Zac. We haven't run together since he was in 8th grade. He's in 11th grade now. Very fun. I'm really enjoying involving my children in my running addiction!

Saucony Jazz 13 Miles: 15.25
Comments
From jtshad on Sun, Mar 13, 2011 at 16:37:00 from 69.20.183.178

Great race and good time. Go after that 1:29 in the half. Sometimes you need to set those BHAG's (Big, hairy a$$ goals) to really push yourself and see what you are capable of.

From Kam on Tue, Mar 15, 2011 at 15:29:24 from 68.66.163.179

Reed, we need to get together at the half, and kick 1:29 out the door. The half has the makings of a very fast half; I'm sure you've got a 1:27 in you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

Six miles this morning on the TM and six more this evening in the beautiful weather we're having!

Saucony Jazz 13 Miles: 6.00Addidas Supernova Pair 3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

Six easy miles and two at SMP. Feeling that blocky muscle feeling since the race on Saturday. Going to still get the miles, but take them a little slower this week to recover.

Addidas Supernova Pair 3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.500.000.0013.00

Six easy miles this morning. Dang hard to get out of bed with the time change!

I would have to call my lunchtime run a "Rave" run. Went out for 7 miles on the beautiful foothills of Ogden on the shoreline trail. I needed the break. My wife came up with a great slogan.

"When the going get's tough, the tough go running!"

I'm sure it's been used, but I like to picture these things on shirts in marathons for everyone's entertainment.

Addidas Supernova Pair 3 Miles: 6.00
Comments
From Kam on Wed, Mar 16, 2011 at 15:20:51 from 68.66.163.179

DST is killing me this week, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.305.700.000.0012.00

Good TM run this morning. Still feeling lethargic in the quads, but hopeful. Ran easy two building up to SMP which I ran at 7:47 for 3 miles. Then ran two at 7:30. Finished with 1/2 at 6:58 pace. I think I'll have to call that my speedwork session for the week. Happy to be healthy!

Ran with my son Nathan for 4.3 easy miles. He had some side ache issues, but did okay. Trying to get him to go out for track this year!

Saucony Jazz 13 Miles: 7.70
Comments
From jtshad on Thu, Mar 17, 2011 at 18:44:41 from 204.134.132.225

Great workout, keep it up. Glad you are feeling good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Five easy (8:34) miles for breakfast and six more for lunch. Taking it easy before a long run tomorrow.

Saucony Jazz 13 Miles: 5.00Addidas Supernova Pair 3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.001.000.0015.00

Great TM workout. Ran 2 easy to warmup, then did a pair at SMP of 7:47, 1 recovery, 2@7:30, 1 recovery, 1 each at 7:30, 7:24, 7:19, 7:13 and 6:40 with 1 recovery at the end.

Addidas Supernova Pair 3 Miles: 15.00
Comments
From Kam on Sun, Mar 20, 2011 at 02:10:27 from 174.23.120.174

Nice progression workout. You gotta love those miles in the sixes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Seven easy miles this morning folled by 3 easy miles tonight with Peter and Nate with me on the TM's. Nathan did 4 miles and Peter did 1.5, but walked quite a bit because he had just eaten dinner and wasn't feeling great. I warned him!

Tomorrow...speedwork!

Addidas Supernova Pair 3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.004.500.009.00

Good speed workout on the TM this morning. Warmed up for 1 mile, then did the following miles with a 1/4 mile recovery inbetween--7:30, 6:40, 6:40, 6:40, 6:40 recovered for 1/2 mile and then ran 1/2 mile at 6:00. 1 mile recovery at the end. 9 miles altogether.

Comments
From jtshad on Tue, Mar 22, 2011 at 12:03:11 from 204.134.132.225

Great workout! I am still trying to get Kami to give you guys a call to talk about LOTOJA, hopefully one night this week.

From ReedRunner on Fri, Mar 25, 2011 at 00:09:02 from 216.160.233.126

I keep telling Lisa to call Kami. We'll get them together soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.250.000.008.25

Nice run outside this morning. Just took it easy, but noticed I was at 8:01 average with 1 mile left so I pushed it on the last mile and got the average down to 7:53. Cold though. Speedwork tomorrow.

Addidas Supernova Pair 3 Miles: 8.25
Comments
From Kam on Thu, Mar 24, 2011 at 11:52:38 from 68.66.163.179

Yeah, our schedules are the same. I have my doubts that I'll even lace my shoes up for the 30k. I guess time will tell. With 4-5 days recovery, it might be possible, although not advisable.

From ReedRunner on Fri, Mar 25, 2011 at 00:07:53 from 216.160.233.126

Come on Kam. My 66 year old friend did it last year. Boston to 30k. I tried running the Colorado marathon last year and then Ogden 6 days later and that same 66 year old friend passed me on the Ogden parkway!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.005.000.008.50

Great speedwork session. Did 10X.5 with 1 mile warmup at 8:34 and .25 mile recovery at 8:34. The 1/2 mile repeats were done at the following paces:

6:40, 6:35, 6:31, 6:27, 6:22, 6:18, 6:15, 6:11, 5:56 and 6:49. The 5:56 was just so I could touch the outside of jtshad's world for the first time.

Easy day tomorrow.

Saucony Jazz 13 Miles: 8.50
Comments
From jtshad on Sat, Mar 26, 2011 at 11:07:51 from 69.20.183.178

Nice speedwork day, those are some great splits and nice progression. Nice job on that ninth one...those are killers but they pay back in your performance later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Run spin run! I haven't done this for a while because I've been so focused on running miles, but I think I'm going to start mixing in some spin/bike miles as cross training.

Saucony Jazz 13 Miles: 5.002011 Spin Miles Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.102.000.000.0016.10

Ran with my good friend Troy today. I'm not sure if it's just all the miles I've been running or the spin class I did yesterday, but my muscles felt fairly spent the whole time. With two miles left I decided to get some pace miles in and ran the last two at 6:59 and 7:00. I ended up with an 8:18 average so it was a good long run, but it was a battle from the beginning. So why not take the family skiing now. What the heck...

Addidas Supernova Pair 3 Miles: 16.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.501.000.007.00

5.5 miles at easy pace, but increased incline until I'd climbed 500 feet. Then ran .5 miles at 7:47 and the last mile at 6:40.

Addidas Supernova Pair 3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.001.250.009.00

Two miles easy, then the first 1/4 mile of each new mile at 6:40 pace with the remaining 3/4 easy.

Saucony Jazz 13 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just took it easy today for six miles. I have to believe that what I do in the last week before a 1/2 can't help me run faster, but can definately hurt. Tough to believe when you've been working so hard leading up to this point.

Addidas Supernova Pair 3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Just some easy miles with some strides mixed in before tomorrow's Strider's half marathon. Should be interesting. Funny how when you taper, your confidence about whether or not you can even run goes down the toilet.

Addidas Supernova Pair 3 Miles: 3.50
Comments
From Kam on Fri, Apr 01, 2011 at 20:28:16 from 174.23.120.174

Reed, I bet you'll be dragging me along! Good luck.

Race: Striders Winter Racing Circuit 1/2 Marathon (13.11 Miles) 01:28:20, Place overall: 23, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.0013.110.0013.11

Well the weather couldn't have been better (40's) and I couldn't be happier with the race results. I was nervous because I knew in order to make my goal of sub 1:30 I would have to run at a good clip the entire time. I was open with anyone who asked me what my goal was because I believe that telling people what your goals are makes you feel that much more accountable to accomplish them. I was happy to meet up with Troy A. and Paul C. before the race and we boarded the bus together. Then Sherm S. got on the bus and we had a nice ride to the start line and porta potty central where the group split up.

It was a mass start so I positioned myself at the front which still feels kind of weird to just assume that I'm faster than so many fit looking people, but since I've been in the top 25 of each of these races I can't see lining up at the back so I can weave through a crowd to get to my eventual pecking order in the race. John W. called the race into action and off we went. I was running with a group of people that were faster than me and I let them go rather than bury myself too badly early in the race. I had my goal and it was to average 6:52 or better, but 6:52 would be just fine with me.

I ran the first mile at 6:16. Faster than I wanted too, but it's so hard not be somewhat pleased with banked time. Something you know you shouldn't have if you're running the race correctly, but you're glad it's there. Everyone says this is a fast course, and it is, but it's not the downhill festival some people think it is. There's 782 feet gross downhill with 208 feet climbing. Most of the course is rollers around a lake. After letting the elites move on, I had a few more runners pass me in miles 2-5 which I ran progressively slower from 6:30 to 6:43. These two or three people I figured I would pass ahead of before the race was over. One of them had a jacket on and the other one whom I later came to know as Mike had the word "Staff" on the back of his shirt. My wife was riding her bike along the course, taking pictures and cheering for me. I saw her about mile 5 and mile six I picked up the pace to show off a little at 6:41. One guy that passed me looked familiar from the back even though I later learned that I did not know him, but should have worked 11 seconds harder to beat him since he was in my age group.

At mile 7 the race begins its route around the lake. It starts with a decent uphill climb and then goes through several rollers. My breathing patterns were changing as I ran downhill and switched to uphill. The 1/2 is a strange distance because it's still short enough that you feel you can push yourself fairly hard and you know it will be over before long. I'm not sure how I feel about extrapolating my results from the 1/2 to the full because the full is...well obviously twice as long. Miles 7-10 were run at between 6:45 and 6:51 and I knew in this time that I was going to start consuming my prescious banked time. But I knew that every mile I logged at 6:52 or less would work in my favor at the end. I passed two runners in this section and hit the barn corner and headed west. There was an aid station at mile 10 and since I hadn't eaten or drank anything I stopped and guzzled some gatorade. This seemed to hit my stomach in a heavy way and I wasn't sure if it was the right decision, but off I went trying to push myself for the final 5k.

About mile 11.5 I caught up with Mike AKA "Staff" and we pushed each other to catch the next guy ahead of us who looked like he wasn't running very fast at all, yet he was ahead of us. As we drew closer we saw that he was really tall, so his turnover was slow, but the real estate consumption rate was high. Lisa took some pictures of me about here and I asked her to meet me at the saloon in Eden. That gave me a good goal to work for. I ran hard for mile 12 and Lisa cheered for me as I asked her to meet me at the finish line. I left Mike behind and passed the tall guy who appeared to be favoring a bad knee at this point.With one mile left and 6:44 showing on my watch I knew I was going to make my goal. I even wondered if there might be a 1:27 something at the finish line. I passed the final intersection and ran as hard as I could to the big u-turn into the Red Moose Lodge parking lot. Down the road I could see the finish line, Lisa's yellow biking jacket and 1:27's ticking off the clock. She told me to run! I knew I couldn't keep the 27's, but was pleased that I was able to sprint to the finish.

I was spent. 1:28.20 was the final score. I had met my goal and it felt great. My friends were all very gracious as they congratulated me at the finish. It made me feel kind of embarrased, but good at the same time. It was fun to talk to some of the other people that I've met during the series including Kam from the blog who's headed to Boston soon. I ended up getting 3rd in my division and 23rd overall.

Saucony Jazz 13 Miles: 13.11
Comments
From Kam on Sun, Apr 03, 2011 at 21:22:09 from 174.23.120.174

Glad to see your report, Reed. You ran a fantastic race. You should be very pleased with your result.

From jtshad on Mon, Apr 04, 2011 at 10:35:10 from 204.134.132.225

Wow a great race, congrats on the PR and sub 1:30 time! You did awesome!!

From Kam on Mon, Apr 04, 2011 at 16:20:23 from 68.66.163.179

Reed, you beat Demetrio Cabanillas by 7 min.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.503.001.000.0010.50

Good recovery run that I couldn't help let slip into a few marathon pace mile. Ran 6 easy and then 3 at 7:30 and the final mile at 6:40 with 1/2 at the end to cool down. Felt better than I expected. I am a little sore in the quads from Saturday's race, but feel like I'm recovering quickly. SL Marathon looms overhead with only 12 days to go.

Addidas Supernova Pair 3 Miles: 10.502011 Spin Miles Miles: 16.00
Comments
From jtshad on Tue, Apr 05, 2011 at 08:40:32 from 69.20.183.178

Nice run, you are looking good for SLC.

Kami really enjoyed talking with Lisa last night, she gave Kami lots of helpful information. Maybe we should find a way to hook up some weekend for a girl's ride and guys run event!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy trail miles today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

Six mile easy run this morning. Then headed to Zions with the kids for Spring vacation. Did two hikes in Kolob Canyon. Highly recommend the Taylor Creek trail. Absolutely gorgeous at sunset. Definately springtime runoff. We noticed we were crossing the creek a lot and so we counted the number of times on the way back. 49! good thing the creek was small.

Addidas Supernova Pair 3 Miles: 6.002011 Trail Miles Miles: 8.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

Climbed 1500 feet up to Angels Landing today and then another 850 feet up to Hidden Canyon. A great day of hiking with the kids.

