| 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 | | 673.30 | 96.60 | 106.20 | 57.25 | 0.00 | 933.35 |
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| SpeedStar 4 Miles: 23.00 | HyperSpeed3 Miles: 26.25 | SpeedStar 2 #2 Miles: 19.00 | Nike Free Miles: 44.00 | Addistar Ride2 Miles: 30.00 | Reebok Reelflex Miles: 125.60 | Brooks PureConnect Miles: 129.05 | Asics Tarther Miles: 93.60 | Brooks Summons II Miles: 406.45 |
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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 |
| After a good week of running up in Flagstaff, I had a cold last week that kept me from running. Today I started my 2012 running. I have 14 weeks until the Havasu Half and 22 weeks until UVM and I plan on focusing on those two races for the first half of the year by building milage the right way and hopefully getting back to my Boston 2010 shape without getting injured. 5 easy hilly miles, 38:45 | |
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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 Night I ran with Jim. He is also coming off a week of not running due to having a bad cold so we decided to keep it easy and do 8 x 400m with 200m jog recovery: 1:18, 1:21, 1:20, 1:19, 1:18, 1:19, 1:21, 1:17. Jeff was there, but his marathon (Phoenix, Rock and Roll) is this weekend so he just did some a couple easy miles. I think he will do great and will be very surprised if he doesn't easily break 3 hours in his debut marathon.
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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 |
| core work and a some jump roping |
| | 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 hilly miles, 38:08
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| SpeedStar 2 #2 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 |
| TM 1% incline 1 miles at 8:00 2 miles at goal marathon pace 6:30 2 miles at 8:00 Wow goal marathon pace is still a distant goal. Good thing I have 22 weeks to get there. It was more like a short tempo run effort this morning. 10 minutes on this new machine at the gym that is like an elliptical but allows more freedom of how you move your feet so you can move them in a running motion or a stair motion or an elliptical motion. I tried to do it was a running motion and it was a bit awkward at first but I got the hang of it. I could see that being a great exercise if one is nursing an injury.
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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 ran with the running club this morning. It was a beautiful morning. Everyone was doing 30 minutes out then turn around and run back. Jim and I ran together. Right when we hit mile 5 he sped up and I told him I'd see him back at the start. I ended up running 8 miles in 59:40. He was a good minute or 2 ahead of me. |
| Addistar Ride2 Miles: 8.00 |
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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 easy hilly miles on a windy but warm morning-- 54 degrees. 38:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| Track night I ran with Jim only tonight. Jeff completed his first marathon on Sunday so was out of commission. Unfortunately Jeff had a tough debut marathon. All his training indicated he would go sub 3 easy, but that first time out is always a learning experience and he ran a 3:13 not BQing which was his primary goal. Still, I think that was a great time for a first marathon. Anyways back to track night. 1 mile warm up 4 x 800 m with 400 m recovery jogs (2:51, 2:50, 2:51, 2:52) We were going to do 6 x 800 but Jim started falling off the pace during the 3rd 800 and really struggled on the fourth, so we decided to call it a night. 3 mile cool down (last 2 by myself at a faster than normal cool down pace averaging around 7 minutes.) Total: 7 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 |
| Core work and jump rope |
| | 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 easy hilly miles on a gorgeous (no wind) morning. This weekend is the hot air balloon festival and a lot of the balloon people are getting a head start. It is beautiful to see all the balloons over the glassy lake with the sun coming up. Today was one of those days were I could tell I was running at a decent clip, but it felt really easy. These are the days that make me love running. 5 miles 36:17
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM 1% incline 1 mile warm up 7:30 3 miles mp 6:30 2 miles cool down 7:30 This weeks 3 mp miles felt a million times easier than last weeks 2 mp miles. I gives me hope that I'll be able to get to my goal by June.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| The running club was supposed to meet to run around the island this morning and watch the hot air balloon festival. I ran 3 miles to the meeting spot and we ran around the island. Unfortunately it was too windy for the balloons today though so we didn't get to see them this morning. The last two mornings it has been fun to see them though. The run with the club was 6 miles. At 9 miles I had averaged 7:29. We stopped and chatted for 10 to 15 minutes waiting for everyone to finish, then I ran the 3 miles home nice and slow since my legs had tightened up a bit standing around. Total run 12 miles 1:33:00 |
| Addistar Ride2 Miles: 12.00 |
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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 |
| I swam laps for the first time in a few years this morning. I have a friend, Blake, who is trying to get me to do the local triathlon in March so I figured I ought to get in some swimming and see if I'm up to it. For the first morning of swimming I thought it went well. Did 18 laps (900m). After swimming I went for an easy run along the lake over to the island and around it then back. 7 flat easy miles, 54:06 I think I will only swim once a week and bike once a week in prep for the tri, because my real goals are running goal and the tri is just a little diversion.
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| SpeedStar 2 #2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Track NIght 1 mile warm up 2 x 1 mile with 800 m recovery: Jim said we were going to do the mile repeats at half marathon pace around 6:20 to 6:30. It was really windy so he was going to take the lead for the first 2 laps then I would take over for the second two laps. On the first mile he hit the halfway mark at 3:01 and the second at 3:00. I just kept a steady effort so we ran the two miles in 6:04 then 5:59. I was feeling good and wanted to do a third. Jim didn't. Erika was doing her mile repeats with us as well, but was doing them in just over 7 min pace, and she wanted to do a third, so I told her I would pace her through her third mile and break the wind for her. Mile 3- 6:44 Erika was working pretty hard, but she was excited to have run so fast. Cool down 1 mile
Total run 6 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 |
| Warmed up with a 5 minute jump rope then core work |
| | 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 |
| 7 easy hilly miles. My legs were a bit sore from the core work I did yesterday, but I kept my effort easy today. 7 miles 54:33
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM 1% incline 1 mile warmup 7:30 4 miles mp 6:30 1 mile cool down 7:30 Total: 6 miles 41:00 Marathon pace is starting to feel easier. Good thing since I still have 22.2 more miles to get ready for. After running I did rode hard on the stationary bike for one hour. I can tell my glutes are going to be sore after that ride. | |
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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 on a very, very windy day. It was great as long as I was running with the wind. Not so great in the other direction. AP 7:42 |
| Addistar Ride2 Miles: 10.00 |
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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 |
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5 x 5 laps swimming for a total of 1250m
7 mile easy run after swimming at AP 7:24
I really like how smooth and easy my running feels after swimming. I guess it gets the body warmed up nicely and ready to run. |
| SpeedStar 2 #2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Track night Unfortunately no one else was there and over the past few months I've learned that track work is way easier and more fun with running buddies. I determined to get it done and do my best though. 1 mile warm up 3 x 1 mile with 800 m recovery jogs: 5:51, 5:53, 5:59 1 mile cool down I was a bit disappointed that I slowed on each of the repeats, but I did run the first one faster than I meant to so I guess it's ok. I was planning on doing them all at 6:00. | |
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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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Jump rope
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 was going to get up and run this morning, but my legs still felt a little tired from my speed work Tuesday night, so I decided to take a rest day. That is something I wouldn't have done a few years ago, but I guess maybe I'm getting wiser in my older age. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM 1% incline 1 mile warm up 7:30 6 miles mp 6:30 1 mile cool down 8:00 I was planning on 5 mp miles, but after taking that rest day yesterday I was feeling good and decided to make it 6. I felt pretty good till right at the end when I had to push a bit. Doone and I are doing a little get away weekend in Flagstaff, leaving after lunch today so I won't get any more running in this week. I was due for an easy week anyways. 1 hour stationary bike. | |
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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 |
| I had a great relaxing weekend with Doone in Flagstaff. It was so great to get away from real life for a couple days. This morning I slept through my alarm so I didn't have time to swim. I did a nice hilly, but easy 7 mile run though. AP 7:46 I'll try and get my weekly swim in later on in the week.
