| Location: Lake Havasu City,AZ, Member Since: Sep 29, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 23 marathons
6 Bostons (2007-2011, 2017)
3 Half Ironmans
2 Ironmans
3 50 Milers
1 Grand Canyon Rim to Rim to Rim
Marathon PR:
2:59:00 St. George 2008
2:58:03 Boston 2010
1/2 Marathon PR:
1:25:41 Havasu Half 2009
1:24:09 Painter's St.George 2010
Half Ironman PR:
5:25:02 HITS Havasu 2014
5K PR:
18:23 LHC Turkey Trot 2014
18:22 LHC Turkey Trot 2017
50 mile PR:
7:56:14 Avalon50 2016 Short-Term Running Goals: Break 3 hours again
Doing it a Boston would be sweet!
It was sweet!
UPCOMING RACES
Long-Term Running Goals: Have fun!
Personal: Married
4 kids
Optometrist
Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 850.15 | 73.95 | 38.20 | 64.45 | 0.00 | 1026.75 |
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| SpeedStar 2 #2 Miles: 46.30 | Addistar Ride2 Miles: 386.50 | SpeedStar 4 Miles: 172.60 | HyperSpeed3 Miles: 144.15 | Nike Free Miles: 217.40 | Vibram 5 Fingers Miles: 4.00 | Asics Tarther Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 32.70 | 0.00 | 0.00 | 0.00 | 0.00 | 32.70 |
| HAPPY NEW YEAR! Last year on New Years Day I ran my own personal marathon which I won, :) of course I was the only one running, but I turned in a pretty good time and was happy with the run. This year I decided to run my own personal ultramarthon. I predetermined a 40 mile run that I would embark upon. Unfortunately I did not win this year even though I was the only one running. I had to take a DNF, but I still had a good run which I'm happy with. Doone decided we needed to throw a New Years Eve party which was a lot of fun, so we had a house full off guest until about 1am. By the time we got cleaned up and I got my running things together, it was almost 2. I took off on my run and started way too fast. The first mile was right about 7 minutes. I backed off that pace, but still finished the first ten miles averaging a bit faster than 8:00. I finally found a good rhythm on the next 10 miles were I averaged around 8:25. Four miles into the next 10 miles I had a 4 mile climb of about 600 feet and that really kicked my butt. I never really recovered from that. My legs started hurting pretty good, around mile 30 and I decided I better head home to avoid any prolonged recovery time. I never cramped and I never walked, but I did not finish my planned 40. I'll just have to try again another day when I can be more rested. The whole day was a busy day working out in the yard for about 5 hours and then we had to set up for the party and have the party. Anyways it took my 4hours 40 minutes to run the 32.7 miles I did finish for and AP of 8:34. I have some major admiration for Crocket who just finished that 48 hour race having run 187 miles. Amazing!!!! |
| SpeedStar 2 #2 Miles: 20.30 | Addistar Ride2 Miles: 12.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.40 | 3.00 | 0.00 | 0.00 | 0.00 | 10.40 |
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I had a 2 hour lunch break today, so I went running. I was a bit nervous about how my legs would feel, but to my surprise they felt great. After 4 miles of easy running that was much faster than expected, I decided it was a good time to start mixing in some faster running. I did miles 5, 6, and 7 at (6:45), then backed off for the last few miles Total run 10.4 miles with an AP of 7:24 That's the fastest I've run 10 miles since before my injury!
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| Addistar Ride2 Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice easy 10 mile recovery run. AP 8:14 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
| I hurt my rotator cuff yesterday, I think taking down Christmas lights. It kept me up all night, so I finally got out of bed around 5 and headed for an easy run. I was tired and cold and felt miserable, so I quit my run at 2.2 miles. Who would have thought an arm injury would cause me to have to run less? It's probably good for my rest. |
| Addistar Ride2 Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.90 | 0.00 | 6.90 |
| My arm felt much better this morning, but not 100%. It didn't seem to bother me on my run, but I decided to keep my run a bit shorter than normal to make sure everything is fine. I ran at the fast end of easy for 6 miles, then I did 6 strides for a total run of 6.9 miles. I figure I better start doing some strides to work into the speed work nice and easy.
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| Addistar Ride2 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| 3.7 miles at the fast end of easy in some seriously crazy wind. I was planning on going farther, but I wasn't mentally tough enough in that crazy wind. AP 7:11
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Started running this morning and my right knee really hurt. It hurt a bit yesterday as well. It is weird, because I had no pain in that knee last week when I ran, then I took a few extra days off over the weekend and now my knee is hurting. I quit running after it didn't loosen up. Pain is under the knee cap right in the middle. I'm sure it is just chronomalacia. I'll start doing my quad work again and stretching the hammys better. 1 mile not very fast with significant knee pain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes elliptical. Knee gave me some issues, but was able to finish the full 30 minutes. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes elliptical. Knee felt very good, just a slight dull ache, but after the elliptical I tried to do some stationary bike, and that brought back the sharp pain. I quit that after a couple minutes. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I know this may sound blasphemous to many a runner, but I'm having one of those weeks were I realize how many things in life are more important than running. I still love running, but how much time am I willing to dedicate to it? I've actually really loved having the week off from any hard running. I think my knee will feel better on Monday, so I'm sure I'll be back at it, but I'm not sure how into I'm going to be. 30 minutes elliptical- no knee pain 5 minutes stationary bike- much less pain than yesterday
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.80 | 0.00 | 0.00 | 0.50 | 0.00 | 5.30 |
| It's a miracle! I actually went running last night. It was a beautiful night, 68 degrees with no wind and a full moon. I headed toward the middle school track. The first mile my legs felt 100% and I was pretty stoked and moving at a good clip, but it felt easy. Then on the second mile my knee started to tighten up again. I made it to the track and walked half a lap then the knee felt a lot better. I did 6 x 150m sprints at 90% with 250m easy jog between, then I ran home. Total run 5.3 miles. Felt good to run fast.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Worried about knee this morning after last nights run, so I did the elliptical and then some lower body weights and then some core work. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 2.00 | 0.00 | 7.00 |
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Chase had basketball practice from 7 to 8pm so I decided to run during that time. After dropping him off, I ran over to the middle school then did 2 x 1 mile with a quarter mile walk break in 5:58 then 6:02. Then, I ran back and caught the end of Chase's practice. Total run 7 miles. Knee felt pretty good. I figured out what is going on with it. It has to do with my quad muscles. They seem to be tightening up and when they do it pulls on the insertion point under my knee cap and causes pretty sharp pain. Now to figure out why my quads are tightening up on me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Same workout as Tuesday morning. Elliptical, lower body weights, and core work. Did some extra stretching to try and get my right quad loosened up. Knee was a bit tight after last nights mile repeats.
