| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2501.10 | 0.00 | 3.00 | 3.10 | 0.00 | 2507.20 |
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| Salomon Wings Pro 2 Miles: 241.00 | Kinavara 8 Miles: 277.00 | Altra One Miles: 29.00 | Salomon Sense Pro Max Miles: 201.00 | Altra Lone Peaks Miles: 203.00 | Altra Superior Miles: 44.00 | Kinivara 8- Grey Miles: 466.00 | Kinivara 9 Miles: 428.00 | Nike Pegasus 35 Miles: 281.00 | Kinivara 9 Blue Miles: 54.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| After running my highest mileage year ever, I pretty much took December off. It was a nice break but it is time to get going again.
4 easy on the trails.
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| Salomon Wings Pro 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy in the dark.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy on the trails after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy after work. That’s all I had time for.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the trails.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the trails. I sure have a long ways to go to get back in the shape I was in early in November.
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| Salomon Sense Pro Max Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the roads in the dark with a light misting rain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| After raining all night the air was crisp and clean this morning. I took advantage of that doing an 8 mile run on the trails followed up by a few strides.
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| Altra Lone Peaks Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles after work, nice and quick.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 with Blake on a beautiful morning. Blake has decided to go back to school for a residency specializing in inplants so soon I won't have my running buddy anymore. :(
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I played some pick up soccer for about an hour and a half. I should have run my gps watch but I didn’t so I’m going to give myself 3 miles. It was probably more.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 on the road finishing up with strides.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 dark and early.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 on the trails
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| Altra Lone Peaks Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 with Blake
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| | Race: |
Hot Air Baloon 5k (3.1 Miles) 00:19:40, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| The Havasu Hot Air Balloon festival is this weekend. They decided to have a 5k run this morning as part of the festivities. During it all the balloons were supposed to take off. Unfortunately it was too windy for the balloons to fly. The race still went on. After running 2 miles to warm up we stood around for a few minutes and I never heard anyone say start but people started running so I did too. Dan took off fast like usual, then a guy around my age that looked like a good runner then one of the local high school cross country kids. We ran in that order for about the first 1 3/4 miles at which time the runner, the kid and myself were right by each other and Dan was far enough ahead we couldn’t see him. We went off road onto trails at that point as well. The high school cross country team trains on those trails all the time and the kid took off. I gradually pulled away from the runner but when we finally got back to the roads we only had about 1/3 of a mile to go and the kid was maybe 30 yards ahead of me. I picked it up and caught him right before the final turn at which point he went straight instead of turning and there wasn’t more than 30 yards to the finish. I must be getting soft because I let up so he could pull back ahead of me and finished just behind him. I didn’t want to beat him like that and I think it meant more to him. I therefore got third and the runner came in 10 to 15 seconds behind me. I forgot to stop my watch and it wasn’t a timed event. I think I finished around 19:40 though.
Later in the day I went and played soccer. My legs were a little tired and heavy. Near the end of the first half I strained my hammy and then got relegated to being goalie the rest of the game. I did run my watch though and ran a little over 2 miles before the injury. It’s mild so I’ll probably be back running by Monday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy. Hammy still tight
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy. Hammy improving but still a bit sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 on the trails. It was a beautiful morning. Hammy a bit sore near the end.
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| Salomon Wings Pro 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy then some core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 with Blake this morning. I'm taking the scouts camping tonight, so I probably won't get any running in tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy then core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Same as yesterday
6
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 pretty slow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy then core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 with Blake this morning. It’s always nice to just talk with him while we run. I’ll miss that when he moves.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles playing soccer.
I hurt myself again. This time my left quad.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy then core
I had to take it really easy this morning because I hurt myself playing soccer again. This time I have a left quad injury. Boy does it hurt.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy, quad still very sore
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 very easy miles. My quad was feeling a lot better today but still only about 75%
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 with Blake this morning. Quad started sore but loosened up and felt fine after a few miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the trails.
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| Salomon Sense Pro Max Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy then some core.
Chase, my oldest son, received his call to serve as a full-time missionary for the Church of Jesus Christ of Latter-day Saints this weekend. He will be serving in the Billings, Montana mission and starts on May 23. I've been waiting to see when he was going to leave on his mission before I picked a race to start focusing on. Now I can start looking for something fun to train for and hopefully get my motivation back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 on the trails
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| Altra Lone Peaks Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy then core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 with Blake on a windy morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy on the trails.
I was surprised to see I put in a 50 mile week. It didn’t feel that much.
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| Altra Lone Peaks Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Since it was a holiday for everyone in my family but me today, I decided to sleep in a bit then relax in the hot tub for a bit before work.
No running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy then core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| I had some extra time before work this morning so I did 16 on the trails. It's been a while since I've gone that far, especially on the trails which is much more challenging.
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| Altra Lone Peaks Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Early morning work meeting today so I only had time for about 15 minutes of core work. No running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 easy on the roads with Blake. Good conversation as always.
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| Altra Superior Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
I played soccer today and survived the whole time without injury. I ran a lot and was sucking wind a few times. No injuries but I sure am sore right now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still a bit sore from soccer on Saturday, so I sat in the hot tub for about 30 minutes then did some core work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy then some light core work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 nice and slow on the trails on a beautiful crisp morning the day after a nice rain storm.
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| Salomon Sense Pro Max Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hot tub then core work. I must be getting soft, but I really enjoyed that.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles solo since Blake is out of town.
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| Kinivara 8- Grey Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 playing soccer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles a little faster than easy then core work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy then core.
I have finally come up with a game plan. I registered for Revel Mt. Lemon Marathon in Tuscon, AZ on November 3. It's a ways out, but I'm going to make a serious effort to get back under 3 hours again. My plan is to spend March and April loosing weight. I'd like to get around 152. That is the weight I was when I ran my previous 2 sub 3s. Then I'm going to spend the summer building a large base mileage with mostly slow easy running. Then I will use September and October to work on building speed for the marathon. If I can stay healthy, I think I should be able to go sub 3 again, especially on this course which has a serious elevation drop and is pretty much guaranteed to be cold. Heck, it's almost cheating.
