| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2226.95 | 55.00 | 135.00 | 83.35 | 0.00 | 2500.30 |
|
| Altra Superior Miles: 326.00 | Sketchers Sonic-orange Miles: 299.00 | Adidas Adios Boost Miles: 38.00 | Altra One Miles: 346.20 | Sketchers Sprint Miles: 257.00 | Salomon Sense Pro Max Miles: 318.00 | BareFoot Miles: 6.00 | Salomon Wings Pro 2 Miles: 252.00 | Kinavara 8 Miles: 294.00 | Altra Lone Peaks Miles: 134.00 |
|
| | 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 miles on the trails this morning keeping it nice and slow. With my race this week I may take a few days completely off. For a marathon I'd want to keep doing some short faster paced runs, but for a 50 miler it's ok to start off feeling slow and stay that way the whole race. :)
|
| Altra Superior Miles: 8.00 |
| |
| | Race: |
Avalon50 (50 Miles) 08:10:57, Place overall: 10, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 50.00 | 0.00 | 0.00 | 0.00 | 0.00 | 50.00 |
| AVALON 50 (Miles that is)
I came into this race undertrained by last year's standard, but hopeful that I could run a smarter race and therefore beat last year's time. To make a long story short, I was about 15 minutes slower this year but finished 3 places higher in the overall standings (10th) and received a nice little plaque for 3rd in my AG. I think I was 5th or 6th last year, once again proving it's all about who shows up.
Now for those interested, here's the long story. The main reason I ran this race this year is because last year Blake felt undertrained so only ran part of the race and wanted to do the full thing this year, so we signed up a couple of months ago to do it together. An injury about 6 weeks ago made it so he couldn't run, so I went to the race by myself. Although I met a lot of runners and had a good time, it was definitely way more fun with Blake along last year.
On Friday, I drove the 5 hours to Long Beach, took the hour ferry ride to Catalina Island, checked into my hotel, did the bib pick and drop bag drop off thing, had some dinner, and was in bed falling to sleep about 8:30 California time. I had my alarm set for 4:15 but I woke up at 2:30 after sleeping soundly for 6 hours and couldn't go back to sleep, so about 3:00 I got up ate, took a shower, got dressed and ready to race. I left my hotel room about 4:50 and walked about 2 minutes to the start and we were off at 5:00 sharp. It was dark so everyone had on head lights. The first 4 miles climb about 1500 feet so it is really cool to look back down and see the long string of lights going down the mountain behind your. I started off very conservatively and was at 55 minutes 5 miles into the race. Then all the ups and downs started. I had a bunch of miles in the 7's (Miles 8, 9, 15, 17, 18, 24, 25, and 34) but also a lot of miles in the 11s or higher (2, 3, 4, 20,29, 30, 35, 36, 37, 39, 40, 42-45, and 47) with my 2 slowest miles being mile 3 and mile 45. I even had a couple miles in the 6's (14 and 50). It's just such a crazy race that is dictated by the elevation changes.
Through 28 miles I was exactly on 9 minute pace to the second. If I could have held that I would have finished in 7 1/2 hours. Unfortunately at mile 41 my calfs started cramping mildly so I had to back way down and do a lot of walking for a few miles until I could run without cramping. After I knew I wasn't going under 8 hours I started just finishing with easy running in the 8's for the last few miles (downhill) and right as my watch hit 49 miles the #1 female caught up to me and excitely exclaimed that she was the first female. I gave her some congratulations and told how amazing she was doing and then, like any gentleman would do, dropped the hammer so I wouldn't get chicked. :) I ran as fast as I could just hoping that my legs wouldn't cramp up and turned in a 6:53 last mile. To her credit she finished just 6 seconds behind me. I couldn't believe she had kept up with me. After they took her picture she came up to me and thanked my for running hard to the end because it helped her finish faster, so I felt less of a jerk for not wanting to get chicked.
Anyways, I don't think I will do that race again. I would like to run 50 where elevation changes are not so much of a factor and where I don't lose my toe nails. Until I ran this race last year I had never lost a toenail running and I'm going to lose another one this year. Darn steep downhills. Now it's time to recover and to start to think about Boston.
|
| Sketchers Sonic-orange Miles: 15.00 | Altra Superior Miles: 35.00 |
| |
| | 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 |
| I finally got out for my first run since my 50 today. I wore the HR monitor and kept the HR under 140. It was really slow but I got in 8 miles. Legs felt pretty good but not perfect. I always think they are 100% recovered from a race until I actually go out and run.
|
| Altra Superior Miles: 8.00 |
| |
| | 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 mostly on the trails with HR under 140.
|
| Altra Superior Miles: 10.00 |
|
| | 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 easy on the trails HR under 140
|
| Altra Superior Miles: 7.00 |
|
| | 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 |
|
When I built my new office I Putin a shower so I could run to work. I hadn't had a chance to use it because they had to fix a few tiles that were cracked, but it is fixed so I decided to run to work. I made my way there via a long loop through the desert first. 17 miles later I was at work. I showered up, had a quick snack and got to work after throwing my running clothes in the wash. I also put in a washer and dryer so I could wear the clothes on the way home and they would be clean. After finishing up with my last patient I changed back into my now clean and dry running clothes and ran home. It was raining and windy but it was fun. I took the most direct route home. It was just over 3 miles. 3.1 to be exact, a 5k!
|
| Altra Superior Miles: 20.00 |
| |
| | 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 |
| I needed a nice little recovery run this morning after yesterday's double so I strapped on the HR monitor and ran 8 trail miles keeping the HR under 140.
|
| Adidas Adios Boost Miles: 8.00 |
|
| | 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 on trails, just realized I have been posting everything 1 day ahead of schedule so I am actually posting Thurdays run on Wednesday but on the Monday spot. That's confussing. So anyways, I'm calling my shot for tomorrow.
|
| Altra Superior Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles on the trails keeping my HR under 140. Legs felt really peppy this morning. I think I will do some hard hill work tomorrow.
|
| Adidas Adios Boost Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| It's time to get serious about marathon training so after a 1.5 mile easy run to my favorite hill, I did 30 minutes of hill repeats, then ran back 1.5 miles nice and easy. I'm hoping to get in 1 day of hill repeats or some other fast runnning each week and then on Fridays when I do my long run, finishing up with mp miles. I'll keep everything nice and slow (HR under 140) to build the aerobic system and stay injury free. Boston is just 3 months away!
|
| Sketchers Sonic-orange Miles: 6.00 |
| |
| | 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 on the trails this morning. My HR was a lot lower this morning than normal, pretty much in the 120s the whole time but at my normal trail running pace. Guess I was feeling good today after the hill repeats yesterday.
|
| Adidas Adios Boost Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 2.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| I stayed on the roads for my entire long run this morning. I figure I need to get my legs and feet used to the pounding. I started with 10 miles keeping HR under 140 then ran miles ll and 12 at mp. I'm calling 7:00/mile mp for now although I could hardly hold that pace for 2 miles today. Then did 5 more miles with HR under 140.
It felt good to run faster again, but I was surprised how hard it felt. The good news was my HR dropped right back down under 140 within a minute or 2 so carciovascularly I'm fine, I just need to get my legs ready for the faster running.
17 total
| |
| |
| | 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, HR under 140, on the trails.
|
| Adidas Adios Boost Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 1.5 easy warm up, then 40 minutes of steep hill repeats, then 1.5 easy cool down for a total of 7 miles
|
| Sketchers Sonic-orange Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the trails
|
| | 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 on the trails
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 4.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Started out my long run with 10 miles keeping the HR under 140, then did 4 at mp (6:56, 6:55, 6:56, 6:49) which felt much better than last week. It then took me a mile to get my HR back under 140 where I kept it for the final 5 miles.
20 total
|
| Sketchers Sonic-orange Miles: 20.00 |
| |
| | 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 |
| Ran to and from Work this morning totaling a little over 6 miles.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on trails.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| I woke up excited that it was hill repeat day. I ran easy 1.5 miles to my hill, did hill repeats for 60 minutes and then ran back 1.5 miles easy for a total of 9 miles.
I have missed the feeling you get after a really intense workout that you can only get with speed work.
|
| Sketchers Sonic-orange Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy keeping HR under 140 on the trails.
| |
| | 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 the trails this morning. My avg HR was only 129 but my pace was right about what it always is on the trails.
|
| Altra Superior Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 5.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| It was nice having Blake back this morning to run with. He is building his mileage back up so he only ran the first 7+ miles with me then I was on my own. The first 10 miles were nice and easy with a really low HR averaging around 130. I then did 5 at what used to be my mp back when I was faster (6:52, 6:55, 6:52, 6:50, 6:51,). By the end my HR was way up at 176 which shows that this is really about a 10k race pace for me now. Then I finished with 5 getting my HR back under 140.
| |
| |
| | 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 took the scouts skiing Saturday in Southern Utah. We had a great day as it snowed the whole night before so there was a lot of powder which led to some fun skiing and a nice quad workout.