I received my new Nike Frees in the mail last night. I've never liked Nike running shoes, but I've heard good things about these, so I thought I'd give them a try. Tomorrow I'll take 'em for a spin.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 1.00 | 1.00 | 0.00 | 0.00 | 5.50 |
| I took my maiden voyage in my new nike frees. I really liked them. I didn't know how my feet would feel so I kept it short. I started out easy then for 3 miles then picked it up to mp for a mile then a faster mile at 6:20, and finally a cool down for .5 miles. Everything felt good, even my knee didn't give me any grief. I guess the new shoes are keepers. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 2.00 | 0.00 | 0.50 | 0.00 | 5.00 |
| Ran during Chase's basketball practice. I started with 2 miles at a fast easy pace which ended up being about mp, then did 6 x 150m sprints with 250m recovery jog and then finished up really easy for a total of 5 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ellliptical Lower body weights Core Been really busy and have not had time to read everyone's blogs. Looks like I have a few opening in my schedule today, so I hope to catch up with everyone.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 5.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Had time to get in a run this morning before work even though I stayed up late last night watching my recorded BYU basketball game. Go Cougs! Stated with 5 mile mp tempo run finishing with .5 cool down. Total run 5.5 AP 7:10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical, lower body weights, core Have a good weekend!!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical, lower body weights, core. The good news about being so busy lately is that my knee if feeling much, much better. Maybe life will calm down a bit now and I can get back into full training again with healthy legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 6.00 | 0.00 | 0.00 | 9.50 |
| I don't remember the last time I ran on a TM. It was before my stress fracture, but it was cold and windy this morning, so I took my act to the gym. I forgot how much I really like running on a TM. TMs get a bad wrap. Anyways I set the TM at 1% incline for the full workout. 2 mile warm up. My knee was feeling a bit tight and slightly painful. I considered mailing in the run but then figured I give it a go. 6 x 1 mile at 6:18 (9.5) with 1/4 mile walk breaks. My knee actually felt better at the faster pace. 6:18 should be about my half mp, but it felt a little more like 10K effort today. Not bad for my first mile repeats in a while. I felt good enough on repeat 6 that I considered going to 6:00 pace, but then decided to be smart and stick with the plan. I finished strong with a lot left in the tank. Hopefully my knee won't bother me tomorrow. Total run 9.5 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical, lower body weights, core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Missionaries for dinner, FHE, then headed out for a run. After the
1st mile, my knee tightened up real good so I walked for a while. No
pain with walking. I decided I won't run for the rest of the week and
try again next Monday. Total distance 4.5 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical, lower body weights, core. No knee pain this morning.
After last nights attempted run, I've decided that Boston will
definitely just be a fun, long slow run. I'll start targeting UVM
seriously starting next week. That will give me 17 weeks. If I'm
injury free,that will be plenty of time. In the mean time I'll just
keep doing any cross training that is pain free.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical, lower body weights, core Feeling strong. I'm so excited to try another run, but I'm waiting until Monday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes stationary bike 30 minutes elliptical I'm going camping with the Boy Scouts tonight up north of Vegas. I hope I don't freeze. I hate being cold, but even worse is being cold in a tent all night lying there hoping the sun will come up soon and every time you look at your watch it's only been 10 more minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I was so excited to get out and run. I really felt like my knee was going to be fine. I made it 3/4 mile before the pain started creeping in. I stopped before it got bad and started walking back. After a minute or so of walking I remembered how a few years ago I had to skip for a while instead of run when I was training for Boston. I decided to give it a try. I found out that I can skip, run backwards, do a sideways shuffle, and most anything but run absolutely pain free, but as soon as I start to run any faster than about 10 minute mile pace my knee hurts. It's so weird. So anyways I did all those things for a total of 6 miles with an average pace of 10:23. I guess I have another week of cross training and I'll try again next Monday. This is such a bizarre injury, because I can not make it hurt by doing anything but running. I just can't figure out exactly what it is. Any ideas????????
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Jumped rope Leg exercises with stretch bands Core work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I've really gotta start training for UVM so I can run a Boston qualifying time perferable 20 minutes faster than my BQ time so I can register early. Problem is, I can't run, so I'm looking for things I can do that are as close to running as possible, but don't hurt my knee. 10 minutes elliptical- Zero Pain 20 minutes running the stair machine, 1:20 fast walk/ 1:20 top speed (slow running pace)- Zero pain! Lower body weights- Zero pain Core work- abs and pushups I was pretty excited to be able to run the stairs without pain. I got the "I ran hard" feeling that makes us all come back to running. And, I think I can do a pretty good training program even if I can only run stairs!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crazy work week. I need to find time to read everyone's blogs! 10 minute elliptical as fast as I could 30 minutes running the stair machine: 3 minutes running, 3 min walk, 2 min run, 2 min walk 2 min run, 2 min walk, 1 min run 1 min walk, 2 min run, 2 min walk, 2 min run, 2 min walk, 3 min run, 3 min. walk. Those last 2 sets of running were killer. I was a little light headed like you get at the end of a good set of 800m repeats. I haven't worked that hard in a long time. NO KNEE PAIN!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It's raining like crazy outside, I have to work this morning, and all of Doone's family is in town for her mom's 70th birthday. I therefore am taking the day off from exercise. I did buy a foam roller last night though. Smooth was so right. That is an evil, torture device and I loved it! I've never had my muscles worked that deeply before. Anything that hurts that much has got to be good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Went out for my Monday night test run after getting the kids down. It was better than last week. I made it 1.6 miles before the knee started tightening up. I switched to my walk, jog, skip, run backwards, sideways shuffle, etc. routine when the pain hit about a 3 or 4. I didn't want to aggravate my knee. I ended up doing 5.3 miles with an average pace of 9:48. I was bummed that I am not better yet, but encouraged that I made some progress. I'll do another week of cross training and try again next Monday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Back to my cross training for another week.
10 minutes elliptical
20 minutes Stairs- alternating 2 minutes running/ 2 minutes walking
Lower body weights
Core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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40 minutes stair machine alternating 2 minutes walking/ 2 minutes running. 5 minutes cool down on elliptical Lower body weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Had to get up early to be at seminary at 5:30 this morning. I had time to get in a workout at home between that and work though. Core work Leg exercises with strength bands 30 minutes jump rope- my shoulders are going to be sore | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 minutes stair machine alternating 2 minutes walking/ 2 minutes running 10 minutes elliptical cool down Today has been a wonderful Saturday spent with my family playing and relaxing together. The Cougar's victory was the cherry on top. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I did my weekly run to test out my knee tonight. I made it almost 2 miles before the knee pain started to creep up around a 3. At first I slowed down a bit then I started experimenting with my stride. I found that if I ran with a very exaggerated long leaping stride for a hundred yards or so, it would loosen up the knee and I could run again for a while. Ended up doing 5 miles with AP of 7:13. I was very surprised to have run so fast. I didn't feel like I was working hard at all. I guess all the cross training is working.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I was excited to get to the gym after last nights run. I decided my knee could use another good week of cross training, so I got on the stair machine again. 40 minutes alternating running for 2 minutes/ walking for 2 minutes. That was way harder than my run last night. When I finished I felt like I might pass out. I really pushed hard today, but if it is keeping me in running shape, I'll keep doing it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Been sick for the last few days. Starting to feel better, but probably won't be doing any intense exercise any time soon. Good thing I wasn't planning on running Boston hard since I've only run 132 miles this year and most of those were in the beginning of Jan.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I did it! 5 easy miles without any knee pain. I felt horrible the whole time. I guess I'm still not completely better from being sick, but at least my knee didn't bother me. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| 10 minutes elliptical 20 minutes stair speed intervals. (Very tough, still recovering from illness) 0.5 miles on TM, cool down. Knee seemed off a bit, but it was different than the previous pain I had. Lower body weights Core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I actually had about 40 minutes for lunch so I went to the gym, hopped on the TM 2% incline and ran 3 miles at 8:00. Felt really easy and no knee pain! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 20 minutes stair speed intervals- 2 min walk/ 2 min run 5 minutes cool down on stationary bike 2 miles TM 2% incline at 8:00 pace Core work My knee did not bother me while doing stairs. It felt a little off while cycling and running though... not painful, just something there that isn't quite right.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I strapped on an old knee brace that I hadn't used for many years and headed out an 8 miler. I haven't run that far for a while. Things went really well the first few miles with no pain, then I started to get an achey feeling, but not painful and it would come and go. I finished the 8 miles with a 7:53 pace. I've got a lot of work to do in 1 month (from today) to be able to finish Boston. |
| Addistar Ride2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| What a beautiful day for a run. It rained hard this morning and then after the rain I went running and the air wash fresh and cool. It was great. And even better, my knee didn't bother me today. It was the best it has felt since mid January! 6 miles AP 7:36 I was definitely working harder than I should have been to be running that pace, but it was fun to run without pain.