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| Kinivara 8- Grey Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy then core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hot tub then core. I’m really liking these hot tub days. I’m sure they will be key to my sub 3 goal. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Blake was sick so I was solo again. 14 miles... nothing noteworthy.
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| Kinivara 8- Grey Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the trails. Since I’m focusing on weight loss not performance right now, my energy level was noticeably lower than normal today.
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| Altra Lone Peaks Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| After the rain we got this weekend the trails were beautiful this morning. I often listen to podcasts as I run. I was listening to a Trail Runner Nation podcast from last Friday entitled "Running Never Felt so Good." It was all about proper running form. I highly recommend it. Since I am focussing on weight loss not perfomance during March and April, my running has just been something to maintain, but now I've decided to work on my running form also during March and April, so I again will have some focus to my running.
6 miles
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| Salomon Wings Pro 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy focusing on running tall.
Then core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Core only today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the trails.
Today’s form focus: ears over shoulders over hips over ankles... everything nice and straight.
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| Salomon Wings Pro 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 solo focusing on posture again. Ended up running about 30 seconds per mile faster than I have been on my long runs.
Then core.
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| Kinivara 8- Grey Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the trails with focus on lengthening the back of my neck.
Then core.
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| Altra Superior Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the trails. Focusing on keeping my pelvis level.
Then core.
I've been working on weight loss since the beginning of the month. I started at 170 lbs. I had been at that weight for a couple months. As of this morning I am down 10 lbs to 160...about 6 to 8 more lbs and I'll be at my ideal training/racing weight. I hope to be there by the end of April, but I know the last 6 to 8 lbs will be we far more difficult than the first 10 were.
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| Salomon Wings Pro 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 a little faster than easy on the trails focusing on keeping my pelvis level again.
Then core
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| Altra Lone Peaks Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the trails focusing on forward lean while keeping body straight from top to ankles.
Then core.
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| Salomon Sense Pro Max Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I was skiing up in Brianhead Thursday, Friday, and Saturday so it feels like a long time since I ran. The skiing was great though and quite a workout.
Today 6 on the trails followed by core. I'm still working on my posture while running. But think I'm ready to move on to working on my forward lean bent at the ankles but everything else lined up.
I gained a couple pounds with all the eating we did each night of the trip. It was fun to indulge though. Now to get back to eating healthy again.
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| Salomon Wings Pro 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the trails trying to lift my heal instead of pushing off with my toes..now that's weird.
Then core
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| Salomon Sense Pro Max Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 on the trails with the same focus as yesterday.
Then core
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| Altra Superior Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the trails focusing on keeping my legs behind me. That one is hard to explain, but it made sense when I read about it last night.
Then core.
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| Altra Lone Peaks Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 with Blake this morning. It was good to have him back. I was trying to focus on rotating my pelvis from the spine. It was weird. I’ll need to try that again when I’m by myself and can focus a little more.
Then core.
I hope everyone has above Easter weekend.
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| Kinivara 8- Grey Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the trails not getting out till about noon so it was warm out...my first warm weather run of the year.
Thanks to Tom K’s comment on my post yesterday I had a nice consolidation of everything I’ve been working on with my form lately in my mind. The pelvis rotation thing felt less weird today.
Tom, I’ve screen shot your comment so I can review it easily. Thanks.
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| Salomon Wings Pro 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the trails. I'm getting the pelvis rotation thing down. It is actually more of a swivel than a rotation. It is simply running with your abs not your legs. Remember when you were a kid and you were running at the local pool and the life gaurd blew their whistle and yelled stop running and you would go into this speed walk leaning forward and walking with your hips? Well it's running like that with your hips swivelling forward and back. To do it your core has to be activated so your pelvis is level and then your hips just swivel back and forth and you can feel it in your abs. Your legs are just along for the ride keeping you up so you don't hit the ground. Now I'm sure you're all even more confused.
Then core.
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| Altra Lone Peaks Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the trails followed by core.
I tried to maintiain all the form focuses I've added over the last month and I added a metronome to my running this morning set a 90 beats per minute. I tried to keep my cadence with my right foot landing on each beat for a total of 180 strides per minute. That is the first time I've ever run with a metronome. It was just a smidge faster cadence than I am used to, but it was cool how I could run the downhills fast at the same cadence as I ran the uphills slow.
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| Altra Lone Peaks Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on the trails with the metronome again, running at 180 spm.
Core work.
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| Salomon Wings Pro 2 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 on trails at 180 spm
core
|
| Salomon Sense Pro Max Miles: 6.00 |
| |
| | 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 with Blake. Getting warmer.
Core
| |
|
| | 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 climbing up and down Cupcake Mountain.
|
| 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 easy on the road, then core.
|
| 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 |
| Same as yesterday.
|
| Kinivara 8- Grey Miles: 6.00 |
|
| | 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 |
| 6 on the trails then core.
I then had a phone conference with my Kingman office.
Then I ran a little over 3 miles to work. My car is in the shop, so I'm going by foot.
|
| Altra One Miles: 3.00 | 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 trails then core
|
| Altra Lone Peaks 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 with Blake
Core
|
| Kinivara 8- Grey Miles: 12.00 |
|
| | 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
Core
|
| | 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 then core
|
| 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 as yesterday.
|
| Altra Lone Peaks 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 on the trails. It was beautiful this morning...54 degrees, sunny, and no wind. I ran down by the lake. I truly am blessed to get to be out there on the trails all by myself on a day like today.
Core
|
| Salomon Wings Pro 2 Miles: 12.00 |
| |
| | 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 |
| After spending 9 hours sitting in classes all day getting my CE done, I went to the fitness center here and got in 9 miles on the TM. Then I did some core work. They kicked me out at 8:00. I guess the Aria fitness center is the only thing that closes at 8:00 at night here in Vegas.
|
| Kinivara 8- Grey Miles: 9.00 |
|
| | 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 |
| 7 easy then core in the fitness center before starting another long days of sitting in class.