Today I did 10 on the trails easy at a low HR.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| I took a rare midweek day off from running yesterday simply because I was tired. Today I did my weekly hill repeats. 1.5 miles to the hill, 60 minutes of repeats, then 1.5 back for a total of 9 miles.
|
| Sketchers Sonic-orange Miles: 9.00 |
|
| | 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 at HR under 140 on the trails. It was a bit cooler this morning, but the sun is coming up a bit earlier which in nice for trail running.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 5.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I just wasn't feeling it from the start this morning, but I went for it anyways. I did the first 10 miles with Blake at a low HR and it was easy, but I could tell I wasn't feeling quite right. Then I took off hoping to run 6 at mp. Instead I did 5 but couldn't even hold goal mp for 3: (6:47, 6:57, 7:06, 7:15, 7:43). That was pathetic, but I gave it a strong effort. Then I had to get home and even though I went reallly slow, those last 5 miles hurt. Today was one of those character building days that are probably good to have every now and then, but are no fun.
|
| Sketchers Sonic-orange Miles: 20.00 |
| |
| | 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 |
| It wa 60 degrees, a little breeze, and raining lightly this morning so I was excited to get out on the trails and enjoy the different weather. I put in 10 keeping HR under 140. Legs were still I bit tired fro yesterday but felt fine.
| |
| | 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 ran to work, 5 miles, the long way this morning keeping HR under 140. Then I ran home the same way after work. I love having a shower in my new office. My Garmin gave me a new VO2Max of 52 after the evening run. I don't know what 52 means, but it is a change in the right direction so that means my fitness in improving. Yea me! :)
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Did my weekly hill repeats...1.5 miles to the hill, 60 minutes of hill repeats, and 1.5 miles home for a total of 9 miles. It always feels good to have that workout done for the week.
|
| Sketchers Sonic-orange Miles: 9.00 |
| |
| | 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 the trails this morning keeping HR under 140. I'm getting faster at this lower HR and was moving at a good clip and stepped wrong on a rock and rolled my ankle. It rolled pretty far a scared me good. At first I thought I had really hurt myself but was able to run it off and finish without much discomfort. It doesn't seem to be bad now a few hours latter. A little sore, but no discoloration or swelling. Looks like I may have dodged a bullet this time.
| |
| | 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 |
| A really nice, really easy 10 miles on the trails keeping HR under 130. It's amazing how beautiful the world looks when you're running at such a low HR.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| I planned on getting in some mp pace miles this morning, but after 1 mile warm up at 8:07 I started into a faster run and ended up doing 10 more miles more at tempo pace than mp: 6:48, 6:42, 6:47, 6:43, 6:43, 6:42, 6:45,6:48, 6:33, 6:22. I didn't think I could hold 10 miles at that pace but was excited when I finished and still felt pretty good. I guess all that low HR running is paying off.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Back to running slow this morning at HR under 140.
13 on the trails.
| |
| | 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 ran 5 miles to and from work today. It was cool and raining on the run home. It was nice.
All 10 miles keeping HR under 140.
|
| Sketchers Sprint Miles: 10.00 |
| |
| | 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 |
| Hill Repeats!
1.5 miles easy to the hill.
1 hour of hill repeats.
1.5 miles easy home
9 miles total, felt strong like I was a machine powering up the steep hill
|
| Sketchers Sonic-orange Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 nice easy trail miles keeping HR under 135
| |
| | 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 on trails at HR under 140.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 5.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| It was a beautiful 50 degree, no wind morning for a long run. I ran the first 13 with Blake at a low HR around 135, then I did 5 mp pace miles (6:50, 7:00, 7:00, 6:51, 6:51) then 3 more nice and slow for a total of 21 miles. It was good mental therapy getting to run so long with Blake this morning and then I felt pretty good doing my mp miles today.
|
| Sketchers Sonic-orange Miles: 21.00 |
| |
| | 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 |
| 5 miles to work and 5 miles home. HR under 140
And the best part is I am now done with my work Saturday for March.
|
| Sketchers Sprint Miles: 10.00 |
| |
| | 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 |
| I had a teeth cleaning appointment this morning so I had less time to run. I kept it to the roads and only did 8 miles at HR under 140. I was moving fast this morning at that low HR and when I finished my Garmin said it detected a new VO2 Max of 54. Not sure how it calculates it, but once again it is an improvement, so I'm happy with that.
|
| Sketchers Sonic-orange Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Warm up 1.5 miles to the hill.
1 hour hill repeats. Blake joined me for about 30 to 40 minutes of it.
I added an extra mile on the way home...2.5 miles
Total run 10 miles
|
| Sketchers Sonic-orange Miles: 10.00 |
| |
| | 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 nice and easy HR under 140 on the trails.
|
| Altra Superior Miles: 10.00 |
|
| | 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 really easy trial miles this morning keeeping HR under 130.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 6.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| A new guy named Justin who is training for the Zion 100 ran with Blake and I this morning. He was nice company. Too bad he will only live here a couple more months.
The first 10 miles we all ran together nice and easy then I took off ahead doing 6 mp miles (Avg. pace 6:51) and then ran back to them and and finished our long run together which for me ended up bening just under 22 miles. It was a really nice run. That last mile of the 6 mp miles was really tough though. I don't think I could have gone a step farther at that pace.
|
| Sketchers Sonic-orange Miles: 22.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| I ran on the trails the with Justin the last 13 miles of his 30 mile run this morning. It was a bit warm this morning. I'm impressed with how well he did with back to back long runs.
|
| Altra Superior Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy on the trails, HR under 140. It was a beautiful morning.
|
| Altra Superior Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| Hill repeats day!
1.5 miles to the hill.
60 minutes hill sprint repeats
3.5 miles home
Total 11 miles
Blake joined me for about 45 minutes of the hill repeats this morning.
|
| Sketchers Sonic-orange Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy miles on the roads keeping HR under 140.
It is crazy how much faster I am on the roads at a low HR than I am on the trails. I had a few downhill miles right at 7 minutes and my HR was staying around 136 to 137. It was gorgeous out this morning...low 60s no wind.
|
| Sketchers Sprint Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 really easy miles on the trails with HR under 130. Another beautiful day.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 6.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Long run today with Blake. First 10 miles nice and easy, then I took off for 6 mp miles. I averaged right at 6:50 for those 6 miles. Then I ran back to Blake and we finished easy together. Totalled 21 miles.
The 6 faster miles felt a bit easier this week than they did last week even though my legs were more tired this week from the high mileage.
|
| Sketchers Sonic-orange Miles: 21.00 |
| |
| | 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 |
| 14 easy trail miles solo with HR under 140. I took a new trail this morning and it took me a bit farther than I anticipated.
|
| Altra Superior Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy low HR miles this morning on the trails, but I could tell my legs were still a bit tired from last weeks high mileage week even though I had my usual rest day yesterday.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| Hill Repeats...again.
1.5 miles to the hill
1 hour hill repeats
4.5 miles home
12 total miles
Legs were still feeling tired today, but tomorrow will be my last run day until next Monday since we will be skiing Thursday, Friday, and Saturday. I think my legs will be happy to have the break.
|
| Sketchers Sonic-orange Miles: 12.00 |
|
| | 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 woke up early so I decided to go on a long trail adventure run this morning. 20 miles nice and slow.
That puts me at 127 miles over the last 10 days which included a rest day on Sunday. The next few days of skiing and no running should be nice recovery. I need it.
|
| Altra Superior Miles: 20.00 |
|
| | 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 |
| It snowed all night last night and most of the day today so I spent the day skiing some serious powder. By the end of the day my quads were on fire. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| What a difference a day makes. It was sunny and warm but there was still some nice powder from last night. My legs are crazy tired. One more ski day tomorrow.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another fun day of skiing. The morning was nice and then we had another big storm in the afternoon making visibility very limited but we still had fun and skied hard.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| It felt good to be running again. My legs felt strong but the last few miles of my easy 12 mile trail run my shoulders ached pretty good. I guess all the pushing with the poles while skiing was my weakness.
|
| Altra Superior Miles: 12.00 |
|
| | 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 keeping HR under 140 on a crazy windy morning.
|
| Sketchers Sprint Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 6.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| After a half mile warm up I started mp miles. I only made 6 before I was exhausted. It was really windy which didn't help, but I think the skiing trip took way more out of me than I anticipated. I finished up with 4.5 more easy miles for a total of 11.
| |
| |
| | 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 |
| My wife was sick yesterday so I had to get the kids to school. I therefore did not get a run in. Today, Blake and I did 20 easy miles. It was our last long run before Boston.
|
| Sketchers Sonic-orange Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles on the roads. I've decided I better stay on the roads till Boston to decrease chance of injury. It's definitely not as fun though.
|
| Sketchers Sprint Miles: 10.00 |
| |
| | 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 with HR under 140 on the roads. It's amazing how much easier it is to run the roads than the trails, but not nearly as fun.
|
| Sketchers Sonic-orange Miles: 10.00 |
| |
| | 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 miles nice and easy on the roads with HR under 140.
It's always so weird tapering and starting to run shorter distances. I barely felt like I did anything this morning.
|
| Sketchers Sprint Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I decided I needed one last mp run before Boston, mostly for mental confidence than anything and figured I was still 12 days out so today would be a good day. I also wanted to try and figure out what exactly my mp should be for race day.
