| 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 | | 745.50 | 191.70 | 94.10 | 3.10 | 0.00 | 1034.40 |
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| Brooks Ghost 5 Miles: 44.50 | Reebok Reelflex Miles: 157.00 | Sketchers R (7/26/13) Miles: 14.00 | Brooks PureConnect Miles: 84.00 | Asics Tarther Miles: 105.50 | Asics DS Racer Miles: 246.20 | Adidas Adios Boost Miles: 127.60 | MonTrail Miles: 27.00 | Sketchers Sonic Miles: 5.10 | Sketchers Ultra Miles: 201.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 easy miles
I was going to go 3 but around 2.5 I could feel my calf starting to do the thing it does right before I damage it, so I stopped and walked home the last half mile. I feel some very mild tightness in it now, but nothing like it feels when it completely strains itself.
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| Brooks Ghost 5 Miles: 2.50 |
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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 |
| 40 minutes running intervals on the stairmill.
My calf is still a tiny bit irritated this morning, but it didn't bother me running the stairs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minute speed intervals on stairmill
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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 |
| 60 minutes speed intervals on stair mill.
So I ran stair intervals for 3 hours and 15 minutes this week. I really like how I feel after running them. It is the same feeling I get after a good run. Hopefully running the stairs will be good enough to get me ready for the marathon at least until my calf starts behaving. My calf has felt perfect the last few days, so I will try a run again tomorrow.
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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 on TM at 2% incline, 8:00/mile
32 minutes arc trainer
I ran without any calf complications. Yea! Lets see how it feel tomorrow.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile on TM at 1% incline-- 8:00, just to see how my calf was after last nights run. No discomfort this morning. :)
30 minutes speed intervals on Stair Mill
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| Brooks Ghost 5 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM 1.5% incline
6 miles first at 8 min/mile and then increased 0.1 mph each mile so the last mile was at 7:30 min/mile.
No calf issues!
I finally felt like a runner again tonight for the first time since I injured my calf the day before Thanksgiving.
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| Sketchers R (7/26/13) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 20 minutes speed intervals on the arc trainer
14 minutes speed intervals on the stair mill.
2 miles TM 1% incline at 8 min miles
Feeling good. Trying to build my running back up so I'm continuting to supplement with cross training.
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| Brooks Ghost 5 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 30 minutes running the stairmill- 1 minute walking/ 1 minute running
2 miles on TM 1% incline 8 min/mile
Tomorrow I will try a longer run for the true test of my calf.
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| Reebok Reelflex Miles: 2.00 |
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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 miles on a hilly run through SARA park. AP 7:19
I didn't plan on running that fast. I was just running what felt comfortable and it turned out that way. The good news is I finished the 10 mile run without my calf acting up.
I now have 7 weeks to train for my marathon. My cross training has obviously helped maintain my cardiovascular fitness or I wouldn't have been able to do 10 miles that fast today, but how do I get my legs ready for the 26.2 mile pounding in such a short time?
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| Brooks PureConnect Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| TM 1 % incline
1 mile warm up 8:00
4 x1 mile 6:40 with 1/4 mile recovery
1 mile cool down 8:00
Felt good.
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| Asics Tarther 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 | 0.00 | 0.00 | 3.00 |
| 30 minutes speed intervals on stairmill
3 mile cool down TM 1% incline
Calf still feeling good
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| Brooks Ghost 5 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 |
| 30 minute speed intervals on arc trainer
3 mile cool down run TM 1% incline 8m/m
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| Brooks Ghost 5 Miles: 3.00 |
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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 |
| 1 mile warm up 8:00
3 x 2 miles 6:50 with 1/4 mile recovery
10 minute arc trainer cool down
Total run 8 miles
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| Sketchers R (7/26/13) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 30 minutes speed intervals on stair mill.
3 mile cool down on TM 1% @ 8:00
Feeling good. Excited for a long run tomorrow.
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| Brooks Ghost 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| For some reason the shoe manager is not letting me add my new shoes I tried out today. I got a new pair of Asics DS Racers. I wanted something light that still had some stability and a bit of a heel lift. They seemed to work well. I could tell I had a little more stability control with them, but the weren't as cushiony as my Sketchers and the toe box was a little smaller than I like. Overall I give them a B. I wish I could get my hands on another pair of Asics Tarthers, but they only sell them in Japan and Europe.
Anyways, I did 14 miles today, AP 7:35.
That was my first that far since the Phoenix Marathon last March. My legs seemed to hold up pretty well. I got a little worried that my calf was tightening up with a few miles to go, so I backed off the pace the last few miles. Maybe it was just my imagination, but I figured, better safe than sorry.
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| Asics DS Racer Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| TM 1% incline
1 mile warm up 8:00
4 x 1.5 miles 6:40 with 0.5 mile recovery
Total 9 miles
Felt pretty good throughout.
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| Brooks PureConnect Miles: 9.00 |
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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 was tired this morning after last night's hard run, but my legs felt fine.
30 minutes speed intervals on stairmill. The last couple speed repeats were really tough but I did them.
3 mile very easy miles in TM 1% incline. I ran these slower than normal, because I was completely spent after running the stairs.
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| Brooks Ghost 5 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 |
| 30 minutes arc trainer
3 miles easy on TM
My legs felt pretty tired and heavy tonigh. Hopefully they feel better in the morning.
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| Brooks Ghost 5 Miles: 3.00 |
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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 for the first 4 miles and flat the last 4 miles
1 mile warm up 8:00
6 miles 6:50
1 mile cool down 8:30
My legs felt much better this morning than they did last night although running at that pace should feel easier than it did this morning.
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| 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 |
| 30 minutes speed intervals on stairmill
30 minutes arc trainer.
I'm looking forward to a good long run with my buddy Blake tomorrow.
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| | 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 |
| It was a beautiful morning for a nice easy long run with Blake. We did 16 miles, AP 8:19, that seemed to just fly by and was over before I knew it.
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| Asics Tarther 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 | 6.00 | 0.00 | 0.00 | 9.00 |
| TM 1% incline
1 mile warm up 8:00
3 x 2 miles (6:40) with 0.5 mile recovery jog
1 mile cool down
Total 9 miles
The last mile of the last set was tough, but a gutted it out and was happy to be able to finish the workout.
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| Brooks PureConnect Miles: 9.00 |
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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 |
| 30 minutes speed intervals on stairmill
3 miles easy on TM
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| Brooks Ghost 5 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 |
| 30 minutes speed intervals on arc trainer
3 miles EZ on TM
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| Brooks Ghost 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| TM Run 10 miles
1 mile warm up 8:00
4 miles 6:50
2 miles 7:00
3 miles cool down 8:30
I was hoping to do the 8 middle miles at 6:50 but a few miles in I realized that wasn't going to happen today. I tried to back down to 7:00 pace but after 2 miles of that realized I was pushing too hard and decided to call it a day and just do 3 cool down miles. I figured it was better to quit before I hurt myself and live to run another day. My legs felt fine, just tired I guess.
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| Asics Tarther Miles: 10.00 |
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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 |
| 15 minutes speed intervals on stairmill
TM 5 easy miles
I was too tired to do my usual 30 minutes on the stairs so I did a couple extra easy running miles.
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 mile long run on a very hilly course and on a very windy day.
AP 7:41
I was trying to maintain 7:30 pace and was pretty close through 12 miles, but the last 5 miles into that brutal head wind did me in.
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| Asics DS Racer Miles: 17.00 |
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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 |
| TM 1% incline
2 miles warm up 8:00
3 miles 6:50
1 mile recovery 10:00
3 miles 6:50
1 mile cool down 8:00
I usually do these faster Monday night runs at 6:40 pace, but I am doing a recovery week this week so I slowed it down to 6:50.
I'm taking a rest day tomorrow.