How do people who have to sit all day for their work survive? I’m so glad I usually am up and down and moving all day.
I got in 8 more after my day of classes. Felt good to stretch the legs out.
|
| Kinivara 8- Grey 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 |
| 6 then core.
One last day of CE. 9 hours of class per day. I feel like I’m on the last 5 miles of a marathon.
|
| Kinivara 8- Grey 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 on the trails then core.
It was nice to get back outside in nature.
|
| Altra Lone Peaks Miles: 8.00 |
|
| | 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 then core. Another beautiful morning but it is warming up.
|
| Salomon Wings Pro 2 Miles: 8.00 |
| |
| | 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.
Core
|
| Salomon Sense Pro Max 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 more on trails this morning.
Core
|
| Altra Superior Miles: 8.00 |
|
| | 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 miles at a quick but comfortable pace.
|
| Kinavara 8 Miles: 11.00 | Kinivara 8- Grey Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It’s been crazy around here since my last run which was last Friday. I guess this is a good week to take a recovery week since I still haven’t run and know that I won’t be able to run Saturday either.
I have finished the first phase of my sub 3 marathon plan though. I spent March and April focusing on weight loss and running form. Since I’m not getting any younger, I’ll be 47 this month, I decided there are only 2 ways to become more efficient...lose weight and improve running mechanics. I started at 170 lbs 2 months ago and have gotten down to 150 lbs. I used Chi Running as my guide to improve my form. I wasn’t way off from where Chi Running says I should be, but I have tweaked my form a bit and it is feeling more natural now.
Now to begin a phase 2...slowly increasing mileage. I plan to build a large mileage base through August, then I will spend September and October working on speed.
| |
| | 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 trails and core
|
| | 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 with Blake then core
|
| Kinivara 8- Grey 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 |
| 10 on trails than core.
|
| 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 miles on the TM at 7:30 pace. Felt really easy the whole time. HR maxed out at 144 at the end of the last mile. Then core.
| |
| |
| | 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 |
| My legs were a little tired this morning after my faster than usual 10 miler yesterday and then playing soccoer last night, so I just took it nice and easy on the trails this today. I did 10 miles and then some core.
Each morning as I awake I kneel in prayer and speak with my Heavenly Father and tell Him about my life and my upcomming day and my worries and concerns and thank Him for all He has blessed me with and usually ask to be protected throughout the day. My prayer was answered this morning in a very real way. I was out on the trails on my 7th of my 10 mile run just coasting along at a nice easy pace. I was on a little section of narrow single track trail that I often cover a few times per week for the last few years and I saw a mountain bike rider coming toward me. I thought to myself, that's weird, I don't think I've ever seen a biker or really anyone ever on this little section of trail before. As he approached I got off the trail for about 5 feet so he could pass and then got right back on. In the few seconds I was off the trail while we were passing each other, I heard him yell and I turned around and he was veering off the trail with his feet up. I stopped to look back and there was a rattle snake in a little divit right in the middle of the trail all coiled up but perfectlly camoflauged and very hard to see. In a 10 mile run, what are the odds that I go off the trail for 5 feet because a biker is coming in an area I've never seen a biker and it is those few feet where a rattle snake was coiled up ...and that darn snake never rattled, not even when we both went back and looked at it. It finally just slithered away. As I ran away I said a prayer right then and there thanking my Heavenly Father for His love and protection. I believe I was divinely protected this morning and I am greatly humbled to know that God knows me and loves me as he does everyone.
|
| 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 |
| After yesterday’s run I couldn’t bring myself to get back out on the desert trails so I kept to the roads...10 easy then core.
| |
|
| | 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 with Blake on a warm windy morning...then core.
|
| Kinivara 8- Grey 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 then core.
First 60 mile week of the year!
| |
| |
| | 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. Then core.
| |
| |
| | 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 at 7:30 pace with max HR of 137... then core.
|
| Kinivara 8- Grey Miles: 10.00 |
|
| | 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 miler, first 8 uphill last 5 steeper downhill...then core.
My upcoming marathon is downhill so I figure I better bee doing some downhill running about once a week.
|
| Kinivara 8- Grey Miles: 13.00 |
| |
| | 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 more then core.
| |
|
| | 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 with Blake this morning then core.
|
| Kinivara 8- Grey 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 then core.
| |
| |
| | 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 |
| Core
then work meeting
then 8 miles on TM at 7:30 pace between early morning meeting and seeing patients.
| |
|
| | 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 then core.
Tried out some new Kinivara 9s. They were a little lighter than the 8s and still had a nice toe box and good responsiveness to them.
| |
|
| | 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 then core.
| |
|
| | 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 then core.
That was a nice recovery week. Now I need to string together a few 60+ mile weeks in a row.
|
| Kinivara 8- Grey 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 with my brother in law. He wasn’t used to the heat making the last few miles tough for him.
Then core.
| |
|
| | 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 comfortably easy then core.
|
| Kinivara 8- Grey Miles: 10.00 |
|
| | 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 |
| When I got up at 5 it was already 83 degrees, first morning over 80 of the year. Summer is officially here.
13 miles climbing 1000 ft the first 8 miles then descending 1000 ft the last 5.
Then core.
| |
| |
| | 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 a little faster than I should be running an easy aerobic run.
Core.
| |
|
| | 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. Legs felt tired this morning.
Core
|
| Kinivara 8- Grey 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 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...legs felt much better after having a day off.