2011 Trail Miles Miles: 7.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.001.000.0014.25

Treadmill run today after skiing with the kids. Snowing hard all day. Ran average 8:34 pace for 13, then 6:40 for 1 and cooled off for a quarter. Good recovery week with the hiking and mild long run today.

Saucony Jazz 13 Miles: 14.25
Comments
From jtshad on Mon, Apr 11, 2011 at 11:10:11 from 204.134.132.225

Sounds like you and the family had a great spring break!! Welcome back to the real world now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

Sunday powerwalk with my wife. She doesn't do anything slow.

Addidas Supernova Pair 3 Miles: 3.75
Comments
From Kam on Wed, Apr 13, 2011 at 13:49:07 from 68.66.163.179

Enjoying the taper, Reed? Good luck Saturday. I can't wait to hear about your race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.753.000.000.008.75

A good final speed session with 2 miles at 7:15 and one at 7:30. Felt pretty good. Ran along the Ogden and Weber rivers.

Addidas Supernova Pair 3 Miles: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Took it easy around the business park for 6 miles at lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles along the Ogden River parkway.

Saucony Jazz 14 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two easy miles as final item in taper.

Saucony Jazz 14 Miles: 2.00
Race: Salt Lake City Utah (26.2 Miles) 03:43:04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.2020.000.000.0026.20

It was the best of times. It was the worst of times. Apart from being inside the porta potty when the gun went off (I should know better!), the race got under way just fine, with a little extra bobbing and weaving through the 8,000 marathoners and 1/2 marathoners. About mile 9 my left buttock and hammy started to irritate me and change my gait a bit, feeling a little weak. This was weird because I've never had hamstring issues. I pressed through it. My goal for the day was a 3:14 which required a 7:25 pace. It was fun to see my family at mile 13, but my hammy was still kind of nagging me. Through mile 19 I was at a 7:15 average pace and still feeling fairly strong. Somewhere in mile 20, however, my hamstring tightened up and forced me to walk for a few seconds. I restarted and the hammy was not happy. I felt a tear sort of like sinews pulling apart or stretching. I knew I was finished and even considered dropping out, but figured I could still finish in under four hours even if I had to walk the last 6 miles. This was a very humbling experience. I hated having people tell me, you can do it and thinking to myself, I know I can if my stupid leg wasn't so stupid (the rated "G" version). After a while I began to pay more attention to the people around me thanking the voluteers, the police and encouraging other runners around me. I mostly walked, in some section when I felt able and until the hammy shut me down. I was able to jog the last mile so I didn't feel like a complete idiot walking down the finisher's chute. I ended up with a 3:43. I calculated that I would have needed to run the last 7.2 miles with an average 7:57 pace in order to get my desired 3:14. Definately possible, but nothing's a gimmy at the end of a marathon.

Anyway, I thought the day had great potential and I really liked the course. It was really well laid out and there were plenty of aid stations. The uphills were mild and not very long. The second half is mostly down or flat until you get to the approach to the Beehive House on State Street. Then it's a decent climb before the last mile of the race. I recommend this marathon and may try it again depending on my future goals.

Saucony Jazz 14 Miles: 26.20
Comments
From jtshad on Sun, Apr 17, 2011 at 09:02:03 from 69.20.183.178

Sorry about your hamstring and the disappointing race. How is your leg now? Give me a call to chat.

From Kelli on Sun, Apr 17, 2011 at 14:37:57 from 71.219.97.85

Bummer on the leg, BUT I say to go with what you know you could have done had there not been a problem and be happy! You seem to have a very positive attitude, even G rating your frustrations!!!

Hope there is no damage past a few days of soreness!

From Kam on Thu, Apr 21, 2011 at 02:11:48 from 174.23.120.174

Reed, I'm sorry to hear about your Ham. What a disappointing outcome. I hope you heal quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Short walk to loosen up the hamstring. Wasn't feeling too bad. The big tendon on the outside of the left knee is the sorest.

Saucony Jazz 14 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nothing today. Travel day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

2 miles in the morning and 7.5 more at night. Muscles felt fairly void of energy, but I took it slow so I could get some good, cleaning, oxygenating blood flow through them.

Addidas Supernova Pair 3 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Took it easy for 3 more miles this morning.

Ran 5 miles more this evening. Easy.

Saucony Jazz 14 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Did a fun workout to get things limbered up after the marathon. I would jog for 20 seconds, then sprint for 20 and then walk for 20. It really loosened me up. I didn't have my watch, but I wonder what my average time was. Fly home and run the Strider's 30k tomorrow. Not sure how that's going to go.

Addidas Supernova Pair 3 Miles: 5.00
Race: Striders WRC 2011 30k (18.64 Miles) 02:17:34, Place overall: 19, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.640.000.0018.64

Great race for me! I was really dead this week after the Salt Lake Marathon last Saturday where I pulled a hamstring. I didn't do a ton of miles this week, but I did try to run enough to flush out the yuck from my muscles. I massaged things hard and rolled some stiffness out last night. My hamstring issue was major enough to stop me from running at mile 20 of the SL, but is mostly healed (knock on wood) and I feel really blessed to have been able to run this race today.

I ran the first four miles with my friend Paul Clark. We kept a good pace at about 7:20. This is an out and back course that is really the worst section of the Ogden Marathon...twice. Today I felt I understood and experienced the concept of the slight lean forward as a means of propulsion. I just kept a slight lean into the road and the legs just kept turning over. I don't think my gait was very pretty, but it worked. I haven't looked into my exact splits, but I think for the most part I was between 7:12 and 7:32, but my average pace throughout hung right around 7:20 so I think my splits were fairly even.

I ended up 2nd in my age group (to Tom Kuehls who ended up 4th overall) and 19th overall out of 304 runners.

In the five race series, I cumulatively ended up with first place in my age division (because Tom was 3rd overall...go Tom!!). I'm so glad I was able to run today. I almost didn't go because it was my wife's first bike race and I was sore and tired. It ended up to be a great decision to race and then I drove as fast as I could to the bike race and was able to see my wife's four times on the course. She rocked the house, but we don't have the results yet. I won't be surprised if she placed.

Now it's time to recover and get everything back into equilibrium. So nice to have four weeks between now and Ogden. I am really hoping for a good time, but I've learned that a lot of things have to go right for a marathon to have a happy ending.

Saucony Jazz 13 Miles: 18.64
Comments
From Mattrow on Sun, Apr 24, 2011 at 13:43:37 from 8.22.13.222

Good race. To be able to run strong after running Salt Lake marathon last week. I wish I could of said hi.

From MichelleL on Mon, Apr 25, 2011 at 10:23:08 from 67.41.182.93

Hey nice job. Glad you've recovered well from SLC already.

From jtshad on Mon, Apr 25, 2011 at 10:44:14 from 204.134.132.225

Great race and good job on the series AG placement! Nice strong run, looking good for Boston.

How did Lisa's bike race/ride go?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Resetting everything this week after so many races. Planning good hard week next week.

Saucony Jazz 14 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy day.

Saucony Jazz 14 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Spin class and then a run. Feeling pretty good. The doc cut off 2/3 of my big toe nail that was dead yesterday. Fun Fun!

2011 Spin Miles Miles: 18.00Saucony Jazz 14 Miles: 3.00
Comments
From jtshad on Wed, Apr 27, 2011 at 17:10:07 from 204.134.132.225

Ouch, hope your foot is ok.

Heard that John left Edge last week...bummer to see friends move on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Nice longer run this morning in this great weather today.

Saucony Jazz 14 Miles: 13.10
Comments
From jtshad on Thu, Apr 28, 2011 at 15:21:19 from 69.20.183.178

Good run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.001.000.002.00

Spin for an hour and then run 1 easy and 1 at 6:40. Good workout.

2011 Spin Miles Miles: 18.00Saucony Jazz 14 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Lisa had a race on Antelope Island. The race starts at the harbor and goes out to the causeway and back, then around the visitor center and out Ranch Road about 11 miles to the ranch and back. After the race started I ran down ranch road about 9 miles until her Cat 4 group passed me. After 10 miles they passed me again heading back to the finish line. I turned around knowing I had committed myself to more than I wanted. I ran the first few miles of the return in the 7's and ended 13.1 at an average of 7:59. Then I came around a corner and saw a long uphill that I had run two miles down at 7:15 on the way out. I had to laugh as I saw it on my way back because I was dead after 15 miles with no water or calories. I ran up the hill a ways and then walked a bit to the top. Then Lisa met me and told me she had taken 3rd place! She rocks! I was inspired and ran the last four miles back to the harbor. Overall average of 8:25. It was a good run. Soon (if not now) it will be time to taper for the Ogden Marathon. Probably one more good hard week with a shorter long run this Saturday.

Saucony Jazz 14 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.000.000.005.50

Hit the treadmill for maybe the last time this morning as it's getting lighter and warmer outside. I felt good today. Lunch run later.

Saucony Jazz 14 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.505.000.500.0016.00

Ran 9.5 this morning with 4 at MP (.5 recovery in between) at slow MP of 7:30. The final .5 at 6:40. Treadmill run.

Fun lunch run on the Ogden parkway. Started at the Ogden arch over Washington Blvd. and ran to the canyon. Then I ran up the Bonneville Shoreline Trail about 1.25 miles taking on about 400 feet. Then I turned around and ran back. All easy miles except the final mile which was 7:12. Very stress relieving after working a long day yesterday.

Saucony Jazz 13 Miles: 9.50Saucony Jazz 14 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Eight easy miles on the treadmill this morning and then four more after work. Feeling fatigued.

Saucony Jazz 14 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy speedwalk and jog type miles with Lisa on a beautiful morning. Finally Spring is here!

Saucony Jazz 14 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

First time on the road this year. I rode back and forth from work, 23 miles each way. Averaged 20.1 mph on the way in and 19.2 into a headwind on the way back. It was great to be back in the saddle. I love to ride the bike. I need to find a good balance if possible for the summer.

2011 Bike Miles (on Road) Miles: 46.00
Comments
From jtshad on Sat, May 07, 2011 at 11:53:14 from 69.20.183.178

Great job getting in some good saddle miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.004.000.0017.00

Did the local Jr. High 5k with my son Nathaniel today. We warmed up for a mile and then ran the race in 25:55. I was proud of him. He never walked! And I didn't make him throw up this time. Then we came home and ran 2.1 more at 10:05 average for a total 10k for Nate today. His longest run ever. Then I took off and ran up to the mountain road about 400 foot climb at average 8:28. The next three miles were downhill so I put in some pace or faster than pace miles at 6:47, 6:59, and 6:55. I was gassed and generally tired from my long bike ride yesterday, but I jogged the next two and then ran mile 10 at 6:58. Then I did a cool down of .8 to make it an even 17. A good final run before the Ogden Marathon in two weeks. I did feel a few twinges from the hammy however. But I'm going to try to do the right things over the next two weeks so I have a good race.

Saucony Jazz 13 Miles: 17.00
Comments
From jtshad on Mon, May 09, 2011 at 08:40:45 from 69.20.183.178

Nice day of running, great run with your son.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

6.2 easy miles in the morning and 5 more in the evening.

Saucony Jazz 13 Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off to rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.006.500.0010.00

Pretty good speedwork session. The last significant one before Ogden. Did two sets of 3 miles each at 7:03, 6:58 and 6:53 and tacked on a final .65 miles at 6:40 to get to 8.15 miles in the hour. Jogged out the remaining up to 10 total. Felt good. Hammy a little stiff at the beginning, but loosened up and feels good now. Trying to do a lot of stretching.

Saucony Jazz 14 Miles: 10.00
Comments
From jtshad on Fri, May 13, 2011 at 10:56:17 from 204.134.132.225

Nicely done.

From Kam on Fri, May 13, 2011 at 22:37:25 from 174.23.120.174

You are going to have a great race next week, Reed. Don't let the butterflies get to you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Early company golf tournament and then an early baseball game after work. I called it a rest day.

Comments
From Kam on Mon, May 16, 2011 at 12:37:04 from 68.66.163.179

You deserve 3 or 4 miles for the walking you did while golfing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Six miles this morning. Two miles at MP 7:18 and 7:13. Four very easy miles at lunch.

Saucony Jazz 13 Miles: 6.00Saucony Jazz 14 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lisa had a race today so we went up to Bear Lake and she raced around the lake while I rode 28 miles at an easy pace. Hamstring still bugging me. Going to take it really easy this week before Ogden.

2011 Bike Miles (on Road) Miles: 28.00
Comments
From jtshad on Sun, May 15, 2011 at 11:12:55 from 69.20.183.178

Nice job supporting Lisa. I hope your hammy starts feeling better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Four easy miles in the morning and four more at lunch.

Saucony Jazz 13 Miles: 4.00Saucony Jazz 14 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles this morning on the treadmill.

Saucony Jazz 14 Miles: 6.00
Comments
From jtshad on Wed, May 18, 2011 at 11:37:49 from 204.134.132.225

Good luck this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles. Last run in taper to give time for the hammy and everything else to rest.