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| Brooks PureConnect Miles: 10.00 |
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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 |
| TM
10 easy miles- 8:00
This run felt very easy this morning after my rest day yesterday.
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| Reebok Reelflex Miles: 10.00 |
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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
5 more easy miles 8:00
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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 | | 1.00 | 10.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| TM
1 mile warm up 8:00
9 miles 7:00
1 mile 6:40 I was going to do 10 miles at 7:00 but I was feeling so go I decided to drop the last mile to 6:40
While I won't say this run was easy, it was a lot easier than I thought it would be. I think this was the best run I have had since before my calf injury in November.
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| Asics Tarther Miles: 11.00 |
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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 |
| TM first 5.5 miles at 1% incline last 4.5 miles flat
2 mile warm up 8:00
3 x 2 miles 6:40 with 1/2 mile recovery jog
1 mile cool down 8:00
Total run 10 miles- felt way tougher than I thought it would after taking rest days on Saturday and Sunday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I've been doing planks to strengthen my core for a few months and I had a goal to be able to hold a plank for 5 minutes before my marathon. Well I finally made my goal and did a 5 minute plank! I'm not sure which is harder, the 5 minute plank or the 3 hour marathon. :)
6 easy miles this morning losening up my legs after last nights hard run. AP 8:10
It was beautiful out this morning. I love being out while the sun rises.
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| Brooks Ghost 5 Miles: 6.00 |
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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 |
| 7 more nice and easy miles on another beautiful morning in Havasu.
AP 8:01
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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 | | 1.00 | 10.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I was trying out a new pair of shoes today. Adidas Adios Boosts. It is always fun to run in a new pair of shoes and today was no exception.
TM
1 mile warm up 8:00
7 miles 7:00
2 miles 6:50
1 mile 6:40
This run felt great. Nothing felt hard or fast, just nice and easy 11 miles on the TM.
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| Adidas Adios Boost Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Oh what a beautiful morning, Oh what a beautiful day! I love Havasu early in the morning this time of year. It is so wonderful to be out running when the sun is coming up over the lake especially on a still morning with no wind and the lake is glass.
Anyways, 6 easy miles. AP 7:50
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| Brooks Ghost 5 Miles: 6.00 |
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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 |
| I was up at 4 am to get in a 20 miler before being at work at 8:00. It was an amazing morning: 58 degrees, no wind at all, clear skies, and a full moon blazing that allowed you to see forever. I ran along the lake and it was beautiful to see the refleciton of the moon and the silloute of the mountains behind.
Anyways, to the run. I started with about 3 downhill miles, then the middle 14 miles were very mild rollers (almost flat), then back up the 3 miles to finish. I averaged 7:25 and the best part is, I had a full minute negative split on the run and even ran the last 3 uphill miles faster than I ran the first 3 down hill miles.
Considering 6 weeks ago, I failed to run 3 miles because of a calf injury and had not done any real running for the 6 weeks before that, I have come a long ways. I don't think I have put in enough miles to shoot for a sub 3 in 2 weeks, but I'm feeling confident in my chances to run at least a 3:15 which I need to BQ.
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| Adidas Adios Boost Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| I was a little worried that my legs would be sore from Saturday's 20 miler at 7:25 pace, so I approached this run with extreme caution this morning.
TM
1 mile warm up 8:00
4 x 1.5 miles 6:40 with 1/2 mile recovery
I was very happy that my legs felt great and finally 6:40 pace felt nice and easy the whole way through the workout. One more 10 mile mp run on Wednesday and then everything is nice and easy for the last 10 days before the marathon.
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| Asics Tarther Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 very easy miles on a beautiful morning.
AP 7:56
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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 | | 1.00 | 10.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Today was my final hard run before starting my serious 10 day taper. My plan called for 10 miles at goal marathon pace. I decided to go with my best case senario mp which would put me at a 3 hour marathon.
TM
1 mile warm up 8:00
10 miles 6:50
How did it go? Well, after 7 miles at "mp" I was working way too hard so I took a quarter mile walk break to get my HR back down and then finished the last 3 miles at "mp."
What did I learn? There is no way I should be shooting for a 3 hour marathon right now. I think a 7:05 to 7:10 pace will be the smart pace for race day at least through about 20 miles and then see how I'm feeling. That will get me to the finish somewhere around 3:05 if I can maintain that pace.
It's all tapering from here on out!
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| Asics DS Racer Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on a very windy morning.
AP 7:59
Race day finally made the 10 day forecast today and it is predicting 49 Low/ 71 High with scattered showers. Oh how I hope that forecast holds up.
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| Brooks Ghost 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 nice and easy miles
AP 7:50
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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 very easy miles on a beautiful Saturday morning.
AP 7:55
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| Adidas Adios Boost Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles with 5 one minute mp strides thrown in after each mile.
I can't believe it is marathon week. Unfortunately I started with a cold today. Hopefully it isn't a bad one and I will be fine by Saturday.
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| Brooks PureConnect 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 |
| Today is a scheduled rest day with my marathon this week. Because of AIMs testing at the high school we didn't have seminary this morning so I got to sleep in until 7:45. Hopefully that helps me a bit to kick this cold.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles with three one minute mp strides thrown in.
3 Days till Race day!!!!!
I'm staying on top of this cold with all kinds of junk I bought from the herb store. I think I'll be fine by Saturday.
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| Reebok Reelflex 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 |
| Same run as yesterday.
4 easy with 3 one minute mp strides.
I felt terrible today. Hopefully it is just the end of this cold and I will have my energy back by tomorrow. I'll take a rest day tomorrow so all the running is over. All that is left is the racing.
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| Reebok Reelflex Miles: 4.00 |
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| | Race: |
Phoenix Marathon (26.2 Miles) 03:13:05, Place overall: 86, Place in age division: 14 | | 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 |
| Phoenix Marathon
Things definitely did not go as planned in the preparation for this marathon. I was unable to run for 6 weeks in the middle of my 16 week training program becuase of a calf issure, but was healthy for the final 8 weeks. Then I came down with a head cold 5 days before the race that seemed to zap a lot of my energy. That being said, I felt very blessed to be able to be in as good of shape as I was to start the race.
Friday night I had a pre-race dinner at Black Bear Diner with Blake and his family, and Jeff and his family and a couple other friends. Blake, Jeff, and I all had pancakes for our pre-race carb loading. They were good and the company was even better. Blake and I went back to the hotel and got our things ready for the race and checked the weather which said it would rain all night and all the next day and that we would have 10 to 20 mph head winds. Yuck!
After a surprisingly good night's sleep we awoke to dry weather but strong winds. We took the long bus ride up to the start and found Jeff and mentally prepared. The flags were wipping in the wrong direction but it was still dry out. After the national anthem accompanied with some firework,s we headed to the starting line. A few minutes before the start it started raining hard. It was about 60 degrees out so it felt good. The cool thing is, the wind stopped blowing when the rain came.
I had been debating what pace to run, and since I had a cold and was not feeling 100%, I decided to go with the 3:10 pace group. It ended up being the right decision. By the end of the first mile the rain had stopped and it was pretty calm out. Only a few times during the race did I feel like I was running into a head wind and I just tucked in behind our pacer at those time.
The first half of the race has most of the down hill in the race and the only serious up hill. The whole race only has about an 800 foot drop the second half is pretty much flat. At the half way mar,k I knew I was going to have to work to keep that pace up the rest of the race, but I felt like I could. I hit the halfway mark at 1:34:22 (7:12 pace), perfect for a 3:10 marathon.
The next 7 miles I tried to just keep things steady and did a good job. From the half to mile 20, my average pace was 7:14, but I was starting to feel it during that 20th mile and knew I was going to have to dig deep. Over the next few miles I started to fade a bit and miles 23 and 24 were my only miles over 8 minutes. I averaged 7:52 over the last 10k, but finihed strong over the last couple miles. I even ran the last 0.4 with a 6:40 pace. I'm pretty confident this course is about a quarter mile long as everyone's watches registered about 26.45, just like last year and I know I ran the tagents.