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| Reebok Reelflex Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Track Night I was trying out my new Brooks PureConnect that I picked up in Flagstaff over the weekend. They only have a 4 mm heal lift so when standing still in them you almost feel like your heals are lower than your toes, but once I get running in them with my natural fore to mid foot strike they feel amazing with nice cushion and spring off the fore foot. I really liked them and seemed to run easily but at a fast pace with them. Jim and a few others were there tonight to do 3 x 1 mile with 800 m recovery jogs. After a 2 mile warm up we got started and ran: 5:51, 5:51, 5:48. I dropped Jim on the last 2, but not by too much. I never felt like I was pushing all out, so I was very happy with the workout. We then cooled down for a mile for a total of 7 miles. |
| Brooks PureConnect Miles: 7.00 |
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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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Swam 5 x 6 laps for a total of 1500m. I am starting to feel more comfortable in the water. Core work. | |
| | 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 |
| 7 hilly miles at easy effort AP 7:27 |
| Reebok Reelflex Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM @ 1% incline 1 mile warm up 7:30 6 miles mp 6:30 1 mile cool down 7:30 1 hour stationary bike I think my body ran out of fuel at the end of the bike ride. The last 10 minutes were killer. The run felt pretty good today though. |
| Brooks PureConnect Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| I wanted to get in 12 miles today and the running club was planning on 10, so I went to where I thought we were meeting up, got there a bit early and did 2 warm up miles. I got back to the meeting spot and no one was there, so I figured I'd be running solo today. I headed over to the island and as I got there I saw some of the slower members of the running club heading out. I didn't read the blog very well this week and had gone to the wrong meeting spot. I picked up my pace a bit and eventually caught the faster members of the club. We ran together for a bit, then Jim and a new guy named Casey picked up the pace a bit. I went with them. It was fun to just run and chat and not work too hard. Casey dropped off after a couple miles and then it was just Jim and I. We were just having fun and not paying attention to pace. We ran a few sub 7 miles at one point in the run. I ended up running 12.5 miles. AP 7:27 |
| Reebok Reelflex Miles: 12.50 |
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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 |
| 8 hilly windy miles at ez effort. AP 7:35 |
| Reebok Reelflex Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Track night After a warm up we did 2 x 1 mile with 800 m recoveries then 2 x 800m with 400 m recovery then cool down. Spits: 5:51, 5:49, 2:50, 2:48 I am feeling stronger and stronger each week as we do our speed work. I'm sure I will soon have a tough week to bring me back to reality. |
| Brooks PureConnect Miles: 7.00 |
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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 |
| Swim day 4 x 8 laps for a total of 1600m 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 |
| 8 hilly easy no watch |
| Reebok Reelflex 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 |
| 1 hour 20 minutes stationary bike | |
| | 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 20 minutes stationary bike |
| | 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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Stationary bike: 25 miles, 1:13:14 I don't know how accurate the mileage is on those bikes, but if it is accurate I averaged better than 20 mph. I was completely soaked with sweat like I had been swimming by the time I was done. GROSS!
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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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Morning Swim:
4 x 10 laps with 1 minute rest breaks for a total of 2000 meters
Core work | |
| | 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 |
| 25 miles on the stationary bike. 1:18:20 My legs were definitely tired from my hard ride on Tuesday as noted by it taking me more than 5 minutes longer today to go the same distance.
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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 |
| SWIM DAY 3 x 15 laps with 1 minute rest breaks. Total 2250 m |
| | 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 |
| 26.6 miles cycling on a beautiful 78 degree afternoon with clear skies and just a slight breeze. At the 25 mile mark (the distance I have to go for the triathlon) I was at 1:16:30. It was an extremely hilly course and my legs were tired from the 2 other 25 mile stationary bike rides this week, so I was happy with that effort. | |
| | 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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Swimming again. Today I swam 3 x 20 laps and then threw on 4 more laps at the end with 1 minute rests for a total of 2 miles. It took my 1 hour and 2 minutes to do the whole workout including the 3 one minute rests. I had know idea I could swim that far that fast. The funny part is, my first set of 20 laps was by far my slowest. I guess endurance is not my limiting factor while swimming, it's the ability to actually swim fast. I guess I need to work on my speed with shorter intervals. My achilles is approaching 100%. Maybe I'll actually run tomorrow for the first time in 12 days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 3.00 | 0.00 | 7.50 |
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Stationary bike x 1 hour. 20.35 miles... not bad.
Got on the TM for a really easy jog to test out the leg. My achilles didn't bother me, but the tendon that runs up the outer leg between the achilles and the knee hurt pretty good. It's a weird feeling almost like I'm hitting a nerve with each foot fall. It was uncomfortable enough that I stopped after 1/2 mile of very slow running. Guess I need more rest. Back to the pool and the bike. :(
So at work I was noticing that my leg was actually feeling looser after the little run so I decided to head to the track and see how it went. I warmed up really slowly for a mile, did some stretching and then did another mile a bit faster. Then I joined Jim for 3 x 1 mile but I told him to keep it easy: 6:03, 5:59, 6:11 Then did 1 mile cool down.
My leg didn't hurt after the warm up, but just felt a bit tight. Then I went home and iced it and then it tightened up big time. I ultrasounded and slept with my strausberg sock and this morning it feels a ton better. |
| Asics Tarther Miles: 7.00 |
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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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Swim
I need to get faster so I did 6 x 5 laps fast. I gave myself 5 minutes to swim plus recover and then was off again. I was right around 4:30 each time and so had about 30 seconds to recover before starting the next set.
Total swim 1500 m
Core work for about 45 minutes
Then iced the leg followed by some ultrasound. |
| | 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 |
| Leg feeling better this morning. It is so weird. The pain/ inflammation/ tightness keeps moving from one spot to another. Now it seems to be in the belly of the soleus muscle and the achelies and lateral fibularis (is that the right name Teena?) seem to be fine. Anyway, its not ready to run on today. Stationary bike simulating interval training. Switched level from 10 to 12 to 14 to 16 every minute and then repeated 15 times for a total of 1 hour. I kept the rpm over 90 at all times and ended up doing exactly 19 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 |
| What a difference a few days and a lot of ultrasound makes. My leg feels GREAT today. Maybe running on it Tuesday sprung something loose that caused a lot a pain for a day but then allowed things to finally get better. Well that's my cockamamy reasoning and I'm sticking to it. I didn't run today though. Maybe tomorrow. SWIM 2 by 32 laps with a couple minute break in between for a total of 2 miles!!!!! My triathlon is 2 weeks from tomorrow, so I'm going to start cutting down on my swim and bike distances and just focus on speed for next week.
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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 miles easy with the running club. 1:00:24
Dana and I stopped at 8 miles. I was trying to be good and keep it short, while most of the rest of the club went 16 miles. Leg felt pretty good.
600 m swim in the lake to try out the gear. It was cold, but with the wet suite on I was fine once my face got numb. I need to do that a few more times before race day. It sure is different than swimming in the pool. |
| Asics Tarther 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 | 2.00 | 0.00 | 5.00 |
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AM
1 hour on stationary bike giving it everything. Made it 28.5 miles according to the bike. I was spent the rest of the day.
PM
Track work
1 mile warm up
2 x 1 mile with 800 m recovery : 6:00, 6:21-- that bike ride from the morning was still zappping my enrgey after work. When it came time to run I just didn't have it.
cool down |
| Brooks PureConnect 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swim- 8 x 4 laps for 1600m total | |
| | 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 |
| Stationary bike-- speed intervals for 45 minutes. I rode easy for 2 minutes then hard for 1 and repeated that 15 times. Ended up exactly at 15 miles for a 20mph avg.
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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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Morning Swim 16 x 100m for a total of 1 mile I swam 100m hard then rested and restarted every 3 minutes. For the first half I was right at or fast than 95 seconds for each 100 then I started to fade. By the last 100 it took me 105 seconds. I'll tell you I was seriously winded at the end of each 100. It felt like doing 400s running. Afternoon Lake Swim I needed to get out in the lake again for a short swim with all the gear on. It went much better than my first time. I practiced getting everything off faster. Those wetsuits are not easy to get on or off. 600m-- The cold and waves from the wind didn't seem to bother me as much this time. I think I will try and get in at least one more lake swim before the race next Saturday.
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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 |
| Triathlon Taper Week 30 minutes on stationary bike at a fairly light resistance. 9+ miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Morning swim in the lake. The water is definitely colder at 7am. It was good to get in one last open water swim so I'll be mentally ready come Saturday. 600 m nice and easy After work track session to get the legs feeling fast.
1 mile warm up 6 x 200 m fast with 200 m jog recovery 1 mile cool down Total 3.5 miles
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| Reebok Reelflex Miles: 3.50 |
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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 practiced getting in and out of my pedals with my shoes already clipped in and the a few short little rides that didn't amount to much. I had my bike tuned up on Monday and it was riding very smooth and quiet. I love the feeling of riding a nice road bike. | |
| | 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 minute elliptical. Just enough to keep everything feeling fresh. I think I'll take tomorrow off. And then Saturday is the big day.