After a nice easy half mile warm up I determined to run 10 miles by feel without looking at my pace on my watch and try to keep it at what felt like mp effort. I hit pretty consistent splits around 6:58 and then subconsciously probably because I was anticipating the end finished up the last 3 miles with 6:49, 6:50, 6:40. Then I cooled down with a half mile jog. So after that I'm thinking my mp should be right around 7:00, but I'll probably just wait and see how I feel on race day and try to just run what feels right that day.
I will do one more easy medium long run on Friday, but everything will be nice and short until the big day.
|
| Sketchers Sonic-orange Miles: 11.00 |
|
| | 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 nice and easy with HR under 140 on another beautiful spring morning in Havasu.
My watch gave me a new VO2 Max of 55 today. Another improvement, just in time for Boston!
|
| Sketchers Sprint Miles: 6.00 |
|
| | 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 |
| 16 easy miles with Blake on a warmish morning.
That was the last run of any significance I will do before Boston. 10 days!!!!
|
| Sketchers Sprint Miles: 16.00 |
|
| | 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 |
| 3 easy miles with HR under 140 to work and then 3 back home still keeping HR under 140 after work.
|
| Sketchers Sonic-orange Miles: 6.00 |
| |
| | 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 very easy miles this morning keeping my HR under 130.
7 days until Boston!!!
|
| Sketchers Sprint Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.50 | 0.00 | 4.00 |
| 4 easy miles with HR under 130 except for a few hill sprints for about 10 minutes in the middle of the run. It felt good to get the HR up to a max a few times this morning and to wake up my legs a bit.
|
| Sketchers Sonic-orange Miles: 4.00 |
| |
| | 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 keeping HR under 130 except for 3 two minute runs at 6:40 pace to start off each of the last 3 miles.
5 Days!
|
| Sketchers Sprint 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 |
| 2 miles. First mile with HR under 130 then the first half of the second mile I ran at 6:15 pace then slowed back down getting my HR right back to 130 to finish off the last half mile. It's so weird running that short. I had time to goof off with my son before he headed off for school. That was fun.
|
| Sketchers Sonic-orange Miles: 2.00 |
| |
| | 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 |
| 4 easy miles with HR under 140 except for 3 two minute runs around 6:30 pace at the start of each of the last 3 miles.
3 Days till Boston!!!
1 more day of work. Blake and his wife got there last night and have been texting me photos. I'm excited to join them tomorrow night.
|
| Sketchers Sprint Miles: 4.00 |
| |
| | 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 |
| 2 mp miles before heading to Phoenix to catch our flight to Boston. Now I'm just sitting here at the airport anxious to get there.
2 Days to go!!!
|
| Sketchers Sprint Miles: 2.00 |
| |
| | Race: |
Boston Marathon (26.2 Miles) 04:07:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.20 | 4.00 | 0.00 | 0.00 | 0.00 | 26.20 |
| Boston Marathon 2017
I had a great training cycle building up to Boston this year. I was injury free, put in good mileage each week, and tapered well. I headed to Boston feeling fit and confident that I would run a 3:10 or better. The day before the race I went to the expo and picked up my bib but didn't spend any time on my feet walking around the expo. Doone and I relaxed for a few hours under a tree at the Boston Commons Park which was right next to our hotel. We had a great dinner with Blake and his wife Kirstyn that night. I retired at a good time and slept really well. Everything was going well and I had no reason to believe it wasn't going to be a great race day.
On race morning I awoke feeling good, had breakfast with Blake. He wanted to catch an earlier bus to the athlete village, so I bid him goodbye after breakfast and went back to my room to get ready. Around 7:0 I headed out of my hotel and less than a block away to the busses. I boared and a nice lady named Bridget from San Jose, CA sat next to me. We had a nice conversation the whole way to the athletes village where I was supposed to meet Blake and Teena and Shelbe there. Bridget decided to stay with me since she didn't have anyone to hang out with. We searched for Blake but never found him. Turns out he went to the wrong tent. Teena and Shelbe found me and as always it was good to catch up with Teena. They called for our wave and we had to part ways and head to our corrals. It's probably a 3/4 mile walk from the village to the corrals.
I lined up in my corral still feeling pretty good even though it was a warm morning, low 70's but still thinking I had a good shot at a decent time. The gun sounded and it didn't take too long for my group to get to the starting line. We were off. I just ran with the pack and it felt nice and easy. After 4 miles I was averaging in the upper 6:50's which didn't feel fast, but I could already tell I was getting hot and something just didn't feel righ. I couldn't believe that that early in the race I was already pulling the plug on my goal time but I figured if I backed way down to about 8:00 miles I'd be able to run easy the rest of the way into Boston. I was wrong.
Even at that slow pace my body did not want to run. I finished the first half at 1:40, not terrible since I had decided to take it easy, but I felt terrible even at that slow pace. Usually I hit the halfway point and can't believe I've already run half a marathon. On Monday I hit that point and felt like I'd been running for hours. I was done! Fortunately I knew DRun was going to be at mile 19 and I wanted to meed him in person. I just kept telling myself to keep going till I got there. I finally made it to DRun and was not moving fast, but was still running. I said hi to him and gave him a fist bump. I think if he would have offered me a coke and some chips, I would have stopped and stayed a while.
Soon after passing DRun the walking began. I walked a lot of the final 6 miles. I just couldn't bring myself it run. It was weird. In January I averaged a faster pace on a difficult hilly 50 mile race than I did in Boston this year. As I walked I tried to take in all the sights and sounds of Boston. I high fived little kids and tried to keep a smile on my face the whole time. It was long and painful, but somehow I still enjoyed the experience. I finally made the right hand turn onto Hereford St. and then the left onto Boylston. I was looking for my wife. She always cheers in the same area. I stayed on the right side of the street and was high fiving everyone along the way looking for her. I never found her though. She says I fived the person right before her and like 2 people righ after her but skipped her. Not sure why I didn't see her, but I was a bit delirious.
I finally finished my painful slog in 4 hour 7 minutes. I still can't believe how long it took me and have no idea why I felt so terrible from just a few miles into the race. If that becomes normal, I will hang up my racing shoes and just run the trails for fun.
I walked back to my hotel which was just a couple blocks, showered up and got ready for dinner. While waiting with my wife for Blake and Kirstyn in the lobby I started not feeling well. I told them to go to dinner without me. After they left I started feeling really bad and laid down on the lobby floor and propped my feet up. A couple of other runners down there who were both MDs were worried and called the EMTs. We were only a block from the med tent, so they came over from the med tent and picked me up in a golf cart and took my back to the med tent. The problem was, my blood pressure was normal but when I stood up it dropped to like 70/50 and I would get crazy dizzy and almost pass out before I could lay back down. After a good hour plus in the med tent getting fluids in me I was feeling much better and made it back to my hotel without assistance. I kept drinking a lot of fluids and felt good enough to go to the post race party a Fenway park with everyone. That was fun. They let us down on the field which was cool.
Tuesday was a fun filled day with my wife seeing Boston. We even went to the Celtics playoff game that night and sat in the Club Box seats. That was nice!
Returned home Wednesday and back to work Thursday.
Now to try and figure out what went wrong. I never want to do that again,
| |
| |
| | 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- Trails
|
| Salomon Sense Pro Max Miles: 4.00 |
|
| | 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 trails
|
| Salomon Sense Pro Max Miles: 7.00 |
|
| | 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
| |
|
| | 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 trails
I'll be in Philadelphia with my oldest son at the NFL draft the rest of the week. I won't get any more running in until Monday.
|
| Altra Superior Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 2.50 | 0.00 | 9.00 |
| I've decided that if I ever want to run a fast marathon again, I've got to start doing some speed work again. So, I got started with some 400m repeats this morning. I ran to the middle school track then did 10 x 400m repeats with 400 m recovery jogs in between. I averaged 1:25 for the repeats. Then, I ran home easy.
Total run 9 miles
|
| Sketchers Sprint Miles: 9.00 |
| |
| | 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 |
| It was a nice cool morning around 69 degrees and I enjoyed a nice easy trail run for 7 miles. Soon it is going to be really hot around here. I'm not looking forward to that.
|
| Salomon Sense Pro Max Miles: 7.00 |
|
| | 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 |
| I ran easy a couple miles to the gym then hopped on the TM and ran 6 miles at 6:40 pace, then ran back home easy for a total of 10 miles.
We're supposed to get over 100 degrees today and up to 105 by Friday. I figure if I want to do a nice paced tempo run throughout the summer, I should do them on the TM. It gets way to hot to keep up that kind of pace for very long.
| |
| |
| | 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 on the trails. Had fun.
|
| Altra Superior Miles: 7.00 |
| |
| | 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 |
| 16 slow miles but not easy because of the heat. I took 3 20 oz bottles and drained them all with a few miles still to go. Guess it is time to start taking the bladder with me. It gets a bit scary out there in the desert when the water runs low. I did run into my first rattle snake of the summer. It was nice enough to give me a welcome rattle when I was still about 10 yards away. It was up in strike pose and did not stop rattling until I was around it and gone. Did I mention, I hate snakes.
|
| Salomon Sense Pro Max Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the trails
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| I ran to the track, then did 6 x 800 m averaging 2:58 with 400 m recovery jogs really slow, then ran home easy for a total of 9 miles.
|
| Sketchers Sprint Miles: 9.00 |
| |
| | 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 |
| Wow! It got cold. It was 60 degrees with a strong breeze and trying to rain when I ran this morning. I enjoyed 7 trail miles on a nice cool morning in May. That is unheard of around here.
|
| Altra Superior Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 7.00 | 0.00 | 0.00 | 11.00 |
| I ran to the gym easy, then did 7 miles at 6:40 pace on the TM, then ran easy home. I did have to work a bit on mile 7 but it felt good to hold a fast pace for that long.
