| 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 | | 1572.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1572.00 |
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| Kinivara 9 Blue Miles: 250.00 | NB 1400v6 Miles: 82.00 | Hoka Torrent Miles: 159.00 | Nike Pegasus 35 Miles: 86.00 | Altra Lone Peaks Miles: 53.00 | NB 1400v6 #2 Miles: 200.00 | Pegasus 35 Miles: 270.00 | Pegasus 36 Miles: 137.00 | Salomon Wings Pro 2 Miles: 55.00 | Salomon Sense Pro 4 Miles: 114.00 | Salomon Ultra Pro Miles: 34.00 | NB 1500 V6 Miles: 10.00 | Adizero Pro Miles: 40.00 |
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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
First run of 2020!!!!
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2
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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
Legs felt quick this morning. Probably because I was wearing racing flats. From a young child I always knew the shoes made me faster. :)
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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 trails
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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
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| Nike Pegasus 35 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles with some 2 minute fast running thrown in 6 times.
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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
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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
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| Nike Pegasus 35 Miles: 5.00 |
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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 |
| Today was 3 1/2 hour adventure run/hike on the trails not moving very fast.
18 miles
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| Hoka Torrent Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 nice and easy to loosen up the legs.
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| Kinivara 9 Blue 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 miles with 5 x 3 minutes fast mixed in.
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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 total miles with 5 hill sprints.
It has been a long time since I've done hill sprints. They hurt.
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| Kinivara 9 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5
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| Nike Pegasus 35 Miles: 5.00 |
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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. I was planning on more but I just wasn't feeling it today so I cut it short.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2
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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 miles with 5 x 4 minutes fast. Ouch!
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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 a mile warm up I did some hill sprints for a mile and then was hoping to finish with 4 more miles but the hill sprints kicked my butt so I only did 2 more really slow for a total of 4 miles.
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| Kinivara 9 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 nice and easy
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| Nike Pegasus 35 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| oops. I didn't run Tuesday so Tuesday's post is acutaly wednesday and wednesday's today.
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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 felt a little better than my 12 last week, but still a long ways to go to get where I want to be.
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| Kinivara 9 Blue Miles: 14.00 |
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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 miles. Felt really good this morning.
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| Nike Pegasus 35 Miles: 5.00 |
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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 miles with 5 x 4 minutes fast.
Same run as last Monday but felt much better.
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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 mile warm up, 1 mile hill sprints, 4 miles recovery.
Still hurts but getting a tiny bit easier.
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| Kinivara 9 Blue 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 |
| 5 nice and comfortable
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| Nike Pegasus 35 Miles: 5.00 |
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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 |
| 16 miles. I'm feeling like a runner again!
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| Kinivara 9 Blue 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 |
| Ski day. Had a blast wtih Cade. Legs were jello by the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I skied hard with Cade all day Saturday so I wasn't sure how my legs would feel this morning. I had a few little tight muscles but overall felt good.
7 miles with 5 x 5 minutes fast. On the last one I bailed after 4 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 mile warm up. 1 mile hill sprints. 4 miles cool down.
By the last hill sprint I'm still ready to collapse, but I seem to be recovering quicker as I do these more.
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| Kinivara 9 Blue 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 |
| 5 miles recovery.
So I was wearing my Nike Pegasus shoes this morning which have over 650 miles on them. I was inspecting the soles of them looking for wear patterns and the sole and it is like they are new. I don't know what Nike used on these soles. I've never put this many miles on a pair of shoes before but it is like they are indestructable.
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| Nike Pegasus 35 Miles: 5.00 |
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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 |
| 18 miles. Felt pretty good.
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| Kinivara 9 Blue Miles: 18.00 |
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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. It was fun to get out on the trails
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with 5 x 5 minutes fast.
Same workout as last Monday but this time I finished all 5 fast segments without much problem.
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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 mile warm up. 1 mile hill sprints. 4 miles recovery.
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| Kinivara 9 Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles
not one of my better runs. I ran out of gas and everything started aching, even my shoulders about 13 miles in so I cut a few miles off the planned run and ended at 17.
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| Kinivara 9 Blue Miles: 17.00 |
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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 miles with 3 x 1 mile at 6:00 then 2 x 1/2 mile at same pace.
I've been working up to doing 5 x 1 mile at 6:00 pace. I'm getting close. If I can do it I will pronounce myself back and ready to run the Havasu Half on April 4th.
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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 Wednesday workout that I've been doing the last couple months, but I'm getting much stronger at it.
1 mile warm up, 1 mile hill sprints, 4 mile recovery
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| Kinivara 9 Blue 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 miles. Felt much better than last weeks long run although something felt off in my left leg during the 14th mile so I walked for about half mile and then ran the 15th mile feeling fine. I'm not sure what it was, but as I become an older and wiser runner I'm more cautious with things that don't feel quite right.
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| Nike Pegasus 35 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 miles with hill sprints
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| Kinivara 9 Blue 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 |
| 5 miles easy
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| Nike Pegasus 35 Miles: 5.00 |
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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 |
| 16 miles
The best long run I've had in a few weeks.