Anyways I finished with a 3:13:05 (7:22 pace) which gave me a BQ by 1:55. I'm not sure if I will register for Boston, and if I do, it may not be fast enough to get me in anyways, but it sure feels good to be back into the BQ club.
Congratulations to Jeff who entered the sub 3 club with well earned 2:59:56 and to Blake who set a 6 minute PR.
This is a very well organized event, and except for the course being a bit long, I would I wouldn't change a thing about it. I highly recommend it to anyone looking for winter marathon. It is February 28th next year and I'm pretty sure I will be back for my 3rd shot at this race.
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| Asics DS Racer Miles: 26.20 |
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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 |
| 30 minutes stationary bike to work out any soreness from the marathon. Legs feel remarkably good.
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 |
| 30 munites elliptical. My legs feel 100% so I'll probably do an easy run tomorrow.
Core work
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 easy miles (AP 8:05) to see how I'm doing post marathon.
I am suprised that everything felt perfectly fine this morning. My theory is that my cold held me back on race day, so I didn't run as fast as my legs were prepared for, so I am not as sore as usual post marathon.
Core work.
|
| Reebok Reelflex Miles: 2.50 |
| |
| | 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
Now that the marathon is over I am going to shift into triathlon mode through November when I will do a Half Ironman here Lake Havasu City.
| |
| | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour stationary bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at temp effort (6:56) on a beautiful Wednesday morning.
I had to make it quick so I could make it to the school for the kids end of quarter awards assembly. Cade (9) read the most words out of anyone in his grade this quarter... 1.2+ million words, amazing!
|
| Adidas Adios Boost Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour stationary bike
core
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, AP 7:20 - It was an amazing morning. I need to take advantage of the next month or so before the mornings start getting hot.
|
| Asics Tarther Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on another beautiful morning.
I'm taking another easy week since it is Spring Break and I'm just enjoying spending the mornings hanging out with the kids.
|
| Asics DS Racer Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles
Heading on a long ski weekend with the kids today.
|
| Reebok Reelflex Miles: 8.00 |
|
| | 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 that felt way harder than they should have. It is always amazing to me how quickly the pace I run a marathon at becomes difficult after a few weeks of recovery.
|
| Asics DS Racer Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minutes stationary bike
20 minutes stair intervals
15 minutes stationary bike
Seated calf press
Planks
Felt good to mix it up today.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Not a lot of time this morning. I had to take the kids to school so I made it short and fast.
4 miles AP 6:52
Beautiful morning.
|
| Adidas Adios Boost Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour stationary bike
| |
| | 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 pushing the pace a bit especially on the last couple miles when I was in the 6:40s. AP 7:27 |
| Adidas Adios Boost Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile run with some moderate wind.
After 3 miles I came across Jim and we ran the next 3.5 together. It was good to catch up with him.
AP 7:27
|
| Brooks PureConnect Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minute stationary bike
25 minute stair speed intervals
Calf raises
15 minutes stationary bike
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles at the fast end of easy after a long day of sitting through continuing education in Palm Springs. AP 7:37 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Another long day of classes. Then I drove over to the Tramway Road which is a very steep road and ran up 2 miles and then back down. My 2 uphill miles where around 10:30 pace and the 2 back down were around 6:15. Honestly, the uphill miles felt much more comfortable. It was so steep on the way down that it was hard to control my speed and my toes jammed into the front of my shoes and it hurt pretty good. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 quick miles on a beautiful morning.
|
| Adidas Adios Boost Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 good hard miles. AP 7:23
Summer is coming to Lake Havasu. It was 70 degrees when I headed out at 7 am. Soon it will be 80, then 90, then 100.
|
| Asics DS Racer Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minute stationary bike
30 minutes speed intervals on stairmill
15 minutes arc trainer
calf presses
| |
| | 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 |
| 24 mile bike ride with Blake this morning. It felt good to get on the bike again. That was my first ride since my half IM last October. I did hit a rock and puncture my rear tire and have to change it on the ride. That is the part of biking I hate. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at 7:04
Felt good.
|
| Brooks PureConnect Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minutes stationary bike
15 minutes stair speed intervals
10 minutes arc trainer
Calf raises
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles pushing the pace- 7:06
Overcast this morning. That is a rarity around here.
|
| Adidas Adios Boost Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around 9 am and it was already in the mid 80s. Very hilly, AP 7:28 |
| Asics DS Racer Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles. Felt lethargic this morning.
AP 7:41
|
| Brooks PureConnect Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross Training Wednesday!
15 minutes stationary bike
30 minutes stair speed intervals
Seated calf raises
10 minutes recumbant stationary bike
I've been trying to cross train every Wednesday and Mondays I've been doing core work.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| I didn't feel particulary energetic when I took off this morning, but was a bit surprised when I realized how fast I had been running the first couple miles so I pushed the pace a bit at the end and finished my 6 mile run with AP 6:58
It was a beautiful morning. That probably had something to do with the faster pace today.
|
| Asics Tarther Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| About an hour bike ride with Blake this morning. I can't believe how nice the weather is still. One of these days, soon, I'm going to wake up and it will be blazing hot out.
I'm going to do a little local sprint tri in 2 weeks, so I need to get in a bit more biking and swiming here soon.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I met up.with the running club this.morning and ran with Jim.for.the.first 7 miles of my run . It was nice to run and chat. The miles seemed to fly by with ease even thoug we were running at a decent clip. I did my last 3 solo for 10 miles AP 7:14. |
| Asics DS Racer Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 very windy and hilly miles
AP 7:15
|
| Brooks PureConnect Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minutes stationary bike
45 minutes stair speed intervals-- 2 minutes easy/ 1 minute max speed
seated calf raises
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Another very windy morning. 8 miles, AP 7:12 |
| Adidas Adios Boost Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 mile ride with Blake this morning. Then after work Cade and Lane went down to the lake with me and I did a 15 minute swim. I am definitely out of swimming. shape. |
| | 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 |
| it was 103 degrees out when I finally got out to run today so I decided to throw a swim in the middle of my run. I ran 5 out to the island, stopped and did a 10 minute swim which felt great and helped me cool down, then ran home. 10 miles AP 7:45. Oh yeah, I almost forgot. I was on about mile 7 and I ran past a car with the passenger sitting there smoking with his window down. He was kind of pudgy. Anyways he yelled out the ever so creative "Run Forest" so I turned and looked at him and yelled "Sit Fat boy." I felt a little bad, but oh well it made me smile also. |
| Asics Tarther Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Core
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 minutes biking. Very windy
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes arc trainer. 1 minute fast/ 1 minute easy
|
| | 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 |
| Blake and I went for an easy 1 hour ride this morning. Tomorrow we will be doing a sprint triathlon here in Havasu: 800 m swim, 20 k bike, 5 k run. Should be fun.
| |
| | Race: |
Bucket List Sprint Tri (1 Miles) 00:10:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today was the Bucket List Triathlon right here in Lake Havasu City, so my buddy and I decided to do it. There was an option for a sprint (800 m swim, 20 k bike, 5 k run) or a super sprint (200 m swim, 4 mile bike, 1 mile run). Blake and signed up for the sprint. Cade, my 9 year old son, decided he wanted to do the super sprint at the last moment also.