Total run 11 miles
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the trails. Keeping HR well under 140.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles on the trails. My legs were tired this morning so I cut my run a few miles shorter than planned.
|
| Salomon Sense Pro Max Miles: 13.00 |
|
| | 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 really easy fun miles on the trails keeping HR under 130 most of the time.
|
| Altra Superior Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Ran to the track, then did 4 x 1200 m averaging 4:25 with 400 m slow recovery jogs, then ran home nice and easy. This workout had me intimidated before I did it, but it ended up not being as bad as I thought it would be.
Total: 9 miles
|
| Sketchers Sprint Miles: 9.00 |
| |
| | 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 nice and easy on the trails on a surpisingly cool morning for mid May in Havasu.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 9.00 | 0.00 | 0.00 | 13.00 |
| I woke up feeling sluggish and still felt that way as I ran a couple miles to the gym. When I started running at 6:40 pace on the TM it felt pretty comfortable though and I kept running that pace for a full hour which is 9 miles. It actually felt pretty good even at the end. I then ran home which felt really tough even though I was going slow.
Total run- 13 miles
|
| Sketchers Sonic-orange Miles: 13.00 |
|
| | 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 really easy on the trails with HR under 130 most of the run.
|
| Altra Superior Miles: 7.00 |
| |
| | 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 easy miles on the trails keeping HR under 140.
I saw the coolest thing when I was out running this morning. I heard this noise like a jet engine coming up over the crest and I looked up as saw this guy flying about 30 to 40 feet above the ground on a Fly Board. It's a little bigge than a skate board with jets. He flew over the crest slowed down, waved at me then took off again. I bet he was doing 50 to 60 mph. It was really cool to see. He made it look easy too.
|
| Salomon Sense Pro Max Miles: 15.00 |
| |
| | 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 |
| I didn't have a lot of time this morning. I had to drop of Cade, my 12 year old, for a dive. He is getting scuba certified. Then I did a quick 6 mile trail run before going back to pick him up. I ran a little faster than I should have on an easy day. HR was up to 145 for too much of the run.
|
| Altra Superior Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| Ran to the track and met Blake there. We started 400 m repeats with 400 m jog recoveries. The plan was to do 12, but after the 8th some school guy came out and said they were closing up the track for the morning, so I took the long way home to get my total miles up to 9 for the morning.
8 x 400 m averaging 1:22
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the trails. It's getting warm again.
|
| Salomon Sense Pro Max Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 9.00 | 0.00 | 0.00 | 13.00 |
| I ran slow to the gym, then 9 on the TM. The first 8 at 6:40 then the ninth at 6:30. Then ran slow home.
Total run 13 miles.
|
| Sketchers Sprint Miles: 13.00 |
| |
| | 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 really easy on the trails at a low HR.
My oldest graduates high school today. Crazy how fast they grow up.
|
| Altra Superior Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 nice and easy on the trails with Blake. It was good to have Blake out on the trails with me again.
|
| Salomon Sense Pro Max Miles: 11.00 |
|
| | 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 on the trails.
Happy Memorial Day weekend to everyone.
I officially signed up for the 100K distance of the Javalina Jundred today. It's not until the end of October.
|
| Salomon Sense Pro Max Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 7.00 | 0.00 | 0.00 | 11.00 |
| I ran to the gym easy then did 7 on the TM at 6:40 pace then ran home easy for a total of 11 miles.
|
| Sketchers Sonic-orange Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| I took a rare mid week rest day yesterday just because I didn't feel like running and I kinda liked it.
Today I ran easy to the track and met up with Blake there. I did 8x800 m repeats with 400 m recovery jogs. I averaged 2:57 for my 800s. Then I took the long way home running nice and easy.
Total run: 12 miles
|
| Sketchers Sprint Miles: 12.00 |
| |
| | 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 nice and easy on the trails this morning.
| |
|
| | 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 |
| 16 miles on the trails solo this morning. It was a tough run because it's heating up.
I'm starting a recovery week now for the next 9 days and will be doing it in Turks and Caicos.
|
| Salomon Sense Pro Max Miles: 16.00 |
| |
| | 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 |
| It has been an amazing week of relaxation, recovery, and a lot of cross training. I only ran a grand total of 4 miles which I did barefoot on the beach at a tempo effort, but I did a lot of swimming, snorkeling, scuba diving, kayaking, throwing frisbee ( for many hours), and just playing in the ocean with my kids. Now it's time to head to the airport and fly back to reality.
Turks and Caicos has been even better than I could have imagined.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 3.75 | 0.00 | 9.00 |
| Easy run to the track.
5 x 1200 m on the track averaging 4:27 with a quarter mile jog recovery.
Easy run home.
Total 9 miles
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the trails. It felt good to be back on the trails this morning.
|
| Altra Superior Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| I ran to the gym 2 miles then did 8 at 6:40 pace on the TM then ran back home 2 miles
Total- 12 miles
I registered for the Huntsville Full Monte Marathon on September 16th last night. That is about 6 weeks before my 100k so it should make for a nice training run.
|
| Sketchers Sprint Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the trails. Looks like temps are going to start soaring close to 120 this weekend. :(
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| I wanted to do a 4 hour run this morning so I got up early and took off a little before 5. It was already 81 when I left. After 7 miles on the trails solo I met up with Blake and did the rest of the run with him. At mile 14 we stopped and took a cool down swim in the lake. We then ran back another 7 miles and finished with the temperature at 95. I promptly grabbed a Dr. Pepper and jumped in my pool to cool down.
21 miles on the trails right at 4 hours if you count the lake swim time. 3:40 of running time. Summer is officially here.
|
| Salomon Sense Pro Max Miles: 21.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on the trails.
|
| Altra Superior Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 3.50 | 0.00 | 11.00 |
| I got up about 5:15 and it was already 92...yikes. I ran to the track and did 12 x 400s with 400 m jog recovery. The first 2 I did solo and then Blake joined me. I averaged 1:20 for those 12, then I did 2 more with Blake at his pace of 1:26, then ran home.
Total run 11 miles. It's going to hit 120, maybe higher today.
|
| Sketchers Sprint Miles: 11.00 |
| |
| | 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 |
| 91 degrees at 5:15 this morning, but it was dry enough it didn't feel too bad. I got out on the trails in some new trail shoes. My Salomon Sense Pro Max shoes started losing a bit of the outsole near the big toe on both shoes so I called Salomon and found out there was a warantee against defects. They had me take pictures and send it to them and they approved a new pair of shoes. I chose the Wings Pro 2, which after the first run in them today I really liked. The cool thing is I was able to clip off the portion of outsole that was peeling off the Sense Pro Maxs and I can still use the other shoes also.
9 trail miles nice and easy.
|
| Salomon Wings Pro 2 Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 9.00 | 0.00 | 0.00 | 13.00 |
| Still hot. 92 at 5:30.
I ran to the gym. Ran 9 on the TM in one hour (6:40 pace), then ran back home totaling 13 miles.
|
| Sketchers Sonic-orange Miles: 13.00 |
| |
| | 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 |
| It was the hottest morning of the year, 94 at 5:15, so I took it nice and easy on the trails.
9 miles
|
| Salomon Sense Pro Max Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| It was just too hot to go for a long ru outside this morning so I drove to the gym, put on some headphones and got on the TM. I set it at 7.0 mph and ran for 3 hours.
21 miles nice and easy with a max HR of 133 right at the end of the run.
| |
|
| | 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 slept in a bit longer than normal today so I didn't get out for my run until 6:15 and the temp was already 95 and rising quickly so I kept it short this morning.
6 on the trails.
|
| Salomon Wings Pro 2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| It was supposed to cool down to the upper 80s overnight but I was sorely disappointed when I got up at 5:00 and it was 95. I therefore grabbed 2 water bottles and ran a couple miles to the track where I met up with Blake and we did a true Yasso's workout which is 10 x 800 m with 400 m recovery jogs. I haven't done this for years. Anyways, I averaged 2:55 per 800, so according to Bart Yasso I should be able to run a 2:55 marathon...NOT! I mean that is what he predicts but I really don't think I can go sub 3. Who knows, maybe if I had the perfect day I could but after my Boston disaster, I have no confidence in my marathon abilities. Back to my run this morning, I then ran back home for a total of 12 miles.
|
| Sketchers Sprint Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| I was sick all night Monday and most of yesterday so I didn't get a run in yesterday. This morning I woke up feeling much better, but the scale showed that I lost 4 pounds since Monday morning so I knew my run would be a bit sketchy. I therefore drove to the gym and did a TM workout so I could quit when I just didn't feel it anymore.
1 mile warm up at 7 mph
Then I did a progression run starting at 8.6 mph and increased 0.1 mph each mile. After the 5th mile at 9.0 mph I was done. Then I cooled down with 2 miles at 7 mph for a total of 8 miles.