Saucony Jazz 14 Miles: 4.00
Race: Ogden Marathon (26.22 Miles) 03:24:27, Place overall: 138, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Well this was an interesting race.I enjoyed a good ride and the company of my friends Troy, Rick and Terry on the way to Ogden, on the bus ride to the start and by the pre-race fireside. I ran into other friends in the pre-race area and it was fun.

I never know quite how to race the Ogden Marathon because I don't trust the concept of negative or even splits. For anyone not familiar with the race, it starts with about a 400' descent over the first 8 miles. Then you have rollers for the next 10 miles, then down a canyon for 4.5 miles and mostly flat for the last 5k. I can't stand not to take advantage of the downhill in the beginning section and bank some time against the rollers. However, by mile 10 I was surprised at how tired I already was. I averaged 7:08 through the first 7 miles and was at 7:15 over the next 6. The first 1/2 I ran at 1:34:55. I was tired and made a comment to a passing runner that I probably should have calculated my splits differently. The next section is always tough for me with about 5 miles with a two long uphill climbs and a few rollers. I ran this section averaging 7:42 and finally arrived at the mouth of Ogden Canyon. This is my fourth time running this marathon and the first time was a disaster with calf cramps that forced me to walk the last 7 miles. Today I felt a little popping in the calves about mile 21 and knew that if I forced them to go faster, I was in for trouble. So I maintained a comfortable pace and tried to relax my body, thinking that releasing tension would help the calves to relax and do what they've been trained to do...endure.

As I ran down the canyon I recalled another memory from that first marathon. I remembered hearing one runner say to his friend that this was the section where the carnage happens. It's true. Runners are stopping to stretch out problems or walking because they've already given it all they had. Remembering that, I motivated myself by repeating in my mind, "run through the carnage." It was a great theme, and while I don't like to see anyone suffer, passing struggling runners made it a reality to me that I was running through the carnage. I ran down the canyon averaging 7:37 and made it to the parkway where there's just 5k left. By this time I was truly tired and the calves were threatening even more, but I told them, not today. I weaved along the path  and knew that if I just ran to the finish, no matter the speed, just run as best as possible, it would be a PR at the least. I exited the path and ran across Washington Avenue because the river is running too high for the runners to continue on the path. I ran down a short length of road and turned left onto Grant and the finish line was in sight, although it looked like it was 5 miles away. I knew my family was about 1/2 way between this point and the finish and I kept running. Finally I saw Lisa and they cheered and Nathan (who ran a 24:33 in the 5k!) joined me on the course. It was wonderful to have Nathan by my side. He was so encouraging and kept telling me to just keep going. That I could do it. He was awesome. He dropped me off at the chute and I ran to the finish with a 3:24 on the clock. It was a PR by only 49 seconds, but given the way I felt early on in the race and the cramp threats I'll take it.

After the race, I was spent. I got a massage which was wonderful. Then I sat in the shade of my wife's umbrella and tried to recover. When I went to watch my son Peter run the kids K I had to lay down again as I neared the exit to the corral. After another 10 minutes of laying in the shade, I was able to get up and see the kids K and felt pretty good from then on. Peter did great. I came home and took Peter to the pool to relax and had to fight numerous charlie horses the rest of the day.

My goal was 3:15 which is about 7:25 average. My question is, would I have had a more successful race if my goal had been to run 7:25 from the beginning? I can understand even splits on a course that is flat or a loop (net 0 elevation change), but does the negative or even split concept apply to a race that has both downhill and flat or rolling sections? I'd really like to know.

Saucony Jazz 14 Miles: 26.20
Comments
From Kam on Sun, May 22, 2011 at 22:48:31 from 174.23.120.174

Great job race, Reed. A PR, even by 49 seconds is a great accomplishment. Ogden is SO TRICKY! Everyone says to run even or negative splits, but it's so hard to not roll down that hill, banking time in anticipation of the late miles. But I wonder if the quad trashing of those quicker miles comes back to bite in the end... It's hard to figure out how to best execute the last 10 kilometers of a marathon.

What are your future marathon plans?

From JimmySG on Mon, May 23, 2011 at 00:47:13 from 76.27.45.75

I have the same questions about this marathon...if I would have went with the 3:30 pace group would I have been able to hold on or not, or would the wall have hit any way...I tried to bank some and paid for it bad at the end...oh well live and learn

From jtshad on Mon, May 23, 2011 at 11:05:58 from 204.134.132.225

Congrats on the PR and great strength to get through the calf issues and run smart to stave off the cramps. This is a challenging race in the way it is laid out and running it wrong early can have it effects. Banking time doesn't work to a great effect most of the time depending on the runner and course. However, I have a hard time starting slowly and finding another gear later when I am fatigued, so who knows. While you didn't quite get your goal, A PR is a PR!

Great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Pathetic. Feeling sore, tired and sorry for myself.

Saucony Jazz 14 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rode my bike a total of 45 miles to work and back. Avg. 18.5 on the way out and 16.5 on the way back into a headwind.

2011 Bike Miles (on Road) Miles: 45.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Legs feel like leather. Eating too much and wondering why I didn't run faster at Ogden. I think there were two factors. I must have been fatigued and my race strategy stunk. I should have set a realistic goal of 3:20 and attempted to run negative splits. As it was, I went out too fast and was tired by the 10th mile. Now I want revenge on the marathon. I want to train smarter and race smarter. But I have this thing called biking that I love to do and really enjoy doing with my wife. Somehow I've got to figure out the magic formula for being good at both. Triathaletes figure out three sports. I am going to try and figure out two. I only have to be a pretty good biker while I figure out how to improve as a runner.

Saucony Jazz 14 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went on a 55 mile ride with Lisa. It was really fun. A little chilly. Rode from Mountain Green to the East Canyon Resort and averaged 17.5mph on an easy day. Good climbs though. We had a blast together.She is awesome.

2011 Bike Miles (on Road) Miles: 55.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles still recovering from Ogden marathon and preparing for the Squaw Peak 50 this Saturday.

Saucony Jazz 14 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

2 miles at different times today just trying to stay loose and taper as best as possible for the SP 50 on Saturday.

Saucony Jazz 14 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Same as yesterday. Ordered a tandem bike today for my wife and I to enjoy. We're going to ride tandem in the citizen's cometitive class of the LOTOJA this year. It should be fun!

Saucony Jazz 14 Miles: 4.00
Race: Squaw Peak 50 (52 Miles) 12:22:25, Place overall: 57, Place in age division: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.000.000.000.0052.00

Well I guess I have to record all of these as easy miles because of the speed, but I must say that much of the day was a threshhold day. This is an epic race that normally does a loop from Provo Canyon to Springville around Hobble Creek Canyon around the back side of the same mountains and back to Provo Canyon. Because of snow, they had to re-route the course as follows: I had to drive like crazy at 4:45 to get to the start on time. I had my friend's (Terry Foust) bib which I picked up the night before and met him at the start line. He pinned it on and we were off with 230 total runners for a long day of running. The congo line moved fairly well as those with a slower pace moved to the back of the trail quickly. I was in the front third, and didn't want to go out too fast to try and apply some of the lessons learned recently. After two miles on the bike path, we hit the dirt trail and after about two miles of that, we hit a road and then another trail, only it was the wrong trail. All of a sudden the entire race did a u-turn and suddenly the slow folks were at the front and the fast folks (except for a few that knew the course) were at the back. We continued the congested congo line to the first aid station where there were pancakes and sausages. I grabbed two pancakes and a sausage, rolled them up and checked out of the aid station and back onto the trail. The first climb was about 2600 feet up to 7800 feet. I was glad to get to the top which was a bit snowy and muddy and quickly ran all the way to the bottom of Rock Canyon (mile 11.8) where the race turned south along the Bonneville Shoreline Trail. I refilled my water bottle with Heed and grabbed some cookies and peanut butter sandwiches and ran on. I had my I-pod, but I should have checked the setup better because I ended up with only about 15 songs and once I got through those it was repeat and repeat. Bummer. The foothills had lots of steep rollers up and down and up and down. Hike up with determination, run down and decide how you feel on the flats. I ran most all the downhills and most of the flats for the day. The average grade was supposed to be 11%. I believe it. It was a steep race both up and down. About mile 20 I started up Spring Creek Canyon, a 1600 foot climb up and around the back of a mountain. The trail was tough as you had to hike up a dry creekbed and the footing was unstable and the climb was steep (did I say that already). As I neared the summit, the leader passed me on his way down and I counted about 40 people ahead of me from there until the turnaround, several of which I recognized as local mountain running specialists.

At the turnaround I found Lisa and Nathaniel and Peter. Lisa rang the cowbell and refilled my bottle and attended to me with some sunburn protection and off I went. I exited the aid station with the same girl I came in with and joked to her that my wife was going to think I have a girlfriend. It turns out that she recently graduated from the Mayo Clinic and is a surgical intern in Provo. We talked about how ultrarunning draws a lot of crazy professional types. The decent to the turnaround in Hobble Creek Canyon was about 1050 feet, so now we had to turn around and go back up that. The road was good and I saw a few friends including Terry on my way back up and said hi. Everyone's very encouraging of their fellow runners, so much of enduring to the end of anything is mental. This race is all about finishing. The race director seems to really set the tone to encourage people to finish and takes pride in a high finisher rate. At the summit I began the decent down the steep creek bed. After a while I passed Grant ?? who is a legend of the race. 80 years old he started an hour before the main field and was completing the race today for his 12th time and the 3rd time as a 3 generation finish as he hiked with his son and grandson.

Arriving at the bottom of Spring Creek Canyon I was suprised not to find Lisa there. I reloaded with supplies and headed out. Then I found Lisa on the dirt road approaching the aid station. She said it was about a mile hike in. I was glad I saw her. Nathaniel jogged with me for a little bit and then I was on my own. Again, the rollers on the foothills were steep and long hiking across the front of three mountains. The sun was out now and it was a warm day. I ran and walked and climbed over and over. Twice I missed the trail markings and went off on my own, only to look up and see that the person who used to be up ahead of me had disappeared. I had decended too low and could see people up on the hill above me. These are costly mistakes in terms of time and energy and mentally. Both times I made the trek back up to meet the correct trail and then move on. Lisa met me at the next aid station and reloaded me. She is such an incredible support to me. I didn't see anyone else running the race with their own cheering squad at each aid station. Each time she would make sure I had everything I needed and quickly and then send me on my way. What a lucky man I am.

As I continued on the trail I looked North and could see the Provo Temple spire. Not to get too religious, but in the LDS faith everything points to the temple and since Rock Canyon is just up from the temple, and I knew my family would be there waiting for me with Nathaniel who was going to pace me to the finish (12 miles!) I thought to myself how ironic it was that the temple was my goal in both this endurance race and in life.  Mile 34 took forever. I must have looked at my watch 8 times during mile 34. Finally it fell. I ran out of fluid and hoped I wouldn't get too dehydrated. It's critical in a race this long to keep the fluids and calories flowing. I reached the Rock Canyon aid station and Nathan was ready to go. Lisa charged me up and I said goodbye to Peter and off we went. The 2800 foot ascent back up this canyon would take forever, but Nathan who is the most positive person on the planet and who can carry on a conversation entirely by himself was the perfect companion. I had him hike just in front of me and just a little faster than my legs wanted to go. Eventually we made it to Rock Canyon Campground and turned onto the road leading to the final hill climb. We crossed a snow slide and a tree hanging out onto the road. About 300 yards later I had that awful--we've missed the turn off--feeling. Sure enough as I looked back, I could see someone that used to be behind me now in front of me. Ag!!! We ran back down the hill to that darn tree across the road and began climbing again. The meadows with ponds were beautiful and green. We passed one person searching for his stomach. We were passed by a few others that made me wonder how I had stayed ahead of them the whole day only to be passed by them here at the end. Youth has its advantages! We reached the summit after Nathan told me all about his air soft wars with his friends the day previous and I had committed only to run 5k's from now on (Nathan didn't believe me) and we made our way through the snow and mud. The 2600 foot decent was brutal. A narrow trail with a rut down the middle and fist sized rocks spaced so you had to be careful as you ran down (which you had no choice with how steep it was!). Nathan was a trooper and encouraging the whole way. Come on Dad. We're not stopping Dad. Just a little bit faster!