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| | Race: |
Havasu Triathlon 02:39:06, Place overall: 25, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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HAVASU TRIATHLON- 1500m swim, 40K bike, 10K run
It was a very windy day in Havasu. Luckily it wasn't too bad at the very start for the swim. The water was cold, but it only took a couple minutes to get used to it. Swimming in the pack at the beginning is definitely not my thing. Once I separated myself from the other swimmers I got into a groove and really enjoyed the swim. Doone says I was out of the water at 28 minutes, but my official swim time was 31:11.
I felt good getting out of the water and spent 2:30 in transition to the bike. Off I went with the wind at my back. Unfortunately as I was reaching the turn around point the wind really picked up over to around 25mph. That made for a brutal finish to the bike. I was hurting and really wanting to get off the bike. Time on bike 1:18:35
The transition from the bike to the run goes quicker as you only have to take off the helmet, hang up the bike, and put on the running shoes... 55 seconds
Right from the start of the run I knew I was in trouble. I felt like I was at the 20 mile mark of a marathon that I had gone out too hard on. I pressed forward as best I could. I some how got a rock in my sock during the transition and about 3/4 mile into the run stopped and fixed the problem. This probably costed me 45 seconds, but at least I don't have a nasty blister on my foot now. I ran the best I could, but was too spent from the hard bike ride. I ran a very disappointing 45:51 10K and was passed at the very end by someone in my age group, knocking me into 4th place in my AG.
My overall time was 2:39:06. I was shooting for 2:30, but with the wind it really slowed everyone down. I was only a little less then 4 minutes off of first place in my AG. I wish I had my normal running legs. I should have been able to run a 40 minute 10K, but was just too beat up from the bike. Next time I do a triathlon, I'm going to concetrate my on my cylcling. For now, I'm getting back into running to train for the Havasu Half in April and UVM in June. |
| Asics Tarther Miles: 6.20 |
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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'm still being very careful with my left calf. I figure I'll keep from running a few more days as I recover from the tri. If I didn't have this mild preexisting injury, I'm sure I could have been back running yesterday after the tri though. Gym: calf raises to help strengthen my left calf 20 minutes stair intervals 80 seconds running/ 80 seconds walking 40 minutes on the new free form elliptical machine that I can mimic running on
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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 |
| Calf raises 40 minutes stair intervals. 80 seconds running/ 80 seconds walking Calf felt good. I'm going to try and easy run tomorrow. We're taking the kids up to the Hualapai Mountains for the next couple nights. It will be nice to run above 7000 feet.
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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 easy miles in the mountains.My calf was bugging me so I stopped. One of these days, it will stop giving me fits and I'll get back to some serious training. Hopefully it will be sooner rather than later.
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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 free form elliptical |
| | 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 I swam freestyle for 1 hour straight without stopping. I didn't count laps so I don't know exactly how far I swam, but probably right about 2 miles based on how fast I usually swim. |
| | 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 stair speed intervals: 80 seconds walking/ 80 seconds 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 |
| 1 hour free form elliptical 20 minutes regular elliptical
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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 |
| 15.5 mile bike ride in some serious wind. Felt good to get back on the bike for the first time since the triathlon. |
| | 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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Today I start getting serious about my UVM training. I think my calf is finally 100%. Unfortunately my running has seriously suffered over the last couple months with this stupid calf thing. Since I have such a short time to get ready for the marathon, I've decided to implement my 3 day a week running plan that I did for Boston 2010. This allows me to run hard on the days I run, and to cross train really hard the other days to boost my cardiovascular fitness. Therefore my first day of my new marathon training plan today did not include any running. I swam this morning and I'll probably do some core work and jump rope tonight.
AM
16 x 200 m starting each interval on the five minute mark. I probably averaged just under 3:40 per 200m. Total swim- 2 miles
PM jumping exercises making sure calf felt 100% and it did and some core work totaling about 20 minutes while watching the lame NCAA Championship game. I did have Kentucky winning it all in my bracket though. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM I got up and went cycling this morning. It was an amazingly beautiful morning riding along the lake with the sun coming up. I rode for 1 hour 15 minutes and averaged 18.5 mph. After work today I'm actually going to run. I hope it goes well.  PM
1.5 mile warm up
Then ran with Erika. She was doing mile repeats with 800 m recovery: 6:55, 6:56, 6:46
1. 5 mile cool down
It was a good run for my first run in a while. My calf felt fine. Let's hope it stays that way. |
| Brooks PureConnect Miles: 7.00 |
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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 |
| 2 mile swim. I thought about doing a 3rd but then decided to call it a day. | |
| | 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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Calf raises 30 minutes free form elliptical to get the calf warmed up really well. 5 miles on TM at 8 minute pace. My calf didn't bother me as far as any discomfort goes, but I can tell it isn't at full power yet. I was very careful and did not push hard at all. It felt amazing to run again though without any pain. PM Core work
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| Reebok Reelflex 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| I slept in a bit so I only had time for a short bike ride. 15.5 miles around the island on another beautiful day in paradise. Avg spd 19.2 mph
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
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7.4 tough miles at the end of a long day.
AP 7:32 |
| Reebok Reelflex Miles: 7.40 |
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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 |
| Swim
10 minutes warm up
35 minutes doing 100 m repeats starting every 2:30 minutes. I seemed to be hitting right around 1:40 for each 100m repeat.
15 minutes cool down doing swim drills
Â
PM<
2 mile easy run with my sister who is in town with her kids for spring break. |
| Reebok Reelflex Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 1.25 | 0.00 | 0.00 | 4.00 |
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Another pristine morning in Lake Havasu City... 15.5 mile bike ride... average speed 19.0 mph.
After work today will be track work and my last quality run before the half marathon this Saturday. The farthest I have run this year is 12.5 miles and that was back in January. Saturday could be interesting.
PM at the track
1 mile warm up
5 x 400m at 5K pace with 200m jog recovery: 1:29, 1:29, 1:29, 1:27, 1:26
Cool down
4 miles total. I felt very tired the whole time. |
| Reebok Reelflex Miles: 4.00 |
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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 |
| Swam for 1 hour focusing on drills specifically the high elbow catch. 2 mile easy run as my final run and workout before the half on Saturday. Tomorrow I will be in Palm Springs all day for continuing education. It will be a very long day. Then Friday is my mother in laws funeral. She went home Saturday after a quick fight with lymphoma. She lives in our ward, so I will conduct her funeral. Hopefully I can keep it together. Doone is doing well considering she just lost her mother for a while. |
| Reebok Reelflex Miles: 2.00 |
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| | Race: |
Havasu Half (13.1 Miles) 01:32:08, Place overall: 19, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| I had no idea what to expect from this race. It was a nice cool morning for Havasu, 52 degrees with a fairly stiff wind out of the south. I just ran by feel. Looking back at my mile splits, I was a bit fast on the first mile, 6:40, but made up for that with a slow second mile, 7:10. Then I found a nice groove and was running everything in the mid 6:50s until I hit 10 miles. The last 4+ mile were pretty much straight into the wind and I was running with a small group which was helping. I took a gu at the 10 mile aid station and then went to get a cup of water. The volunteer pulled his hand back right as I went to grab the water and I missed. after passing the station by a good 10 yards I decided I better go back and get some water since I'd just taken some gu. By the time I got headed in the right direction again, I was all alone with no one around me. I was ticked off and running into the wind. I kind of quit for the next 2 miles and ran 7:54, 7:46. I must have gotten over it by the last mile though, cause I finished strong with my fastest mile of the race, 6:38. My final time was 1:32:08 (AP 7:02) which I was pleased with since I haven't been running much due to my calf injury. The best news is that my calf is feeling pretty good here a couple days later. It will be interesting to see if I'm able to get my mileage up enough to run a good UVM in 8 weeks.
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| Asics Tarther Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Morning bike ride. I got a flat a little past the 8 mile mark so I stopped and fixed it and headed back so I only got in 16.25 miles After work I did track work, but not very fast. 2.75 mile warm up 2 x 1 mile (6:20, 6:50) with 800 m recovery 1 mile cool down Legs felt tired still from the half and it was 96 degrees out. No pain from my calf though!