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| Addistar Ride2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 20 minutes stair speed intervals. 2 min walk, 2 min run, repeat 1 miles cool down TM 2% incline 8:00 10 minutes elliptical core work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 easy miles
My knee felt good, but not as great as it did Monday.
AP 8:06 |
| Addistar Ride2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 20 minutes stair speed intervals- 2 minutes walking/ 3 minutes running That is the first time I've done 3 minutes on the run interval. Boy was that a lung burning, heart exploding, leg leadening last minute of each interval. 10 minutes elliptical to get my heart rate back under control. 2 miles TM 2% incline @ 8:00 Core work That has to be the best workout I've had in a few months. It sure feels good to be done with it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One hour elliptical. I decided to save my run for tomorrow to give my knee an extra day of recovery before a longer run. My knee has felt really strong the last 2 days!!!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.60 | 0.00 | 0.00 | 0.00 | 0.00 | 13.60 |
| I had a rare Saturday morning that I didn't have to work and had no family or church commitments, so I decided to go run with the local running club. A couple of the faster guys where there so I decided to run with them. After explaining that I've been injured for a while and have not done much running since January they asked me how far I was running today. I said, "how ever far you guys are running." I was anticipating about 10, they said 13. I said OK. Lets do it. Ended up running 13.6 with AP 7:54 It was fun to run with Jim and Jeff and to push myself a bit harder than I have in a long time. My knee felt really good until the very end when it started tightening up a bit, but nothing too bad. I'm going to be sore tomorrow since I haven't run that far since that 33 miler on Jan 1. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
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Got out late after the kids went to bed. I had a lot on my mind and needed a good hard run. 10.2 miles AP 7:41
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 20 minutes stair speed intervals- 3 min run/ 2 min walk. I was surprised how well I did this workout after last nights hard run. 2 miles cool down. TM 2% incline @ 8:00 Core work 10 minutes stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Not a lot of time this morning and no way I'll have any time tonight so I got in a quick jump roping session before hopping in the shower and startining the day.
30 minutes jump roping | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles that I logged as easy miles, but it felt more like a long tempo run effort. The best part is my knee felt 100% today, not even a little nagging ache in there!!!!! Yay! 8 miles AP 7:24 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes stationary bike. 5 min warm up then alternated 90 seconds at level 14 and 30 seconds at level 8 maintaining 90-100 rpm the whole time followed by 5 min cool down. core work I needed an easy workout today since I'm going for 20 tomorrow morning for my first time in a very long time. It's my last chance to go long since Boston is so close. Next weekend I'm pacing the Havasu Half. I'm pacing the 1:40 group, so that shouldn't be too tough.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I survived my 20 miler this morning, but barely. Left the house at 4am. It was already 70 degrees. My body didn't want to be out there. I only got about 3 1/2 hours sleep last night and I ate way too much when I went out with my hot wife last night. I still felt full and like I was going to puke the whole run. I really started dragging around mile 16. At mile 19 I passed the car wash with the digital thermometer, it read 78 degrees. I slogged out the last mile and was happy to be home. 20 miles AP 8:12 During my run I drank about 60 fluid oz, ate 3 gus, and dumped about 20 oz on my head. I weighed in before and after the run and I still lost 7 lbs on the run. No wonder I feel terrible right now even a couple hours later. Well my 2 week marathon training plan is over, now it's time to taper! Boston here I come!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 4.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Looked like UConn was taking over the game and the kids were in bed so I headed out for a run. I ran easy over to the track then did 4 x 1 mile repeats at my dream UVM marthon pace of 6:30 with 1/4 mile walk recovery. Actual splits were a bit too fast: 6:24, 6:24, 6:22, 6:27. I guess I need to learn what 6:30 feels like if I want that to be my mp. Then I ran home easy. Total run 8.5 miles. Knee felt perfectly fine. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| My legs were more tired this morning from last nights run than I expected so I cut my run intervals on the stairs to 2 minutes. Stair speed intervals. 2 min run/ 2 min walk 2 mile cool down TM 2% incline @ 8:00 Core work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I had a serious case of the DEAD LEGS this morning.
I planned on running 6 easy miles, but then when my legs wouldn't go, I cut it to 4 miles that ended up at an AP of 9:12. YIKES! |
| Addistar Ride2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| After a long day of sitting in CE, I was excited to go for a run. Unfortunately the wind was blowing like I have never experienced before. The news said it was blowing at 47 mph with gusts into the upper 50s. Even with my limited brain capacity after classes all day, I was smart enough not to go run in that, so I went down to the fitness center and did a short run on the TM. 3 miles- 8:00, 7:35, 7:35 I did the last 2 at 7:35 since Saturday I'm a pacer for the Havasu Half. I'm pacing the 1:40 group which is a 7:37 pace. Hopefully that won't be a problem, but with my lack of training lately, I am a bit worried. I'll let you know how it went after the run. |
| Addistar Ride2 Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| I paced 1:40 group at the Havasu Half today. I was a bit worried when I went to bed last night, not having run that pace for that distance in quite some time. I needed to average 7:37. I started off with my little group of hopeful 1:40 runners. The pace felt very slow and easy, but it was right on. By mile 12, I only had one runner left with me and my garmin said I was 6 seconds ahead of pace. Since there were no other 1:40 runners around me I decided to push the guy left with me to a faster time. I kept telling him to stick with me and keep working, that he would regret it if he didn't stay with me. The poor guy was breathing hard and grunting and groaning and giving it everything, but I wouldn't let him quit. We finished at 1:39:04. I talked to him afterwards and he was very excited about his time and grateful that I didn't let him ease up. It felt good to help someone supersede their expectations. It also gave me a lot of confidence that I may be able to get back into sub 3 shape by UVM since I really wasn't working at all at that pace. 9 days till Boston! | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 2.00 | 0.00 | 6.50 |
| I didn't have a plan as I left the door this morning, but found myself running towards the track. I decided to do some 800m repeats. 4 x 800m: 2:56, 3:01, 3:03, 3:03 with very slow 400m recovery jogss. Total run 6.5 miles I learned that I am a long ways from being in shape to run a 3 hour marathon. I have a lot of work to do between now and UVM. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy yet strong miles, AP 7:30 Off to work for a half day and then the big Boston weekend begins! |
| Addistar Ride2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
| It was weird being in Boston without being in race mode, but it was a
lot of fun and much more relaxing. My number 1 goal was to have fun. I
checked that off before the race ever started. It is so much fun hanging
out with the gang and relaxing with my wife. When I finally started the
race I started at the very back of wave 1 with Lito (Bobcat). Before
crossing the starting line I stopped and had some voluteers take my
picture. By the time I got going I was running the Boston Marathon by
myself. Everyone was cheering for me. I was fiving all the little kids.
It was a blast. I found the lady with the "With God anything is
possible" sign. I stopped and took her picture and told her how much her
sign helped me the year I ran with the torn tendon. It was neat to be
able to thank her and it was obvious she appreciated it.
As I ran I
would stop and take a few pictures. I got a couple with the Wellesley
girls and was felling great through the half not exerting any real
effort. I hit the half in 1:42. All of the sudden a little past mile 14
my left calf went. I thought it was a cramp, but now the next day I'm
pretty sure I pulled my muscle. No way I could run. OUCH! My goal number
2 was to finish my 5th consecuttive Boston. I started doing the math
and if I walked the last 12 miles it was going to be close to getting in
with an official time. I would ocassionally try to run to no avail, so I
walked for a long time.