We reached the Hope Campground aid station and had 5.5 miles left. We decended and were passed by a few more runners, but that's okay. I've decided that between youth and natural ability, neither of which I have, I should be happy that my practice and determination, which I have plenty of, makes it so I can even compete and finish respectably. We decended the mountain together and I was glad that Nathan could experience the ultra trail running environment like this--long, arduous, beautiful and fulfilling. What a great way to feel the joy of life in it's own strange and exhilerating way. We hit the foot path with one other runner on our heels. He said something about his wife and a wheelbarrow and we moved on ahead of him--2.2 miles to go. I had a goal of 11 hours in a 50 mile race, but that possibility had passed. Not enough climbing and decending in my training. However, my GPS watch was nearing 12 hours and we were almost at 49 miles at this point. With one mile to go and 10 minutes on the clock we ran--both to beat the guy behind us and to close the 50th mile in under 12 hours. Mission accomplished at 11:59 at the fastest speed I could then muster. We walked and then decided to run 50, walk 50. This became run 100, walk 50 and the man behind us was not to be seen. The trail went on forever and my only solice was that we couldn't possibly be on the wrong trail. Around the last bend, Nathan looked back and saw the competition closing in and we made a dash for the finish about 200 yards away. The crowds cheered and Nathan and I ran across the finish line together. My legs were dead. It was great. 12:23:25. Not the time I had hoped for, but another one for the record books just the same. My nephew Lamon and his wife Mary were also there to cheer for their uncle as I crossed the finish line. Again, Lisa took care of my every post race need including food and new socks and we enjoyed the post race festivities. Terry finished also, but several of my friends didn't. It was a tough race, but that's what makes them satisfying at the finish.

2011 Trail Miles Miles: 52.00
Comments
From jtshad on Sun, Jun 05, 2011 at 13:43:37 from 69.20.183.178

Wow, nice run. Nicely done so soon after the Ogden race.

From Kelli on Sun, Jun 05, 2011 at 19:44:07 from 71.219.96.115

Tough race indeed! That heat was unbearable! I felt for you runners!!! I love that you say, "My legs were dead, it was a great race!" Nice attitude!

I love seeing Grant, such inspiration. I hope to be able to run a 5k at his age!

From Jon on Sun, Jun 05, 2011 at 21:36:56 from 74.177.77.120

Nice job- way to tough it out.

From Kam on Sun, Jun 05, 2011 at 22:04:48 from 174.23.120.174

Wow, Reed. That's quite an accomplishment, even more so on a hot day. The climbing sounds brutal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Just a kind of a lame walk to get things stretched out! Still very sore from the race on Saturday.

Comments
From Kam on Wed, Jun 08, 2011 at 01:05:36 from 174.23.120.174

You deserve to be more than very sore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rode my bike to work today. Very pleasant ride.

2011 Bike Miles (on Road) Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Took an easy jog at lunch. Still feeling fatigued. Enjoying my rest though. Sleeping in is nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.550.000.000.005.55

Easy run in the morning while I thought about all my friends suffering through the Utah Valley Marathon. Then a swim meet. Afterwards, Lisa and I picked up our new Canon Tandem Road 2 bike. We will be competing in the tandem division of the LOTOJA this year. It should be a blast. Our maiden voyage was out to Antelope Island and back. The legs are still recovering from last week, but it was fun nonetheless. Tricky!

Saucony Jazz 14 Miles: 5.55Tandem 2011 Miles: 36.00
Comments
From jtshad on Mon, Jun 13, 2011 at 15:50:43 from 204.134.132.225

Thanks for thinking of us suffering fools!

Cool about the tandem bike, sounds like a lot of fun for you and Lisa!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Started the week off with 6.2 easy miles. Probably a tandem ride with Lisa tonight.

Saucony Jazz 14 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Ragnar coming up this weekend. Just putting in some easy miles.

Saucony Jazz 14 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went out with Lisa on the Farmington loop on the tandem.

Tandem 2011 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy afternoon miles.

Saucony Jazz 14 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.0012.000.000.0025.00

Ran the Ragnar with our Edge Products company team. It was fun. We had a cancelation that opened up a spot for my 14 year old son, Nathaniel, to join the team. He is so cool. When I asked him if he wanted to run on our Ragnar Team he enthusiastically responded "OK!" He hasn't done a ton of running, but he's very fit from swimming and has been on some runs alone and with me this year. He was runner 11 and I was 12. His first leg was to run up Trappers Loop and hand it off to me at the turnoff to Snowbasin. Traffic was so bad and he was so fast that he was already at the exchange when we were still a ways from the exchange. I got out of the car and ran to the exchange (about an extra mile) and when I ran up to him he jokingly said, "what took you so long Dad?" I ran the baton to Snowbasin only walking to get a few drinks along the way. I averaged 9:03 min/mi climbing almost 1k feet over 4 miles.

Nathan's next run was around Rockport Reservoir at 3am. I wanted to spend time with Nathan so I ran with him for his 5.5 mile leg which he did at a 9:45 pace. We listended to a playlist on my phone's external speaker including "Mayberry" by Rascal Flatts because it felt like we were running through little Mayberry's along the route. Nathan picked it up in the last 500 yards because he wanted to pass a girl that had passed us just a few minutes earlier, which he did. I then took the baton and ran to Oakley, about 7 miles and it seemed to be all uphill. I'm not sure I trust the elevation profiles they publish for this race.  I pushed it hard and found satisfaction in knocking off--so called "kills"--runners one at a time ahead of me. Two runners passed me as I neared Oakley, but I stayed with them to the finish line.

In our truck's third leg, after summiting the Ragnar (Guardsman Pass) Nathaniel took the baton and ran down into Deer Valley. Mostly downhill with a long climb in the middle. He averaged 9:52 and ended up with some stomache issues and a quarter sized blister on the bottom of his heel. I was so proud of him though. He's a tough kid. I hope he'll get into cross country this summer and fall. What a great sport. Waiting for Nathan to come in, I wondered to myself how many "kills" I could get in the last leg coming from the lower base of Deer Valley into Park City High. I know it's a dumb thing, but I wanted something to motivate me to run hard. I wondered if 50 was a reasonable number. As I watched teams come into the exchange and hand off to fresh runners, I thought to myself that 50 was probably a lofty goal. Nathan came in and handed off to me and off I went. About 200 yards later I was passed by the next runner behind me. Wow! I wondered if I'd see him later. I passed about 10 people climbing up a few hills through a neighborhood. Then I passed another 10 running down a steep dirt road (which I figured most of them hadn't spent much time running on dirt). Down the rail trail I got another 8 (includng the guy who passed me earlier) and then we crossed the highway and ran through a field, mostly uphill. I found myself wanting more hills to increase the pain of the runners ahead of me so they would walk, knowing I wouldn't. I picked off about 10 more leading up to the last aid station and was at 38. Climbing the last little hill I got four more and running down the other side into some neighborhoods I passed four more. With 1/2 mile to go I was at 46 and could see four more people beginning with a woman about 200 yards ahead of me. I hunkered down and caught all of them and with about 1/10th of a mile left I passed my bonus runner to make it 51. A minor accomplishment for my ego, but fun just the same.

The team, including Nathaniel, met me outside the stadium and we all ran into the finish line together. I actually don't really care for the Ragnar. I thought the traffic congestion, waiting, weirdness, and lack of sleep were just not my style. I'd much rather do an ultra team or probably better yet, just skip it altogether. But this year was fun. Our truck had a really good, supportive and fun group and being with Nathaniel was the bomb.

2011 Trail Miles Miles: 4.50Saucony Jazz 14 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lisa and I intended to do an easy ride after our fatigue ridden weekends and ended up in Bountiful challenging ourselves to climb 400 N and get to the Bountiful Temple. It was a killer climb on the tandem, but we did it--sweating and huffing and puffing all the while. We ended up averaging 18.2mph over the 35 miles which I didn't think was too bad considering it had the temple climb in the middle.

Tandem 2011 Miles: 35.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles with Nathan!

Saucony Jazz 13 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Counting two miles for hiking around and helping setup camp for Quest youth conference.

2011 Trail Miles Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two easy miles walking around the camp attending to things.

2011 Trail Miles Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Counting two miles for hiking around camp during cleanup of the Quest youth conference. Then went to the gym that afternoon and ran 6.2.

2011 Trail Miles Miles: 2.00Saucony Jazz 14 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

First real morning training ride in preparation for Lotoja. Went out with Lisa's group from the neighborhood. Scott, Todd, Steve, Jason, John.

2011 Bike Miles (on Road) Miles: 24.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Out with the group again for hill repeats in Farmington Canyon. 2X and then 2X on the Fruit Heights hill.

 Lunch run on the treadmill at work. 

2011 Bike Miles (on Road) Miles: 26.00Saucony Jazz 14 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another easy day with Lisa's group. Easy for them. Even their easy days redline me from time to time. fun though.

2011 Bike Miles (on Road) Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Averaged 8:23, so not too bad. It's hard to gauge where anything is in my training right now. We're off to the Shakespeare Festival in Cedar City for a mini vacation.

Saucony Jazz 14 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A nice easy run around Cedar City. I think I saw it all! We loved Midsummer Nights Dream on Th. Fr we saw Richard III -- Bad guy. Today "Music Man" then home. Great festival, but we struggled for things to do in between shows. Not a lot to do in Cedar City.

Saucony Jazz 13 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went on a tough ride on the tandem today. Kaysville to the top of Emigration Canyon and back. We pushed it hard and averaged 18 mph which isn't great, but hey...you've got to start somewhere!

2011 Bike Miles (on Road) Miles: 80.00Tandem 2011 Miles: 80.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Two easy this morning and four more at lunch.

Saucony Jazz 13 Miles: 2.00Saucony Jazz 14 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.253.000.000.005.25

Nice ride this morning with Lisa. 25 miles with some good hills and average pace of 20.6mph.

Ran 1 easy, then did 3 at 7:30 pace with .5 easy inbetween each.

Saucony Jazz 14 Miles: 5.00Tandem 2011 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 trail miles with Nathan. Great run. Nathan is getting stronger on his legs although I really pooped him out on this one.

2011 Trail Miles Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Alright. Golfed with Zac this morning. Walked the course. Counting 1 mile.

Comments
From Kam on Tue, Jul 12, 2011 at 00:47:59 from 174.23.205.58

Reed, have you got any races on tap in the next couple months?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nice ride with Lisa on the Tandem before heading to DC for a conference on Tuesday.

2011 Bike Miles (on Road) Miles: 25.00Tandem 2011 Miles: 25.00
Race: SAGE CONVENTION RUN/WALK 5K (3.1 Miles) 00:20:47, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.003.100.005.35

I am attending a conference near Wash DC and they held a 5k as part of the event. The race ran right along the Potomac River. I had no idea what the competition was, but figured that amongst a bunch of nerdy accountants like myself I could stack up pretty well. Although I thought there would be some young bucks that would take the day. I warmed up for about two miles really easy with some strides. Lisa (my wife) cheered for me and the race started. I ran with the leader for the first 3/4 mile and then he faded and I found myself in the lead. I thought that was weird. Then the race director caught up with me. I told him that I was not supposed to be at the front. He passed me to make to feel more at home and at the halfway point I was about 5 yards behind him. It was an out and back so I saw a couple of my friends (Paul Clark and Eric Anderson) not far behind on the return trip. I followed the race director and he increased his lead on me, but turned around occasionally to cheer me on. I wondered if he was going to drop out or if he was going to win, but I supposed him to be my escort and felt the rush as if I was the leader. Coming in to the finish he crossed the line first, Lisa cheered again and it was my turn (9 seconds behind). Not the fastest 5k ever, but it was very hot. Definately my highest placement in a race. Paul came in 3rd and Eric came in 5th amongst about 200 that raced. I have to say that for once I was glad to be an accountant and take 2nd in the "tallest midget competition!"

Saucony Jazz 14 Miles: 5.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Went out for a 10 miler. Ran across the Woodrow Wilson Bridge and into Alexandria, VA and then back. Beautiful run. Felt like a little kid. That's the part I love about running. I even volunteered to take a picture of two couples during my run.

Saucony Jazz 14 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rented bikes and rode from Alexandria up to the Mall and spent some time seeing monuments. Ate at Old Ebbitts Grill. Great restaurant!

2011 Bike Miles (on Road) Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rode south to Mt. Vernon. Beautiful path to ride on! Then rode north back to the Mall. Saw the Franklin Roosevelt monument (Japanese Pagoda) and the two art museums before having a very solemn experience at the Holocaust Museum. What an amazing atrocity. We must not let anything like that happen again. I love my brothers of the house of Judah! As they go, so goes the world.

2011 Bike Miles (on Road) Miles: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Great ride out to the Bountiful Temple and back. Killer hill. Fun ride though!

2011 Bike Miles (on Road) Miles: 33.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

On vacation in the wonderful town of Graeagle, CA where my Dad grew up. It's a little former lumber town where they used to make the wooden boxes for CA oranges. Now it's a retirement community in with several golf courses and the cute house my Dad grew up in is The Graeagle Mill Works--a bakery and sandwich shop that does a hopping business. Anyway, today Lisa and I rode our bikes into town and did a little loop back to the campground. 25 miles total. Freezing though! We had to stop and get some hot chocolate. Much cooler in the middle of the Sierra Nevada mountains than it is at the same elevation in Davis County, Utah.