It was fun to watch Cade start his race and complete his swim. 200 m was farther than I think he thought it was going to be, but he finished and started off on his bike right before our race started. Blake and I got in the water and our race began. The swim was rather uneventful, but it was definitely farther than 800 m, I'm thinking about 1200m. I transitioned to the bike with a small struggle to get off my wet suit. Blake was coming in right as I was heading out on the bike. It was a loope race so I was passing people, but couldn't tell if they were ahead of me or behind me. No one passed me on the bike though. I made a quick transition to the run.Blake was right there as I was heading out. I began the run and my right calf felt tight. I figured it would loosen up, but as I got less than half mile away my calf muscle did that thing it was doing at the end of the year. It is a sudden pain and stops me in my tracks. I stopped and decided to walk back. :(
So anyways I had to take a DNF. Blake eneded up finishing 6th overall and 2nd in his AG. I figure I would have been 3rd or 4th overall if not for the injury.
Cade finished, got 2nd in his AG, and had a blast.
| |
| | 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
|
| | 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
|
| | 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 |
| 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 |
| 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 |
| Bike 26.5 miles
|
| | 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
|
| | 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 |
| 28 minute lake swim
35 minute 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 |
| 26.5 mile 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 |
| 27 minute lake swim- I wore the wet suit this morning since the water felt colder than it did Tuesday.
10 mile hilly bike. SARA Park
I still haven't ran since my calf injury, but I think it is feeling pretty good. I'll give it a few more days just to be safe though.
| |
| | 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 |
| Rode with Blake this morning and then we took our kids to the lake and rode his jet skis for a while. It was a lot of fun and the kids had a blast. |
| | 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 |
| 27 minute lake swim
10 mile bike through SARA Park
2 mile run- nice and easy. Calf didn't give me any problems
|
| Reebok Reelflex Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 26.5 mile bike... I'm getting faster. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 27 minute lake swim 4.5 mile run, nice and easy. |
| Reebok Reelflex Miles: 4.50 |
|
| | 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 |
| 27.5 mile bike with Blake this morning. It was nice to be riding with someone today.
| |
| | 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 |
| I slept in and it felt good. But, then it was too hot to run outside, so I went to the gym with Doone.
2 easy miles on the TM
15 minutes stair intervals
Calf raises
Ab work
Then a wonderful Satruday at home with my family.
|
| Reebok Reelflex Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy miles to start my Monday off right.
Then some core work
|
| Asics DS Racer Miles: 4.50 |
| |
| | 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 |
| 27 minute lake swim.
11.6 mile bike
core work
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles- That's all I had time for since I slept in today.
|
| Asics Tarther Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I did my own little triathlon this morning.
30 minute lake swim
10 mile bike ride
2 mile run.
I must have been feeling good today since my bike was about 2 minutes faster than normal and my run finally felt like I was running again. AP on run 7:05
|
| Adidas Adios Boost Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I did a lot before going to work this morning.
1st I did a 20 mile bike ride with Blake and Chic joined us too.
Then I went with Cade to his mini golf tounament to end his week of golf classes.
Then we went to the lake with and rode jet skis for a bit.
I unfortunately had to go to work, so I said good bye and left everyone else to play. :(
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on a warm morning.
|
| Asics DS Racer Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minute lake swim
11.5 mile bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles- getting hot!
|
| Reebok Reelflex Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Triathlon Thursday!
35 minute lake swim- I'd guess about 1.2 miles
10 mile bike
3 mile run- AP 7:23
Felt good!
|
| Adidas Adios Boost Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 26.5 bike
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles bright and early before spending the day helping Chase with his eagle project. I'm glad he is finally done with that! |
| Asics DS Racer Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles at the end of a long stressfull day.
Core work.
|
| Adidas Adios Boost Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 42 minute lake swim
11.5 mile bike ride
It was really windy out this morning, but a bit cooler than lately,
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles. I usually get faster and faster on easy runs, but today I got slower and slower. I guess I just had an off day.
|
| Reebok Reelflex Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 24.5 mile bike ride with Blake before heading out to the lake with the family and Blake's family and jet skiing for a while. It was a good way to start off my Friday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Ran to the track
8 x 300 m with 100 m recovery
Ran home
Total 6 miles
|
| Asics Tarther Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 42 minute lake swim
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles to get my vacation started on the right foot. |
| Reebok Reelflex Miles: 5.00 |
| |
| | 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 |
| |
| Asics Tarther Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Calf strain!!! Right leg.
|
| Asics DS Racer Miles: 6.00 |
|
| | 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 |
| Right calf still bugging.
|
| Reebok Reelflex Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles after work in 111 degree heat. My calf felt fine.
|
| Reebok Reelflex Miles: 3.00 |
| |
| | 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 |
| |
| Reebok Reelflex Miles: 4.00 |
|
| | 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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| Reebok Reelflex 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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| Reebok Reelflex 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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| | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles to start the week. Last week I was up in Lindon, UT at my sisters house and did all my running on the trails in the mountains above her house. It was fun and the temps were nice and cool. Now I'm back running in the hot weather again.
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| Asics DS Racer 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 |
| 2 quick miles. Not much time today.
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| Adidas Adios Boost Miles: 2.00 |
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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 on the TM 1% incline. Way to hot outside.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy plus some mild cross training
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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 |
| Today is the start of a new focused Me. The kids went back to school. I started teaching early morning seminary again. I'm refocussed and dedicated to training well and eating healthy. I'm excited and energized to be the highly efficient, more focused Me again.
62 minute bike ride this morning.
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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 |
| 29 minute lake swim this morning.
Tonight I have the first soccer practice (2 hours long) of my oldest sons team. I am excited to be coaching the oldest age group so I can get out and run and play with them. Hopefully I'll get in a little running with the team.
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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 did some running with the soccer team last night. Not to far, but I used some muscles I hadn't for a while and could feel it a bit.
This morning I headed out for a bike ride. 30 minutes in I got a flat. :( I changed it and headed on then a few hundred yards away from my home I got another flat. :( :( I just walked my bike in from there.
Total riding time 65 minutes.
Total flat changing time 10 minutes
Total walking the bike in time 4 minutes
Total work out 79 minutes.
Was alomost late for 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 |
| 34 minute lake swim. I overshoot my ending poing and had to swim back, so I got in a few extra minutes of swimming.
Soccer practice again tonight, I hope to do even more running with the team than the other night.
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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 only got one flat today!
I started my ride with Blake this morning. He had to be back early for work, so we started back and I got a flat again. I sent him on and I fixed my flat...7 minutes, I'm getting good at that. Then I continued my ride for about 21 more miles.
Total ride 33 miles
Riding time 1hour 58 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| This was my first real run of the week. I did some running at soccer practice but it is hard to track just how far.
6 miles TM 0.5% incline @ 8 minute miles
It felt really nice and easy. The perfect run to get me started back on my running consistantly again. Starting next week I am going to be doing 2 a days Mon- Thurs with a bike or swim in the morning and a run in the evening. Soccer may count on for my runs on Tues and Thurs.
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| Asics DS Racer Miles: 6.00 |
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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 |
| 62 minute morning bike ride
4 mile TM 0.5% @ 7:30 pace in the evening.
Felt great.
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| Adidas Adios Boost 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 |
| 46 minute lake swim in the morning
soccer practice in the evening. Always fun to run around with the teenagers and show them who is boss.
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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 |
| 64 minute hilly bike ride this morning. Thanks to Blake for letting me barrow rims since my front one obviously has issues causing my flats. 4 mile TM at 0.5% incline and 7:30 pace. Cardiovascularly it was easy but my legs were a bit tired. |
| Asics Tarther 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 |
| 48 minute lake swim. I felt strong this morning on my swim.
Soccer practice tonight. Hopefully I can get the team doing some extra running so I can get in a good 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 |
| Had a nice bike ride with Blake this morning
1 hour 52 minutes
32.6 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM 1% incline: first 5 miles at 8:00 pace/ last 3 miles at 7:00 pace
Felt good to put in a few mp miles.