My goal number 3 was to get my picture with
the John Kelley statue. Kathie and her husband James had given me a
great description of what to look for. I spotted the area and headed off
the course with a few interesting looks for the spectators. One guy was
over there and he kindly took my picture with the statue. I kept
walking and even stopped at a couple POPs (my first ever in a race). I
even stopped at a couple med tents and had the massage my calf. It
didn't help though.
After a couple hours of walking and about 6 miles
I got to the bottom of Heart Break Hill. I decided to try and run up
and some how miraculously made it all the way to the top. I celebrated
with a few pictures with the Boston College kids then slowly made my way
to Boston. I found Doone with Larry and James a few hundred yards from
the finish line and stopped and chatted a bit. Canyon came by and drug
me off to the finish. Good thing or I might have been a lot slower. The
second half took me 2:50, 8 minutes less than it took me to run the
whole thing last year.
I did finish though, accomplished all my
goals, and got some good pictures along the way. I'll post some after I
get a CD made. I had a disposable camera.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes elliptical core work 15 minutes stationary cycle My calf is still tender, but doing the elliptical didn't seem to affect it too much. I have no other sore muscles so I guess that is good. I posted a few of my Boston photos on forumflyers.org I'm still trying to figure out how to post them on this blog.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8 easy miles. No pain from the marathon except a little tightness in the calf I strained.
Looking forward to some injury free training. |
| Addistar Ride2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 2.25 | 0.00 | 8.00 |
| Ran to the track for warm up 6 x 100m strides with 100 m jog recovery 8x 400m (1:30, 1:28, 1:30, 1:30, 1:28, 1:30, 1:30, 1:30) with 200m recovery walk Ran home for cool down, Total run 8 miles
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| Addistar Ride2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery miles with some short strides over the last 2 miles. |
| Addistar Ride2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Core 15 min. stationary bike Core 15 min. stationary bike Core My legs needed a break from running today. Hopefully they will be full charged and ready to run again tomorrow.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.60 | 5.00 | 0.00 | 0.00 | 0.00 | 11.60 |
| 2 easy: 7:49, 7:46 3 mp: 7:05, 7:04, 7:03 2 recovery: 8:08, 8:04 1 mp: 7:03 1 recovery: 8:38 1 mp: 7:03 1.6 recovery Wow my mp effort was much tougher than it should have been. Good thing I've readjusted my goal for UVM. Even with the slower goal (7:04 pace) I have a long ways to go and a short time to get there. |
| Addistar Ride2 Miles: 11.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 easy miles in the desert of Kingman. It was COLD! |
| Addistar Ride2 Miles: 7.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8 easy miles.... felt great!
AP 7:35 |
| Addistar Ride2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 4.40 | 0.00 | 10.90 |
| Warm up run to track 6 x 100m strides with 100 m recovery jog 4 x 1600m repeats (6:18, 6:20, 6:21, 6:20) with 800m recovery jog cool down run home Total run 10.9 miles | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 hilly miles at an easy to moderate effort.
Legs a bit tired from yesterdays speed work
AP 7:57 |
| Addistar Ride2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minutes stationary bike core 15 minutes stationary bike core 15 minutes stationary bike Feeling strong and lean today!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| What a difference a day of cross training made. My legs felt fresh again today. It was also an amazingly beautiful morning. Who wouldn't want to go out for a run on a day like today? 8 easy miles AP 7:35 |
| Addistar Ride2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 3.10 | 0.00 | 0.00 | 15.10 |
| 6 mile warm up at recovery pace 5 K in 21:07 (what a disappointment) 6 mile cool down at recovery pace Total run 15.1 miles AP 8:02
I ran the 5 k as fast as I could and was disappointed in my effort. This list is for me so I can try to keep up my confidence that I can BQ UVM. 1. I am just finishing my first 50 + mile week since the beginning of January 2. I ran 6 miles before doing the 5K 3. I have lost 10 lbs in the last 2 weeks so probably wasn't carbed up well 4. I usually can peak quickly and still have 3 more weeks before I need to start my taper. 5. My track speed work has not been too bad the last couple weeks. 6. I was wearing my heavy shoes and a fuel belt which probably cost me some time. 7. It was hot!
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| Addistar Ride2 Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8 easy miles
Totally bummed after the run. During the 7th mile I strained my calf again somehow a lot like I did in Boston, but not nearly as bad. Hopefully it will heal up real quick and I'll be back to running again in a couple days. I can't figure out why it happened again. I thought I was doing well and not pushing things too much. Oh well, I'll just try and be smart so I can get back to full training as soon as possible. |
| Addistar Ride2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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What a beautiful morning... 56 degrees, sunny clear skys, no wind... And I couldn't run because of my stupid calf. Well I may have been able to run, but I figured I should give it another days rest, so I headed to the gym for an inside workout. 30 minutes stationary bike 30 minutes elliptical stretching My calf does feel better this morning than I expected. Hopefully I'll be able to run on it without pain tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Gave running a go. Felt good for the first 2 miles to the track. Right when I got to the track my calf tightened up. I stretched it and walked a bit then was able to do 4 x 100m strides without problem. I stretched a bit more then tried my first 800m repeat. By 200m I knew it wasn't going to happen so I took very slow jog home. Total run 4.5 miles I tried to jump rope for about 5 minutes, but that didn't feel quite right, so I broke out my hula-hoop and did that for 30 minutes. It was kind of fun. PM 30 minutes deep water running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 min stationary bike core 15 min stationary bike core 15 min stationary bike I'm going to take the rest of the week off from running in hope that my calf will be good to go on Monday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min elliptical 30 min stationary bike Taking the boys on the Fathers and Sons Campout tonight at the Grand Canyon Caverns. Should be fun, but won't get any sleep.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour deep water running |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8 easy miles on another beautiful morning
Calf was a bit tight to start the run then loosened up and the started to get a bit sore at the very end of the run. Hopefully it will be good to go for a harder run tomorrow. |
| Addistar Ride2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My calf was a bit sore yesterday, so I was hesitant to run this morning. I finally decided not to run, but to give it a good workout at the gym. 10 min elliptical warm up 30 minutes stairs- 3 minutes run/ 2 minutes walk, repeat 6 times. (To me this is an equivalent effort to doing 800m repeats. By # 6 I was done!) 20 minutes stationary bike Calf did not bother me this morning. I'll go for another run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.90 | 0.00 | 0.00 | 0.00 | 0.00 | 10.90 |
|
Another amazing morning! The weather is not supposed to be this cool at this time of year in Havasu, but I'll take it.