2011 Bike Miles (on Road) Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lisa and I had a great ride up the Gold Lakes Highway and over to the Sardine Lakes where we dismounted and did a five mile hike with the kids up to the upper Sardine Lake overlook. An absolutely spectacular view of some of the most beautiful mountains in the country--no kidding! Then we rode back, but on the way back we took a sharp turn to ride up to a waterfall and Lisa spilled out in some gravel. She suffered some mean road rash, but was tough and after we cleaned her leg, hand and elbow and taped them up with the help of some good samaritan's first aid supplies, she continued on. I don't think it hurt that she has been watching some of the amazing athletes in the Tour de France wreck and get back up and ride. She's very tough! 50 miles total and over 3,000 feet of vertical. Good ride except for the spill.

2011 Bike Miles (on Road) Miles: 50.002011 Trail Miles Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I got Lisa back out on the road so she wouldn't be afraid to ride. She did pretty good, but was nervous. More gravel and a cattle guard didn't help. We climbed 1,000 feet and did 22 miles. Again, I think she's one tough chick.

2011 Bike Miles (on Road) Miles: 22.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Short run mostly on the road, but some dirt and did it in my trail running shoes. Just something to get the blood moving before the 10 hour drive home. Bummer that the vacation had to go so fast.

2011 Trail Miles Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nice Sunday ride on the Tandem. We really enjoy riding together.

2011 Bike Miles (on Road) Miles: 25.00Tandem 2011 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Now I'm in Sanford Florida for work returning tomorrow. It's really hot here, but I was directed to a great rail trail and as I haven't done much running lately I took advantage of the opportunity and ran a solid 10 miler. I was sweating buckets when I was done. Great workout though. I love running and I'm always amazed at how long I can go for once I get started. It's pretty cool.

Saucony Jazz 14 Miles: 10.00
Comments
From Kam on Tue, Jul 26, 2011 at 00:48:53 from 174.23.239.10

Nice double digit run in the triple digit humidity.

From jtshad on Wed, Jul 27, 2011 at 15:30:33 from 204.134.132.225

Great run, bet you are looking forward to the "mild" climate in Ogden!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45 mile round trip on my bike to work and back averaging just over 21 mph. Good workout!

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Good ride to work this morning. Intended to take it easy, but still ended up at 20.4 mph average for the 23.5 miles. Riding the bike is very fun.

Rode home the long way for 27.5 more miles. Tough ride through Ogden and along Hwy 89.

2011 Bike Miles (on Road) Miles: 51.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Great run this morning. Felt good. Long ride coming up tomorrow.

Saucony Jazz 14 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Great ride with Lisa on the Tandem. We climed over 7,300 feet. First we went around Pineview Res. and then up to the top of Monte Cristo (a 30 mile climb up 4,100 feet). Then we rode back down and over Trappers loop for another 1,100 foot climb and then put in a few miles in Morgan valley finally returning over Trappers loop and into Hunstville. Roughly the same climbing as the Lotoja, but 95 miles shorter. Glad to know we can do the climbing on the tandem.

2011 Bike Miles (on Road) Miles: 111.00Tandem 2011 Miles: 111.00
Comments
From jtshad on Sun, Jul 31, 2011 at 16:30:02 from 69.20.183.178

Great ride, sounds like a fun time together...what way to spend the day with your wife! Keep up the great training!

From Dorsimus on Sun, Jul 31, 2011 at 18:13:46 from 75.162.150.206

Wow, what a ride! Are you guys going to do Lotja tandem? Anybody ever done that before?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.007.000.000.0011.00

Great run this morning. Ran up to the mountain road above Hwy 89 which is a good 500 foot climb and then swept down to Shepherd Lane and back home. Had a good clip going after reaching the top of the route and then enjoyed the downs which set a good tempo for the flat at the end. Overall 7:54 pace. Brought my bike to work and hopefully will be able to ride home. We'll see how the day goes.

I was able to ride home. Took it fairly easy averaging 19.6mph.

2011 Bike Miles (on Road) Miles: 23.50Saucony Jazz 14 Miles: 11.00
Comments
From Kam on Thu, Aug 04, 2011 at 16:28:08 from 68.66.163.179

Nice workout running up that hill, Reed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Great ride to work averaging 20.3mph (darn stop lights!) over the 23.5 miles.

After work I took Nathan and Peter to the pool and swam just over 1 mile. Good workout. 1st time swimming with the thought of an Ironman in mind. Might be my last!

2011 Bike Miles (on Road) Miles: 23.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rode the bike to work and averaged 20.1 mph. A bit of a headwind. Pushed it hard. Loved the Tour de France although I spent way too much time watching it. Cadel Evans is a stud. So is Thor Hushof. Thomas Volkler (sp?) rocks the house. What a great competitive spirit!

Riding home after work so I'll just log the miles now.

2011 Bike Miles (on Road) Miles: 50.00
Comments
From jtshad on Fri, Aug 05, 2011 at 14:59:44 from 204.134.132.225

Looks like the training for LOTOJA is coming along nicely. Hope you are having a good summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

Climbed 4,000 feet up to Chinscraper Summit and then ran down the switchbacks. It was a great workout starting in the dark and then driving straight to work. I'm counting all of these as marathon pace even if some weren't because of the elevation attained at a fast pace and then the tricky descent as fast as I could go. Plus because I'm really sore now and most of the time running doesn't make me sore. But I'm going to incorporate this loop into my training again as part of getting ready for the beating that St. George gives the runners. I want to be ready!

2011 Trail Miles Miles: 10.00
Comments
From Kam on Tue, Aug 16, 2011 at 00:02:25 from 67.2.32.146

That is some good climbing, Reed. You won't be sorry for the downhill training, either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lisa and I headed out on the tandem again for our first peleton experience as a tandem team. We screwed up at the beginning because Lisa (who couldn't see the wheel in front of me) kept pushing me into that wheel. I ended up braking to show her when we were going to fast, but I had forgotten that braking in a peleton is a definite no no. After the guys behind us got rightfully mad at us (me...and we didn't know them) we settled into communicating better and getting used to drafting. After that the ride went very well. We communicated a lot and enjoyed the beneft of the peleton. We went from Mtn Green up East Canyon to the top of Big Mountain and then back down and over the hogsback and to Hennefer and Echo and almost to Coalville before we turned around and headed back over the hogsback and down East Canyon and over the river and through the woods. 104 miles in all. Over 5k elevation gain. Good climbing and best of all, I was able to do this after the tough mountain workout and soreness of the previous day. It was also very cool because we were able to spend a lot of time at the front pulling the peleton because of the power of two on a tandem. Great day!

2011 Bike Miles (on Road) Miles: 104.00Tandem 2011 Miles: 104.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2011 Bike Miles (on Road) Miles: 23.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Raced the BDO criterion race. 10X1.5miles. I should have taken second place, but there was a jerk who never pulled who passed me and took second by 300ths of a second. Oh well. I won a $50 gift certificate to Bountiful Bicycle.

2011 Bike Miles (on Road) Miles: 25.00
Race: BDO 5k (3.11 Miles) 00:20:25, Place overall: 5, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.890.003.110.0010.00

Took 5th in our business park race. We had some good runners and I placed behind the people that I thought I should have and beat everyone that I thought I should have. Then I added some miles to get to 10.

Saucony Jazz 14 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2011 Bike Miles (on Road) Miles: 23.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.000.000.0011.00

Ran 11 miles at average pace of 7:45. Great run. Felt very good!

Saucony Jazz 14 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

74 really not very fun miles on the tandem. Started out of Park City and then went to Kamas and then up the Mirror Lake Highway about 15 miles and back. Then around the south side or Jordanelle and back up to Park City. Tough ride on busier than I'm comfortable roads.

2011 Bike Miles (on Road) Miles: 74.00Tandem 2011 Miles: 74.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Took my sons Zac and Nathan who will be a Senior and Freshman at Davis High, respectively to a day of training with the Davis High Cross Country Team. I met Coach Talley who is awesome. I got to run with him a little bit along the shoreline trail until we caught up with Zac and Nate at the top of a hill. Zac was wiped out already and thought he was going to barf, but I got him restarted and we went two miles out and then back. Nate did well. Neither of my boys have done much running, but they are enthusiastic about giving Cross Country a try. They've been swimmers in the past. I hope it sticks!

2011 Trail Miles Miles: 4.00
Comments
From jtshad on Mon, Aug 22, 2011 at 12:32:07 from 204.134.132.225

Good luck with the boys, hope they enjoy running as much as their Dad!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ride to work.

2011 Bike Miles (on Road) Miles: 23.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rode into work and averaged 21.1. Fastest time of the year. Rode home and averaged 21.4. Great day of riding!

2011 Bike Miles (on Road) Miles: 47.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went to another cross country practice with Nate and Zac. It was slow going. These boys are not used to running. Coach Talley was very encouraging. Especially to Zac. The team has  a 5k on Saturday and I will be on a long ride with Lisa, but I've signed up the boys so hopefully they'll try hard! One boy reached out to Zac and made him feel like he wouldn't be lonely on the team. What a huge difference one nice person can make in someone's life.

Saucony Jazz 14 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lisa and I did a killer ride today on the Tandem. We left from our house in Kaysville with 6 other friends and headed north over the North Ogden Divide around Pineview on the west side and up Trappers Loop to the high point up Snowbasin Road, then back down and across the Weber River Valley and past Morgan, up East Canyon and then up Big Mountain and down the other side, then over the shoulder of Emmigration Canyon and down, across the UofU and the Capital and then north to home via the Legacy trail. Steep hills, over 8,500 feet of climbing. Lisa is one tough cookie! We love riding together even though we ocassionally get mad at each other--it's shortlived. Mostly we're encouraging and work very well together. I can feel her taking some of my share of the load sometimes and I'm amazed. I think we're ready for Lotoja but there's always the unknowns of game day now less than three weeks away. Time to taper, which I will do on the bike, but not on my feet. Now it's time to make sure that St. George is secure.

2011 Bike Miles (on Road) Miles: 140.00Tandem 2011 Miles: 140.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Good morning run. Hopefully I can do some more this afternoon. What is with this heat!?

Four more afternoon miles.

Saucony Jazz 14 Miles: 6.00
Comments
From Kam on Thu, Aug 25, 2011 at 00:49:38 from 174.23.127.3

School started, thus causing the heat wave.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

7 miles in the morning around town and then 5 in the afternoon on the treadmill. Did 4 of the miles at 3% decline. Need more downhill to get ready for the St. George beating!

Saucony Jazz 14 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles with Nathan. We got him signed up for the Cross Country team, but then we couldn't find the team! So we went to the gym and did intervals at his pace of 1X200, 400, 600, 800 and 1,000 and then back down the other side. Hoping for a good long run on Saturday.

Saucony Jazz 14 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.004.000.000.0018.00

I had a great time camping with my 11 year old son Peter at his first Scout Campout. The next morning I ran for a mile and then we went on a hike up to a ridge that had a beautiful view of the East Canyon Reservoir. This was about 3 miles RT. Peter and I had a good time and he hiked well commenting that it must be because of all the running he has done this summer--probably about 60 miles over the summer (go Mom!).

After the hike I helped him cook breakfast for the troop and then I took off on the rest of my run. I ran the 1/2 mile up to the dam and then around the east side of East Canyon Reservoir. I intended to turn back where route 66 meets route 65, but decided to run up the Hogs Back, which is a long steep hill that is a challenge for local cyclists (myself included!). I ran all the way to the top only to find that I needed two more miles to get to 7 to make it 14 for my out and back, so I ran down the other side for two miles towards Hennefer. Since we had already gone on the hike and had a late breakfast it was now 11am and about 90 degrees outside and my water supply was all but gone. After descending the other side of the Hogs Back for two miles and then re-ascending the summit I was beat. I walked the last 200 yards to the top and then ran down the other side back to the 65/66 intersection and all the way to the base of another steep climb...which I walked. But I felt pretty good for my accomplishment this far having done all that climbing and still was at 8:58/mile. I needed water. There was a state park about 1 mile away so I hoofed it to the top of the hill and ran to the state park where I doused my head in cold water and drank a full bottle. Then I went back out to the highway and completed my run. That was actually a few days ago now and I was sore on Sunday and even more sore on Monday so my run had the desired effect of breaking down the muscles in advance of St. George. I need a few more like that, but now it's time to taper for LOTOJA in two weeks. Life is never dull!

Saucony Jazz 14 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.201.000.000.006.20

Good run this morning which made me plenty late for work. But that's okay. Working is overrated.

Arrived home to my school teaching wife who was desperately in need of a ride and so we pounded out 20 fun miles on the tandem.

Good day.

2011 Bike Miles (on Road) Miles: 20.00Tandem 2011 Miles: 20.00
Comments
From baldnspicy on Tue, Aug 30, 2011 at 00:40:26 from 72.77.115.33

I saw your name in the Most Recent Entries and thought it said WeedRunner. Guess sometimes we see what we want to see. :-)

The tandem must be great fun! Nice job today. BTW, I totally agree that work is overrated! If only I were independently wealthy...