Hopefully I will be 100% by tomorrow. At least I don't feel like death anymore.
| |
|
| | 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 |
| 9 on the trails which started off uneventfully. Then I was coming down a steep section of trail and stepped wrong and rolled my ankle hard. I went down with a few screams of pain. I felt something pop. I sat there in pain for a few moments and checked my watch. I wa exactly 4.5 miles into a 9 mile loop and in the middle of the desert. I decided to get up and try and walk on it. After limping a bit I was able to start running gingerly again. Eventually I was running without much discomfort. I finally finished, did my usual post run core work, had some breakfast, and showered. Now I'm sitting hear posting this with my ankle wrapped in ice and it hurts pretty good. Traditionally I have pretty tough ankles so hopefully tomorrow I will be able to run.
Oh yeah, I saw a couple big horn sheep shortly after I rolled my ankle. Not often do I see them.
|
| Salomon Wings Pro 2 Miles: 9.00 |
| |
| | 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 really wanted to do a long run this morning so was super bummed when I got up and couldn't walk to the bathroom without significant pain. I therefore went to the gym and road the staionary bike for an hour and did some core work. Hopefully by Monday I'll be running again.
| |
| | 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 hour on the stationary bike.
Ankle felt much better today. Still swollen though.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 4.50 | 0.00 | 11.00 |
| My ankle was a bit tight and sore when I first started this morning but it quickly loosened up as I ran to the track. I met up with Blake and we did 6 x 1200 m with 1/4 mile slow recovery. I averaged 4:26 for my first 5 and then on number 6 my legs turned to jello and I only ran a 4:40. I then ran home nice and easy.
Total run: 12 miles
I'm now icing my ankle as I post this. It's a bit sore, but I think it will be fine to run on again tomorrow.
|
| Sketchers Sprint Miles: 11.00 |
|
| | 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 on the TM after sleeping in a bit.
Happy 4th everyone!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 9.00 | 0.00 | 0.00 | 11.00 |
| I was dreading this run this morning knowing how painful it can feel for the last few miles at tempo effort. I did a mile warm up nice and easy then started my 9 mile run on the TM @ 9 mph (6:40 pace). The first 10 minutes or so seemed fast, then I started to settle in and find a nice rhythm. I ended up finishing the 9 miles in one hour feeling pretty good like I could keep going for a while. That's a first on that run for me. Then I did a mile cool down.
11 total miles.
|
| | 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 didn't realize how sore my ankle still was till I went out on the trails for the first time since spraining it. The first couple miles hurt, but then it loosened up and I was fine for the rest of the run. I did step very carefully over the rocky technical parts.
9 miles, 92 degrees, sunny
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 28.00 | 0.00 | 0.00 | 0.00 | 0.00 | 28.00 |
| There is something wrong with me. I ran on the TM for 4 hours this morning...and I liked it.
It was way too hot to run outside this morning, 97 at 4:30, so I went to the gym, set the TM to 7 mph and ran 28 miles. The first 3 hours I listened to pod casts and the last hour music.
| |
| |
| | 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 had to work today and by the time I was done it was over 120 outside, so I just did some deep water running for about 30 minutes while swimming with the family.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| It was 94 degrees at 5:00 this morning and muggy out. Yuck.
I ran to the track and met up with Blake for some mile repeats. I haven't done mile repeats in years so I wasn't sure what to expect. We did 4 x 1 mile with half mile slow jog recovery. I ended up doing 5:57, 5:54, 5:56, 5:59. I wasn't expecting to do them all under six but I was excited that I did. Then I ran home.
Total run 11 miles.
|
| Sketchers Sprint Miles: 11.00 |
| |
| | 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 |
| 94 degrees and breezy
10 easy miles on the trails
|
| Salomon Sense Pro Max Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 9.00 | 0.00 | 0.00 | 11.00 |
| Tempo run day, too hot to do it outside, so done on TM.
1 mile warm up
9 miles at 9.1 mph (6:35 pace)
1 mile cool down
Felt fast at the beginning but I settled in nicely and finished feeling pretty good.
|
| Sketchers Sprint Miles: 11.00 |
| |
| | 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 |
| 94 degrees at 5:30 am
10 easy miles on the trials. Legs felt a little tired from yesterdays tempo run.
|
| Salomon Wings Pro 2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 28.00 | 0.00 | 0.00 | 0.00 | 0.00 | 28.00 |
| 4 hours on the TM at 7 mph for a total of 28 miles
|
| Sketchers Sprint Miles: 28.00 |
| |
| | 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 |
| 4 easy trail miles before heading out for a well earned recovery week in San Diego.
I was surprised how good my legs felt after yesterday's 28 miler.
|
| Salomon Sense Pro Max Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 4 easy miles with my brother along the beach this morning.
And I'm giving myself 2 miles of speed work for all the sprinting I did playing football and ultimate frisbee on the beach. I'm sure it was actually more, but I didn't think to start my watch to see just how far.
|
| BareFoot Miles: 2.00 | Altra One Miles: 4.00 |
| |
| | 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 miles solo on the bike path that follows the shoreline.
I played a lot of spike ball with my nephews today. Lots of diving in the sand.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 1.50 | 0.00 | 6.00 |
| After a recovery week with lots of beach activities, I was excited to get up and run in my new Saucony Kinavara 8s I picked up while in San Diego. Unfortunately I started with a fever Saturday night and spent yesterday not feeling well. I slept better last night and didn't feel too bad this morning so I tried my planned 10 x 800 m speed work.
I ran to the track and then started. I could not keep up my normal pace for the first 2 800s and then fell way off normal on my third and was feeling lightheaded, so I called it a day and ran home slowly for a total run of 6 miles.
Hopefully I'll be feeling better tomorrow. Now I have to go survive work after being gone for a week.
| |
| |
| | 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 still feel terrible. I did attempt a run though. 4 miles on the trails. I was VERY weak and tired though. Hopefully I kick this thing quickly.
|
| Altra Superior Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Still not feeling great.
Ran on the TM: 1 warm up, 5 @ 6:35 pace, 2 cool down
Usually I do 9 at tempo pace but feeling ill still 5 was all I could handle today.
| |
|
| | 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 on the trails. Still not 100%
|
| Salomon Wings Pro 2 Miles: 6.00 |
|
| | 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 |
| Actually felt worse today. Now it's in my lungs and I'm coughing and feeling weak and light headed.
I did manage to run 10 really easy miles in the TM though.
| |
| |
| | 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 |
| After 3 rest days, (I did work yesterday but I pretty much slept all weekend.) I felt good enough to run again this morning. I was not 100%. I had to walk some of the hills that I usually run, but I got in 8 slow miles on the trails.
|
| Salomon Sense Pro Max Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Wow it is humid...for here.
TM 1 mile warm up, 5 at 6:35 pace, 2 cool down
Obviously I am still not 100% because that was a long as I could hold that pace. I did feel a little more energetic this morning though. And I was a big sweaty mess when I was done. Gross!
| |
| |
| | 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 on the trails. No energy today. I'm going to be se happy when I get back to feeling like my normal self. If running always felt like it has the last couple weeks, I'd give it up.
|
| Salomon Wings Pro 2 Miles: 6.00 |
| |
| | 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 |
| Still lethargic, but improving.
17 easy miles on the TM nice and slow at 8:35 pace.
| |
| |
| | 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 more on the TM this afternoon after work.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| I ran to the track this morning and found the gate locked, so when Blake showed up, he drove us down to the island (the only flat place to run in Havasu), and we ran on the bike path. We did some warm up and then 3 x 1 mile and then coool down. I was way slower today than I have been lately doing mile repeats on the track. I was in the low 6:20s. I definitely prefer doing my speed work on the track where I can guage my time and distance better.
Total run: 8 miles
| |
| |
| | 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 on the trails focusing on quick stride rate. Had a little spring in my step again this morning for the first time in a few weeks.
|
| Salomon Sense Pro Max Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| TM.
1 mile warmup, 7 at 6:35 pace, 2 cool down.
I am getting close to being back to where I was was before I got sick. Hopefully next week.
| |
| |
| | 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 on the trails.
|
| Salomon Wings Pro 2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 easy on the TM at 7.0 mph.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Chase is a Cubs fan and they were playing the Diamondbacks last night so we went to the game. We live 3 hours from Phoenix. Of course he wanted to stay till the end. Since it was late and I wanted to stay awake I took a 5 Hour Energy as we were about to head home. Let me tell you, it worked. We got home at 1:30 and I was wide awake. I layed in bed and read until I got drowsy and fell asleep about 2:30. Then I woke back up at 4:30 feeling completely awake. I layed there and tried to go back to sleep, but gave up at 5:15 and headed to the gym for a run.
TM- 5 miles at 7mph then got bored with that and started a progression run over the next 5 miles, ending at 10mph.
Now I'm home and showered and still feeling wired. I'm sure I will crash soon and get a few hour nap.
Oh and the Cubs won.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| Blake had to be at work early this morning so I was on my own for speed work. After running to the track, I did 4 x 1 mile with half mile recovery jog. My legs didn't have the turnover it did before I went on vacation a few weeks ago, so I was disappointingly slow especially after the first one. Anyways I stuck with it and did all 4, then ran home easy for a total of 10 miles.
|
| Sketchers Sprint Miles: 10.00 |
| |
| | 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 |
| Today was the first morning since May that the temperature was below 90! And, it was all the way down at 84 with only 5% humidity. It was so nice. We're even supposed to have a few more days with temps in the 80s for our low. I'm pumped.