Progression run:
4 miles warm up
7:21, 7:15, 7:05, 6:47, 6:18, 5:53
0.9 mile cool down
Total Run 10.9 miles
My best run I've had in a long time!!! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Core 20 minutes stairs- 3min run/ 2 min walk (4 sets) Core 20 minutes stationary bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 5.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 5 mile warm up- had to keep slowing myself down 4 miles mp- I have decided to change my mp to 7:27 to go for a 3:15 (a 5 min BQ) at UVM. I had a hard time finding the pace... kept going too fast then too slow. Ended up being closer to 7:20 per mile 1 mile easy 2 miles that I tried to run faster than mp. 1st mile no problem then I ran out of fuel on the next mile. I simply did not carb up enough yesterday. I had already taken one gu on the run. I took the other one I had so I could make it home without a complete crash. 4 miles recovery pace... just forcing my body to keep going in its fuel depleted state. It wasn't fast or pretty, but I made it home. The best news is my calf didn't bother me at all during the run. Total run 16 miles- AP 7:57 |
| SpeedStar 2 #2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile recovery run. |
| Addistar Ride2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Headed out the door for a 20 miler, but right off the bat I could tell my calf wasn't right, so I turned around went home and drove to the gym. 1 hour elliptical 15 minutes stationary bike. STUPID CALF!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My calf was sore this morning, and I was bumming with last night's failed run. I knew I shouldn't run, so I did the next best thing: Stairs. 10 min. elliptical 40 min stair (8 repeats- 3min run/2 min walk) 10 min. stationary bike My calf is still pretty sore this afternoon, but it felt good to have a good workout. If things don't improve quickly, my chances of BQing UVM are going to be slim.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 min stationary bike core 15 min stationary bike core 15 min stationary bike core 15 min stationary bike This was a pretty intense workout. I was spent when it was over.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
|
Got out for a run this morning. My calf was a bit tight at first, but then loosened up. After getting to the track I did 5 100m strides to ensure that I was warmed up and that my calf was feeling fine. Everything seemed to be good, so I started a 1600m repeat with 800m jog recovery work out. The first mile went great. I ran it a bit faster than I wanted to 6:21, but it felt really easy. The second mile was going great until I had about 200m left to go when I could tell my calf was about to do its thing. I immediately stopped as to not to cause too much damage. I walked the last 200m then stretched a bit then ran home very cautiously. I iced the calf when I got home. It is now sore to walk on, but will probably feel fine by tomorrow. I think I'm going to have to cross train the rest of the week and then give it another try on Monday. I can't believe I'm going to have to try and BQ with mostly just cross training, but I think if my calf holds up, I'm in good enough shape to do it. I'll just have to trust my cross training. Total run- 7 miles PM- 1 hour deep water running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 90 minutes deep water running. Calf feels much better today, but still sore. I'm going to wait till Monday and give it another go. If I can't run without incident Monday, I'm not going to run any more until race day at UVM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today was hardcore cross training day. 10 minutes elliptical warm up 50 minutes stairs- 10 repeats: 3 min run/ 2 min walk. This was a lot like doing a Yasso's workout. It was definitely just as hard or harder than any Yasso's I've ever done. 10 minutes elliptical 40 minutes cycle 10 minutes elliptical Total 2 hours cross training and a bucket load of sweat. I was gross. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
WHAT A GREAT MEMORIAL DAY! Started with a morning run with weather around 60 degrees and a light breeze. I was planning on going long, but at about the 3 mile mark I could sense that my calf was going to do it's thing soon. I didn't want to have any more set backs, so I stopped and walked it in. I went to the gym and did 60 minutes elliptical followed by 30 minutes stationary bike. Headed home, showered up, went out for breakfast with the family. We then went on a family hike that went 2.5 miles through some cool rock formations down to the lake where we swam and played. There was a campsite on the other side of the cove that the kids wanted to know about, but didn't want to walk all the way around. It was just a few hundred yard swim, so I swam across and checked it out then swam back. With my lack of ability to swim in a straight line in open water I made the swim much farther than it really was. It felt good to do a distance swim like that. I should get out there and swim more in the lake. I have some friends that go to the lake and do it every Tues and Thurs morning. I should join them. We then hiked back to the car another 2.5 miles. Lane who just turned 5 walked the whole thing without help. What a trooper. Cade who is 6, ran most of it. He would run ahead and climb on the rocks and wait for us, then run ahead some more. That kid has some serious energy. Got home and decided to install the new dishwasher. I am not a handy man, but I figured I could follow instructions and figure it out. Fours and a severe cut to my thumb later, I had it installed and working properly. My thumb is still bleeding today. It probably needs stitches, but it will heal eventually. It was a great day, our high was only 84 degrees! Our normal high at this time of year is 100. This has been the best May, temperature-wise ever.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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1 hour stairs: 12 repeats- 3 minutes running/ 2 minutes walking. First time I've ever been able to do that workout with that many repeats
10 minute stationary bike cool down
PM: 30 minutes deep water running | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 min stationary bike core 15 min stationary bike core 15 min stationary bike core 15 min stationary bike Totals- 270 push ups, 600 bicycle crunches, 150 reverse crunches, 1 hour stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: 45 minutes jump roping PM: 60 minutes deep water running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM: 1 hour elliptical Feeling lean today. Weighed in at 152.5 lbs this morning. That is what I weighed last year when I set my marathon PR at Boston. Maybe there is hope for me at UVM next week. Lunch: 30 minutes stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| I decided my calf was finally fully healed after some solid cross training this week. I headed out for a 10 miler this morning. The first 4 where nice and easy with a steady climb. Then for the next 6 I tried to keep it around marathon pace (7:25) . It was a gradual mostly downhill 6 miles. I had to keep close tabs on my garmin cause I kept wanting to go too fast. I was mostly able to reign it in with all 6 miles coming in between 7:20 and 7:24. Finished with a 0.4 mile cool down for a total of 10.4 miles. The best news is my calf didn't bother me at all. Second best is the pace felt very easy. Unfortunately I have not done more than a 16 mile run since a few weeks before Boston. I have no clue what my body is going to do when I hit the 20 mile mark next week. All I can do is go for it, make sure I keep my pace no faster than 7:20 (hopefully closer to 7:25), and see what happens.
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| Addistar Ride2 Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes elliptical quick core workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran easy to the track. 2 x 1 mile at mp(felt very easy) with 1/4 mile recovery jog. Ran easy home. Total run: 6 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles with 6 100m strides thrown in to liven up my legs. Now all I can do is keep my fingers crossed and hope my legs hold out for the full 26.2. See you all tomorrow at lunch.
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| | Race: |
Utah Valley Marathon (26.2 Miles) 03:16:09, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| What a great weekend. I got away with my family Thursday afternoon and arrived in Provo around 9 pm. I slept in Friday morning then went to the lunch Riverton Paul organized. It was a lot of fun and the food was perfect for carb loading. Thanks Paul for getting that set up. Had pizza for dinner and drugged myself with Lunexa which allowed me to get the best nights sleep I have ever gotten on the night before a race. Got up at 3 am. Went and picked up Ross at his hotel and headed to the busses. It was cool up there at the starting area, but we were able to get close to the fire and had a good time chatting with the other runners. I was still in the POP line when the gun went off. I crossed the start line about 4 minutes after the start. I was breathing hard on the first mile which made me nervous that the altitude was going to affect me more than I thought. Then I realized the first mile was up hill. I was back on track by the end of the second mile. I found a nice groove. The hills between mile 7 and 12 where definitely larger and more numerous than I thought they would be. I hit the half way mark 17 seconds behind pace at 1:37:47, if I were going even split a 3:15. Looking back on the course that is about right. I think this course should be run with a negative split. At mile 17 my quads started screaming at me. I was a bit worried that they wouldn't hold up for the rest of the race. Since I've been injured all year and have not done any real long runs in a while I figured that soon my whole body would shut down and call it quits. As each mile passed and I kept running at the pace I had planned, my confidence grew. At mile 23 I was exactly on pace to run a 3:15. Unfortunately that is where my lack of training caught up with me. I ran the last 3 miles each in 7:51 and the last 0.2 at that same pace. I was trying everything to get my body to go faster, but I just couldn't. Ended up finishing in 3:16:09, 69 seconds behind my goal, but still a BQ. I am grateful that I was even healthy enough to run the race and even more grateful to have been able to run a Boston qualifying time with such little training. After the race I had a great time at lunch that Doone put together. I have such a great wife. It capped off a great day. |
| Addistar Ride2 Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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I was very good last week and didn't run once so I could recover from UVM. I did however cross train like crazy last week to maintain fitness. This morning I decided to head out and do some trail running. It turned into trail running, hiking, walking, and rock climbing and it was so much fun. The first 2 miles I mostly ran and was able to do them in about 20 minutes. Then the adventure began. At one point I had to climb some rocks, but after making it to the top of the little mountain, I was glad to have made the climb. It was beautiful up there. I headed back down a different way and got lost for a bit, but finally made it back to my car. The last 2.5 miles took 45 minutes. Total "run" 4.5 miles, 1 hour 5 minutes. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy trail miles with a lot more running and a little less rock climbing than Monday. It was a lot of fun again. I think I'm going to like exploring all the differnt trails out there at SARAS Park. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Another cool trail adventure. 10 miles done carb depleted since today was the last day of the weight loss contest. I took myself to the edge this morning and it is taking me a while to recoup, but my final weigh in weight was 145.0 for a total loss of 23 pounds (13.7% body weight) in 9 weeks. I better win the cash after that effort. |
| Addistar Ride2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles @ 8:00 and 2% incline on TM
Core
25 min elliptical | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on a very hot, humid morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Set TM at 8:00/mile. Ran the first 4 at 2%incline, next at 3%, next at 4%, started the 7th mile at 5%, but only made it 0.25 miles then dropped to 1% incline for the last 1.25 miles. Total run 7.5 miles, 1 hour | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM 2% incline, 8 minute miles. First 4 in my vibrams then started getting blisters on the bottom of my feet, so switched to my normal running shoes for the last 2 miles. Maybe I should get me some of those new vibrams that are running specific.