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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 nice and quick before heading to LA for a Galaxy soccer match.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with 5 x 1 mile at 6:00 pace. I've been working up to that for a couple months. I did cheat and take an extra minute recovery between each repeat today, but I still did it!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles
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| Nike Pegasus 35 Miles: 5.00 |
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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 |
| 16 miles
I people shed the pace early in this run to test my fitness level. I did not make it long before I started to fade then by mile 14 my pace was really dropping off so I stopped my watch and went really slow on the last 2 miles
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| Kinivara 9 Blue Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I was feeling a bit beat up after yesterday's run this morning so I started out very slow. As I got going, I started feeling better and better. Right before I started my 7th and last mile I realized I had been getting faster and faster and stilll OM felt really good so I ran the last mile hard and logged a 5:59. That felt good to see that I can still pick up the pace when I'm feeling good.
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| Nike Pegasus 35 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 |
| Thinking that we were going to go on a spring break trip starting tomorrow, I mixed it up and did my hill sprints that I usually do Wednesday, today. Total 6 miles. It's looking more and more like we will stay home though amid all the corona virus stuff. I am already booked out so I guess I'll just hang out with the family at home and maybe get in a few long runs.
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| Kinivara 9 Blue 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 |
| 5 easy. It was nice to get outside and feel the warm sun on my skin.
I hope everyone is staying healthy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles pushing the pace.
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| Nike Pegasus 35 Miles: 5.00 |
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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 miles at 7:15 pace on a nice cool afternoon
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| Kinivara 9 Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3 hours kayaking
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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 |
| I headed out for a long slow run. Well I nailed the slow part. Not so much the long part. My faster runs earlier in the week caught up to me today so I cut my run short and did more of a medium slow run.
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| NB 1400v6 #2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles total with 1 mile of hill sprints.
Legs felt much better this morning than they did Saturday.
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| Kinivara 9 Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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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 miles
The first 14 T AP 7:47 then 2 cool down miles.
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| NB 1400v6 #2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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
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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
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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 slow
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| After playing soccer with my boys last night my legs were tired this morning so I cut my long run at 11 miles. As I was arriving back home Doone was heading out for a walk so I went with her for a few mile walk. Then I went and played 18 holes of golf with my boys.
I'm giving myself 15 miles for the day after all that.
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| NB 1400v6 #2 Miles: 13.00 |
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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
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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 mile warm uup, 1 mile hill sprints, 4 miles recovery
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| Kinivara 9 Blue 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 |
| 5 easy this morning, then a nice brisk 1.5 mile walk during. lunch
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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
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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 mile tempo run
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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 tweaked my right hip flexor Thursday night playing soccer with my boys. I thought about running this morning but it was still sore, maybe tomorrow.
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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 mile walk during lunch. My hip was still sore even walking. Worse though, I woke up with severe upper back pain and it hurts to keep my head up straight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles
Hip and back felt a lot better but I was very lethargic.
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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 |
| A few very slow miles with Jordan my associate doc who wants to get back in shape then some soccer with my boys for a couple hours. I'll call it 5 for the day. My back and hip both feel pretty good 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 |
| 1 mile warm up, 1 mile hill sprints, 4 miles recovery
Feeling good again!
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| Kinivara 9 Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile brisk lunch walk.
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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 at a tempo effort
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles a little faster than easy
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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 felt tired when I left the house but thought I would shake it off as I got going. After a really slow first mile, I couldn't even run slow anymore, so I walked the 2nd mile and then I jog-walked my way back home for my worst 4 mile run ever. Then I went home and showered and sat down on the couch. The next thing I know, I'm waking up and I have been asleep for 2 hours. I didn't ever feel sick, but I sure was exhausted.
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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 cautiously went out for a short run after yesterday's fail, but I felt back to normal and ran a solid 3 miles.
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| Kinivara 9 Blue Miles: 3.00 |
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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 |
| It was the first day in triple digits. I ran after work. It was 101 degrees. It actually felt kind of nice.
5 miles
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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 mile lunch time walk at 7000 ft elevation.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles after work. 106 degrees.
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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 quick miles before work. 80 degrees feels pretty brisk after having run in the heat the night before.
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| Kinivara 9 Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I was really tired again on my Friday morning run. Just like last week. Well not as bad as last week but still not my normal self. I therefore only ran 3 miles then went on a 2 mile walk with Doone. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I felt much better today even though I didn’t run until the heat of the afternoon. 5 miles then swam with my family for a couple hours. It was a nice Saturday. | |
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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 after work |
| Kinivara 9 Blue Miles: 5.00 |
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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 mile lunch walk
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles after work. 106 degrees. I’m starting to move a little faster in the heat. I must be adapting. | |
|
| | 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 taking yesterday off and sleeping in a bit I went for a run about 8:30. It was 90 degrees which felt so nice compared to my 2 triple digit runs earlier in the week. I was feeling good so did 8 miles, my longest run in about a month.