Anyways, I celebrated with 10 easy on the trails.
|
| Salomon Sense Pro Max Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 9.00 | 0.00 | 0.00 | 11.00 |
| I had an early work meeting in Kingman this morning which is a little over an hour from my house, so I got up at 4:00 to get my run in.
TM
1 mile warm up
9 miles at 6:35 pace
1 mile cool down
It felt good to be able to do that run at that pace again for the first time in about a month. Maybe my legs are coming back.
| |
| |
| | 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 on the trails, nice and slow
|
| Salomon Wings Pro 2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
|
Wih the weather being back in the 80s in the early morning, Blake and I decided to take our long run outside for the first time in a while. I got in 21 miles nice and easy. By the end of the run it was up in the 90s and it wore on Blake some so he cut his run a little shorter
| |
| |
| | 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 started later than normal this morning so by the time I was done , it was 100*.
10 nice and slow on the trails. Legs were tired from yesterday's run but not sore at all.
|
| Salomon Wings Pro 2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| 5 am, 92 degrees and the humidity was back :(
I ran to the track and met up with Blake.
5 x 1600 m with 800 m recovery jog.
I did my first 4 all sub 6, averaging 5:56 and then my legs tied up on me during the last half of the fifth one and I ran a 6:10.
Then I ran home nice and easy for a total of 12 miles.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 nice and slow on the trails
|
| Salomon Sense Pro Max Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 9.00 | 0.00 | 0.00 | 11.00 |
| TM
1 mile warm up
9 miles at 6:30 pace
1 mile cool down
I was surprised how good I felt all the way through the run. I was expecting to hurt at the end but I was feeling good enough to crank it up to a 6:20 mile on the 9th mile of the fast part of the run.
| |
| |
| | 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 |
| Dang it! My right calf tightened up on me a few miles into a nice slow run this morning. Looks like I will be forced into some recovery time over the next week. Hopefully I'll then be able to get in a few quality runs before I need to move into tapering. I'm only 3 weeks and 2 days out from race day.
6 miles. 3 of them were walking though.
|
| Salomon Wings Pro 2 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 |
| Calf is still sore today even walking.
2 hours on the stationary bike.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes stationary bike
30 minutes elliptical
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes elliptical.
Calf still mildly tight. Definitely not ready to run on yet.
| |
| | 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 hour on the elliptical. Calf improving.
| |
| | 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 |
| 60 minutes on elliptical again this morning.
I had some extra time at lunch today so I went on a walk in the 112 degree heat. I decided to test the calf a bit and did some light jogging intermittently. It didn't hurt at all. I ended up doing 2 miles. I think I am going to try a really slow easy run tomorrow morning if it still feels good.
| |
| | 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 nice and easy with an AP of 8:46.
Calf felt perfect, no pain and no tightness. I'll go farther tomorrow.
|
| Salomon Sense Pro Max Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I headed out for a run thinking I would do 10, but then I thought of Slick's comment yesterday not to ask a question you don't know the answer to. I wasn't sure if my calf would holdup to 10 miles but was very confident it would be fine for 6, so I changed up my route and ran 6 at AP of 8:17. Then I did one really slow cool down mile. Calf feels good.
If all feels good tomorrow maybe I'll do 10.
| |
| |
| | 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 up in the nice cool mountains of Flagstaff at 7000 feet. Calf is healthy but I'm still getting my running legs back. It's amazing how one week of not running even with cross training every day affects running. I'm confident it will all come back next week though.
|
| Salomon Sense Pro Max Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in the cool morning mountain air on trails here in Flagstaff. Still feeling the altitude but loving the temps.
|
| Salomon Sense Pro Max Miles: 12.00 |
| |
| | 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 |
| Back home in the heat. 10 slow miles. Legs felt heavy after the weekend in the mountains.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| TM
1 mile warm up
6 miles at 6:30 pace
1 mile cool down
The most important thing is I survived running at a faster pace withou my calf freaking out on me. Now I need to take it relatively easy till race day. 10 days!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles cautiously run on the trails this morning. After running fast yesterday I wanted to make sure my calf didn't act up again. I could tell it wasn't 100% today but it was ok.
|
| Salomon Wings Pro 2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy yet hot miles with Blake.
| |
| |
| | 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 ran to work this morning and then got to run home in a rain storm. Since it doesn't rain during the day very often here, it was really fun.
6 total miles.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on the the trails. Very muggy.
I have decided I will not be running the Full Monte Marathon this Saturday. Blake has to attend a funeral and I was mainly just running it to support him. I went back and forth a few times over the weekend, but decided I would be better served not taking my week of taper and then a couple weeks of recovery with my goal race coming up in just 7 weeks.
|
| Altra Superior Miles: 10.00 |
| |
| | 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 on the roads today
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| 8 miles on the trails this morning. I decided to do something a little different and I ran hard on all the uphills and ran easy the rest of the time. That was a good workout. My lungs were burning on the last few hill sprints.
|
| Salomon Wings Pro 2 Miles: 8.00 |
| |
| | 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 on the trails. It was actually in the 70s this morning!
|
| Salomon Wings Pro 2 Miles: 10.00 |
|
| | 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 on the roads before heading out to Vegas to catch my flight to Salt Lake. I'm still heading up to Utah for the weekend even though I'm not running the marathon. I'm going to spend some time with my parents who live in Orem and my son who is a freshman at BYU.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 24.00 | 0.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| I couldn't resist the allure if the mountains this morning so I headed out for an early morning run up the mountain above my parents house. It got cold asi got higher so my fingers felt frozen for a while. After going mostly up for 12 miles I turned around and headed back. I ended up with 4,555 feet of elevation gain with a max elevation around 7900 feet.
I bet it was really cold at the start of the Full Monte for Slick and Smooth. I definitely enjoyed my mountain adventure and the I went and watched BYU get destroyed by Wisconsin with my son Chase.
|
| Altra Superior Miles: 24.00 |
| |
| | 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 on the trails
|
| Salomon Sense Pro Max Miles: 10.00 |
|
| | 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 on the roads
| |
|
| | 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 slow on the trails. I was out there almost 3 hours. It was good to have time on my feet, but I can't believe it took that long.
|
| Salomon Wings Pro 2 Miles: 17.00 |
| |
| | 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 nice and easy on the roads. I want to go really long tomorrow so hopefully my legs will feel fresh after todays easy run.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| I woak up at 3:30 but didn't feel like getting out of bed, so I went back to sleep and got up a little after 6. I therefore only had time for a 13 mile trail run at a nice comfortable pace this morning. Guess I'll be doing my really long run tomorrow. Probably the extra day of rest was the right call though. My legs feel a lot better today than they did yesterday.
|
| Salomon Wings Pro 2 Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 33.00 | 0.00 | 0.00 | 0.00 | 0.00 | 33.00 |
| Today I got in my first really long run in preparation for my 100K next month. I left my house at 5 am with the plan of running for 5 hours. The first 20 miles I did on the roads then I switched over to trails for the last couple hours. My garmin watch broke this week so I was just running by feel and then looked at my Strava data when I was done. I ended up running 33.2 miles in just under 5 hours with an AP of 8:44 and a little over 2500 feet of elevation gain. The best part was I felt good the whole time and finished strong. I really worked on staying hydrated. I drank a 20 oz. bottle of electrolyte drink mix every 5 miles. I even had to pee twice on the run and again when I finished. That made me happy. I did still lose 6 lbs. though so I could have done better.
This is the longest solo training run I've ever done. It seemed to go quickly though.
|
| Salomon Sense Pro Max Miles: 13.00 | Kinavara 8 Miles: 20.00 |
| |
| | 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 on the trails. I ran hard up each hill. I was surprised how good my legs felt after such a long run on Satruday and a high mileage week last week (93). I have decided not to push my luck though and am going to take an easier recovery week this week. Then I will do 2 more high mileage weeks before I start my 2 week taper for the Javalina Jundred.
|
| Salomon Sense Pro Max Miles: 6.00 |
|
| | 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 on the trails this morning.
|
| Salomon Wings Pro 2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 1.00 | 0.00 | 7.00 |
|
I ran to the track then did 4 x 400 with 400 m recovery jogs, then ran home.
Total run 7 miles.
| |
| |
| | 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 on the trails with multiple strides thrown in. I've never done strides on the trails. I did them in areas that are less technical, but it was still a bit scary moving that fast over rocky, undulating terrain. I don't know how those really fast guys move that fast over such technical trails.
|
| Salomon Wings Pro 2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I did a nice easy trail run followed up by some 100 m strides totaling 5 miles. After this recovery week my legs are feeling really good. Hopefully that will result with n a fast 5 k tomorrow.
And I just realized I went over 2000 miles for the year today!
|
| Salomon Sense Pro Max Miles: 5.00 |
| |
| | Race: |
Lake Havasu High School Cross Country (3.1 Miles) 00:19:45, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 3.00 | 0.00 | 17.00 |
| Today was the annual Lake Havasu High School 5K Cross Country fund raiser. I’ve done this race most every year since they started doing it 6 years ago. It is run on a golf course and is not an easy 5k. There are a lot of ups and downs, turns, and the worst part is all the sandy areas you have to run through. I looked back at my times and I had never broken 20 minuets on this course.