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| Asics DS Racer 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 |
| On my way home from seminary I was eyeing a storm coming in. Since it never rains here, I figured I would be fine heading out on my morning bike ride. I went in, changed, got the bike out and all geared up, and then took one more look at the clouds and realized that I probably ought not go out on my ride. I put everything away and headed to the gym and rode the stationary bike for on hour. Will there a seriousy thounder, lightning and rain storm hit. Glad I thought twice and took my ride inside.
Evening run:
5 miles TM 1% incline at 7:30 pace. I was tired before starting the run, but the run woke me up and felt good.
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| Adidas Adios Boost 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 |
| 1 hour 4 minute lake swim. That's the longest I've swam straight since last summer. I mapped it with mapmyrun and it was exactly 2 miles. I need to be able to do those 2 miles under 1 hour. Now I have something to shoot for.
Soccer practice in the evening. It's always fun to get out and run and play with those guys.
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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 |
| 70 minute bike ride followed by a big bucket of ice dumped on my head to complete the ALS ice bucket challage. Thanks Ross for tagging me. I did tag Blake and his wife though, so now they are up. Have fun.
Evening run:
5 miles TM 1% incline at 7:30 pace.
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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 |
| 1 hour 4 minute lake swim in the morning
2 hour soccer practice at night
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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 |
| 38 mile bike ride (2 hours 1 minute) followed by a 2 mile easy run in some new shoes Blake picked up for me. I wore the Sketchers Sonics this morning and really liked them. They are a nice improvement from the Sketchers Go Run that were a little sloppy on the feet. These seem a little more responsive while maintaining a large toe box, but are still way cushy and seemed to have a bit more heal lift. I could see myself running a marathon in them.
He also picked me up a pair Sketchers Ultras which look way big with a huge cushy sole, but only way 9.1 ounces. I'll try those out tomorrow.
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| Sketchers Sonic Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile TM run at 1% incline: first 7 at 8:00 pace, last 3 at 7:00 pace.
Wore my Sketcher Ultras. Wow, crazy cushion. Almost like running on pillows, but not clunky like other shoes with extra cushion.
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| Sketchers Ultra Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour 12 min bike-- 4 laps around island
6 mile TM 1% incline at 7:30 pace
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| Asics DS Racer 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 |
| 2 mile lake swim this morning (64 minutes) with dark ominous clouds above. It made the water seem erie and dark. Luckily the storm waited for me though. About an hour later we got a real nice thunderstorm.
Soccer practice tonight- 2 hours
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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 |
| I wasn't feeling it this morning so I decided to do a shorter bike ride than normal. I did 10 hilly miles through SARA Park. I felt a bit better as I finished and decided I would be well served to get my run in this morning and take a break this evening, so I did an easy 4 miler after the bike ride. No watch today, just kept everything nice and easy. A good recovery day.
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| Adidas Adios Boost 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 |
| 2 mile lake swim (1 hour 2 minutes) a couple minutes faster than I have been. I felt really good today like I could have just kept swimming all morning.
Soccer practice tonight for 2 hours
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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 58 minute bike ride with Blake. Nice and easy with good conversation.
GO COUGS! I'm ready for some football.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile TM 1% incline 1:32:00
First 8 at 8:00 pace last 4 at 7:00 pace
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| Sketchers Ultra Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 38 mile bike ride (2:05) followed by a 2.5 mile run (8:10 AP) in 100+ degrees and windy. I didn't realize how hot it was until I started my run and soon into it felt like I was going to die.
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| Asics DS Racer Miles: 2.50 |
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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 |
| 2 mile lake swim (60 minutes)...another couple minutes faster! Hopefully I can get that 2 mile swim time down around 55 minutes, then I should be able to do the 1.2 miles on race day in 30 which would be a nice start to the race.
Soccer practice in the evening. I played some with the kids. It was fun.
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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 |
| 12 mile bike ride. My lap around in the island was 9:51, first time under 10 minutes since last year. Then I ran 4 hilly miles. AP 7:21
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| Adidas Adios Boost 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 |
| I really loved my swim this morning and was sad when it ended.
2 mile lake swim, 59 minutes-- getting faster!
Soccer practice tonight. Last night we had our first game, and even though my team was overmatched, they fought hard to a 4-4 draw.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 40.4 mile bike ride with Blake this morning. Then I followed it up with a 2.5 mile run. I guess I was still feeling good since my AP was 7:01. I definitely didn't feel like I was running that fast, but I'll take it.
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| Asics Tarther Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 3.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles TM 1% incline
First 10 at 8:00 pace, last 3 at 7:00 pace
Enjoyed watching college football, but I'm looking forward to cooler weather so I can start running outside on my long runs. It won't be long.
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| Sketchers Ultra 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 |
| 23.8 mile bike ride pushing hard the whole way.
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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 could tell right as I started my run that my legs were very tired and heavy so I decided to make it a recovery run and keep the pace nice and easy which ended up not feeling so easy by the end, even though it was slower than normal.
8 miles, AP 8:04
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| Asics DS Racer 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 |
| Another 2 minutes shaved off my 2 mile swim time!
2 mile lake swim: 57 minutes
I've been working on my body rotation and it is really imporving my speed and endurance.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| My legs felt much better today than they did on Tuesday. I did the same 8 mile run but this time had an AP of 7:36. The first 5 I kept it easy and did the last 3 around mp.
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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 |
| 46.4 mile bike ride. Avg. speed 18.2 mph
I'm getting closer to the 56 miles I'll have to ride on race day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles TM 1% incline. First 10 at 8:00 pace, last 5 at 7:00.
The first 10 felt way easy. The next five felt really good till the last 1/2 mile when I had to push a bit,
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| Sketchers Ultra Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 11.7 mile bike: AS 19.3mph
Quickly changed into the running shoes and headed out for a 4 mile run: AP 7:19
I'm going to do a 5k fund raiser race for the high school cross country team on Saturday, so I'm going to keep my running and biking shorter this week.
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| Adidas Adios Boost 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 |
| 2+ mile swim in 69 minutes
Somehow I missed my normal turnaround and swam out too far and therefore ended up swimming a good 10 minutes longer than normal.
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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 |
| 10 mile bike ride
4 mile easy run- AP 7:28
As I was biking and running I couldn't get Smooth's blog from Monday out of my head. Anyone who has not read it should read it. It will bless their life greatly and help them in coping with challanges and trials that life throws at them. I love Smooth. She is one of my heros.
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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 |
| 2 mile lake swim: 58 minutes
Felt strong 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 |
| 25 mile bike ride with Blake this morning. Kept it fairly easy 17.8 mph since I'm doing a 5 k tomorrow. Blake headed back out for another 20 or so miles to get in a longer ride.
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| | Race: |
Havasu High School Cross Country Fund Raiser (3.1 Miles) 00:20:21, Place overall: 4, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.90 | 0.00 | 3.10 | 0.00 | 0.00 | 5.00 |
| Today was the annual Lake Havasu High School cross country fund raiser which they do right before one of their races. It's at one of the local golf courses. It's fun to run on the grass, but makes the race more challanging than a normal 5k on the roads. There are lots of ups and downs and turns and a few places you have to run through some sand. I'd bet most people are about a minute slower on this course than they would be on a typical road course.
After warming up for a little less than 2 miles, the race started after getting off the line and settling in I was in 10th place. I slowly moved up and by the end of the first mile was in 6th place. It was a two lap course. At the end of the first lap there was a sharp up and down and on the down, I few into 5th. I kept pushing and very slowly caught up to the guy in 4th right about at two miles. I stayed behind him for a few paces to gather myself and then went past him with a burst of speed so he wouldn't go with me. It worked and he dropped off me quickly. I never got close to the third place guy, but just pushed myself as hard as my body would let. I finished comfortably in 4th place with no one close behind. Even though I got 4th overall, I was 3rd in the 40-45 age group. What's up with that?