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| Vibram 5 Fingers Miles: 4.00 | Addistar Ride2 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Yesterday Tally and Lane had their tonsils removed. That made for a long night last night. I was still able to get to the gym before work today. Poor Doone seemed fried this morning though, poor thing. She does so much and works so hard. I couldn't have a better wife. TM, 8:00/ mile, changed incline each mile: 2%, 3%, 1%, 5%, 2%, 4%, 2% Total: 7 miles, 56:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on TM at 2% incline at 8:00/mile | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Running at 9000 feet while at Scout camp. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Leo Carillo beach trails. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Trails | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Trails | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| camp ground road | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Trail running with Dan. Nice and steep up the mountain. Lots of fun. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles TM 37:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I wanted to feel fast this morning so I threw on the racing flats and headed to the gym. TM, 6 miles, 41:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| TM for 1 hour: 8.75 miles. Ran the last 0.75 at 6 min pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| I heeded Teena's advice and slowed down today.
1 hour TM mostly at 2% incline, 7.5 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 0.00 | 0.00 | 1.00 | 0.00 | 7.75 |
| TM 1% incline for 1 hour First 5 miles at 8:00 Mile 6 at 6:00 1.75 miles at 8:00 I was trying to be good and run slow like Teena reminded me, but I figured one fast mile wouldn't hurt and it is so much fun to run fast, so I just went for it and it felt good and wasn't even too hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| TM at 7.5mph (8:00 pace) x 1 hour First mile at 0% incline then increased the incline 1% every mile through six miles. Ran the last 1.5 miles at 0% This was a tough run, but without as much impact as running fast. |
| Addistar Ride2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM 1% incline for 60 minutes at 7:30 pace for a total run of 8 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.80 | 0.00 | 0.00 | 1.00 | 0.00 | 7.80 |
| 1 hour TM 1% incline at 8:00 pace, except for mile 3 which I dropped the incline to 0% and ran it in 5:39, which was easier than expected. I'll try a little faster next week. Total run 7.8 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| TM 2 % incline at 8:00 pace for 10 miles/ 1 hour 20 minutes. Nice and easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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I didn't have much time this morning so I picked up the pace and ran shorter than normal. TM 0.5% incline, 6:40 pace, 5 miles, 33:20 I can't believe that was my average pace for the 2010 Boston marathon. I am a long ways from being in that kind of shape right now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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TM: Ran miles 1,2,4,6,8 at 8:00 pace and miles 3, 5, 7 at 6:00 pace. Wasn't sure how it would go but was pleasantly surprised that the 3rd mile at 6:00 wasn't too bad.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| TM 0.5% incline for 7 miles. 48:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 sluggish miles on TM at 1% incline, 40:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| TM 0.5%incline 1 mile warm up, 8:00 8 - 1/2 mile repeats in 3:00 with 1/4 mile recovery in 3:00 Total run 7 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM 1% incline. 8 miles in 60:00 |
| Addistar Ride2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I didn't feel like running, but I tried anyways. TM 0.5% incline @ 8:00 pace. After 3 miles I still wasn't feeling it so I stopped. Elliptical for 30 minutes
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| Addistar Ride2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 2.00 | 0.00 | 5.25 |
| TM 0.5% incline 1 mile warm up at 8:00 1/4 mile repeats in 1:20(11.3mph) followed by 1:40 recovery jog at 7.5 mph (8:00 pace) Did 8 repeats then cooled down at 8:00 pace Total run 5.25 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM 0.5% incline. 8 miles in 1 hour | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| TM 1% incline 1 mile warm up 8:00 TM 0.5% incline, 6 Repeats: 1/2 mile run 3:00/ 1/4 mile jog 3:00 1/2 mile cool down 4:00 Total run 6 miles I think I am going to run a local 5K Saturday morning before Chase's Jr. High cross country race. It's a fund raiser for the cross country team.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 5.00 |
| TM 1% incline 5 miles at 8:00 pace with the first minute of miles 3, 4, and 5 at 6:00 pace. Total run 5 miles, 38:48
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| Addistar Ride2 Miles: 5.00 |
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| | Race: |
Havasu Cross Country 5K (3.1 Miles) 00:20:15, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 3.10 | 0.00 | 4.60 |
| Today the local Jr. High and High School cross country teams had their first meet of the year. Before they raced they opened it up to the public to race the course as a fund raiser. I had no idea where my running fitness was so I was excited to get out and race. It was a two lap course through one of the local courses. I warmed up jogging one lap of the course with some friends. The course had a lot of ups and downs and turns and some sandy areas and some rutted grassy areas and some overhanging trees to dodge. It was going to be a lot of fun. We opened up with a quick first mile in 6:02 which felt pretty comfortable. One runner was way out in front but there were about 10 of us together at that point. Quickly many of the pack started to drop off till I was running with 2 other runners (the guys I warmed up with) with 2 runners ahead of us. I hit the halfway point in 9:45 and started to feel my lack of miles this summer. By now it was just two of us running together in 3rd place and we could see the guy in second about 50 yards ahead of us. The second mile was slower in 6:25. At that point I was done. My friend (Jeff) then made a surge and quickly caught and passed the guy in second. I was just in survival mode hoping nobody would pass me from behind. I ran mile 3 in 6:45 and held on till the end for a 4th place finish and 1st in the 40-49 age group and a finishing time of 20:15. Everyone's garmins read 3.2 on the course so I would have probably been sub 20 if it were 3.1, but either way I was a bit disappointed in my time. Oh well that gives me room for improvement before the Turkey Trot. It was fun to race again, but I have a lot of work to do. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| I actually ran outside today! It was beautiful... 71 degrees, clear sky, and no wind. 8.2 easy miles, 1:05:00, AP 7:54 Running outside on the hills is way tougher than running the TM even with a 1% incline, but way better too.