Core
| |
|
| | 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 then core.
|
| Kinivara 8- Grey Miles: 10.00 |
| |
| | 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 then some core.
| |
|
| | 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 then core.
|
| Kinivara 8- Grey 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 again, then core
|
| 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 |
| Today was one of those rare days that everything felt easy so I took advantage of that and did a few faster miles. After 3 easy I did 3 x 1 mile at 6:40 with 1 mile easy recovery then 3 easy cool down. Even at the end of the 3rd fastish mile my HR was only in the low 140s and it dropped quickly into the 120s as I slowed back down. Not sure why it was all so easy today but I’ll take it. Also did my core work.
|
| Kinivara 8- Grey 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 |
| Felt good again this morning but kept it all nice and easy for 10 miles, then core.
| |
|
| | 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 again then core. 85 degrees at 5:30 this morning.
|
| Salomon Sense Pro Max Miles: 10.00 |
|
| | 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 miles
First 7 nice and easy at 8:30 pace, then started a progrssion run for the last 7 finishing the last mile at 6:00 pace.
Core.
|
| Kinivara 8- Grey Miles: 14.00 |
| |
| | 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 to recover from yesterday’ longer, faster run.
Core
| |
| |
| | 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 |
| 10 this morning with Blake, 91 degrees. Blake has been doing all his running indoor on a TM and he was hurting out there with the heat this morning. We have done a lot of much farther runs together and I don’t recall him ever suffering so much. We took it really slow so he could make it.
Then 4 more this evening.
|
| Kinivara 8- Grey 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 |
| I didn't feel like dealing with the heat today so I did a TM run after doing my core work.
2 mile warm up
5 x 1 mile at 6:40 pace with half mile recovery
1 mile cool down
Total 10 miles
| |
| |
| | 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 |
| My family is gone for the week so I’m going to try and run doubles all week.
6 this morning then core.
6 more after work.
|
| Salomon Sense Pro Max Miles: 6.00 | Kinivara 8- Grey 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 |
| Same as yesterday.
6 with core in the morning
6 more after work
|
| Salomon Sense Pro Max Miles: 6.00 | Kinivara 9 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 |
| Same again.
6 then core this morning
6 more after work.
|
| Salomon Sense Pro Max Miles: 6.00 | Kinivara 8- Grey 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 |
| Again
6 in the morning with core
6 after work.
| |
| |
| | 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 |
| Mixed it up today
10 and core in morning
4 after work
|
| Salomon Sense Pro Max Miles: 4.00 | Kinivara 8- Grey 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 |
| After a high mileage week of lots of slow miles, I felt like letting my legs run today.
2 mile warm up
5 x 1 mile getting faster each mile (6:40, 6:35, 6:30, 6:25, 6:20) with 1/2 mile recovery.
1 mile cool down
Total 10 miles
| |
| |
| | 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’ll be at scout camp all week so won’t do my normal runs.
Had time to squeeze in 4 today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I was able to get away for a bit this morning while the boys were at merit badge classes.
8 easy 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 |
| I was able to squeeze in a 10 miler today. I’ve survived the first 3 days of scout camp.
|
| | 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 |
| Only time for 6 today.
|
| Salomon Wings Pro 2 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 |
| Only 4 today.
I’ve almost survived scout camp. We go home tonight!
|
| Salomon Wings Pro 2 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 |
| After a week of sleeping in a tent at 5500 feet in the mountains with the Boy Scouts and running less than normal, I was feeling antsy to get in a good run.
2 mile warm up
5x1 mile (6:40, 6:30, 6:20, 6:10, 6:00) with 1/2 mile recovery jog
1 mile cool down
Total 10 miles
| |
|
| | 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 |
| On Saturday I felt great coming down from elevation and did some fast mile repeats without even feeling tired. I was inside though. This morning I went out for a slow run thinking I would feel like I did Saturday, but I didn't account for the heat. It's amazing how one week of being in cool weather made me lose my heat adaptation. That was a tough run today.
11 miles, very slow.
|
| 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 |
| Got back inside for an easy 8. Not sure what my running plan for the 4th tomorrow is.
| |
| | 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 |
| I slept in until 7:00 and by then it was already about 100 degrees outside, so I relaxed around the house with the family for a while and watched the Nathan's Hot Dog eating contest while doing my core work. That is both fascinating and disgusting at the same time. How do those guys ingest that much food? Amazing!
After that I did a TM run nice and easy.
7 miles at 8:30, then 7 more at 7:30.
The rest of the day was spent swimming, eating, blowing up fire works, and watching fire works. It was a nice midweek holiday.
|
| Kinivara 8- Grey Miles: 14.00 |
| |
| | 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 easy and core.
|
| 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 easy and some core.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 more slow.
| |
| | 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 slow then core.
|
| Salomon Wings Pro 2 Miles: 11.00 |
|
| | 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 |
| Same as yesterday.
11 nice and easy then core.
|
| Kinivara 8- Grey Miles: 11.00 |
|
| | 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 again with more core.
| |
| |
| | 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’ve been gone on a family vacation the last 6 days. It was really fun but busy so I didn’t get in even 1 run. It’s weird how taking 6 days off makes me feel like I am completely out of shape.
Got back at it today with a slow 10 miles then some core.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 slow then core.
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| 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 |
| I was gone again the last few days. This time in San Diego. Now I’m home for a while so I can catch up on everyone’ Blogs. The last month my running has been sporadic at best with all the traveling I’ve done. Now to get serious and kick it in gear again.
10 this morning. There was a nasty 3 car accident that had the highway shut down this morning and diverted all the traffic on my normally quiet road through SARA Park so on the way back I just ran on the highway and had the whole road to myself.
Then core.
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| Kinivara 8- Grey Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 98 degrees this morning at 5:30. Hottest day of the year so far. It wasn't too bad until the sun came up over the mountain and started beating down on my after about mile 4.
10 miles nice and slow, then core.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I didn't get up until 6:30 this morning and it was already 100 degrees outside so I wimped out and did a 10 mile TM run nice and easy at 8:00 pace. Then core.
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| Salomon Sense Pro Max Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 100 degrees at 5:30 this moring! It's lame when it doesn't even get below triple digits overnight. Anyways, I took Martin's sugestion and ran 3 different loops all ending back at my house and jumped in the pool for a minute before heading back out. The water was bathtub warm, but being completely wet felt good as I headed back out each time.