Splits: 6:05, 6:28, 6:30, not sure about the last 0.1
Overall: 20:21
Considering I've done no speed or tempo work since last winter, I'm satisfied with my race.
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| Asics Tarther 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 |
| 22 mile bike ride in the morning
5 mile run after work before our soccer game.
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| Asics DS Racer 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 |
| 25 minute lake swim. I did the light house swim. I decided I need to do a shorter faster swim once a week to try and improve my speed. I'll be back to 2 miles on Thursday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| It was a beautiful morning in Lake Havasu City, about 75 degrees and no wind. It was the perfect day for a brick workout.
10 bike miles hard on a hilly course through SARA Park
4 miles at mp (6:59)
I felt good and strong today on both the bike and run.
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| Adidas Adios Boost 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 |
| 2 mile lake swim a bit slower than normal: 60 minutes
The water was a few degrees cooler 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 |
| 46.4 mile bike ride with Blake on a hot, humid, windy mornig that felt like 56.4 miles. I'm going to need a couple hours to recover from that ride.
The weather has been in the low to mid 70s in the morning all week and this morning I woke up for early morning seminary and it was already 87. I think this is the last of the hot for the summer though. It's supposed to storm tonight and significantly drop the temps...hopefully for good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| TM 1% incline watching college football.
I was planning on 15 but wasn't feeling that great so cut it off at 10
AP 8:00
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| Sketchers Ultra 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 |
| 23.1 mile bike ride on our first cool day of the fall. I felt good and was a bit faster than normal.
Avg speed: exactly 20.0 mph
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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 minute lake swim. Water is getting colder.
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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 |
| I didn't have to go into work till late today so I decided to do a long brick workout
First I cycled 25.4 miles with an avg speed of 20.2 mph
Then I did a hilly 10 mile run through SARA Park with avg pace of 8:11
I'm not exactly sure what has gotten into me on the bike this week, but I am definitely riding faster this week. I guess all the miles on the bike are starting to pay off.
My run started off well, but during the seventh mile I could feel the lack of carbs kick in. I had to push hard to keep a respectable pace on the last few miles. I guess that is what I deserve for doing the workout with just water and no carbs.
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| Asics DS Racer 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 |
| 35 minute lake swim in ocean like waves because of the wind. It was a swimming adventrue.
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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 |
| I had dead legs this morning. I was planning on 16 but stopped at 10. I think Wednesday's long brick workout finally caught up to me.
AP 8:12
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| Sketchers Ultra 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 |
| 60.8 mile ride with Blake this morning. It was significantly easier than I thought it would be.
Avg. speed: 18.7 mph
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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 |
| 56 minute lake swim. Felt good.
My family is heading to Disney Land about lunch time so I probably won't get in another workout till Friday morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 mile bike AS: 18.7mph
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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 Slow miles that felt harder than they should have. AP 8:22
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| Sketchers Ultra Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 23 mile bike. It was a bit chilly at the start of the ride this morning.
20.2 mph
8 mile run after work, 7:40- felt good.
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| Asics DS Racer 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 |
| 52 minute lake swim. I finally broke out the wetsuit today. I'm not sure I needed it. I was a bit warm, but it is good practice to use it, since I will be wearing it on race day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 23.3 mile bike ride- 19.1 mph
I felt like I was riding faster than that, but I guess not.
After dropping Chase and Tally off at mutual, I headed out to the island for a nice flat run.
7 miles- AP 7:08
I almost forgot how much easier it is to run on flat ground. It's been a long time since I've done a flat outside run.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 53 minute lake swim. It was definitely a bit colder this morning, so was very happy to have the wetsuit.
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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 |
| 37.5 miles with Blake this morning. It was a nice overcast morning with a slight breeze and tiny sprinkle of rain. It was a really nice easy ride.
18.0 mph
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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 |
| It was a very busy Saturday. I didn't get to my run until about 6 pm. 15 miles, AP 7:50. I just ran what felt good and was happy with my time. |
| Sketchers Ultra 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 |
| 23 mile bike ride on a windy morning.
19.3 mph
I'm hoping to get in a good run tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I never got around to running last night. Probably good for my legs after my longish run Saturday night.
52 minute lake swim this morning. The water was calm and not too cold.
After soccer practice tonight I got in a 4 mile run. I guess I was feeling good after play soccer with the kids, so I pushed the pace some.
AP 6:49
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I did a nice little brick workout this morning. I did a 10 mile hilly ride through SARA Park pushing hard then did a 4 mile recovery run. I ran the same run I did last night, but at about 90 seconds per mile slower. My calfs were feeling last nights run still. AP: 8:08
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| Reebok Reelflex 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 |
| 51 minute lake swim this morning.
4 easy miles after soccer practice tonight- 8:04
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| Reebok Reelflex Miles: 4.00 |
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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 |
| 15 miles with Blake this morning. It was nice to run and talk. It sure makes the miles go by faster.
AP 8:26
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| Sketchers Ultra 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 |
| Blake and I did our final long ride before our race. We took it fairly easy. 59.4 miles, 17.8 mph. Only 2 weeks till race 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 |
| 23.7 mile bike on a cool morning; I actually wore long sleeves.
19.1 mph- my legs must have been tired from the long ride Satruday.
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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 run last night, but I was so tired I fell asleep at 8:30. I sure felt rested when I got up this morning though.
47 minute lake swim. I was definitely swimming faster this morning. I am finally getting used to the wetsuit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 10/4 Brick
Bike- 10 miles hard through hilly SARA Park
Run- 4 hilly miles at about 90% of race effort; AP 6:49
This is probably the last really hard effort I will put in before race day. It wasn't far but I definitely pushed harder than normal and everything felt great!
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| Adidas Adios Boost 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 |
| After reviewing my taper schedule, I decided it would be best if I took a rest day today, so after seminary this morning I just relaxed around the house and played my guitar until I headed off for work. It was actually weird to have so much free time in the morning.
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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 |
| Blake and I decided to swim in the lake this morning in the area where the race will be. There is often boat traffic through that area, so our friend Chick agreed to come out and paddle baord by us while we swam. I think we did the full race distance 1.2 miles, somewhere around 37 minutes. The water felt great today, maybe even a bit warm for the wetsuits. I hope it is a bit cooler on race day.
Then we road most of the first lap of the race course: 23.6 miles- 17.2 mph. We took it really easy and it felt like a really nice recovery ride.
It was such a beautiful morning. I hope a week from tomorrow we get weather like that.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I have to spend the whole day at a soccer coach training thing, so I had to get up early to get in my run this morning.
9 miles; 8:47
I took it really slow and easy as my final longish run before next Saturday's half IM.
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| Sketchers Ultra Miles: 9.00 |
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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 |
| Easy brick this morning- it was chilly though.
11.7 mile bike with 4 segments of 2 minutes at race effort. Avg 16.9
4 mile run with 4 segments of 1 minute race effort AP 8:00
It was a good workout this morning to get the legs woken up and feeling race pace without tiring me out.
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| Reebok Reelflex 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 |
| I was going to do a nice little swim this morning, but the wind is a whipping out there and the lake is totally wavey, so I decided to make today a rest day. Hopefully I'll get in a short swim Thursday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| 10 mile bike, mostly spinning in lower gears with a few pick ups thrown in.
3.6 mile easy run with 3 1 minute pick ups.
3 Days till take off.
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| Adidas Adios Boost Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today was my final swim before the big day. I got in 21 minutes in the lake just to get the body feeling confident about getting in the cold water on race day. Right at first it felt pretty cold, but once I got going it was actually just right. Hopefully it will feel about the same on Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 7 mile really easy ride followed by a 1 mile run (8:22) with Blake. Everything felt great, the bike worked well, I'm ready to race!
It feels so good to go into a race feeling 100% healthy. It's been a while since I have done that.