After a couple mile warm up on the course, the race got underway right on time. As I looked down the line me there were a lot of runners I didn’t know. Dan was there and on a road 5k he can run right around 16 minutes, so I knew the best I could hope for was second. They shot off the gun and everyone took off. I counted 10 runners who got out ahead of me before it narrows tightly at the first turn. One was Dan and the others I didn’t know. They all looked young between 18-22. After the first turn there is a climb for a few hundred yards through some thick sand. I’ve learned to run that part easy because it can take a lot out of your legs. Then it moves onto grass for a while. At that point I started passing everyone. Within a half mile of the start I was in 3rd place. Dan was well ahead and runner 2 was already a good 100 yards ahead. I settled into a nice pace and just gradually worked with n closing the gap with 2. Ever so gradually it got closer and closer. A little short of 2 miles in I could tell he was starting to crack so I closed a little faster before a hill that was coming up and when we hit the hill I accelerated past him trying to look as strong and smooth as possible. I even in a nice controlled breath told him he was looking great as I went by. I wanted him to think I was feeling great and he didn’t have a chance to stay with me. To his credit he hung on about 20 yards back for a couple more minutes until he finally blew up. At this point Dan was too far ahead to see so all this had left to do was hang on to my pace and try to beat 20 minuets. I ran strong all the way through the finish and was delighted to finish in 19:45 and second place overall.
After cooling down and chatting a bit with some of the local runners I headed out for some more running to get in my long run for the week. I had some time to kill anyways before my son had his race. He is on the middle school cross country team. I was able to get in another 12 miles before his race for a total of 17 miles for the day. He ran hard and finished in the middle of the pack for his race. He always is very optimistic and happy with his races. I’m just glad he is out there enjoying running.
| |
| |
| | 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 |
| The recovery week last week was nice and finishing up it with a good 5K made it perfect. Now to do a couple really high mileage weeks before my 2 week taper for Javalina Jundred.
I ran easy on the trails this morning and then finished up with a few strides on the road for a total of 17 miles.
|
| Altra Superior Miles: 17.00 |
| |
| | 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 |
| 14 nice and easy on the trails on a nice cool morning.
|
| Salomon Wings Pro 2 Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| I did a nice easy 3 hour run finishing up with a series of 100 m strides.
Total 21 miles
It was a little warmer this morning. I guess that is good for preparation for my race as I will be racing through the heat of the day.
| |
| |
| | 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 |
| The long week continues.
16 more miles. I found a new trail which was really a fun trail to run. I found my legs getting stronger as I went.
Tomorrow I go uber long.
|
| Salomon Sense Pro Max Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 39.00 | 0.00 | 0.00 | 0.00 | 0.00 | 39.00 |
| I decided to get up early and do a 6 hour run before work this morning. I started running at exactly 3 am. I set me Strava and didn’t use a gps watch so I only new what time it was. I didn’t want to be watching the miles tick by on my Garmin. There was a full moon so I could see a long was even without my light. That was nice. Early in the run I had a few bad patches where I just didn’t feel very good, but I seemed to get through it. Four and a half hours in I swung by Blake’s house and he joined me for the last hour and a half. That really helped and looking back at the Strava splits I ran fast over that last hour and a half than the rest of the run. As a matter of fact, my last 3 miles were my fastest miles, all right at 8:30.
I finished right around 6 hours with a total of 39 miles in an average pace of 8:59. Now I gotta go to work. Tonight I’m taking the Boy Scouts camping. Maybe I’ll actually sleep well.
| |
| |
| | 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 didn’t get out to run until around 2 and the temps were in the mid 90’s, so I decided to do a nice easy 6 mile recovery run on the trails. My legs felt surprisingly good considering how far I ran yesterday.
After logging 113 miles this week, I am certainly looking forward to the day of rest tomorrow.
|
| Altra Lone Peaks Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I'm within 3 weeks of JJ, so I need to cut my miles back down normal distances. It was crazy windy this morning so felt almost cold. My legs felt really good today, nice and peppy. I ran the trails and finished with a series of strides, totalling 11 miles.
|
| Altra Lone Peaks Miles: 11.00 |
| |
| | 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 on the trials this morning.
|
| Salomon Wings Pro 2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| I did a nice easy longish run, the first half on the roads and the second half on the trails. Then I finished up with some strides.
Total run: 21 miles
|
| Salomon Sense Pro Max Miles: 21.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 on the trails. Started off a little sluggish but got better as I went on.
|
| Altra Lone Peaks Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 27.00 | 0.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| Today was my last long long-run before JJ. I did 27 miles nice and easy and picked up the pace as I went a long.
Averaged 8:40 per mile.
| |
| |
| | 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 took a vey long out of the way way as I ran to work this morning and then did some strides before heading in for a shower. On my way I stopped and picked up a breakfast burrito from a local taco shop to eat when I was done. It was yummy.
9 miles
Look at that. I’m at 2222.2 miles for the year. That’s either got to be really good luck or really bad. I’ll have to consult with Smooth on that and see what she says.
| |
| |
| | 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 |
| 12 Days till JJ
I did a nice easy trail run this morning with some strides at the end.
Total: 7 miles
Last week I cut about 20% mileage from the previous week. I'll cut about 30% more mileage this week from last week, so I should end the week around 60 miles. It feels good to be tapering.
|
| Salomon Wings Pro 2 Miles: 7.00 |
| |
| | 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 nice and easy on the trails. The weather is amazing right now in the morning. I am a little worried about how hot it will be in the afternoon during JJ though.
|
| Salomon Wings Pro 2 Miles: 6.00 |
| |
| | 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 miles this morning pushing the pace a bit. I started off the first 3 miles or so kind of slow but then ran the rest at a much faster clip. I did the last half on trails and was able to continue a fairly good pace even on the trails. 10 days till the big day, so that will be my last long run. I'll do one more medium long run on Friday at a slow pace all on the trails.
|
| Salomon Sense Pro Max Miles: 20.00 |
| |
| | 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 |
| Nice and slow and easy on the trials this morning, finishing up with some strides.
7 miles total
|
| Salomon Wings Pro 2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 nice and easy on the trails this morning with Blake. Today is his 40th birthday. Oh to be so young. Happy birthday Blake!
I used today as a dress rehersal and wore all the gear I'll be wearing on race day. From here on out it is just about keeping my legs sharp. Race day is approaching fast!
|
| Altra Lone Peaks Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I ran the trails pushing the pace a little harder than easy and then finished up with some strides for a total of 7 miles.
One week till show time! My legs are feeling healthy and strong.
|
| Salomon Wings Pro 2 Miles: 7.00 |
| |
| | 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 |
| It’s race week! Finally.
My legs felt lively this morning so I ran at a quick pace on the trails then finished with some strides for a total of 5 miles.
|
| Salomon Wings Pro 2 Miles: 5.00 |
| |
| | 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 |
| 4 nice and easy on the trails until the final mile when I threw I a handfull of strides.
|
| Altra Lone Peaks Miles: 4.00 |
| |
| | 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 |
| Same run as Monday, but kept it much slower on the trials. The strides at the end felt really good.
5 miles
|
| Salomon Wings Pro 2 Miles: 5.00 |
| |
| | 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 |
| Same run as Tuesday. 4 on the trails doing some strides on the last mile.
My legs felt really good this morning. I hope they feel like that on race day.
|
| Altra Lone Peaks Miles: 4.00 |
| |
| | 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 |
| 2 easy miles this morning just to keep up the routine. Then I had to go to my Kingman offhand work for a couple hours. Then a 3 1/2 hour drive to Phoenix. After I get my packet I can just relax. I hope I survive the heat tomorrow.
|
| Salomon Sense Pro Max Miles: 2.00 |
| |
| | Race: |
Javalina Jundred K (29 Miles) 05:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 29.00 | 0.00 | 0.00 | 0.00 | 0.00 | 29.00 |
| My Javalina Jundred DNF: The good, the bad and the ugly.
The Good:
I have been building milelage all year and I felt like my training was spot on for this race. I was healthy coming into it and didn't even have any niggles that we runners often get. I was able to get in some really long runs, that all went well and even practiced my race day nutrition and hydration on most all of my runs. My taper went well and I was confident, I was going to have a great race day. I even got a good nights rest the night before the race and then woke up feeling good. Blake went down to the race with me and helped me set up my spot that I could stop at and reload after each lap. It was about 60 degrees and the race started without incident. The trails were great, nice and runnable, and way easier than the trails I usually run on. I knew it was going to be hot, so I started putting ice in my cap and on my body from the first aid stations. I was cruising at a nice pace and sticking to my hydration and nutrition plan. The first lap is longer than the rest and near the end it started getting hot. I was still feeling great though, but I made the decision to slow down a bit to try and stay cool. I finished up the first lap a little faster than I had planned, but feeling good although hot. I hydrated and cooled off a little extra at the turn around aid station, then headed back out at a slower pace due to the heat.