10 miles, then core.
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| Kinivara 8- Grey 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 |
| 100 degrees again, 28% humidity
I used the same strategy as yesterday to get my 10 miles in, then core.
| |
| |
| | 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 miles with core afterwards. Then I spent the afternoon ripping tile floor out of my kitchen. My back is a bit sore from that.
I hope we have a bit cooler weather next week
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| Salomon Sense Pro Max Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Cooled down to 97 this morning at 5:30!
10 miles then core.
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| Kinivara 8- Grey 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 miles really slow. It was almost 50% humidity, which for us desret rats is crazy high. I had to stop at a gas station and buy a drink to refill my bottle. I never have to do that.
Then core.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| I wanted to run a bit farther and faster this morning but with the heat conditions I had to move it inside to the TM.
14 miles at 8:00 pace then core.
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| Salomon Sense Pro Max Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Just when I thought it couldn't get any nastier outside, it did. I debated running inside on the TM but decided it would be good for my legs to go slow anyways after yesterdays run, so I slogged out 10 miles really slow with lots of fluids and I still was wiped out by the end.
Still did my core work though.
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| Kinivara 8- Grey Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I was feeling worn down this morning, so I only did 6.
Then core.
TGIF
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| I was feeling much stronger today so I did 14, but on the TM.
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| Salomon Sense Pro Max Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ahh, the dry air! It is so nice! It was 92 degrees this morning but the humidity was down to 15% and it felt so great on my morning run.
10 miles then core.
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| Kinivara 8- Grey Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| The one day of nicer weather was nice, but back to being hotter and more humid today. Once again I had to stop and buy more drink 7 miles into my run or I wasn't going to make it home.
10 miles then core.
| |
| |
| | 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 |
| It was too nasty for a long run outside this morning so I did a 20 miler on the TM. That was my first 20 or longer run since I almost killed myself at Havalina last October. My longest run since then was 16 back in February. For me that is a crazy long time without doing at least 20.
Then did my core work.
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| Salomon Sense Pro Max 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 recovery miles nice and easy then core.
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| Kinivara 8- Grey Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| It was nasty outside again but that was good because it forced me to run slow, which was what I needed.
14 then core.
| |
| |
| | 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. No time for core today.
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| Salomon Wings Pro 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 pretty slow then core
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| Kinivara 8- Grey Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 slow then core
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| | 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 |
| TM 21 miles, lots of sweat. Then core.
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| Salomon Wings Pro 2 Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at a recovery effort.
Core
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| Kinivara 8- Grey Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles then core.
I was surprised at how good my legs felt today.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I had planned on finishing this long week with 11 miles today to end the week at 80 miles, but a friend invited my son and I out on the lake, so I spent the day doing water sports and I don’t regret one bit of it. I wake surfed for my first time. That is way cool! I’d like to do more of that.
Unscheduled rest day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy on another terribly hot morning.
Then core.
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| Nike Pegasus 35 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 at recovery effort then core.
I'm doing a recovery week with week and then next week I'm starting marathon specific training.
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| Kinivara 8- Grey Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy miles then core.
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| Nike Pegasus 35 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery miles then core.
| |
| |
| | 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 spent a few hours last night jack hammering out floors in my house. That must have taken a lot out of me becuase I felt horrible on my run this morning, so I only did 8 miles.
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| Nike Pegasus 35 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 that felt much easier then yesterday.
For the last 4 months I’ve been building my cardio with a lot of long slow running. Today was my last day of that phase! Now to phase 3...marathon specific training. That will begin Monday. It will consist of 1 tempo day, 1 long day, 1 speed day, and 3 recovery days each week.
10 weeks till race day!
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| Nike Pegasus 35 Miles: 10.00 |
| |
| | 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 |
| Today is Day 1 of phase 3 of my marathon plan! Now I get to see if the last 6 months has prepared my body to withstand the rigors of marathon specific training. I finally get to do some fast running again also. I’m excited for that
Mondays will mostly be tempo days. My marathon will be a downhill marathon so I started today with a downhill tempo run. I ran up the hill comfortably for 5.5 miles then turned around and ran 5 miles down at 6:24 average then did 0.5 mile cool down. It was about a 1000 ft climb then descent.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour recovery then core.
I am placing an emphasis on recovery this time around. I really hope it keeps me injury free.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long slow run: 20 miles AP 8:40
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| Nike Pegasus 35 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 |
| 1 hour recovery then core work.
| |
| | 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 |
| 2 mile warm up
8 x 800 in 3:00 with 3:00 1/4 mile recovery jog
2 mile cool down
Total 10 miles
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| Kinivara 8- Grey 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 |
| 1 hour recovery then core.
1 week down, 9 to go. Went better than I expected.
| |
| | 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 |
| 2 mile warm up
6 mile progression run- 1st mile at 7:10 pace then cut 10 seconds each mile. The last mile was 6:20.
2 mile cool down
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| Nike Pegasus 35 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 |
| 1 hour recovery then core
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 mile long run with miles 6-10 down hill at mp and miles 16-17 flat at mp.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour recovery then core.
|
| | 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 |
| 2 mile warm up
6 x 1200 m in 4:30 with 400 m recovery in 3:00
2 mile cool down
Total 10 miles
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| Kinivara 8- Grey 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 |
| 1 hour recovery then core.
2 weeks down, 8 to go.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 2 mile warm up
3 miles at 6:20 pace
1 mile recovery 10 minutes
3 miles at 6:20 pace
1 mile recovery 12 minutes
1 mile at 6:20 pace
2 mile cool down
Total 13 miles
The plan was to do 3 x 3 miles at 6:20 pace but on the last set I was done aftert 1 mile. Maybe next time I do this workout, I'll be able to finish it.