From jtshad on Tue, Aug 30, 2011 at 11:32:17 from 204.134.132.225

Thanks for the comment on the race.

Kami is not doing LOTOJA this year (didn't get in on the team she registered with) but instead doing the Wonder Woman Century in Payson on Sept. 17).

Good luck at LOTOJA and STGM! We will talk in person before STGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rode bike 50 miles to and from work. Very hot outside!

2011 Bike Miles (on Road) Miles: 50.00
Comments
From jtshad on Mon, Sep 05, 2011 at 22:27:25 from 69.20.183.178

Great, are you ready for LOTOJA?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

This was a great training run. I ran up the hill to the mountain road and averaged 8:18 after four miles. Then I ran the next 10 miles at an average 7:10 to get to 7:30 average for the 14 altogether. Great run!

Saucony Jazz 14 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

32 mile ride with Peter (my 11 year old) on the tandem acting as Stoker. Nathan and Lisa were on their bikes. We rode from Jensen Park out to Antelope Island to see the launch of the balloons for the Stampede Festival. The kids rode great! Lots of fun to have them with us!

2011 Bike Miles (on Road) Miles: 32.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nice ride in Ogden Valley with Lisa. Pretty easy ride. Beautiful morning.

2011 Bike Miles (on Road) Miles: 30.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2011 Bike Miles (on Road) Miles: 18.00Saucony Jazz 14 Miles: 2.00Tandem 2011 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2011 Bike Miles (on Road) Miles: 10.00Tandem 2011 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2011 Bike Miles (on Road) Miles: 10.00Tandem 2011 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lisa and I and three of our sons (the fourth is on a mission in Tennessee!) arose at 4:10am, showered, finished loading the car and headed for Logan to compete in the LOTOJA. It's amazing how much preparation goes into planning and executing a major event like this. Feed bags for every aid station, fluids for the day, spare tires and tubes, tuning of the bike, instructions for crew, etc. We arrived at the race nice and early. Got ready. Said hi to a few friends and then it was our turn. We entered the gate with 11 other tandem teams competing in both the licensed and citizen tandem classifications. The countdown was given and the race began at precisely 6:26am.

Logan to Preston: It was a bit dark, but the group formed a peleton and sped away. I had forgotten to turn on my Garmin so I started it then and was left to wonder how much time and distance elapsed while the Garmin found the signal. Wow! The peleton went out like a bat out of...well, too fast is what I mean. the slowest was about 23 and as fast as 30 on this flat stretch. This was downright retarded. They acted like it was a sprint when it is actually the longest USCF sanctioned cycling race in the country at 206 miles with three mountain passes to climb. There were several times in this stretch where Lisa and I had to fight to keep up. At every corner the lead team would blast around and act like they were sprinting for the finish. Dumb. We averaged 24.7mph to Preston and I told Lisa I was done with that group. We opted for the neutral aid station in Preston and dropped off our extra warm clothing in a bag, refilled our bottles and began the climb up Strawberry.

Preston to Montpelier: The Strawberry climb is long and ascends over 2,700 feet. The climb is mild at the beginning and gets steeper towards the summit at mile 60. We passed "Team Kirsten" a bunch of girls on the fun ride. Then we heard something in our chain. We stopped and looked things over and couldn't see anything. I took a potty break just in time for Team Kirsten to ride by (there is no privacy in cycling!). We got back on the bike and passed Team Kirsten again and they commented about the photos that they already posted on facebook. The noise continued and then stopped all of a sudden. Then Lisa said, "Reed, we have a flat." Apparently, what we thought was stuck in the chain was stuck in the tire and punctured it. We changed the tire fairly quickly and moved on, passing Team Kirsten and others now for the 3rd and last time. We both felt fairly strong climbing to the summit where there is a neutral aid station. Over the top we descended. lots of bikers tried to catch our wheel, but we were able to ditch them all with the power of the tandem...not to mention my parter aka "Torque" on the back. We flew down the hill and across the valley and into Montpelier.

Montpelier to Afton: The kids were waiting for us in Montpelier and they had all our stuff ready to go. We swapped out bottles and food and headed off for the next climb up Geneva Summit, about 1,000 feet up. This climb was uneventful, but Lisa and I do a lot of encouraging each other. We love riding together and make a great team. We ascended the hill and flew down the other side. Our descents reached as high as 51mph, but the bike always felt very stable.

The last major climb is over the Salt River Pass. About 1,450 feet and quite steep in the last 4 miles. This climb took some wind out of both of us and the sweat burned in my eyes over the last 3k. I commented to Lisa that the last K felt more like a 5k. Tandem's downfall is climbing and we felt it on this hill, being passed by a few large bikers that humbled us. No worries. We filled our water bottles at the top of the hill and shot down into Star Valley. This is a great part of the ride. A long downhill. Very fast. We did have people catch our wheel on this one and ended up dragging about 20 people down the hill, but sometimes that make you feel superhuman on the tandem. Across the flat we still kept a good pace and no-one passed us, but then we hit a little rise coming into Afton and a large group of bikers passed us that had been drafting off of us for a long time. No one said thank you. About a mile later, we came upon total carnage. Those same bikers had their lead man crash and everyone went right into him. It looked like 2 or 3 of them were unconscious. Bent up bikes everywhere. There were aid vehicles all along the course so we passed them swinging wide. About a minute later an ambulance came blaring down the road towards the accident. Awful. As we rounded the corner into the Afton aid station, one guy pulled up alongside us and told us that he was with the group that crashed, but decided to stay behind us rather than go around and stay with the group that wrecked. He felt like divine providence had worked in his favor today. We were glad we hadn't latched onto their rear and suffered the same devastation. The kids met us in Afton and got fresh supplies and off we went.

Afton to Alpine: Along this way Lisa started having some digestive difficulties. We made an emergency potty stop that was kind of hilarious, but not appropriate for here. After that she recovered a bit and started to feel stronger. She insisted on a bigger gear and slower cadence while she recovered but she still allowed me to crank away and I have to say that I didn't notice her letting up much. Tough girl! We arrived in Alpine at mile 156 and called out for our kids, but they were nowhere to be found. Bummer. So we headed to the neutral feed zone and reloaded and headed out. Lisa called Zac to let him know that we were already headed up the Snake River and to move on. We had no time to waste if we were to finish with a 10 in front of our time and even now, we needed to average about 23mph in order to make it. Not much chance, except I have been in enough races to know that the distance is not always what it's published to be or the GPS is not always perfectly accurate. I told Lisa if it turned out to be only 204 miles we might have a chance. We pressed on.

Alpine to finish: These are rolling hills with an overall 600+ foot climb. Some of the hills are fairly significant. We had to stop for another emergency potty stop for Lisa. When we started again, two of our friends caught up to us. We rode together for the next five miles past the high school, along the pathway and back onto the highway. At this point I told Lisa that I really felt like if we pushed it we could still come in under 11 hours. We went for it. With about 10 miles left we passed a tandem team (flying) and everyone in our path. We were cranking it. I wondered if our friends (Todd and Dave) were still behind us. We passed all kinds of groups. at 200.7 miles there was a 5k sign. This was just what I was hoping for. We had about 8 minutes to go 5k. We hauled. 4, 3, 2 1, and with 200 meters left to go our friends and about 30 other people that had grabbed onto our wheel came flying around us for a sprint finish. I felt like Mark Renshaw leading out for Mark Cavendish. It was beautiful. We heard the kids cheer (awesome), went through the chute crossed the line.

It was a great feeling to finish after last year's disaster where Lisa crashed (and has no memory of it) at mile 169 and we went to the hospital with a concussion and broken rib instead of finishing. Not this year. This year was a solid finish. A great event. After seeing me collect all my running medals, Lisa finally has a medal of her own. In the end I don't think it matters that we finished at 11:00:32. We rocked the house!

We placed 3rd out of 5 in our division (a podium finish!) and 7th of 18 total tandem teams. We're already planning next year's race.

 

2011 Bike Miles (on Road) Miles: 206.00Tandem 2011 Miles: 206.00
Comments
From jtshad on Thu, Sep 22, 2011 at 16:31:49 from 204.134.132.225

Sorry it took me so long to read and comment on your LOTOJA report. What an awesome report, big congrats to you and Lisa for a strong ride! Glad to hear that you missed the crash (so sorry for all those involved). Sounds like a wonderful time for you two!

How are you feeling for STGM? When are you heading down? We are likely leaving Wednesday night to get into the SLC area to shorten the drive on Thursday (bringing the whole family this time!). We are not staying at the La Quinta anymore...a friend has a condo he rented to us for a lot less $ so we are at the Sports Village area.

I will call you soon to chat more about your ride and the race next weekend.

Congrats once again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles to get back into the swing of running. Average 8:29.

Saucony Jazz 14 Miles: 6.00
Comments
From Kam on Tue, Sep 13, 2011 at 00:37:54 from 174.23.252.148

Good to see you getting back in the swing...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Played tennis with a friend on a business trip. Count 1 easy mile.

Saucony Jazz 14 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Saucony Jazz 14 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.505.500.000.0017.00

Good run. Went 8 miles with my son Nathan who is still running on the Cross Country team at Davis. That was his longest run ever and he did very well. 1 mile of this was at marathon pace. I wanted to get some downhill running today so my wife dropped us off in the foothills 8 miles from home and we ran home.

Then I ran one mile at 6:48 around my house while I waited for my son Zac to finish his breakfast. Zac drove me back up to another spot in the foothills and I ran another 8 miles to home. I had 3 fast miles and then slowed down for the rest. I bonked hard at 15 miles, but was able to run the 1st half of the final mile at MP. I think it was a combo of fatigue left over from LOTOJA and the fact that I hadn't eaten anything and drank just a little all morning. Still a good run and one that I think I needed to be ready for St. George.

Saucony Jazz 14 Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Whoops. Dinner looked to good to wait to eat after my run, so I had a large sloppy joe and then went for a run. Very hard. Will wait until after my run to eat dinner when I run from now on. Actually I hate evening runs. Much prefer mornings.

Saucony Jazz 14 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Only had time for 4 miles this morning, but averaged 7:27 so it was a good run on the heels of a very bad run last night.

Ran 6 miles at lunchtime. Averaged 8:15. One mile at MP.

Saucony Jazz 14 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got my 11 year old (Peter) out with me for 1 mile with Gidget (the dog). At first he was very against coming, but then he ended up having fun. Then I went out for four more on my own.

After work, Lisa wanted to go for a ride on the tandem so we went out for 23 miles. She said she loves riding the tandem more than riding her individual bike. It is fun. We go fast.

2011 Bike Miles (on Road) Miles: 24.00Saucony Jazz 14 Miles: 5.00Tandem 2011 Miles: 23.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy morning run. Need to start getting my legs juiced up for St. George.

Saucony Jazz 14 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

Ran 10 miles with mile 6 and 10 at 7:36 and 7:30, respectively. Then I picked up Nathan and ran 4 more with him. Always fun to run with Nathan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Sunday walk/jog with Lisa.

Addidas Supernova Pair 3 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Five miles in the morning and three more with Nathan in the evening.

Addidas Supernova Pair 3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles averaging 8:09. Felt pretty good, but hoping to get some zip in my legs before Saturday!

Addidas Supernova Pair 3 Miles: 6.00
Comments
From Kam on Wed, Sep 28, 2011 at 00:21:57 from 67.2.44.160

Have a 5-hr energy at the starting line for better mental acuity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy taper miles. I wish they felt easier. 8:30 average.

Addidas Supernova Pair 3 Miles: 4.00
Race: St. George Marathon (26.2 Miles) 03:17:34, Place overall: 430, Place in age division: 48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

What a great race for me! I really only hit the wall with about 2 miles left, but even then I was able to run all the way to the finish.

I didn't run at all on Thursday or Friday before the race. Lisa took the day off work Friday and I spent the morning selecting songs for my running playlist that were between 160 and 180 bpm. Unfortunately, the only songs that I had the data for were from mp3's and these are mainly from my old CD's collection. So Earth Wind & Fire, Journey, Smash Mouth, etc. But there were some really good songs. I have heard that 180 steps per minute is the optimul efficiency for running. After trying it in this marathon I'm a big believer.

Lisa drove and we rode to St. George with a friend for a passenger (Terry Foust) who just ran the Wasatch 100 three weeks prior. The time passed quickly with great conversation. We went to the expo and got our numbers, talked to friends and then dropped Terry off at his in-laws and checked into the La Quinta and took a quick ice bath. Lisa and I went back to the expo for the Spahghetti dinner and returned to the hotel to watch BYU pull off a miracle win and went to bed for a very restless night of sleep.