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| Addistar Ride2 Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.75 | 0.00 | 6.75 |
| Went to the track today. 1 mile warm up 2 miles (goal 13:00)- Actual 12:48 .5 mile recovery jog 1 mile (goal 6:15)- Actual 6:09 .5 mile recovery jog-- my battery on my garmin died .5 miles (goal 3:00)- Actual ?? but felt strong .5 mile recovery jog .25 miles (goal 1:23)- Actual ?? but felt fast .5 mile cool down It was fun to do some track work this morning. 79 degrees, no wind, clear skies
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Got outside again for a nice hilly run this morning. I was thinking about all you SGM runners and hoping you were having better weather than I was. It was warm and very humid this morning here. It would have made for terrible marathon weather. I hope you all achieved your goals and had a lot of fun this weekend. 8 miles, 1:01:36, AP 7:42
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 2.50 | 0.00 | 5.00 |
| Track Day I warmed up for 1 mile and was feeling a bit sluggish. I was hoping that would go away as I started my speed work, but it never did. I just didn't have it today. 1 mile- 6:08 .25 jog recovery 3/4 mile- 4:34 .25 jog recovery 1/2 mile- 3:04 .25 jog recovery 1/4 mile- 1:25 cool down Total run: 5 miles. Hopefully my speed work next week will feel better.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| What a beautiful day! 60 degrees, clear skies, no wind. Went out for a 10 miler through SARA Park which is a nice hilly run. I didn't feel like I was running that well, but each mile kept coming in faster than anticipated. I just went with it and ended up doing 10 miles in 1:14:38. AP 7:28 I know that isn't blazing fast, but I felt like I was running more like an 8:00 pace, so I'll take it.
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| Addistar Ride2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Another amazing morning: 57 degrees and no wind. I was about half way through my run when the sun came up over the mountains. I love being out on a run at that time of the day. It always seems so peaceful. I especially love seeing the sun starting to shine on the lake. Anyways, I did the Jamaica Loop which has about a 500 to 600 foot climb for the first 3.5 miles and then a nice desent of that same about for the last 6.5 miles. I ran the first 3.5 conservatively so I'd have energy to enjoy the downhill. I averaged 6:49 for the last 6 miles, which of course was gravity aided, but still was fun. Total run: 10 miles, 1:13:18, AP 7:20
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| Addistar Ride2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.70 | 0.00 | 0.00 | 2.00 | 0.00 | 5.70 |
| TRACK DAY I met up with Jim from the running club for some speed work this morning. He's in his early 50s and is fast. 1 mile warm up, followed by 6 100 m strides with 100 m recovery jog 2 x 400m: 1:16, 1:20 2x 800m: 2:43, 2:53 (Jim ran a 2:42 on that one) 2x 400m: 1:17, 1:16 Took 200m recovery jogs between each speed interval 1 mile cool down Total run 5.7 miles I definitely ran faster than I would have if I didn't have Jim there to push me. I think we are going to start meeting up on Tuesdays for speed work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles through SARA Park... hilly run. 1:14:30, AP 7:27 Legs were still a bit sore from my speed work on Tuesday. |
| Addistar Ride2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 very easy miles. First 2 with Cade. Last 4 by myself. |
| Addistar Ride2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 1.80 | 0.00 | 9.00 |
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Track Day with Jim
1.5 mile warm up
6 x 100m strides with 100m jog recovery
10 x 300m with 100m walk breaks. Did them in 55 seconds +/- 1 second except the last 3 were 58 seconds. Of course Jim kept previous pace on those.
Another interval workout that doesn't sound too tough on paper, but kicked my butt. On the last few, when I finished I was light headed and slightly dizzy.
1.25 mile cool down PM 2 miles with Cade |
| HyperSpeed3 Miles: 7.00 | Addistar Ride2 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles with Cade. He ran hard even up the .5 mile steep hill at the end that most people would walk some of. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Beautiful morning. 62 degrees
12 miles, 1:32:36, AP 7:43 (super hilly run)
I haven't done more than 10 miles since June. Those last two miles kicked my butt today.
PM 2 mile run with Cade when I got home from work. I was surprised how sore my legs were from my morning run, but they loosened up quickly.
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| Addistar Ride2 Miles: 2.00 | Nike Free Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles with Cade after work. He's getting faster! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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10 mile loop climbing the first 3.5 and descending the last 6.5 in 12:45, AP 7:17. Averaged 6:43 for the last 6 miles. Fastest mile was mile 9 in 6:18. Pushed hard at the end and felt a bit nauseous. PM 2 miles with Cade
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| Addistar Ride2 Miles: 10.00 | Nike Free Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Track Day I was trying out a new pair of racing flats that I bought in Boston but had not worn yet. I had not heard of them before, Asics Tarthers, but I really like them. They have a little more room in the toe box than the hyperspeeds and have a bit of stability built into them, but are about the same weight as the hyperspeeds. 1 mile warm up 6 x 100m strides with 100m recovery jogs then 400m jog 4 x 800m (2:53, 2:57, 3:04,3:06) with 400 m recovery jogs 1 mile cool down I was planning on doing 6 x 800m, but I just couldn't get into the run today physically or mentally as is obvious by me slowing times with each repeat. Therefore I stopped after 4. Looking at why I couldn't hit my target speeds today: 1. Jim wasn't there. Having a running partner for speed work makes a huge difference. 2. My legs were still tired from some hard runs last week. 3. I couldn't get my mind off of some work related stress so I never got into the run mentally. 4. It was 76 degrees this morning at 6am about 10 to 15 degrees warmer than it has been the past few weeks, although I don't think that had a big factor in my slower times. |
| Asics Tarther Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles with Cade after work. The second mile he ran in 8:22, mostly downhill, but still fast for a little guy. |
| Addistar Ride2 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 tough miles. I totally bonked. Then 1 mile with Cade afterwards. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on a super windy morning. 45:06 |
| Addistar Ride2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 3.00 | 0.00 | 6.50 |
| Family Track Night It was such a beautiful evening (70 degrees and no wind) and I hadn't do my morning run, so the whole family decided to go to the track together. The kids ran around on the track and infield and Doone watched while I did my speed work. 1 mile easy 6 x 100m strides with 100m recovery then 1/4 mile easy 6 x 800m intervals (2:54, 2:50, 2:55, 2:53, 2:55, 2:56) with 400m recovery jogs Total 6.5 miles A big improvement from lasts week speed work effort. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 10 miles 1:14:11 AP 7:25 3 miles while out passing out door hangs for a food drive our ward is doing for our Day of Sevices
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| Addistar Ride2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 2.50 | 0.00 | 5.50 |
| Track night with Jim 1 mile warm up 6 x 100m strides with 100 m jog recovery 1/4 mile easy 8 x 400m with a walk across the infield usually taking just over 1 minute for recovery. (1:18, 1:18, 1:17, 1:17, 1:17, 1:25, 1:24, 1:22) I never really recovered from the 5th repeat so the last 3 were brutal. 1 mile cool down Total run 5.5 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on a beautiful 48 degree morning with no wind. 43:59, AP 7:20
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| Addistar Ride2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles, felt strong early, but faded at the end 1:15:11, AP 7:31 |
| Addistar Ride2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| Track night with Jim: 1 mile warm up 6 x 100m strides with 100m jog rest 1/4 mile jog 8 x 200m with 200m jog recovery (36, 37, 36, 35, 36, 35, 35, 33 seconds) 1 mile cool down Saturday is the local Turkey Trot (5k). This was an easy workout that hopefully will get the legs feeling fast. I have no clue what to expect Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles to keep the legs fresh for Saturday. |
| Addistar Ride2 Miles: 4.00 |
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| | Race: |
Havasu Turkey Trot (3.1 Miles) 00:18:58, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 3.10 | 0.00 | 0.00 | 4.60 |
| The local Turkey Trot (5K) was today. My whole family participated. Doone, Cade, Chase and I ran the 5 K. Tally and Lane did the 2 mile walk. It was windy, but the temp was about 60 degrees and it was sunny. They moved the course this year to the island which made it a nice flat course as opposed the the crazy hill one we have been running. Chase got 1st in the 12 and under AG, and Cade got 3rd in that same AG. Doone is still recovering from her surgery, but finished strong. Tally and Lane had a lot of fun doing the 2 mile walk with some other friends of ours. I had no idea what to expect today. I've only been running 3 days a week and not that far. I have been doing speed work once a week though. After a 1.5 mile warm up with a few strides thrown in, we towed the line for the start. At the gun a bunch of the younger guys went flying out, I held back and ran with a three other guys that I new were about my pace. When we hit the first mile at 5:45 I figured I was in big trouble. I pulled back a little bit with one of the other guys I was running with and the other two kept going. Mile 2 was 6:18. I quickly did some math and realized that I'd just have to run barely under 7 for the last 1.1 to set a PR. I focused on one runner that had been well ahead of me the entire race but seemed to be slowly coming back to me and tried to slowly real him in. I caught him with a little more than 1/4 mile to go and ran right past him. Mile 3 was 6:18. I gave it everything I had averaging 5:22 for the last 0.1 and to my surprise and delight finished in 18:58. A new PR by 1 second! I guess I was in better shape than I thought I was. I finished 5th overall and 1st in the 40-49 AG. |
| Asics Tarther Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Track Night Jim, Jeff, and I ran together. Jeff is training for PF Chang's Phoenix Marathon in Jan. Jim and I are not training for anything specific, so we have decided to do whatever Jeff's plan calls for for the next couple months. This is his debut marathon and he is trying to go sub 3. 2 mile warm up 6x 800m with 1/4 mile jog recovery: 3:02, 2:55, 2:56, 2:56, 2:56, 2:53 1 mile cool down Those were the easiest 800m repeats I ever remember doing. We were talking the whole time even while doing the 800s. I felt like I could keep doing them all day at that pace. Even the last one which was faster was not all out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I was sore from playing football on Thanksgiving morning with the ward. My back was sore from the twisting and turning. My left quad was sore from the starting and stopping. Groin and IT were tight from the cutting and turning. I guess I'm just getting old.