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| Nike Pegasus 35 Miles: 13.00 |
| |
| | 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 |
| 1 hour recovery then core
|
| | 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 long, slow miles on tired legs, AP 9:14
It was still hot. I jumped in my pool at the end to cool off. Even though I drank 80oz of fluid on the run, I still lost 8 lbs on 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 |
| 1 hour recovery then core
My legs were tired but not sore today so I did my recovery even easier than I usually do.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 mile warm up
5 x 1 mile in 6:00 with 1/4 mile 3:45 walk recovery.
2 mile cool down
Total 10 miles
My legs felt really good today. I definitely could have done a 6th at that pace but decided to play it smart and stop after 5. I don’t want to peak too early.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour recovery then core.
3 weeks down, 7 to go!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 2 mile warm up
6 miles at 6:32 pace
1 mile recovery 12:00
3 miles at 6:32 pace
1 mile cool down
Total 13
I was planning on running 9 straight but I was laboring on the 6 th mile so I took the recovery mile and then finished.
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| Kinivara 8- Grey Miles: 13.00 |
| |
| | 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 |
| 1 hour recovery then core
| |
| | 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 |
| 13 tough miles mostly climbing but at easy effort
6 miles downhill at mp
1 mile back up hill really slow.
Total 20 miles on another hot day in Havasu. The pool felt great when I finished. I lost 8 lbs. I know it's going to cool down soon. I'm ready for it.
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| Nike Pegasus 35 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 |
| 1 hour recovery then core.
|
| | 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 |
| 2 mile warm up
6 x 1 mile in 6:00 with 1/4 mile 3:45 walk recovery
1.5 mile cool down
Total 11 miles
I felt like I got stronger and stronger with each mile repeat.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour recovery then core.
4 weeks down, 6 to go.
|
| | 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 |
| 2 mile warm up then I started a progression run with the first mile at 7:10 pace and increased 10 seconds per mile for 6 miles with the 6th at 6:20. Then I took a recovery mile, and then did 2 more miles at 6:20 then 6:10. Finally, I finished up with 2 cool down miles.
Total 13 miles
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| Nike Pegasus 35 Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery then core
|
| | 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.
Usually Wednesday would be a long day, but since I'm planning on running a 5K this Saturday I decided to shorten it up today.
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| Kinivara 8- Grey Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery then core.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour recovery
| |
| | 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 |
| I showed up at the High school 5k fund raiser race this morning and started my warm up. My right calf felt really tight after 1 mile so I stopped, walked over to registration, donated my $25, headed home, and took my wife and boys out on the lake for a day of kneeboarding, wakeboarding, and relaxing on the lake. It was a great day. Hopefully Monday morning my calf will feel better.
| |
| |
| | 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 easy today. Calf didn't feel too bad, but I don't think I would want to go fast on it yet. I think I will take this week and log as many slow miles as my calf will allow. Hopefully it will be back and feeling 100% by next week and then I can finish my last 4 weeks of my marathon plan.
| |
| |
| | 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 kept it nice and easy for 6 miles today and my calf felt fine. I'm going to try and do a long run tommorow nice and easy but I'll be paying close attention and at the smallest sign of an issue I will abort the run.
| |
| |
| | 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 nice and easy right at 3 hours. Calf felt fine.
|
| Nike Pegasus 35 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 slow miles, even slower than yesterday. Calf still feeling good.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour recovery
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I’m traveling to Panama City Beach, Fl. Today so no time to run. I had planned on making this upcoming week in Florida my recovery week but since I had an injury forced recovery week this last week, I’ll try and get in a decent training week this week as long as it doesn’t interfere with family time.
I believe my calf is 100% though. That makes me happy.
| |
| | 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 Front Beach Rd. Looks like we are going to be forced to evacuate tomorrow with Hurricane Michael bearing down on us. That will add a little adventure to this vacation.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| There was a mandatory evacuation by 6:00 am today so we were up early and are now in Orange Beach, Alabama. It’s still cloudy and windy and the ocean is churning, but we are outside the danger zone.
It doesn’t look like I’ll get a run in 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 miles on the TM in the fitness center overlooking the beach while watching the storm move in. It was crazy how nasty the waves got, and now that it is past, it’s nice and calm.
| |
|
| | 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 mile easy run on the beach. It is amazing how beautiful it was today after the last two days of stormy weather.
| |
| |
| | 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
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today we travel home so no running. We ended up spending the majority of our trip in Alabama. The beach here is just a beautiful as Florida. We had to change our flight home out of Pensacola since the Panama City airport is messed up from the hurricane. Considering everything that happened it was still a pretty good vacation.
| |
| | 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 |
| Boy did the weather change here while I was gone last week. It was only 57 degrees and really windy this morning. I actually wore long sleeves for my run. After climbing nice and easy about 1000 feet over 5 1/2 miles I turned around and ran back down at 6:35 pace for 5 miles and then did about a mile cool down. It felt good to run fast for the first time since I injured my calf about 2 1/2 weeks ago.
|
| Kinivara 9 Blue 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 |
| 1 hour recovery.
| |
| | 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, uneventful.
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| Nike Pegasus 35 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 recovery miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 3 hours at an easy effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at a comfortable pace then core
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| Nike Pegasus 35 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour recovery then core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I like to do a mp run 10 days before marathons. After a 1 mile warm up, I did 8 miles at my original goal mp, then 1 mile cool down. Well, I found out that although my calf is now healthy, so I should be able to finish the marathon, the last few weeks of nursing my injury has caused me to lose my speed. It looks like I will have to change my goal mp from 6:50, which I ran today, to 7:10 if I want to have a good race. Now to get serious about the taper.
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| Kinivara 9 Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour recovery then core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 40 minutes recovery then core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles this morning. The first 6 really easy then the last 4 downhill at mp which felt really comfortable which Is a bit of a confidence builder.
7 days till race day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles starting off nice and slow, then in the second mile I did 2 1-minuete mp strides but was otherwise slow, then did the 3rd mile downhill at mp, and finished up the last mile nice and easy. After the run I did a mini core session and rolled my legs. I
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| Nike Pegasus 35 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1 mile nice and slow then alternating 1 minute at mp and 2 minutes slow for the next 3 miles for at total of 4 miles. I followed that up with some light core work, stretching, and rolling my legs.