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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 |
| 8 x 400m swimming. The first four repeats I restarted every 8 minutes and averaged about 7:30 per 400 m. Then the last four repeats I restarted every 9 minutes and averaged about 7:45 per 400m. Total swim 2 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.40 | 0.00 | 0.00 | 0.00 | 0.00 | 14.40 |
| The plan right now is to get miles on my legs. Today I decided I would run for 2 hours taking it easy and see how far that landed me. It was a bit warm, 73 degrees, for 5 am, but it was a beautiful morning. My legs were still very tired from my half, but not sore. I just pushed along at a nice easy pace and ended up running 14.4 miles in 2 hours for an AP of 8:19. The best news is that my calf didn't bother me. | |
| | 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 |
| 26.4 mile bike ride along the lake on a beautiful morning. Average speed: 18.1mph | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.10 | 0.00 | 0.00 | 0.00 | 0.00 | 15.10 |
| I took the boys camping Friday night for the annual Fathers and Sons camp out. It was fun, but like usual I didn't get enough sleep. By the time we got home Saturday it was 101 degrees so I decided to take my run indoor to the gym. TM 15 miles at 8:00 pace for 2 hours It was a really good run. My legs felt strong like I could keep going for a long time at that pace.
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| Reebok Reelflex Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.80 | 0.00 | 4.00 | 0.00 | 0.00 | 9.80 |
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AM Swim 4 x 200m starting each repeat every 5 minutes. I was averaging about 3:25 per repeat for the first 6 and then faded hard to about 3:40 for the last 2. Then just swam another mile at an easy effort taking 34 minutes. Total 2 mile swim PM Run I won't have time to run tomorrow so I did my speed work tonight. I ran to the track and then did 4 x 1 mile (6:26, 6:33, 6:27, 6:24) with half mile recovery, then ran home. Total 9.8 mile run
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| Brooks PureConnect Miles: 9.80 |
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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 |
| Morning Swim 800 m warm up 16 x 100m restarting each repeat every 3 minutes. Averaged a little better than 95 seconds per 100m repeat 800m cool down Total swim 2 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 2 Hour Run It was a very windy morning with a storm blowing in. I planned on seeing how far my legs would take me in 2 hours. My Garmin died at mile 10. I figured I ran right around 15 miles. The rain was starting as I finished up my last mile. Just after finishing it started coming down really hard. My 2 hour run today felt way better than the one I did last Thursday.
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| Brooks Summons II Miles: 15.00 |
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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 |
| 26.4 miles on the bike. It was incredible this morning... 61 degrees, clear skis, and no wind! | |
| | 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 had to get up at 4 am to take the Scouts to Vegas for a merit badge expo. I packed my running gear. When we got there I got them set up with their first class which was 3 hours long, changed into my running clothes and set out on a nice long run. I found a great dirt loop that was a little over 4 miles long and ran it until I hit 20 miles. It was my first 20 miler in almost a year. I finished in 2:37:48... not bad for how little running I've done lately. |
| Brooks Summons II Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 4.00 | 0.00 | 0.00 | 11.30 |
| We switched our speed work to Tuesday mornings since it is now too hot in the afternoons. I did a 5 mile warm up then ran 4 x 1 mile (6:20, 6:19, 6:20, 6:20) with 800m recoveries. Then did a short cool down. Total run 11.3 miles
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| Brooks PureConnect Miles: 11.30 |
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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 |
| Morning swim 8 x 400m total 2 miles It was a nice easy swim today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| Thursday morning 2 hour run I made it 15.3 miles this morning, farther than last week, but not as far as I should be going on a 2 hour run. It is a very hilly course that I am running though. AP 7:50
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| Reebok Reelflex Miles: 15.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| I don't know what was wrong with me, but I was crazy tired today. I planned on going 20, but right from the start could tell I had nothing. I tried to push through, but to no avail. I stopped my run at 10.6 and was only averaging a little better than 9 minutes. I showered and then took a couple hour nap which I obviously desperately needed. |
| Brooks Summons II Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 5.00 | 0.00 | 0.00 | 13.00 |
| I was feeling much better today and the weather was perfect. After about a 5 mile warm up I did 5 x 1 mile repeats on the track (6:15, 6;10, 6:13, 6:17, 6:20). I started to feel the lactic acid build up on the last one. I did half mile recoveries then finished with about a mile cool down. Total run: 13 miles AP 7:31 I was surprised I averaged such a fast pace considering all the slow recovery laps I did. |
| Brooks PureConnect Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| Thursday morning 2 hour run. I felt good this morning and thought I would be able to get in 16 miles on my 2 hour run, but I just can't seem to do it. I ran a hillier course than my normal already very hill course I do for my 2 hour run. I was on pace to finish at about 16 miles at the 12 mile mark, but then I had a pretty steep climb for miles 13 and 14 and I fell apart and only ended up running 15.3 miles for an AP of 7:50. |
| Brooks Summons II Miles: 15.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 25.00 | 0.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| The plan today was to go very long and very slow. I think I accomplished both goals. I started at 2:45 am and it was 81 degrees, ran 25 miles in 3:26:57 (AP 8:17), showered up and was at work by 7:45 am. It was slow, but my legs were very tired from my other two longer runs (13 and 15.3 miles) this week, so I'll take it. The best news is there weren't any weird pains from injuries. Next week I'll do a recovery week.
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| Brooks Summons II Miles: 25.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.80 | 0.00 | 0.00 | 4.00 | 0.00 | 8.80 |
| It was 85 degrees this morning for our track workout. Yuck. I did about a 2 mile warm up, but not much warming up was needed with the high temps. Then we did 8 x 800m (3:00, 3:00, 2:59, 3:00, 3:00, 3:01, 3:01, 3:00). Jim did his about 7 seconds faster than me. He is going for his first sub 3 marathon the week before UVM. I have no doubt that he will make it. I on the other hand doubt that I will hit sub 3, but hopefully sub 3:05. Considering my 25 miler on Saturday I was happy with today's effort and I was most happy that my legs were not sore from that run. |
| Reebok Reelflex Miles: 8.80 |
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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 |
| 86 degrees this morning at 5am. It's not supposed to be this hot that early in the morning till July. Good thing I was just planning on doing a nice easy recovery run. 10.4 miles AP 8:53
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| Brooks Summons II 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 |
| 45 minutes on the stationary bike... medium effort.
My legs needed that.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Track work this morning. It was 82 when I left the house at 5 am and 88 by the time I got home. I may have to do my last couple weeks of UVM training on the TM due to the heat. After a little over 2 miles of warm up, I attempted 6 x 1 mile with 800 m recovery. (6:11, 6:09, 6:09, 6:10, [then I fell apart] 6:47, 6:50). I finished with a mile cool down. Those last two miles were brutal, but they were still a bit faster than my current half marathon pace so I'll take them. I sure hope it is a nice cold day at UVM. Total run 12 miles |
| Brooks PureConnect Miles: 12.00 |
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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 |
| 45 minutes stationary bike... medium effort. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| I am tired of running in the heat, so I took my Thursday morning 2 hour run inside to the TM. 2 hours, 16 miles, AP 7:30 Felt pretty good.
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| Brooks Summons II Miles: 16.00 |
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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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45 minute stationary bike... medium effort.
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| | 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 |
| The weather gods shown upon me this morning. The temps dropped 25 degrees from a few days ago to 61 degrees this morning for my final long run in prep for UVM. 20 miles, 2:29:13, AP 7:27 I was at 16.27 at the 2 hour mark which made me happy. My legs felt good the whole way. Considering I did a 16 mile 2 hour run 2 days ago, I was extremely happy with this run today. What a difference 25 degrees makes! Now it's taper time!!!
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| Asics Tarther Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| I headed to the track this morning but I forgot my watch. I didn't really have a plan except to wait for Jim and see what he was doing and then run with him. I started warming up and did 2 miles easy. Jim arrived about a mile into it and said he was just going to walk this morning since his calf was bothering him a bit and he has his marathon this Sunday. After my warmup I did 16 x 100m strides with 100m jog recoveries. Then I did a 2 mile cool down. It was a good workout to start my taper. Total run, 6 miles
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| Brooks Summons II Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at mp on TM 41:48, AP 6:58 Felt good.
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| Reebok Reelflex 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 on the TM at 7:30 pace-- 1:15:00 Felt easy like I could have kept going a long time. |
| Brooks Summons II Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Final track day before UVM 1 mile warm up 4 x 400m at mp (1:33, 1:33, 1:40, 1:42) with 400m jog recovery 1 mile cool down. Total 4 miles I was trying to feel mp and just could not quite get it. The 400s should have been 1:45. Luckily I'll have my my garmin on race morning and hopefully that will help me get into the right pace. I think I will actually just start out with the 3:05 pace group to try and get me off to the right pace and then decide if I should slow down or speed up about 10 miles into the race.