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| Asics DS Racer Miles: 1.00 |
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| | Race: |
HITS Lake Havasu City Half Ironman (70.3 Miles) 05:25:01, Place overall: 16, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| HITS Half Ironman in Lake Havasu City
I've been training with my good buddy Blake for this race since we ran the Phoenix Marathon last march. Last year we did our first half ironman and it was tough. I learned that I really needed to to work on my cycling if I wanted to be a good triathlete.
I felt 100% healthy and ready to go for this race. This is the first time since 2010 I have felt this good. I didn't feel nervous the days leading up to the race but I didn't sleep hardly at all the night before the race, so my nerves must have been getting the best of me. I finally gave up to the tossing and turning and got out of bed at 4 am. I had some toast with PB&J, watched some Sports Center and headed over to the race. I got all my stuff ready in the transision area and just relaxed and talked with some friends. Finally it was time to put on the wetsuits and head down to the water. The sun was just barely coming up and the lake looked beautiful. There was no wind, so the water was glassy. Once again my nerves manifested as I was shaking a bit, but was not cold.
Mercifully the race finally started. It was a beach start with all racers (male and female, half and full) starting at the same time, so there were a few hundred people all charging into the water and taking off. I was able to get off to the side of everyone and avoid most of the mealay. I didn't even get kicked in the head once! The water felt great and I really enjoyed the swim. It has become my favorite part of the triathlon. I was a bit sad when the swim finished, knowing I was about to embarke on a long bike ride.
1.2 MILE SWIM- 30:36
Into the transision area I went. I've been working on getting my wetsuit off faster and it paid off as I was one of the fastes through Transition 1.
TRANSITION 1- 2:48
When switching from the swim to the bike I always feel it in my glutes for about the first 5 miles, and today was no different. I settled into a good pace along with a few others that were about my equal. There is no drafting in triathloning, but you can be 3 bike lenghts back of the person infront of you and it seemed to help each of us keep up the pace as we continually leap frogged each other. Fortunately the bike was uneventful and eventually came to an end.
56 MILE BIKE- 2:48:09
Transition 2 went very smoothly. I took a few extra seconds to double knot my shoes and headed out for the run.
TRANSITION 2- 1:06
Finally to the run and I was feeling pretty good... so I thought. I was trying to run slow and easy, but the first 3 miles were in the 7:30s. I knew this was too fast, but it felt so easy, I just kept going. Then I slowly started to fade as the work of the bike started to catch up with me. By the turn around at 6.55 I was spent. My miles were in the high 9s by then and I was just focusing on moving one foot in front of the other. Mile 11 took everything I had to keep running, so when I told myself I could walk when I finished that mile. I was in a campground at that point walking on a road along the lake. Some campers asked if I wanted some ice water, I asked if they had a cold Coke and the dug one out of their ice chest and gave it to me. I popped it open and it was like heaven in a can. I continued walking along the lake road drinking my Coke until I hit mile 11.5 when I finally felt like I could run again. I took it slow at first and eventually passed the one person who had passed me while I walked that half mile. Right as I hit mile 12 a lady running at a good clip passed me and I realized I was starting to feel pretty good again so I went with her. I followed her for abut 3/4 of a mile when I decided I had enough in the tank to run hard to the end. I passed her up and finished the strong running the last mile around 8 minutes.
13.1 MILE RUN- 2:02:19
My FINAL FINISHING TIME was 5:25:01 which was a 55 minute PR over my only other half IM! I was really happy with that, but disappointed that my run time was identical to my first half IM. I obviously need to figure out how to run after putting in a hard biking effort. This year I mostly focused on improving my cycling and that is where I made up most of the 55 minutes. Next year to work on putting it all together and finishing with a good run.
OVERALL PLACE- 16
AGE GROUP PLACE- 3rd, so I got a nice little plaque for my efforts.
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| Asics DS Racer Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. Legs felt good
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| Sketchers Ultra Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| Adidas Adios Boost Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Legs have felt perfectly fine all week, so I decided to push the pace a bit this morning with a progression run.
First mile at 8:00 increasing speed by 10 seconds each mile through mile 8 which was 6:50, then the last 2 miles really easy.
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| Sketchers Ultra Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles before heading to work this morning. It was a beautiful morning as the sun rose during my run.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile easy run on a chilly 46 degree morning.
AP 7:25
I probably did this run a little too fast for an easy run, but I didn't feel like I was pushing at all until the last 2 uphill miles.
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| Asics DS Racer 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 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm up mile
6 by 1/2 mile at tempo effort with half mile easy recovery
This was my first speed type workout I have done probably since last January. I tried to keep the faster efforts at tempo speed instead of speed speed so I can slowly work back into faster paces.
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| Asics DS Racer Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy recovery miles.
I am trying to be smart so I figured I'd keep it short and easy to recover from my intervals yesterday.
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| Sketchers Ultra Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 more easy miles this morning but a little faster than my recovery miles yesterday and I threw in five 1 minute strides at 5k pace for the first minute of each mile after the first.
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| Adidas Adios Boost Miles: 6.00 |
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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 |
| 4 easy miles
Now that my half IM is over, I'm planning on making Fridays my long run day. Tomorrow however I'm doing the annual 5k Turkey Trot, so I just did a short easy run today.
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| Sketchers Ultra Miles: 4.00 |
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| | Race: |
Havasu Turkey Trot (3.1 Miles) 00:18:23, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 3.10 | 0.00 | 4.10 |
| HAVASU TURKEY TROT 5K
It was a perfect morning for a 5k, 50 degrees, no wind, and clear skies. Cade (10 y.o.) decided to join me this morning. After getting our race bibs, I took off for a warm up with Jim. We ran around a mile. I threw in a couple strides.
We lined up and after a few glitches with the timing clock and starting gun, the race was finally under way. About 10 people flew off the line like they were doing a 400 m sprint. I let them go, knowing I would pass most of them soon. Sure enough within a quarter mile I was in 4th place. I knew I would never come close to Dan who is in my AG, but out of my league, but I had my sights set on the other two whom I did not know. I hit mile 1 in 5:54 and was about 150 yards behind the 2nd and 3rd runner. I could tell I was starting to gain on them a bit. Right as we hit mile 2, 5:57, I caught the 3rd place guy and passed him rather qucikly. The second place guy was about 100 yards ahead at this point. I was focusing on him and trying to real him in slowly. As we were nearing the end of the 3rd mile he peeked over his shoulder and saw that I was about 50 yards behind him, and he kicked it up a notch. Third mile 5:54. I was giving it everything I had on the last 0.1 but it was not quite enought to catch 2nd, so I ended finishing 3rd overall and 2nd in my AG, BUT WITH A 27 SECOND PR! 18:23
Once again I have proven my theory that triathlon training makes you a faster runner.
Cade set a PR also today running 26:13 and getting second in his AG. He missed first by only 2 seconds.
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| Sketchers Sonic Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.40 | 0.00 | 3.00 | 0.00 | 0.00 | 7.40 |
| 1 mile warm up followed by 3 x 1 mile at 10k effort with one mile easy paced recovery, then 0.4 mile cool down.
Total run 7.4 miles
Legs felt perfectly fine.
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| Asics DS Racer Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles.
That's all I had time for since I had a teeth cleaning appointment before work this morning.
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| Sketchers Ultra Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles with 5 x 1 minute strides thrown in.
Happy Turkey Day to everyone!
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| Sketchers Ultra 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 |
| On Thanksgiving Day I was playing football and pulled my hamstring, so I have not been able to run since then. I did bike with Blake on Satruday morning though.
This morning it feels a lot better, but still not ready to run on. It was too dark to bike outside, so I broke out the bike trainer and cylcled for about 20 minutes, then jumped rope for 10 minutes, then another 20 on the bike, followed by 10 more with the jump rope.