I woke up after minimal sleep and got ready including drinking 1/2 a bottle of Powerade. Lisa and I went downstairs for breakfast. The first person I saw looked like a ripped kenyan man who made me feel like I wasn't a runner and I should just go back to bed. I grabbed a bagel and a yogurt, put them in my bag and headed out the door. I said hi to Jeff Shadley and met Terry and Troy Anderson and rode up to the start. My goal was sub 3:20. This has been my goal ever since I decided to run a marathon--10 marathons ago. After a porta potty stop and another trip to the weeds, I got in the corral with the 3:15 pacer and the gun went off. I said a prayer for a positive experience and took it as a sign from heaven that the first song on my playlist was the Fisherman Song by Mae. A great way to start the run.

I stuck with the 3:15 pacer not really caring how close he was, but not wanting to run ahead of him and ran to the cadence of the music. 3:15 was not my goal. 3:19:59 would be acceptable and thrilling. I decided not to look at my watch for a while, but just run comfortably with the pacer in my sights and to the cadence of the music. I planned to drink at every aid station and fuel every five miles. I had "Stinger"s for fuel for the first half and GU for the 2nd half. Everything felt very easy and I found myself ahead of the pacer climbing the Veyo hill and for a few miles after that. But I let him catch me. I looked at my watch at 10.84 miles for the first time. Average pace was 7:29. Everything good so far. I caught a friend, Rick Nef, at an aid station and we ran together for a few minutes before I let him go. I stuck with the cadence that was comfortable to me and ran with the music. Across the Dammeron Valley there was a headwind, so I tucked in behind the group that was with the pacer and let them break the wind for me. The pelaton did a nice job. At mile 14 I was a bit behind the pacer, but the route heads downhill and everything felt good. Lisa cheered for me at mile 16 at the top of Snow Canyon. She had ridden her bike there and had a bottle of Heed ready for me. I had been carrying my hat the whole time and intended to give it to her. No hat next time. Too much heat retention. I forgot to ditch the hat. I drank some Heed and tossed the bottle.

About mile 18 I came up to a girl with the best mantra I've ever seen. It carried me for a while. "The only good race pace is suicide pace, and today looks like a good day to die!" It was awesome. I read it several times as I approached the last real hill of the day. At the base of the hill, I grabbed a half drank (dranken, drunken...) water bottle and decided it was okay to unscrew the cap and dump the rest over my head. It felt good. At the remaining rest stops I drank one cup of Gatorade and dumped a cup of water over my head. I at my two GU's along the way and tossed my last Stinger (which I love!), but let's ditch the extra weight.

At mile 22 I passed my Kenyan friend from the hotel as he stretched out something that wasn't working right. At mile 24 I was pretty beat, but by now I knew that if I just kept running I would realize my sub 3:20 goal. Lisa was there and cheered for me again. I ditched the hat. My watch read 7:29 average min/mi. I ran through some water misters and had 10% of the race left. I passed people walking and told myself to "Run through the carnage" which is a phrase I use to refer to all the suffering people that have hit the wall near the end of the race--Carnage. I was running out of gas myself when I saw my nephew Lamon and his wife Mary at mile 25 and they called out to me with a great cheer. It was awesome. I needed the lift. I turned to run down to the final turn and made it there with 1/2 mile left in the race. I was beat. I ran to the beginning of the chute and wanted to stop desperately with 0.2 miles left. Lisa called out to me to get moving. I thought of Audrey Hepburn's cheer for Dover in My Fair Lady, "Come on Dover, move your bloomin A...!" What else could I do? I ran it in at 3:17:34. Goal met. I got my medal, did two loops through the mist area and started looking for Lisa. It was sweet to see her and receive her congratulations. She is so supportive and was just as excited as I was. I met friends coming into the finish and enjoyed the food and the moment.

In the end my splits were positive by only 35 seconds. A near perfectly timed race. I credit blessings from above for a great day. I think the music was a huge factor and all things including my hydration and nutrition plan, my tapering as well as my maintenance plan to run at least two 10 milers per week while training on the bike over the summer for the LOTOJA all seemed to work out. Anything can happen on game day. It sure was nice to have things work out so well on this day.

My splits follow:

1 7:36
2 7:26
3 7:03
4 7:10
5 7:13
6 7:10
7 7:11
8 8:13
9 8:02
10 7:43
11 7:54
12 7:30
13 7:18
14 7:37
15 7:13
16 6:59
17 7:23
18 7:21
19 7:45
20 7:31
21 7:18
22 7:47
23 7:41
24 7:30
25 8:03
26 7:56
27 2:02

Saucony Jazz 14 Miles: 26.20
Comments
From jtshad on Mon, Oct 03, 2011 at 15:11:36 from 204.134.132.225

Congrats on the PR and great race! You did awesome, I didn't realize this was a PR when we saw you and Lisa after the race, you should have said something!

You should be proud of running such a consistently paced race in those conditions, especially coming off little running training and so close to LOTOJA.

It was great seeing you, sorry we didn't get more time to spend together. When are we and the wives going to hook up for the adventure run/ride weekend?

From Kam on Wed, Oct 05, 2011 at 19:48:51 from 68.66.163.179

Wow, Reed. Congratulations on your PR. You've really got to be encouraged by that, especially on such a hot day. You ran the perfect race. I admire your strong finish.

I'm going to have to put together a playlist like you describe, but mine will probably be light on Earth, Wind and Fire. I guess that was a very appropriate band for the conditions on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Recovery walk/jog with Lisa.

Saucony Jazz 14 #2 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Revovery jog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

An easy four miles. Beautiful sunrise and then a nice downpour for the last two miles. Enjoyed the run though. Legs still sore.

Saucony Jazz 14 #2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

First time on the treadmill with all the rain. Yuck. Treadmills are boring! It will take a while to get numb to it. Outside is so much better.

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

Easy treadmill run.

Saucony Jazz 14 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Spin class for one hour and then 3 miles on the treadmill.

2011 Spin Miles Miles: 16.00Saucony Jazz 14 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.002.500.006.20

2.5 miles of 800 meter repeats with Nathaniel at the Davis High Cross Country team practice. Lots of fun. Coaches are awesome.

1.5 mile cooldown with Nathaniel.

2.2 miles with Gidget after we got home.

In the afternoon, Lisa and I took the tandem out for a nice ride from Mountain Green to the East Canyon Dam. 42.5 miles. Little rain, little wind, little sunshine. Some pretty fall colors. Average 20.3mph.

Saucony Jazz 13 Miles: 6.202011 Bike Miles (on Road) Miles: 42.50Tandem 2011 Miles: 42.50
Comments
From jtshad on Tue, Oct 11, 2011 at 11:49:40 from 204.134.132.225

A nice day of family athletic endeavors!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

3.3 miles on TM. 

Saucony Jazz 14 #2 Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch run from work up the Ogden Parkway to the mouth of the Canyon and back.

Saucony Jazz 14 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2 miles warming up my son Nathan and chasing him around at the Davis School District Regional Meet. He did great with a PR on 3 miles of 21:12. I'm excited to continue to work with him to build his base.

 Came home and went out for an easy 6 miles at 8:27 average.

Saucony Jazz 14 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lisa and I played hookey from our work today and drove down to the base of American Fork Canyon. Then we rode our tandem over the Alpine Loop to Sundance Ski Resort where we had lunch. The climb up this side is 3,000 feet. Then we went back up to the summit (a 2,000 foot climb) and down American Fork Canyon again with a little side trip up to Tibble Fork Lake. Beautiful ride with the leaves changing and the snow on Mt. Timpanogos. The we drove to our old neighborhood and checked in on a friend who has just beaten breast cancer. Tough battle. Awesome spirit! Then we dropped by to see each of our parents before driving home. What a terrific day!

2011 Bike Miles (on Road) Miles: 40.00Tandem 2011 Miles: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five easy miles around work at lunchtime.

Saucony Jazz 14 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went on a tandem ride from the Zoo up Immigration Canyon and over to the top of Big Mountain. About 3,000 feet of climbing in all.

Returned home and Lisa and I took the boys out for a hike up Baer Canyon. 4 miles roundtrip and about 1,500 feet of climbing.

Fall is spectacular this year!

2011 Bike Miles (on Road) Miles: 30.002011 Trail Miles Miles: 4.00Tandem 2011 Miles: 30.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A nice easy morning run in the dark with the streets damp from an overnight rain and LOTS OF CRAZY TEENAGERS DRIVING TO SCHOOL. It was very peaceful.

Saucony Jazz 14 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

First long early morning miles on the treadmill.

Saucony Jazz 14 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.250.000.007.50

Progressive run on the treadmill starting at 6mph for the first quarter mile and then increasing the speed (at 1% incline) by .1 each quarter mile. I ended up running the last .17 at 6:40 pace before the hour was up and the treadmill went into limp mode and I walked out the last .08. Average pace was 8:06, but I felt stronger in the last few miles than I expected given that I've been so tired lately. Anyway, glad to start adding a little speed back in again.

Saucony Jazz 14 #2 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight easy miles on the treadmill.

Saucony Jazz 14 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Enjoyed a fun hike with the kids up Lambs Canyon in the beautiful fall colors. It was wonderful. The kids ran down the canyon most of the way. Great colors. Climbed 2200 feet.

Afternoon ride with Lisa. 1st time in a long time on my single bike. Enjoyed the ride with my wife and my neighbor Chad.

2011 Bike Miles (on Road) Miles: 16.002011 Trail Miles Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rode up to the temple and back. Great climb. Took 14 minutes on the climb. Then off to the football game with the family.

2011 Bike Miles (on Road) Miles: 31.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran the shoreline trail by Ogden Canyon. Beautiful run, but my head was blurry. Just not very focused. I ended up tripping and getting scraped up a little. Not bad really, but that's the first time I've fallen while running. Clutz.

2011 Trail Miles Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Seven miles on the TM today.

Saucony Jazz 14 #2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Swam 1.3 miles this morning. Completed 1 mile in 44 minutes (not very fast!). Then swam until the hour was up. 46 laps in a 25 yard pool.

Glorious trail run (with no falling on my face) during lunch. Funnest run I've had since St. George.

Addidas Supernova Pair 3 Miles: 5.002011 Trail Miles Miles: 5.002011 Swimming Miles: 1.30
Comments
From jtshad on Thu, Oct 27, 2011 at 10:49:11 from 204.134.132.225

A nice day of workouts!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Feeling really tired today. Talked myself into going for a walk in the afternoon. Ended up running two miles.

Addidas Supernova Pair 3 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Swam one mile in 39 minutes. Learned that a swimming mile is actually 1,650 yards instead of 1,750 (1500 meters). Improved my hour swim to 50 laps or 1.5 miles. I know it's only my second time since an initial swim 2 months ago, but I feel like I'm learning quickly. Watched some videos on Youtube about triatholon swimming that were helpful.

Went on a great lunchtime run on the south side of Ogden Canyon on the shoreline trail. Beautiful! The south side is much prettier than the north in terms of foliage. So fun to pump it uphill and then fly downhill. It feels like your winding up the rubber band on your boy scout rocket and then letting it go on the way down.

2011 Trail Miles Miles: 6.002011 Swimming Miles: 1.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Chilly ride (32 degrees!) on the tandem out to the ranch and back. Averaged 20.3mph for first 43 miles. Wind on the causeway slowed us down a little, plus, we brought no food, so we ran out of gas but we ended up at 19.8mph for the 62 miles. Good ride.

2011 Bike Miles (on Road) Miles: 62.00Tandem 2011 Miles: 62.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Went for a good, but tough run up the Indian Trail at the mouth of Ogden Canyon. The trail climbed 1,500 feet in 3 miles. Then I turned around and ran back. Great trail. I can't believe how quickly you can go from being at your desk in the city to what feels like the middle of nowhere and then back again. Cool sort of surreal experience.

2011 Trail Miles Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Tried swimming again. I swam for an hour again. It felt harder this time. I think it's because I quit counting laps and just went by the clock. I ordered a finger lap counter last night because for the life of me I can't keep track of what lap I'm on. I also ordered some Jammers.

2011 Swimming Miles: 1.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.500.009.00

Did some speedwork on the treadmill this morning. I've never spent much time with the treadmill on 10mph. I devised a 10X10X10X.25 workout where I warmed up and then ran .25 at 10mph and then .25 at 10min/mi alternating 10 times. I thought I was going to barf. To think that real runners can keep a 6min pace for a marathon is incredible.

2.5 easy miles in the afternoon in my jeans. Tired of sitting all day!

Addidas Supernova Pair 3 Miles: 2.50Saucony Jazz 14 #2 Miles: 6.50
Comments
From jtshad on Wed, Nov 02, 2011 at 14:29:22 from 204.134.132.225

Awesome workout! Great job on running a fast pace for your speedwork (TM's are good for getting the feel for the turnover at pace).

Hope that all is well with you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

Ran from Rainbow Gardens south on the shoreline trail. Intended to do 8 miles RT, but didn't know where that would take me. Ended up running up Waterfall Canyon to the falls. Cool and beautiful. Leaves coating the ground like an autumn carpet! Ice on the falls. Great escape!

2011 Trail Miles Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went swimming with my new jammer swimming suit and fancy ring lap counter (very fun). Swam 2 miles. 1st mile in 33 minutes. Average pace 1:07. Not very fast, but I'm working on it.