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| Brooks Summons II Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Race: |
Utah Valley Marathon (26.2 Miles) 03:33:00 | | 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 |
| After the long bus ride up the canyon with my brother in law, Dan, who was running his first marathon, I enjoyed seeing Fly and Kelli at the start. I felt fine and decided to stick with my plan of starting off with the 3:05 group. After about the first 6 miles I was starting to tell I needed to slow down a bit. Unfortunately I quickly fell about and got worse and worse as the race went on. I really wanted to quit at about the 18 mile mark, but forced myself to keep putting one foot in front of the other. I never walked, but I was not moving very fast. It was great to see Smooth out there cheering on the runners. That gave me a little boost. Near the finish I saw my sweety and stopped and gave her a kiss. I finished and was very tired. I was about to excite the finish area when I realized I really wasn't doing well. I went to the med tent and started throwing up and my limbs and head went all numb. After about an hour and a half in the med tent and 3 IV bags I felt good enough to leave. I still continued to commit for the next couple hours, but eventually felt normal again latter in the afternoon. I don't know what happened to me. but I do know I pushed myself to my limit on that race. 3:33:00 |
| Asics Tarther Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Pinetop, AZ- elevation 7200 ft 3 miles- AP 8:11 |
| Brooks Summons II Miles: 3.00 |
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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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Pinetop, AZ 3 miles- AP 7:49
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| Brooks Summons II Miles: 3.00 |
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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 |
| Pinetop, AZ 3 miles- AP 7:41 |
| Brooks Summons II Miles: 3.00 |
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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 |
| Pinetop, AZ 3 miles- AP 7:30 |
| Brooks Summons II Miles: 3.00 |
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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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I have not run, nor even exercised since June 10 the day of UVM. Somehow that experience really messed with my mind and I completely lost my mojo. I kept trying to find it and as hard as I tried could not get myself out the door to run or swim or anything. This week my family has been on vacation in Pinetop, AZ. It is beautiful up here. The high temps have been in the low 70s. The elevation is around 7200 feet, so I have felt oxygen deprived since Lake Havasu is about 500 feet. Anyways, this week I set out to find my mojo. I have run 3 miles every day and gotten faster each day. I have the first couple days were tough, then I started looking forward to my morning run. Todays run was my fastest of the week. 3 miles- AP 7:24 I think I have found my "moj". Hopefully the "o" will be waiting for me when I get back to Havasu. I look forward to catching back up on everyone's blogs. I hope you are all healthy and enjoying a wonderful summer.
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| Brooks Summons II Miles: 3.00 |
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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'm still looking for the "o" to complete my "moj", but at least I got out of bed and exercised this morning... and it felt good. My lungs really appreciated the oxygen here at 500ft. 3 mile AP 7:00 Core work
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| Brooks PureConnect Miles: 3.00 |
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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 |
| 3 miles AP 6:54 Push ups and ab work Lower body weights. Felt good to get a full body workout in.
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| Reebok Reelflex Miles: 3.00 |
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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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Started P90X, will be doing it for the next 90 days. I'm hoping to build my core and get all my leg muscles strong and healthy before getting back into marathon training. Also I'll be heading to the Bahamas in about 90 days, so it is as good a time as any to get ripped. Chest and Back followed by Abs-- puked a couple times. This is the hardest workout in P90X
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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 |
| Day 2 of P90X Plyometrics- I got light headed a couple times and had to back down my effort level a bit. I bet my glutes will be sore tomorrow. My chest and lats are a bit sore from yesterday. Only 88 days to go!
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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 |
| P90X day 3 Shoulders and Arms followed by Abs Good workout but not as intense as the bigger muscle workouts
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| P90X day 4 I was supposed to do Yoga today, but I didn't really like it when I did P90X before so I've decided to do some running on the yoga days. 1 mile warm up 2 miles running the straights and jogging the turns 1 mile cool down My legs were a bit sore from the plyometrics on Tuesday, but loosened up by the end.
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| Brooks Summons II Miles: 4.00 |
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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 |
| P90X Day 5 Legs and Back followed by Abs I like this workout because it hits all the leg muscles and as I runner when I'm training for a race I tend to neglect a lot of my leg muscles. In 85 more days all the muscles should be strong and lean and ready to start a good marathon training cycle.
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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 |
| P90X day 6 Kendpo. I have never done this DVD before. My first time I did p90x I ran on al the cardio and yoga days. The warm up was the hardest part and the rest was kind of fun. | |
| | 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 |
| P90X Day 8 Day 7 was a rest day and I needed it. Every 7th day is a rest day with P90X. :) This week is a repeat of last week. Chest and Back followed by Abs. I didn't puke this time, but my stomach did get a little queezy.
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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 |
| P90X Day 9 I'm starting to get my body used to getting up and doing these early morning, intense workouts. Today was Plyometrics which last week made me light headed. I was winded this morning, but felt much better. This is a workout that would be good to do once a week even during marathon training.
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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 |
| P90X Day 10 Feels good to be in double digits! I'm already noticing and feeling a difference. Today was Arms and Shoulders followed by Abs. Only 80 days to go! Tomorrow is yoga, so I get to run!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 1.50 | 0.00 | 4.00 |
| P90X Day 11 Yoga day so I ran instead. 1 mile warm up 8 x 300m run with 100m walk recovery 1 mile cool down 4 miles total- felt good to run, but I am way out of running shape.
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| Brooks Summons II Miles: 4.00 |
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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 |
| P90X Day 12 Legs and Back followed by Abs Cade (8 years old) came down this morning and did a lot of the Abs part of the workout with me. He loves physical activity. He is definitely going to be my best athlete. After finishing he hinted that he wanted to do tomorrow's workout with me, so we set a time to do Kenpo together tomorrow. That will be fun.
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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 |
| P90X Day 13 Kenpo with Cade. It is a 59 minute exercise. I thought Cade would get bored and quit 20 minutes into it, but he stuck the whole thing out. It is kinda fun with all the punching, kicking and blocking. It takes some coordination and it was fun to see him trying his best to do all the moves. Tomorrow is day 14-- Rest Day! 11 weeks to go. |
| | 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 |
| P90X Day 15 Once again I enjoyed the rest day yesterday. This week is another repeat of the first 2 weeks, but the workout I did today (Chest and Back) I won't be doing again until week 9. I also did Abs today. I think Chest and Back is the hardest of all the workouts so I'm not sad that I won't be doing it again for a while. I have definitely gotten better at this workout in 3 weeks: no puking, no nausea, and able to do a lot more pushups and pullups today!
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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 |
| P90X Day 16 Plyometrics today. This is the most intense of the aerobic workouts. Lost of jumping. I felt great today though, jumping with much more intensity than I was able to the last 2 weeks. I get a week off from this routine next week with the recovery week.
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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 |
| P90X Day 17 Shoulders and Arms followed by Abs Had a good workout. Nothing too exciting to report.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 1.50 | 0.00 | 4.00 |
| P90X Day 18 Yoga Day so I ran. 1 mile warm up 4 x 600 m with 200 m recovery 1 mile cool down It was only 74 degrees this morning! Last Thursday morning it was 95. I like 74.
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| Brooks Summons II Miles: 4.00 |
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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 |
| P90X Day 19 Legs and Back followed by Abs I'm getting stronger. :)
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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 |
| P90X Day 20 Kenpo with Cade and Lane. |
| | 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 |
| P90X Day 22 This week is a recovery week I am supposed to do 2 days of Core, 2 days of Yoga, and 2 days of Kenpo. I think I will instead run 3 day, do 2 days of Core, and 1 day of Kenpo. Today I did Core. Who said this was a recovery workout? It was hard! Tomorrow I run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| P90X Day 23 1 mile warm up 4 x 800 m with 400 m recovery jog 1 mile cool down Total 5 miles It was back up in the 90's this morning. It was a tough run. |
| Brooks Summons II 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| P90X Day 24 Kenpo- I'm always surprised how quickly this workout flies by, with all the punching, blocking and kicking. It is a lot of fun, but still delivers a good workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 2.00 | 0.00 | 5.00 |
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P90X Day 25 1 mile warm up 8 x 400 m with 200 m recovery jog 1 mile cool down Total 5 miles That was one of the workouts that is going to stick with me all day. I was a bit queezy finishing up that last 400 m repeat, but it felt good to push hard. GO COUGS!!! (in blue) I'm excited to sit down and watch some football tonight.