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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 |
| Same workout as yesterday. Total of 40 minutes on the bike trainer and 20 minutes jumping rope.
My hammy feels much better this morning. Good enough, that the old me would have gone out and tried to run. The older wiser me is trying to be more patient and make sure I'm not going to re-injure myself when I run again.
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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 |
| Still not running today. I did about an hour of jumping, plyometrics, core, etc. Just a good cardio burn. I did a few bounding exercises to test the hammy. If I could have run today, it would have had to have been really slow and easy. Maybe I'll test it out a bit more tomorrow as it will have been a full week since I hurt it.
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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 |
| There was a nice misty rain going this morning making me want to get out and run, so I laced up the shoes and headed out to see how the hammy would hold up. I started nice and easy and while I could tell I would not be able to run fast, it wasn't really bothering me...until about halfway through the 3rd mile I started to get a little pain so I immediately stopped running and walked in the last mile and a half.
I guess I am mildly dissapointed, but I don't think I caused any damage. I'll just have to wait a few more days and hopefully be running 100% next week.
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| Asics Tarther 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 |
| 20 minutes jumping rope as I waited for the sun to rise enough to get out on the streets on my bike.
1 hour 23 minute bike ride pushing hard.
It felt good to get outside and ride hard this morning. I am really craving a good run though. Hopefully next 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 |
| 1 hour 23 minute bike ride with Blake followed by 30 minutes jumping rope. It was nice to get out and ride and talk with Blake. Very therapeutic.
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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 started out jumping rope this morning as I waited for the sun to come up. While jumping rope my shoe came untied. As I bent over to tie it, my gimpy hamstrig full on popped. OUCH! I was mad, so I jumped rope as fast an hard as I could to get my anger out. After finishing 30 minutes I had worked out my anger... mostly, and went for a 10 mile bike ride.
During the ride my chain popped off and I had to put it back on. Once again if felt frustration, but tried to work through it. As I arrived home I remembered that I had low pressure in one of my truck tires, so I parked my bike leaning up on the opening of the garage door so it would be out the way as I filled my tires with air. I started filling the tires and the compressor made a weird noise. Next thing I knew it was smoking and shut down. Guess I burned it out... more inner turmoil. I disgustedly put the compressor away and headed inside pushing the garage door button on the way in to shut the garage door. Heading to the kitchen I remembered my bike was propped up under the door. I turned back, opened the door and pressed the garage door button right before the garage door came crushing down on my bike... wheh, dodged a bullet. I had grabbed the door frame as I swung out to press the button and slam! The door is on a spring hing, my hand had just been crushed in the door. That pain made my hamstring pain seem like nothing. It is swollen and hurts still. I hope I didn't break anything in it. This time though, I didn't really get mad, I just thought that at least my day couldn't get much worse. It's only 9 am. I hope everthing else today goes much smoother.
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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 |
| This morning went much better than yesteday morning, but I will admit it was really hard to get out of bed for early morning seminary when the alarm went off. After that the morning was nice.
1 hour jumping rope followed with some planks.
I'm not sure if I have ever jumped rope for an hour straight before. It gets a bit boreing, but it left me feeling spent like I do after some good speed intervals.
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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 |
| Same workout as Monday morning without all the calamities.
30 minutes jumping rope
10 mile hilly bike ride- hard effort
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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 jumping rope followed by some planks
The hour was much easier than when I did it the other day. Since I can't run, I'm thinking about doing a long jump rope (like 90 minutes) in place of my long run this weekend.
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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 won't mention names, but Doone and I were asked to talk in church Sunday. (Blake you know who you are.) Anyways, I usually prepare talks by going on a nice long run. Since I can't run (stupid hammy) I figured I'd go on a nice long bike ride and it seemed to work just as well as a long run. For some reason I'm able to write talks in my head way better when I'm outside running or biking than when I'm just sitting infront of a computer or piece of paper.
38 miles pushing hard
I saw some ladies running the stairs at the London Bridge when I was riding and the thought came to me that I should see if my hammy will let me run stairs. I'll have to give that a try soon.
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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 |
| I started by warming up a bit running the stairs in my backyard for 5 minutes. I have 35 of them leading down to the basketball court. I had never counted before. Then I jumped rope for 5 minutes followed by 5 minutes of bounding and high skipping. Through all of that I felt no pain or even tightness in my hammy, so I did 5 x 1/2 mile easy running with 5 minutes of jumping rope in between. I then finished with 1 easy mile running.
3.5 miles total running-- NO PAIN, NO TIIGHTNESS, NO DISCOMFORT!
I'm not sure how I went from having painfull pop in my hamstring last Monday (making most any kind of forward propulsion painful for 4 to 5 days) to feeling like it is 100% today, but I'll take it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles this morning with a few 30 second strides thrown in just to test out my hammy. All felt good still today. Looks like I should be able to get back into marathon training mode. :)
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| Sketchers Ultra Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| My bad hammy still feels 100% but a few other muscles were a bit sore this morning from getting back to running, so I did an easy 3.5 miles followed by a 10 mile bike ride. It made for a good recovery day.
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| Asics DS Racer Miles: 3.50 |
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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 |
| After a nice little warm up I took off for an easy 3 mile run followed by 30 minutes jumping rope. The hammy injury is better, but now a different strand of the same hammy is a bit tight, propably from picking up the slack of the strand that popped. That is why I'm building back slowly.
I made it the first 25 minutes of my jump rope without a single miss. Never done that before..not even close.
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| Asics DS Racer Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I made it 8 easy miles this morning! Unfortunately the last couple miles, my inner hammy tightened up pretty good. It is wild how much abuse that part of the hammy is taking since I popped the other part of the hammy. I hope it gets used to it soon, becasue I am tired of not being able to run very far before it gets overworked and the rest of my body is still warming up.
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| Sketchers Ultra 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 |
| I stuck to the bike this morning in efforts to keep strengthening my hammy.
10 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, no hamstring problems!
1 mile easy then 1 mile at tempo effort...repeated 3 times. Then 2 mile easy cool down.
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| Asics DS Racer 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 |
| Merry Christmas!
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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 |
| 20 easy miles with Blake. It was a long way to run coming off my hamstring issue, but we took it easy and I had no problems. I did get tired on the last few miles which is understandable since I haven't gone more than 10 miles in a few months and haven't run much at all in the last four weeks. It was great to get out with Blake on a run again.
AP 8:28
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| Sketchers Ultra Miles: 20.00 |
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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 |
| My legs felt really good this morning especially considering my long run yesterday. Blake and I did a 16 mile bike ride, then we ran an easy 4 miles, then I rode home about 2 more miles.
On my run my right IT band tightened up a bit but nothing too bad. Other than that I felt good.
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| Reebok Reelflex Miles: 4.00 |
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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 a COLD morning.
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| Sketchers Ultra Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| I've had a bit of a chest cold the last few days and was feeling a bit sluggish this morning, but still mananged to get in a decent run, although I now feel realy tired.
1 mile easy followed by 1 mile at tempo effort- repeat 4 times, then 2 mile cool down.
Total run- 10 miles
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| Asics DS Racer 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 |
| It is actually snowing in Lake Havasu City. I never thought I would see the day. Way too cold and windy to get out and run this morning. Maybe I'll do something this afternoon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 745.50 | 191.70 | 94.10 | 3.10 | 0.00 | 1034.40 |
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| Brooks Ghost 5 Miles: 44.50 | Reebok Reelflex Miles: 157.00 | Sketchers R (7/26/13) Miles: 14.00 | Brooks PureConnect Miles: 84.00 | Asics Tarther Miles: 105.50 | Asics DS Racer Miles: 246.20 | Adidas Adios Boost Miles: 127.60 | MonTrail Miles: 27.00 | Sketchers Sonic Miles: 5.10 | Sketchers Ultra Miles: 201.00 |
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