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| Nike Pegasus 35 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Same as Monday.
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| Nike Pegasus 35 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 1 mile slow then 1/2 mile at mp and another 1/2 easy for a total of 2 miles followed by very light core work and rolling my legs.
When I signed up for this race I was excited that it all was going to be downhill. Well now I get the real scoope in an email from the race. Here is there description of the first 4 miles:
"Starting at almost 7900 feet evelvation, the first 3 miles of the course are challenging. From the very start, the first half-mile of the race gains about 100 feet elevation, which is nearly identical to the famous Heartbreak Hill in The Boston Marathon. Mile 2 loses roughly 250 feet of elevation and can be extremely fast, with an overall downhill grade of -4.7%. Mile 3 and 4 are where you can expct to slow down the most. Mile 3 gains over 290 feet of elevation, and that is at altitude of roughly 8000 feet. Breathing will be difficult, and the climbing will be tough. Mile 4 offers a little less of a challange, but it still has about 150 feet of gain."
I'll have to admit. Those first 4 miles have me a bit intimedated especially since I live and train at 500 feet evelvation. I figure I'll probably lose about 5 minutes off my goal pace in those first 4 miles. That's a lot of time to make up over the next 22 miles, but they really are downhill so who knows. I just plan on running by how I feel and not try to hit specific splits. Hopefully I will be able to run a smart race and finish strong.
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| Kinivara 9 Blue Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This is the most bizarre thing. I slept in this morning, didn’t run, drove to Tucson, got my race packet, went to my hotel and felt great. Then when we went to dinner my left calf, which is not the one I recently injured completely knotted up and won’t loosen back up. I tried gentle stretching, massage, and I brought my stick so I tried that also. I sure hope it loosens up while I sleep or I won’t be running the marathon tomorrow.
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| | Race: |
Mt. Lemon Marathon (26.2 Miles) 03:09:15, Place overall: 33, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
| Mt. Lemon Marathon
It was a tough lead up to the race having nursed an injured right calf from about 5 weeks out. I was able to semi train the last five weeks with a lot of supplemental elliptical work and about 10 days out it finally felt 100% so I was at least feeling healthy, although a little undertrained heading to Tucson on Friday. My son, Chase went with me. We showed up around 3:00 at the race expo and did that stuff and then checked into our hotel and sat around for a couple hours watching football. Then we headed out to dinner when I noticed my left calf, not the one that had been injured, hurt when I walked. By the time we got to dinner, I could hardly walk on it. There was a knott in the upper medial muscle that was so tender it really hurt to touch it. After dinner we went back to the hotel and I tried everything to loosen it up and nothing worked, so I went to bed. It kept me up durring the night, as every time my other leg touched it the pain woke me up. When I got up in the morning it still hurt to walk so I went outside and tested it out running and hopping and surprisingly enough, it didn't hurt to run or hop on it, only to touch it or walk, so I decided to give it a go. I was very nervous that I was not going to be able to finish the race though.
They bussed us up to the starting line in nice busses, good thing because it was over an hour on the bus. When we got up there I was surprised to see there was a lodge up there that they allowed us to wait in. That was nice. Some of the busses were late getting up to the start so they delayed the race about 15 minutes, but let us hang out inside until right before the race. It was cold up there, just above freezing.
Not being sure about my calf I decided to just run the race by feel and everynow and then it would remind me to slow down a bit. Luckly the first 4 miles are the toughest, especially at 8000 feet so I had some time to warm up my calf and just ran what felt comfortable. Here are my splits, remember I ran the whole thing by feel so my splits are all over the place.
1- 8:14 startig with a steep climb
2- 6:32
3- 8:50 almost 300 foot climb
4- 8:35 150 foot climb up to 8200 feet
5- 6:37
6- 6:26
7- 6:13 my fastest mile, must have been really steep downhill
8- 6:31
9- 6:26
10- 6:29
11- 6:46 there was a nice little climb at the beginning of this mile
12- 6:30
13- 6:17, my quads were screaming at my by the half
14- 6:37
15- 6:22
16- 6:57 anthor small climb
17- 6:57
18- 7:04 lack of traing catching up with me
19- 6:48
20- 7:01 starting the mental games
21- 6:52
22- 6:43
23- 6:41not sure how I'm still running fast
24- 7:13
25- 7:10 wheels are coming off
26- 9:28 hit the wall hard, walked for the first 2 minutes of the mile
26.2- finished last .2 running well.
Avg pace miles 1-4: 8:03
Avg pace miles 5-25: 6:42
Avg pace entire race: 7:13
Total time 3:09:15 for what I thought was a 15+ minute BQ, but did anyone else notice that on the Boston web page, starting in 2020 all times are 5 minutes faster so now I need 3:20 for my age.
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| Kinivara 9 Blue Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| After taking a week off with no running or any real exercise, I was excited to get back out running this morning. I hit the trails for the first time since the snake incident about 6 months ago and just took it easy for 7 miles. My right hammy was still a bit tight from my marathon 8 days ago but otherwise my legs felt fine. I plan on rebuilding my cardio base with a lot of slow miles and a lot of that on trails for the next few months.
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| Salomon Wings Pro 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I got back out on the trails again this morning. My hammy had loosened up but the tightness moved to my knee. By the end of the run it was improved.
6 fun easy miles.
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| Altra Lone Peaks Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 more miles on the trails. My legs felt like they had a little spring back in them today. The little post marathon aches and pains seem to be mostly gone. Hopefully that means I'll be able to run a decent 5k this Saturday.
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| Altra Lone Peaks Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Trail run followed up by some strides, totalling 5 miles. It felt good getting my legs turning over quickly with strides.
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| Salomon Wings Pro 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I kept it short with a few strides at the end so I will hopefully have some juice in my legs for tomorrow's 5K.
3 miles.