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| Brooks PureConnect 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| P90X Day 26 Core: This workout was a bit easier today than it was Monday, but it is still a tough workout. I think this one would be good to do weekly along with the Plyometrics and perhaps Legs and Back during marathon training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| P90X Day 27 I was thinking of Smooth running the Pokey this morning so I wore my Pokey Marathon shirt this morning. Today is the last day of my recovery week, so I headed to the gym for one more run. TM 1 mile warm up 3 miles in 20 minutes (6:40 pace) 1 mile cool down The 3 faster miles weren't as bad as I thought they would be. Next week I'll be back at the hard core P90X workouts. I'll be looking forward to the next recovery week in 4 weeks. |
| Reebok Reelflex 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| P90X Day 29 Chest, Shoulders, amd Tricepts followed by Abs There are some crazy kids of pushups in this workout and I have felt my shoulders burning all day. | |
| | 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 |
| P90X Day 30-- I'm 1/3 the way done! Plyometrics: I actually missed this workout during my recovery week. It is such an intense cardio workout that while doing it I'm wheezing and bent over with my hands on my knees when ever I'm not doing some crazy jumping or what ever. When it's over I know I'm going to be feeling the burn all day long. I was so sweaty this morning by the end, you would have thought I had jumped in the pool.
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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 |
| P90X Day 31 Back and Biceps followed by Abs. Not a bad workout, but I've never been a biceps kind of guy.
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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 |
| P90X Day 32 Today was supposed to be Yoga which usually means running, but since Saturday is supposed to be Kenpo and I'm doing a Plunge and Run race (800 m swim with 5K run), I switched to Kenpo this morning. As always it was a great workout that makes me work and sweat, while having fun.
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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 |
| P90X Day 33 Legs and Back followed by Abs I'm thinking I'll be feeling this workout tomorrow when I'm trying to push myself in the Plunge n Run race. It will be fun to be in a competitive racing environment again even though I haven't trained for this race.
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| | Race: |
Plunge n Run 2012 00:40:19, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
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Punge n Run 2012 Doone and I did a local swim (800 m) / run (5k) race. It was a very warm and muggy morning. That started with a swim in the lake and then a run along a dirt trail with lots of twists and turns and hills along the lake. Since I haven't swam since the triathlon I did in March and I haven't done much running since the marathon I did in early June, my plan was to take the swim easy and then survive the run. I did a quick warm up swim and then they started the race. I just kept my pace very comfortable. I never can tell who is around me or in front of me when I'm swimming, but I managed to swim in straight lines. I finished the swim in 15:18 and figured I was in the middle of the pack. I jogged up to the transition area, cleaned off my feet, put on my shoes and shirt and headed out on the run. (1:09 transition) Since the trial is really windy and had lots of trees and hills, I couldn't see how many people were in front of me. I passed a handful or two of people along the way and just kept my effort steady. I finished the run in 23:52 for a total time of 40:19. After finishing they passed out some really cool looking race shirts and I headed over and got some water. I then walked over to were a good friend of Doone and me was cheering as she awaited for her husband and I waited for Doone. After chatting a bit she said great race. I was like whatever, since I was way slower than I thought I would be if I had trained. She then told me to my surprise that I finished in third place. I had no idea. I thought there were tons of people ahead of me. I had to go, so I asked a lady in our ward to pick up any award I might get. In church this morning she gave me two plaques. One for second overall (One of the two people who had finished ahead of me was on a relay team) and one for first in my AG. Wow, it just goes to show you, it isn't always about how fast you are, but sometimes is just about who shows up for the race. Doone has an abdominal strain and did amazing to even finish today. She is one tough lady and sure looked good racing. :)
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| Brooks PureConnect Miles: 3.10 |
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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 |
| P90X Day 36 Chest, Shoulders, and Triceps followed by Abs
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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 |
| P90X Day 37 Plyometrics
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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 |
| P90X Day 38 Back and Biceps followed by Abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| P90X Day 39 Yoga- so as usual I replaced that with a run 1 mile warm up 8 x 400 m with 200 m recovery 2 mile cool down Total run- 5 miles
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| Brooks PureConnect 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| P90X Dat 40 Doone and I are heading to Phoenix for a couples weekend with a few friends after we drop the kids off at school so I got up early to get in my workout. Back and Legs followed by Abs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| P90X Day 41 I was suppose to do Kenpo today, but Doone and I are in Phoenix with friends, so i got up and went to the resort fitness center to workout. 20 minutes arc trainer. 3 miles on TM: 1st and last mile at 7:00, 2nd mile in 6:00 Total run 20:00- I was surprised how easy this run felt. Later in the day we went to this indoor rock climbing place and climbe for a few hours. That was a pretty good workout as well. | |
| | 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 |
| P90X Day 43 Chest, Shoulders, and Triceps followed by Abs. After this week I get another recovery week! :)
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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 |
| P90X Day 44 I strained my lower back at soccer practice last night so I didn't want to get out of bed this morning and workout. It felt a lot better when I got home from work this evening and Doone hadn't made it to the gym today so we did Plyometrics together. It is way more fun to do with her. |
| | 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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P90X Day 45-- Halfway there!
I couldn't get my mind into my workout this morning and so didn't workout quite as hard as usual. Today was supposed to be Back and Biceps, but since I think I'm going to do a local 5K on Saturday and Friday was supposed to be Legs and Back, I switched today and Friday this week and did Legs and Back today. When I did that plunge and run a couple weeks ago, I did Legs and Back the day before and had pretty sore legs when I got up that morning. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| P90X Day 46 Yoga which means I ran. 1 mile warm up 8 x 200m with 200m jog recovery 1 mile cool down Total 4 miles
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| Brooks PureConnect Miles: 4.00 |
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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 |
| P90X Day 47 I didn't want to get out of bed this morning. I can tell it is about time for a recovery week which is next week. After finally dragging myself out of bed I didn't have time for the full prescribed Back and Biceps followed by ABs, so I did Abs then followed that with 3 sets of pullups and 3 sets of curls. That will have to do for today and since it is the first time I've cheated a workout in 47 days I shouldn't be too bummed I guess. Tomorrow I think I'm going to do a 5K. We'll see how well all this P90X does to help with running. I'm guessing it won't be pretty, probably somewhere just under 21:00.
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| | Race: |
Lake Havasu High School Cross Country (3.1 Miles) 00:20:40, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 3.10 | 0.00 | 0.00 | 4.10 |
| P90X Day 48 I skipped Kempo today for a local 5K fund raisers for the high school cross country team. I am not trained for running but I wanted to support the cross country team so I showed up, paid my $25 and toed the line. The race was on a local golf course which was kind of fun, but challenging with all the sandy spots, sharp turns, and hills. I went out at a conservative pace and settled into a nice groove by mile 1. About 2 1/2 miles into the race I was running with one other guy who looked like he was about 20 years old. We were in 6th and 7th place. I was ahead, but right before mile 3 he passed me. I just hung on. He had about 10 yards on me coming into the final turn with about 200m go. Even though I was hurting, I decided to go for it. I caught up to him and he kicked as hard as he could we were both in a full sprint. I knew I was faster than him if I could just endure the pain. With about 30 yards to go he quit and I sprinted in for the 6th place finish and 1st in my AG. |
| Brooks PureConnect Miles: 3.10 |
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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 |
| P90X Day 50 Today was Doone's birthday. I took the day off work and spent it with her. After dropping the kids off at school we went to the gym. This week is a recovery week for P90X. Today is core, so I focused on core work while Doone did one of the classes. After the gym we went and got a couples massage, went out to lunch, and then went on a shopping spree. It was fun to play hookey from work with my sweetie.
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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 |
| P90X Day 51 It is recovery week so I figure I need to sleep in and get some extra zzz's, so I didn't get around to my workout until the evening. Kenpo- this workout is still fun, but it has gotten too easy. When it is not recovery week, I need to find a way to pick up the intensity of this workout.
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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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P90X Day 52 I'm enjoying my recovery week. I slept in again this morning, but then found time to squeeze in CardioX between work and mutual tonight. | |
| | 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 |
| P90X Day 53 I slept in again, but wasn't able to get around to working out until after 9pm. I wasn't about to miss a day after going this far without missing. Core I'm going to have to get up tomorrow morning in order to get my workout in. Too bad. I've enjoyed sleeping in this week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| P90X Day 54 I actually got out of bed this morning to exercise. 1 mile warm up 2 x 1 mile with 1/2 mile recovery 1/2 mile cool down Total 4 miles |
| Brooks Summons II Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 3.00 | 0.00 | 0.00 | 3.50 |
| P90X Day 55 I'm at the end of my recovery week so I got to do one last free workout. Doone was heading to the gym so I went with her. I started by warming up on the elliptical for 15 minutes. Then I jumped on the treadmill. 3x 1 mile with 1/4 mile walk recovery. (6:10, 6:00, 5:45) 4 more hard core weeks of P90X then a recovery week and I'll be done and back to marathon training. | |
| | 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 |
| P90X Day 57 Chest and Back followed by Abs I'm starting the last phase of my 90 days. I haven't done this workout since the first phase. I still think it is the hardest of all the workouts, but I was able to do way more pushups and pull ups than a month ago... and I didn't puke! :)
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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 |
| P90X Day 58 Plyometrics I slightly tweeked my left knee this morning doing one of the exercises. It wasn't enough to keep me from finishing the workout. I do love plyometrics. It really gets the heart beating and the lungs gasping.