The Bad:
I could tell the heat was starting to affect me pretty early on in the second lap, so I tried to drink a little extra and go slower. This is one thing I had not trained for. Although I live in the desert, I do almost all my running in the early morning. I figured by staying hydrated with the electrolyte drink I had practiced with, taking my S-Caps as planned, and keeping ice in my cap and down my shirt at all times I would be fine. I was wrong.
The Ugly:
At mile 28 I puked everything up that was in my stomach and felt a bit dizzy. I was 3 miles from the next aid staiton, so I figured I'd just walk into the next aid station and feel recovered by the time I got there. Unfortunately a mile latter I puked the little bit left in my stomach and was so dizzy I was going to fall down, so I had to sit down right then and there. I crawled over to a bush that gave me some shade and just sat there. As runners came by they would ask if I was OK. At first I said yes, thinking that if I sat there a while I'd start feeling better, then I realized after I puked again that I needed help, so I gave them my bib number and told them to tell the people at the next aid station. At this point, I couldn't even sit, so I just layed down. My runners stopped and offered help. One, Pat from Washington state, stopped and would'nt go on. I told him to continue on that I had sent for help, but he remained. There were 2 ladies who were safety patrol for the race that came by shortly and were of great assistance. Both of them and Pat stayed with me for at least half an hour until the medics came. The medics gave me an IV right there on the course. I was at that spot for over an hour until I felt good enough to walk out. It was about a 10 minute walk to there truck staight through the desert, not on trails. I was still throwing up about every 15 minutes, but I made it to the truck before losing it again. They drove me to the nearest aid staion where I was given a second IV before being transvered back to race head quarters. It head quarters I was given 2 more liters of IV before they let Blake take me back to our hotel. He was a trooper and really helped me a lot to get out of there. Unfortunately to puking continued about every 20 to 30 minutes until about 9 pm, so I had been throwining up for about 9 hours. I was miserable but very grateful to all who helped me out throughout the day.
What did I learn from this experience? I suck at running in the heat and never want to run another hot race in my life. Runners are amazing people who are so kind and helpful and willing to sacrifice even their own race to help another. As I layed in the med tent I heard countless strories of runners helping other runners.
Hopefully I can find some other race to put this high level of fitness I have built up to good use. I really feel like I am in the best shape I have been in since I set most of my PRs in 2010.
|
| Altra Lone Peaks Miles: 29.00 |
| |
| | 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 |
| 4 miles nice and slow on the trails, my body felt fine, but it may take a while to get my head right.
|
| Altra Superior Miles: 4.00 |
| |
| | 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 on the trails this morning. Nice easy enjoyable run. Hopefully I have my mojo back by Monday. It was better today than Wednesday though.
|
| Altra Lone Peaks Miles: 8.00 |
| |
| | 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 on trails.
|
| Salomon Wings Pro 2 Miles: 5.00 |
|
| | 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 |
| Ran the trails finishing up with some strides for a total of 9 miles.
The strides really felt good. I think I need to mix in some faster running this week.
|
| Salomon Sense Pro Max Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| I wanted to do some speed work to shake things up this morning, so I ran to the track and did 4x400m with 400m jog recovery (1:17 per 400) then ran home for a total of 6 miles. It was short, but the intensity felt good.
| |
| |
| | 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 on the trails on a nice cool mornig in the upper 50s. It was nice to get out there over 2 hours and feel strong the whole time.
|
| Altra Lone Peaks Miles: 15.00 |
| |
| | 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 |
| Just did some core work this morning. Felt good to sleep in a bit and rest my legs.
|
| | 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 fun miles on the trails with Blake this morning.
|
| Salomon Wings Pro 2 Miles: 6.00 |
| |
| | 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 on trails feeling sluggish trying to recover from a sleep deprived weekend.
|
| Altra Superior Miles: 6.00 |
| |
| | 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 |
| I did a short, quick run ending with some strides this morning for a total of 3 miles.
| |
|
| | 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. Just enough to wake up.
|
| Salomon Sense Pro Max Miles: 3.00 |
|
| | 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 |
| Same as Tuesday but faster.
| |
| |
| | 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 nice and easy.
| |
|
| | Race: |
Lake Havasu Turkey Trot (3.1 Miles) 00:18:22, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| 2017 Lake Havasu Turkey Trot
Today was the annual turkey trot in Lake Havasu City. All week long the weather has been beautiful, cool and no wind. This morning we woke up to cool and crazy windy. It's too bad becasue it probably kept a bunch of people home. Anyways, I showed up and got signed in and bib on, then headed out for a 2 mile warm up with some strides thrown in. Even though the numbers were fewer than normal, I noticed a handfull of faster runners that showed up this year. A few of them are from out of town, but come to this race often. Dan was there as usual. He always wins and today was no exception. One other runner (last name of Ryan) from out of town I knew I could not beat, so the goal was 3rd place but there were a few other runners there that have beaten me before.
The race started into the wind for the first third of a mile then turned with the wind at our backs until the end of the second mile. I started off in 4th place. Dan was way out ahead then Ryan, then a fast local kid who really took off after we made the turn to have the wind at our backs. I hit the first mile in 5:52 and felt really good. Third place was maybe 20 yards ahead of me and pulling away. Then he suddenly started coming back to me as did Ryan. I kept running what felt comfortable and passed third place dude without changing my pace a little more than half mile into the second mile. When I went by him I could tell he was done. I was now closing on Ryan which is crazy becasue he usually beats me by a good 2 minutes. Mile 2 clicked off in 5:51 and I was still feeling good. Then we turned straight back into the strong wind for the last 1.1 miles and it felt like hitting wall. I was still closing on Ryan though and this gave me hope. About a half mile into the third mile I was within about 10 yards of Ryan. He heard me back there though and kicked it up a notch. I was giving it everything I had but I just couldn't find another gear to speed up with him. He gradually pulled back away from me. I knew I was on pace to have a good time though and I kept pushing as hard as I could to the finish. There are a few little hills at the end and combined with that strong head wind, my legs were tying up. Mile 3 was 6:08. Then I just had that final uphill 0.1 miles to go and mercifully I crossed the finish line exhausted, but with a new PR of 18:22!!! It was a 1 second PR, but at the age of 46, I'll take it.
So I finished 3rd overall and 2nd in my AG and with a new PR. I guess, even though for the last 3 weeks I have been lazy with my running and terrible with my eating (I gained 5 lbs.), all that long running training for my 100K DNF paid off today.
| |
| |
| | 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 fun on the trails.
|
| Altra Lone Peaks Miles: 4.00 |
|
| | 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 |
| Im visiting my sister for thanksgiving in Utah. I from her house to the top of Mt. Baldy. It was only 4 miles but it was a 3600 foot climb so took 1 hour 26 minuets to get up. Then the run down was no picnic. My quads were jello by the time I got down.
Happy Thanksgiving everyone.
|
| Salomon Wings Pro 2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 2.00 | 0.00 | 2.00 |
| I turned in my Garmin during our turkey bowl football game. Ended up doing 2 miles of mostly sprints.
|
| | 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 on the trails above my sisters house.
|
| | 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 on another tough mountain trail run. This time only 2200 feet of climbing though.
|
| Salomon Wings Pro 2 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 on the trails in the dark. I did trip and go down once and scratched up my hand and leg a bit.
|
| Altra Superior Miles: 6.00 |
|
| | 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 |
| Same run as yesterday morning but without falling. Running in the dark will be my new normal for a few months I guess. Luckily I have an Ultraspire lumens 600 light belt that works pretty well even on the trails.
6 miles.
|
| Altra Lone Peaks Miles: 6.00 |
| |
| | 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 |
| This morning I didn't feel like running so I spent an hour doing some core work, light weights and some jump roping. It was nice doing something a little differnt, but still feeling like I got in some good exercise.
| |
| |
| | 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 miles at a quicker pace than usual on the trails. Felt good to let the legs run.
|
| Salomon Sense Pro Max Miles: 4.00 |
| |
| | 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 on the trails with Blake.
|
| Altra Lone Peaks Miles: 10.00 |
| |
| | 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 nice and slow.
I had a bit of a cold the last few days and it had been cold and windy so I just stayed in n bed the last few days, and it felt good.
| |
| |
| | 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 on the trails on a beautiful sunny calm and cool morning.
|
| Salomon Wings Pro 2 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 with Blake on the trails. We ran significantly faster than normal as I was working off some adrenaline from a work meeting I just had.
|
| Altra Lone Peaks Miles: 6.00 |
| |
| | 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 |
| 4 on the trails this morning.
Maybe this is the week I get back running consistently.
|
| Salomon Wings Pro 2 Miles: 4.00 |
| |
| | 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 on the trails on another beautiful morning.
|
| Salomon Wings Pro 2 Miles: 6.00 |
| |
| | 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 on the trails. It was cold.
|
| Altra Lone Peaks Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2226.95 | 55.00 | 135.00 | 83.35 | 0.00 | 2500.30 |
|
| Altra Superior Miles: 326.00 | Sketchers Sonic-orange Miles: 299.00 | Adidas Adios Boost Miles: 38.00 | Altra One Miles: 346.20 | Sketchers Sprint Miles: 257.00 | Salomon Sense Pro Max Miles: 318.00 | BareFoot Miles: 6.00 | Salomon Wings Pro 2 Miles: 252.00 | Kinavara 8 Miles: 294.00 | Altra Lone Peaks Miles: 134.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|