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| Nike Pegasus 35 Miles: 3.00 |
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| | Race: |
Havasu Turkey Trot (3.1 Miles) 00:18:59, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.90 | 0.00 | 0.00 | 3.10 | 0.00 | 5.00 |
| Today was the annual 5k Turkey Trot here I Lake Havasu City. Our high school cross country runners showed up this year to give us a faster field than usual. Dan of course led the race from the start and ended up finishing around 16:30. He’s only 3 years younger than me and is still blazing fast. One of the cross country kids did his best to hang with him and finished about a minute behind him. Then there was the next group which I was in. I managed to pass them all but one who I was trying to kick and catch at the end but just didn’t have it today. It was nice being able to run with other runners that pushed me.
I ended up finishing in 18:59 which I was both happy about and a bit disappointed in. I was happy to be under 19 but was hoping to challenge my PR of 18:22 which I set last year in this race. I’m guess with only two weeks since running a hard marathon, I didn’t fully have my legs back yet. All I n all it was a fun morning. BTW, the weather was amazing! 50 degrees, sunny, and no wind.
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| Kinivara 9 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I’m up in Utah for Thanksgiving so I got out and ran the mountain trails this morning.
9 miles with 2000 feet of elevation gain.
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| Salomon Wings Pro 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I survived the annual family thanksgiving day turkey bowl without pulling a hammy this year so I’ll count that as a victory and 3 miles running. I hope everyone enjoyed a wonderful day with their loved ones.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Cold, breezy, and snow flurries all day so I did a TM run.
5 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile trail run. This was actually yesterday’s run and the one I posted on yesterday was today’s.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| It's time to get serious about logging miles.
10 nice and easy then core
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| Nike Pegasus 35 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy then core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| I had a couple hours to run this morning so o went out and enjoyed the trails.
13 miles then core.
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| Altra Lone Peaks Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 more at a nice slow pace then core.
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| Nike Pegasus 35 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on the trails then core.
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| Salomon Wings Pro 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I finally found time to run around 6 pm so I did it on the TM while watching football.
10 miles at a comfortable pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles... 6 up then 6 down with 1093 feet elevation gain.
Then core.
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| Nike Pegasus 35 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles at a very comfortable pace then core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles out on the trails as the sun came up. Then core.
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| Altra Lone Peaks Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles on a beautiful morning. Then core.
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| Nike Pegasus 35 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Another 13 then core. Not sure when I’ll find time to run tomorrow but I’ll do my best.
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| Kinivara 8- Grey Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| My wife and I spent last night in Vegas celebrating our 25th anniversary and didn’t get back till about 4 this afternoon. We had a Christmas party to be at at 6:00 so I squeezed in a run in between. I was hoping to get in 13 miles today but only had time for 10.
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| Kinivara 8- Grey Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles at an easy pace with 1223 ft elevation gain. Then core.
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| Nike Pegasus 35 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 more with about 4 of that on trails. Then core.
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| Salomon Wings Pro 2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 on the trails nice and easy, then core.
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| Altra Lone Peaks Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 slow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy then core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Blake was in town so we did a long run together this morning totaling 19 miles. It was great having my running buddy back even if it was only for a day. We had so much to catch up on the run just flew by.
I did 94 miles this week, by far my highest mileage week of the year. The goal of 2500 for the year is in sight but I need 2 more solid weeks to make it.
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| Nike Pegasus 35 Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 more miles with over 1200 ft climbing. Considering I did 94 miles last week I felt pretty fresh and strong this morning. I guess the rest day yesterday paid off.
Then core.
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| Nike Pegasus 35 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 on the trails at an even slower pace than normal, not on purpose, so I didn't have time for core work.
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| Salomon Wings Pro 2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| I didn't want to get out of bed this morning. I think this high milelage month is starting to catch up with me. I'm so close to the 2500 goal though that I can't quit now.
I still mananged to get in 16 on the trails this morning even though the plan was 20.
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| Altra Lone Peaks Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 at a very easy effort.
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| Kinivara 8- Grey Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 on the roads. Legs felt more energetic today.
I'm down to double digits on my goal!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| I went out exploring on the trails this morning and ran some trails I hadn’t run before totaling 18 miles.
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| Salomon Wings Pro 2 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Since I probably won’t run tomorrow on Christmas, I pushed the pace a bit on my 20 miler with almost 2000 ft elevation gain averaging 8:15 per mile.
Merry Christmas to everyone. I hope you have a wonderful day with your loved ones.
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| Nike Pegasus 35 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles out on the trails this morning with the sun coming up. The lake and the desert was beautiful today.
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| Altra Lone Peaks Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery miles
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| Kinivara 8- Grey Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Blake was in town this morning so we did a 10 miler together. It was cold...for here.
I'm moving in on the 2500 goal. Who knows? I may hit it tomorrow. Blake and I are planning on doing a long run together tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles with Blake this morning. We did the first half on the roads and the second half on the trails. We had planned on doing a bit more but ran out of time so now I am 0.8 miles from my annual goal. I think I’ll probably be able to finish the goal off Monday morning.
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| Salomon Wings Pro 2 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I got out on the trails this morning then finished up the year with a few strides totaling 8 miles for the day, 348 miles for the month, and 2507.2 miles for the year.
When I started December and saw that I was going to need to average pretty much a half marathon per day I wasn’t sure if I would hit my annual goal of 2500 miles, but I did my highest mileage month ever and made it!
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| Altra Lone Peaks Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2501.10 | 0.00 | 3.00 | 3.10 | 0.00 | 2507.20 |
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| Salomon Wings Pro 2 Miles: 241.00 | Kinavara 8 Miles: 277.00 | Altra One Miles: 29.00 | Salomon Sense Pro Max Miles: 201.00 | Altra Lone Peaks Miles: 203.00 | Altra Superior Miles: 44.00 | Kinivara 8- Grey Miles: 466.00 | Kinivara 9 Miles: 428.00 | Nike Pegasus 35 Miles: 281.00 | Kinivara 9 Blue Miles: 54.20 |
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