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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 |
| P90X Day 59 Shoulders and Arms followed by Abs Nothing to exciting to report today. My knee is still a bit sore, but I think will be fine in a few days. Hopefully it doesn't bother me tomorrow on my run day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 2.00 | 0.00 | 4.25 |
| P90X Day 60 Yoga-- Of course my zen comes from running, so I ran as usual on yoga day. 1 mile warm up 8 x 400 m with 200 m recovery 1/4 mile cool down Total run- 4.25 miles My knee didn't bother me at all while running, even though it is a bit sore still while just doing normal things.
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| Brooks Summons II Miles: 4.25 |
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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 |
| P90X Day 61 Legs and Back followed by Abs Feeling strong. Thinking about the SGM runners. Good luck. |
| | 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 |
| P90X Day 62 Kenpo with Doone between sessions of conference. She's smokin hot doing Kenpo. | |
| | 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 |
| P90X Day 64 Chest, Shoulders, and Triceps followed by Abs Wowsers! That really beat up my upper body. My arms and shoulders are jello. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.75 | 0.00 | 3.75 | 0.00 | 0.00 | 5.50 |
| P90X Day 65 Ploy metrics Since I am hoping to get right into marathon training at the end of my 90 days I figure I need to start incorporating more running into my P90X, so I came up with what I'm calling my Plyo-Run workout. Here's how it goes: 1 mile warm up 5 x 400 m on track with 30 second plyometric jumps between each 400. Then a 400 m recovery walk after the fifth repeat. Repeat 3 times My original intent was to run the 400s at 1/2 mp (1:35), but that didn't last long. Looks like I should shoot more for mp (1:42). Doing those plyometric jumps is killer. I picked 12 of the jumps from the workout: squat reach jumps, run stance squat jumps, jump knee tucks, Mary Katherine's, leap frog squats, twist jump combos, lateral leap frog hops, monster truck tires, hot foot, squat jacks, jump shot, and football hero. This is a killer workout. Total distance 5.5 miles |
| Brooks Summons II Miles: 5.50 |
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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 |
| P90X Day 66 Back and Biceps followed by Abs Lots of pull ups and lots of curls. could barely move my arms by the end. | |
| | 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 |
| P90X Day 67 Yoga- so I ran instead 1 mile warm up 5 x 800 m with 400 m recovery jogs Short cool down Total 5 miles |
| Brooks PureConnect 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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P90X Day 68 Legs and Back followed by Abs- Great workout as always. Since the kids are on Fall Break, I took the day off today. We decided to climb Crossman Peak which is the highest point on the mountain range here in Havasu. It was a seriously steep climb, but the kids made it. I think my legs will be sore tomorrow. | |
| | 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 |
| P90X Day 69! Kenpo Tally did Kenpo with me today. After finishing she said, "P90X is fun.... And I can use it on my brothers.". :) | |
| | 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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P90X Day 71
Back and Chest followed by Abs
This is my last time to do this workout! This one always makes me a bit queesey so I'm glad not to have to do this one anymore. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 2.75 | 0.00 | 0.00 | 5.00 |
| P90X Day 72 PlyoRun 1 mile warmup 3 sets of: 5 x 400m with 30 seconds plyometric jumps between 400s and a 400 m walk recovery between sets. .75 miles cool down Total 5 miles and 6 minutes of plyometric jumps I slowed down my 400s this week and averaged right at 1:40. This really helped, as I was actually able to do my last few all faster than 1:40.
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| Brooks PureConnect 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| P90X Day 73 Shoulders and Arms followed by Abs I like this workout because it doesn't beat me up yet my arms and shoulders feel buff all day long after doing it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 3.00 | 0.00 | 0.00 | 5.50 |
| P90X Day 74 Yoga As always I ran for my yoga. 1 mile warm up 4 x 1200 m with 400 m recovery jog (4:47. 4:42, 4:40, 4:33)
.5 mile cool down It was amazing out this morning. 65 degrees and perfectly still, not even a little breeze.
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| Brooks PureConnect Miles: 5.50 |
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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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P90X Day 75 Legs and Back followed by Abs. I felt like I really pushed hard this morning. I am amazed at how many pullups I can now do. Oh yeah, some exciting news from the Burgener family. My parents just got a mission call to serve their second mission. They will be going to Moscow to serve as auditors for the Eastern European Missions. They leave in March and will be gone for another 2 years.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 1.25 | 0.00 | 5.00 |
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P90X Day 76 Kenpo I decided to do long hill sprints instead of kenp this morning. 1.75 mile warm up 5 x 400 m all out sprints up about a 6% grade (1:24, 1:21, 1:23, 1:25, 1:25) walked back down for recovery- approximately 5 minutes 1 mile cool down Total 5 miles My lungs were burning big time. Great workout!
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| Brooks Summons II 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| P90X Day 78 Chest, Shoulders and Triceps followed by Abs Lots of pushups. Last time to do this workout! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 3.75 | 0.00 | 0.00 | 6.00 |
| P90X Day 79 Plyo-Run Same workout I did the last 2 Tuesdays. I'm getting stronger at it. Doing 30 seconds of jumps between 400s sure makes those 400s tough. Total run 6 miles |
| Reebok Reelflex Miles: 6.00 |
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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 |
| P90X Day 80 Back and Biceps followed by Abs. I never thought I could do so many pull ups and while I still don't have big biceps, they are bigger than they have ever been. Also Ab Ripper X is no longer tough. When I started I would have to stop and take breaks. Now I do the whole thing and it doesn't even hurt. This P90X thing really works when done as prescribed. Only one more hard workout left on Friday! Everything else is cardio or core stuff and day 84 is a rest day. I'm definitely ready to be done with P90X and to start focusing on running again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 3.00 | 0.00 | 5.50 |
| P90X Day 81 Yoga- this is the final yoga day on the schedule! Good thing since I never do it anyways. Ran instead. 1 mile warm up 4 x 1200 m with 400 m recovery jog. (4:39, 4:39, 4:36, 4:28) 0.75 mile cool down Total run 5.5 miles
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| Brooks PureConnect Miles: 5.50 |
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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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P90X Day 82 Legs and Back followed by Abs This was my last "hard" workout of P90X! Everything left is either cardio or core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 1.25 | 0.00 | 5.00 |
| P90X Day 83 I switched out my scheduled Kenpo for: 1.75 miles warm up 5 x 400 m all out hill sprints ( about 5 to 6 %) with 400 m recovery walk back down. (4:21, 4:21, 4:21, 4:21, 4:24). My legs were jello, my lungs were burning, and I was light headed on that last one? 1 mile cool down Total 5 miles |
| Brooks Summons II 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| P90X Day 85 Core Each time I do this workout I, it is much harder than I remember. I am pretty sure I am going to keep doing this one once a week during marathon training. Only 5 days left of the X! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 2.50 | 0.00 | 0.00 | 4.75 |
| P90X Day 86 1 mile warm up 5 x 800 m at 5k pace with 400 m recovery jog No time for a cool down Total run: 4.75 miles
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| Brooks PureConnect Miles: 4.75 |
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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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P9X Day 87 Happy Halloween. Kenpo Good thing I had kenpo this morning, because my heart just wasn't into working out hard today. I have so much to get done before Doone and I take off for the Bahama's Saturday, that some times feels like it isn't worth it to leave.
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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 |
| P90X Day 88 It was a Yoga day, but I didn't feel like running, so I opted to do Plyometrics. After a few weeks of doing my plyo/run workout that I made up, plyometrics seemed pretty darn easy today.