I needed a run to get things loosened up. The first few miles were good, but then my quad started screaming at me so I cut my run short to 8 miles... easy. 1:01:06
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| Addistar Ride2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.75 | 0.00 | 0.00 | 2.00 | 0.00 | 3.75 |
| I was swamped at work and didn't get to the track until late. Jim and Jeff had already done 4 of their 7 800m repeats by the time I got in a quick half mile warm up. I then joined them for their last 3 and did one on my own. Recovery was a 400m jog. 2:48, 2:49, 2:40 (this was their last one), 2:53 (the 2:40 on the one before killed me) Did a quick half mile cool down and headed home as quickly as possible so I could take Chase to an awards assembly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I NEED MORE TIME AND ENERGY! Squeezed in 5 miles on a TM while out of town with the family for the weekend... well for a day and a half... too much to do Sunday so we had to get back late Saturday night. It was a fun Friday night and Saturday though.
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| Addistar Ride2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 4.00 | 0.00 | 7.50 |
| Thank goodness for Tuesday night track workouts with Jim and Jeff. They are the only thing keeping me focused on running lately. I got there just a little late today and did the last bit of warm up with them. Then we did 8 x 800m (2:55, 2:58, 2:53, 2:55, 2:56, 2:57, 2:53, 2:43) with 400m recovery jogs (averaging about 2:45 for recovery.) Finished with a quick cool down for a total of 7.5 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I decided to take my running to the gym this morning. It has been a long time since I've been to the gym. TM 1% incline. Started slow and increased speed as I went. 5 miles, 37:11
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I haven't run 2 days in a row in a long time. Maybe tomorrow I'll make it 3. 5 miles, 37:06 on a nice brisk morning.
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| Addistar Ride2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| When I took off I told myself I was just going to take it slow and easy on this run. As I got going I was feeling good and ended up running faster than planned. 5 miles 35:46 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 4.00 | 0.00 | 7.50 |
| Track Night with Jeff and Jim 1.75 mile warm up 8x 800m (2:51, 2:54, 2:54, 2:53, 2:55, 2:54, 2:52, 2:49) with 400 m jog recovery(2:55 average) Quick cool down Total run 7.5 miles, I felt pretty strong tonight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy miles on TM at .5% incline, 40 min. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on TM at 0.5% incline, 38 min |
| SpeedStar 2 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 Mile Hilly Tempo Run this morning on a windy but otherwise nice morning. 34:51 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 0.00 | 0.75 | 0.00 | 5.00 |
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5 Days in a row of running! I know it's silly that that excites me, but it has been a while since I've done that. I was in the mood to do some hill work today so I took the long way (2.5 miles) to a wash near my house for my warm up. A road goes down the wash and then back up the other side. It is VERY steep going up one side and about 100m long, and pretty darn steep going up the other way and about 200m long. I started at the bottom and ran my fastest up the steeper way first then walked back down. Then ran up the longer way and walked back down. I did 4 sets for a total of 8 hill runs. Then I ran back home the short way (1 mile) for my cool down. It felt good to do some hill work. It's been a long time since I've done any. Total run 5 miles
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| Addistar Ride2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Tuesday Track Night Met Jim and Jeff at the track tonight. There was a stiff wind on finishing straight away tonight. We warmed for a mile and then started into our 800 meter repeats with 400m recovery jogs. 2:55, 2:56, 2:53, 2:51, 2:54, 2:54, 2:52, 2:50 Looks like we averaged around 2:50 on our recovery jogs. Jim wasn't feeling to good tonight and dropped out after the 3rd repeat. On the last two my stomach was a bit queasy and on the last one I thought about letting Jeff run away from me, but decided I needed to be more mentally tough than that and ended up pushing him to the finish. I think he will definitely go sub 3 on his debut marathon next month. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 hilly miles on a cold windy morning. 36:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 mile hilly tempo run on a beautiful sunny 55 degree day with just a slight breeze. 34:30 Merry Christmas everyone! |
| SpeedStar 2 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
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Since I won't be here for track work tomorrow with Jeff and Jim, I decided to do some hill work today. 2 mile warm up followed by 10 hill sprints with 10 walks back down totalling 2 miles then 1 mile cool down. About half way through I started getting a bit light headed at the end of each hill sprint. I never puked though. :)
My familly is heading to Flagstaff for the rest of the week. I don't know why we are leaving this beautiful low to mid 60 degree weather to go freeze our bibies off in Flagstaff. I'll try and get in a few runs, but who knows. |
| Addistar Ride2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 in Flagstaff |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 in Flagstaff |
| Addistar Ride2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 in Flagstaff |
| Addistar Ride2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles again in Flagstaff
I ran each day I was in Flagstaff this week. Wednesday morning I ran early and it was 12 degrees. My fingers were in pain by the time I got home, but the rest of me wasn't too bad even with shorts on. The next morning I wore heavier gloves and running tights and was very comfortable. The next two days I ran a bit latter in the morning and it was rather plesant. The 7000 foot altitude bothered me less than I thought it would. I was a bit slower than I usually am here at 500 feet in Havasu, but my lungs felt fine. It's good to be back here in nice warm Havasu.
Happy New Year every one. |
| Addistar Ride2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 850.15 | 73.95 | 38.20 | 64.45 | 0.00 | 1026.75 |
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| SpeedStar 2 #2 Miles: 46.30 | Addistar Ride2 Miles: 386.50 | SpeedStar 4 Miles: 172.60 | HyperSpeed3 Miles: 144.15 | Nike Free Miles: 217.40 | Vibram 5 Fingers Miles: 4.00 | Asics Tarther Miles: 10.60 |
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