It was so warm before this supposed storm that I decided to ride my bike to work. Averaged 20mph for 22 miles and then cooled down for 1 mile.

It is a day of thanks. Every time I think of it I am giving thanks to Heavenly Father for  protecting me today when I was so stupid I turned left at a light in front of an oncoming car. It could have been disastrous, but he put on his brakes and skidded while I rode away safe. Very close and I am grateful today for His protection even when I do things that are stupid.

Now I have to work. Bummer.

I signed up for the St. George Ironman on Tuesday. If anyone knows of a good triatholon training blog, please let me know. I need something that allows for tracking the multiple sports.

2011 Bike Miles (on Road) Miles: 23.002011 Swimming Miles: 2.00
Comments
From Kam on Fri, Nov 04, 2011 at 12:18:54 from 68.66.163.179

That's a big commitment, Reed. Good luck. Does this mean I won't be seeing you at the Striders Winter Series?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Longer run on the treadmill. Felt very lathargic after this weeks trail runs, swimming and biking.

Saucony Jazz 14 #2 Miles: 10.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Enjoyable 7mile easy run on the TM this AM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

Easy miles on the TM. 18 miles on my bike trainer.

2011 Bike Miles (on Road) Miles: 18.00Saucony Jazz 14 Miles: 10.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Saucony Jazz 14 #2 Miles: 6.302011 Swimming Miles: 1.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1 hour on the trainer this morning watching the news. Average HR 140.

2011 Bike Miles (on Road) Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Went to spin class for 1 hour. It was fun. I sweated alot. Then I went and ran five miles on the TM. 8:34, 8, 7:47, 7:30, 7:24.

2011 Spin Miles Miles: 20.00Saucony Jazz 14 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Progressive run with Nathan at the Gym on the TM. Felt strong, but having some trouble with my heel. Woke up a few nights ago and first step out of bed was painful on my heel. Getting slowly better. It was weird. Nothing led up to it. Never hurt while running or before I went to bed.

Saucony Jazz 14 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went swimming 1.25m this morning. Felt like a rock, and not in a good way. Trying to improve my form and in doing so, I'm breaking down my old form. Ugly in the process. Hopefully good on the end result.

Easy run at lunch.

Saucony Jazz 14 #2 Miles: 6.002011 Swimming Miles: 1.25
Comments
From Kam on Mon, Nov 14, 2011 at 16:45:04 from 68.66.163.179

Are you working with a coach? Swimming is such a workout, but I guess it's more upper body, so you'd have some left for a 6 mile lunch run. Impressive.

From ReedRunner on Mon, Nov 14, 2011 at 18:34:13 from 216.51.58.2

I found some really good training videos on Youtube. Trying to self train. But considering a coach. You're not kidding about swimming. It is an exhausting workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

2011 Bike Miles (on Road) Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

2011 Spin Miles Miles: 18.00Saucony Jazz 14 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Went swimming in the morning. Just 1/2 mile, but spent about an hour just focusing on form. At lunch, I checked out the Golds Gym in Ogden. Really nice facility. Ran 1 on the treadmill (every single one has a TV on it) and then 2.1 on the track. Then I jumped in the pool for a few laps. I left work a little early and caught a bike ride with Lisa for 18 miles. This is the first day (accidentally) that I've done all three disciplines on the same day and it's funny, but I think you could call it a cumulative Sprint tri.

2011 Bike Miles (on Road) Miles: 18.00Saucony Jazz 14 #2 Miles: 3.102011 Swimming Miles: 0.50
Comments
From jtshad on Mon, Nov 21, 2011 at 15:43:27 from 204.134.132.225

Wow, what a great workout today! You do know it is November, right? Where are you planning on using all this tri training? Heading to Florida soon?

Great job!

From ReedRunner on Tue, Nov 22, 2011 at 19:51:44 from 216.51.58.2

Hi Jeff. I got the crazy idea to sign up for the St. George Ironman. My cousin signed up for it too. Why not a new challenge? Here we go! Should be interesting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went to spin class for an hour (about 20 miles) and then ran for four miles at an easy pace.

2011 Spin Miles Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

Ran 6.2 miles outside with Nathaniel. Loved the company. Then went to the gym with Lisa and ran 7.25 more while she hit the spin bike.

Saucony Jazz 14 #2 Miles: 13.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5.6 in the morning and 4.4 more at lunch.

Saucony Jazz 14 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Ran 5 miles this morning in 37:11 and then 3 more easy miles in the afternoon. Then I practiced my swim technique. Good practice. I think I'm getting it!

Saucony Jazz 14 #2 Miles: 8.002011 Swimming Miles: 0.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lisa and I took a glorious tandem 63 mile ride from the gas station in Mtn. Green along the back of the Wasatch mountains up to Morgan, then up East Canyon and around the reservoir and the resort to where the road up to Big Mtn is closed. Then we turned around and rode back about 5 miles and turned up and climbed the Hogsback. On our descent we hit 50mph (ugghh...) then went back down East Canyon and along the East side of the valley and back to the Sinclair. We love riding together and even though it got chilly and dark towards the end it was very fun.

2011 Bike Miles (on Road) Miles: 63.00Tandem 2011 Miles: 63.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.500.000.0012.50

Ran 10.5 miles at a 7:46 average pace on a sunny Thanksgiving morning. A tough run on the heels of yesterday's long ride. But I was glad with the overall result. Then I played ultimate Frisbee with the family after Thanksgiving lunch. A very fun day.

Addidas Supernova Pair 3 Miles: 2.00Saucony Jazz 14 #2 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Bought some new Brooks Launch shoes on Black Friday. The running store (Striders) is the only place I went. Nathan and I went to the gym in the afternoon and Nathan challenged himself to try a six minute mile, which he did! He was awesome. Great looking stride. I treated to hot chocolate after the run. 7 easy miles for me.

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Trying to reach 2000 miles before year end while still swimming and riding. I was able to do a few extra miles this week to cram down the average weekly requirement. 10.5 miles today with 1/2 mile swimming.

2011 Swimming Miles: 0.50Brooks Launch Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy treadmill miles at lunchtime.

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran 11 miles in the morning and went swimming 1 mile at lunch.

2011 Swimming Miles: 1.00Brooks Launch Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.500.000.008.00

Spin class for 18 miles and then four miles on the treadmill.

More more miles in the evening.

2011 Spin Miles Miles: 18.00Saucony Jazz 14 #2 Miles: 4.00Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swam 1.25 miles at lunch.

2011 Swimming Miles: 1.25
Comments
From Kam on Thu, Dec 01, 2011 at 23:36:48 from 67.2.47.84

That sounds like a long lunch or you are getting faster. Is a mile in 40 minutes reasonable?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.250.000.0012.25

Progressive run on the treadmill. Felt good after a day off the legs yesterday.

Brooks Launch Miles: 12.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.850.250.000.003.10

1/2 century spin class. Very hard workout. Then 5k on the treadmill just to see if I could run after biking. It felt good.

2011 Spin Miles Miles: 55.00Saucony Jazz 14 #2 Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five easy treadmill miles today this morning.

Swam 1 1/4 miles at lunch.

2011 Swimming Miles: 1.25Brooks Launch Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swam 1 mile at lunch.

2011 Swimming Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Spin then run. Good workout.

 Swimming at lunch.

2011 Spin Miles Miles: 20.00Saucony Jazz 14 #2 Miles: 1.25Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles with Nathan in the evening. It was fun. We traded off deciding what we were going to do over the next quarter mile.

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Spent all day replacing the garage door opener. Then I finally got around to assembling my new treadmill. Ran 1 mile and went to bed.

Brooks Launch Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four miles on the new treadmill. Works great. Really nice to have a treadmill in the house again.

Brooks Launch Miles: 4.00
Comments
From jtshad on Mon, Dec 12, 2011 at 11:09:44 from 204.134.132.225

Good to have the option and flexibilty. Did you get a nice one?

From ReedRunner on Wed, Dec 14, 2011 at 18:30:45 from 216.51.58.2

It's decent. Not commercial by any stretch, but good and stiff and has a 3hp motor. We have an Icon outlet right by where I work so I got probably a $1,200 TM for $600.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles on the treadmill.

Brooks Launch Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles on the treadmill.

Saucony Jazz 14 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spin class this morning and a swim at lunch. Swim felt good. 1 mile in 34 minutes.

2011 Spin Miles Miles: 17.002011 Swimming Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles on the TM.

Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Spin class for 55 minutes. 17 miles. Then a 4 mile run at easy pace on the TM. Both in the morning. Then at lunch I went and swam 1 mile in 35 minutes.

2011 Spin Miles Miles: 17.002011 Swimming Miles: 1.00Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 easy miles on the treadmill.

Brooks Launch Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles in the morning.

Saucony Jazz 14 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

8 miles in the morning and then 2 more in the evening watching my wife do P90X. The program looks pretty good!

Addidas Supernova Pair 3 Miles: 2.00Brooks Launch Miles: 8.00
Comments
From Kam on Thu, Dec 22, 2011 at 01:50:11 from 174.23.227.37

Solid miles complete with entertainment. Good stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran five easy in the morning. Swam after work for a mile. Ran two more when I got home and found my wife again in the middle of P90X. Tired and hungry. Swimming makes me really hungry!

2011 Swimming Miles: 1.05Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight easy miles on the treadmill in the morning. Only a few more miles until I make it to 2k for the year.

Brooks Launch Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

3 miles by myself and 5.5 more with Nathan.

Saucony Jazz 14 #2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Bought a trainer to spin at home. Spent about 45 minutes on it or about 15 miles. Felt really tired and fatigued still. going to take the rest of the day off and take it easy during the break.

2011 Spin Miles Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Wonderful run on the shoreline trail this morning. Then took the tandem out for a 17 mile spin with Lisa and Nathan on his bike. Nice day.

2011 Bike Miles (on Road) Miles: 17.002011 Trail Miles Miles: 10.50Tandem 2011 Miles: 17.00
Comments
From jtshad on Tue, Dec 27, 2011 at 12:06:24 from 204.134.132.225

Good run, cool that you got out with Lisa!

Nearly at 2000 miles...one more run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Seven miles on the TM. Miles 4, 6 and 7 at MP. Got a sudden head cold last night and sweating it out this morning. Crossed the 2k mark! Now I need 1.25m swimming to get to 20 miles...really in the last two months and maybe I'll stretch for the 2,700 miles on the bike mark. We'll see. Thanks for your support Kam and Jeff. I really appreciate it!

Saucony Jazz 14 #2 Miles: 7.00
Comments
From Kam on Thu, Dec 29, 2011 at 01:28:03 from 174.23.235.184

Nice job on 2k. Maybe I'll hit that next year.

From jtshad on Thu, Dec 29, 2011 at 13:39:45 from 204.134.132.225

Great job! Your 2,002 running miles would have taken you from Seattle, WA to Tulsa, OK!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spin on trainer this morning for 1 hour.

2011 Spin Miles Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swimming with Nathan and Peter in the morning. Then in the afternoon, rode out to the Great Salt Lake and back. It was cold on the causeway towards Antelope Island! Turned around about 1/2 way across to get 31 miles in all.

2011 Bike Miles (on Road) Miles: 31.002011 Swimming Miles: 1.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

One mile jog this morning helping one of our scouts with his personal fitness merit badge. Tuned up the kids skis and sent them on their way. Then took a nice tandem ride out to the end of the Legacy Parkway trail and back. Stiff headwind going out with average speed of 18.6mph, but pulled the average up to 20.3 on the way back with speeds as high as 30, but mostly between 23-27. 42 miles in all. They're connecting the Legacy Parkway trail with the Jordan River Parkway trail. Construction is underway now!

2011 Bike Miles (on Road) Miles: 42.00Tandem 2011 Miles: 42.00Brooks Launch Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Ran 7 miles with my son Nathan on the shorline trail and then added one more at home to get to 2011 miles for the year 2011 along with 2,700 miles biking and 20 miles swimming. Now I'll be squarely focused on training for the St. George Ironman.

2011 Trail Miles Miles: 7.00
Comments
From Kam on Mon, Jan 09, 2012 at 23:51:03 from 68.66.163.179

You put in a LOT of work in 2011. Good luck with your goals in the current year.

From jtshad on Wed, Feb 29, 2012 at 08:27:57 from 204.134.132.225

Hey, where are you?

From Kam on Wed, Sep 12, 2012 at 15:08:34 from 68.66.163.179

Where are you, Reed?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1515.46404.0991.870.002011.42
Saucony Jazz 13 Miles: 445.20Addidas Supernova Pair 3 Miles: 430.652011 Spin Miles Miles: 520.002011 Bike Miles (on Road) Miles: 2180.752011 Trail Miles Miles: 178.25Saucony Jazz 14 Miles: 494.35Tandem 2011 Miles: 1258.50Saucony Jazz 14 #2 Miles: 205.902011 Swimming Miles: 19.00Brooks Launch Miles: 121.75
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