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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 |
| P90X Day 89 Core followed by some extra ab work and some extra pushups. I made it 89 days without missing a day of P90X! I did substitute some running (mostly speed work) for some of the cardio and all the yoga workouts, but other than that followed the program as prescribed. I can say P90X really does transform your body when you push yourself. Tomorrow is day 90. I'm supposed to do Kenpo, but I'll be leaving the house about 2 am to catch my flight to the Bahamas, so I'll just have to have Doone help me find a way to get in some cardiovascular work to celebrate the final day of P90X. :)
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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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| | 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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| | 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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| It was really hard to get myself out of bed this morning to run, but eventually I made it. The weather was so nice in the Bahamas and it is cold here. We had a great trip and I actually ran a number of times. Doone came with me on two of my runs. It was nice to run along the beautiful beaches. Anyways, I ran 6 miles this morning. 2 warm up 3 tempo (averaged 7:05) 1 cool down I will call that my first training run for the Phoenix Marathon. Hopefully I will be able to train injury free for the next 4 months and run a good race in March.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 4.00 | 0.00 | 0.00 | 6.00 |
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Track work this morning
1 mile warm up
4 x 1 mile at half mp (6:35, 6:38, 6:31, 6:34) with 1/4 mile jog recovery
Total run 6 miles, 50 degrees, no wind-- great morning to run! |
| Brooks Summons II Miles: 6.00 |
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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 |
| Ab Ripper X and some pushups |
| | 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. That was my first double digit mile run since I ran UVM. I took it nice and easy. It felt good to out again in the early peaceful hours before the rest of the world was awake.
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| Brooks Summons II Miles: 10.00 |
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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 |
| Core work while watching MNF |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Tempo Run 2 mile warm up 5 hilly miles tempo- AP 7:20 1 mile cool down
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| Brooks Summons II Miles: 8.00 |
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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 |
| I'm visiting my sister in Lindon for the holiday. I headed out on a runa nd ended up on some trails going up Mt. Baldy. It was fun running on trails. I ended up going about 5 miles. |
| Brooks Summons II Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 1.25 | 0.00 | 4.00 |
| Quarter mile hill sprints A little over 1mile warm up 5 x 1/4 mile all out hill sprints with walk back down recovery About a mile cool down |
| Brooks Summons II Miles: 4.00 |
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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 |
| Core work |
| | 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 tried to run to the top of Mt. Baldy, but it was too steep so I was too slow so I ran out of time before I had to turn around. Coming down was pretty exciting though. 8 miles
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| Brooks Summons II 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 | 5.00 | 0.00 | 0.00 | 8.00 |
| There is a track around the field where Chase practices so I figured I'd get in some speed work during his practice. 1 mile warm up 5 x 1 mile at half marathon pace (6:24, 6:38, 6:38, 6:40, 6:45) with 1/4 mile walk/jog recovery. 1 mile cool down My pace was way off on my first mile and that really made the rest of the workout tough.
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| Brooks Summons II 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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Core Synergistics
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 5.00 | 0.00 | 0.00 | 10.40 |
| Tempo run 4 mile uphill warm up 5 mile gradual downhill tempo (AP 6:55) 1.4 mile cool down
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| Brooks Summons II 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 |
| Ab Ripper X followed by some pullups and pushups | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Long Run I got up early and put in 8 miles averaging about 8 minutes by myself before meeting up with a friend and doing 7 more averaging about 7:30 minutes. It was my first run over 10 miles in a way long time and felt pretty good. Then I was off to coach Cade's soccer game. We won 5-2 and Cade scored 2 goals and assisted 2 others. 15 miles AP 7:46 |
| Brooks Summons II Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Track work 1 mile warm up 6 x 1 mile at half mp pace (6:33, 6:31, 6:33, 6:31, 6:31, 6:32) with quarter mile jog recoveries 1.5 mile cool down Total 10 miles |
| Brooks Summons II Miles: 10.00 |
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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 |
| Aerobic Intervals work out from the Power 90 exercise series. It was one of 2 bonus DVDs that came with P90X that I had never tried. It was a real good recovery workout, basically a low intensity version of Plyometrics. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Tempo Run 4 mile warm up 6 miles tempo (AP 6:51) 2 miles cool down Total run 12 miles
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| Brooks Summons II Miles: 12.00 |
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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 |
| UML- Its the other bonus DVD that I had not tried. UML stands for Upper, Middle, Lower. It is a decent low intensity full body workout. I'll probably keep it in the mix for recovery days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long Run 18 easy miles that ended up not being so easy at the end. Note to self: 1 gu and some water is NOT enough fuel for an 18 miler. AP 8:31
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| Brooks Summons II Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| Speed/Hill work 2 mile warm up 8 x 1/4 mile hill sprint with 1/4 mile jog recovery back down the hill 4 mile cool down 10 miles total |
| Brooks Summons II Miles: 10.00 |
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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 |
| P90X Legs and Back- I actually did abs and planks during the parts when I was supposed to be doing pullups. I wanted to get in some good leg work though to work some other muscles besides my running muscles. Then I did Cardio Intervals.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| Tempo Run My glutes were sore this morning from yesterday's workout. Guess I really need that extra leg work. 4 mile warm up 7 mile temp (AP 6:48) 2 mile cool down Total 13 miles
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| Brooks Summons II Miles: 13.00 |
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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 |
| Core Synergistics |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 8.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Long Run I woke up this morning to cold raining weather and quickly got back into bed. Finally this afternoon I decided I really needed to get my run in, but had no desire to do it. The only way to convince myself to do it was to go to the gym and get on the TM, knowing I could quit at any time and head home. Once I got going after a few miles, I really started feeling good though and ended up having a great run while watching some pretty exciting college football. First 8 miles at 7:30 pace felt so good that I dropped to a 6:58 pace for the second 8 miles. Total run 16 miles- AP 7:14 |
| Brooks Summons II Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| Track Work 1 mile warm up 7 x 1 mile at half mp (6:29, 6:34, 6:31, 6:22, 6:33, 6:32, 6:29) with 1/4 mile jog recoveries. 1/2 mile cool down Total run 10 miles I was a little all over the place on my paces tonight, but I felt pretty strong the whole time. |
| Brooks Summons II Miles: 10.00 |
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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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P90X Legs and Back with abs and planked substitued for back
Stretch X- I had never done this before, but it felt pretty good. |
| | 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 |
| Aerobic X | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 7.00 | 0.00 | 0.00 | 13.00 |
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Tempo Run 4 mile warm up 7 mile tempo- progressively increasing pace: 1st mile 7:00/ 7th mile 6:22 AP 6:43 2 mile cool down Total run: 13 miles
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| Brooks Summons II Miles: 13.00 |
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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 |
| UML Nice little full body workout. |
| | 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 |
| Long Run I ran with Jeff this morning. We ran 17 with an AP of 7:18. I had to push a bit on the last few miles, but finished strong with my last mile in 7:13. After finishing up with Jeff I did 3 very slow cool down miles by myself. |
| Brooks Summons II Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Hill Sprints 2.5 mile warm up 12 x 1/4 mile up hill sprints with 1/4 mile recovery jog back down 1.5 mill cool down Total 10 miles MERRY CHRISTMAS EVERYONE! |
| Brooks Summons II Miles: 10.00 |
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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 |
| Aerobic intervals |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Short Tempo Run 6 easy miles 3 tempo- AP 6:33 1 cool down 10 total |
| Brooks Summons II Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 13.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| THE JEFF&RHETT HALF MARATHON Jeff's training schedule called to race a half marathon today, so we decided to have our own race. We ran it on the Havasu Half course. My schedule called for a 15 mile run, so I showed up a bit early and ran a 2 mile warm up... AP 8:05. We toed the line. I asked Jeff if he was going to sing the National Anthem. He declined. We started anyways. We were hitting between 6:40 and 6:50 pace right from the start. I was worried I wouldn't be able to hold that pace but was determined to try. About 4 miles in I really started feeling like I was settling into a nice pace. It started getting a little tough around mile 10. He would push the pace while I fought my mental demons, then I would push the pace when I was feeling strong. We made a good team working together back and forth. Mile 12 we started running and turn in a 6:38. I was feeling good and pushed the pace on mile 13 for 6:21. Jeff faded a smidge, but fught to hang on. We then kicked it up a notch for the last 0.1 with and AP of 5:23. I won the inogural race by about 5 yards! :) 1:28:08 AP 6:44 I was surprised that I was able to run that fast at this point in my training. Maybe I have a shot a sub 3 in March. |
| Asics Tarther Miles: 13.10 | Brooks Summons II Miles: 2.00 |
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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 |
| Cardio X |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 673.30 | 96.60 | 106.20 | 57.25 | 0.00 | 933.35 |
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| SpeedStar 4 Miles: 23.00 | HyperSpeed3 Miles: 26.25 | SpeedStar 2 #2 Miles: 19.00 | Nike Free Miles: 44.00 | Addistar Ride2 Miles: 30.00 | Reebok Reelflex Miles: 125.60 | Brooks PureConnect Miles: 129.05 | Asics Tarther Miles: 93.60 | Brooks Summons II Miles: 406.45 |
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