| |
| |
| | 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 |
| It was a great Saturday filled with 18 holes of golf with my boys, swimming with the whole family, games, Mexican food and smoothies.
|
| | 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 after work. I felt more tired than usual. 100 degees |
| Kinivara 9 Blue Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile walk during lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles after work. It was only 90 degrees so I ramped up the pace.
| |
|
| | 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
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the day wake boarding, knee boarding, and tubing with my kids, nieces, and nephew.
|
| | 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 east in the morning, only 83 degrees.
| |
|
| | 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 after work a little quicker than usual
| |
|
| | 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 mile walk during lunch.
|
| | 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 miles after work. Very cool for here, only 87 degrees. Felt good so I pushed the pace.
| |
| |
| | 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 slow
|
| Kinivara 9 Blue Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 slower
| |
|
| | 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 was in Prescott with my wife. It is a neat place. We did some hiking around Willow Tree Lake. It. Is beautiful. | |
| | 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 |
| 8 with my brother in law nice and easy. It was fun having someone to talk to.
2 mile walk with Doone.
| |
|
| | 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 mile walk during lunch.
It's starting to get hot. I may not be able to go on my lunch walks soon.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles after work. 109 degrees. I kept a surprisingly good pace considering the heat.
| |
|
| | 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 after work again. 110 degrees. The heat caught up with me today and I was definitely slower.
|
| Kinivara 9 Blue Miles: 5.00 |
| |
| | 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 |
| Lake day. No running but a lot of energy expended. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles. I headed out about 9 am so it was only 95 degrees which felt really nice compared to the temps I’ve been running in. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I'm working a little later again so I didn't have time to run until after dinner. It was a bit cooler, only 103, but running on a full stomach is challenging.
5 miles slower than I would have liked.
| |
|
| | 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 up in the mountains above Kingman after work today. It was so much cooler up there but everywhere I ran was really steep. I'm going to try and find somewhere more runnable up there next week.
| |
|
| | 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 |
| 110 degrees but sun on the horizon so not so bad.
5 miles
| |
|
| | 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 |
| 111 degrees. 5 miles. Actually felt pretty good.
| |
| |
| | 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 |
| 2 mile walk with Doone then 3 mile run around 9am. 97 degrees and windy.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles around noon on an unseasonably cool day in the upper 80s | |
|
| | 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 |
| Only 85 degrees tonight! That is unheard of for Havasu in June, so I put on my fast shoes and ran hard. Felt great.
5 miles
| |
|
| | 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 |
| 1 mile walk at lunch finding a nice place to run in the mountains.
I returned after work. 1/2 mile uphill 240 foot climb in 6 minutes then back down in 3 minutes. Did it 4 times all above 6000 feet elevation.
| |
|
| | 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 |
| 20 degrees hotter than Monday evening tonight and tired legs from my hard run yesterday. 5 miles really slow.
|
| Kinivara 9 Blue Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A little hotter and a little slower tonight. Legs still tired from Tuesday night's run.
|
| Kinivara 9 Blue Miles: 5.00 |
|
| | 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 |
| 96 degrees mid morning run. Legs felt a bit better than last night.
8 miles easy effort
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It was a beautiful morning, upper 80s and my legs felt fresh for the first time since Tuesday. I did a 2 mile warm up followed by 8x200m at mile pace with 200m recovery jog, then 1 mile cool down. It was a good way to do some faster running without trashing my legs.
| |
|
| | 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 |
| Last night I was reading my blog posts for the 3 months prior to my Boston 2010 Marathon. I had forgotten how much I did in preparation for that race. It inspired me to kick things up a notch and start doing more than just running.
AM: Core, Lower body, Jump rope
PM: 5 easy miles, 100 degrees
| |
|
| | 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 |
| AM. Core then swim
Lunch. 1 mile walk
PM. Very hilly 7 mile run with 2 x 2 mile at threshold effort.
1000 ft elevation gain. Avg altitude 6500ft.
| |
|
| | 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 |
| AM. Core, 20 minutes stationary bike
PM. 5 easy miles. 100 degrees. Tired legs.
| |
|
| | 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 |
| AM. Core. Lower Body. Jump Rope 10 minutes.
PM. 5 easy miles. 99 degrees. Very tired legs.
|
| Kinivara 9 Blue Miles: 5.00 |
|
| | 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 |
| Mid morning run. 88 degrees. Legs still tired.
10 slow miles.
Then swam laps for 10 minutes.
Also played soccer with my boys in the afternoon.
| |
|
| | 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 |
| 2 mile warm up. 8 x 200m fast with 200m walk recovery. 1 mile cool down.
Then core.
Then 18 holes of golf with my boys. It was a nice way to spend the Saturday before Father's Day. It was really hot though.
| |
|
| | 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 |
| AM. Core. Lower Body. Jump Rope 10 minutes
PM. 5 easy miles. 107 degrees
|
| Kinivara 9 Blue Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM. Core, then 15 minute swim PM. 2 miles uphill 1000 feet, 2 miles back down at mp, 1 mile cool down. Average elevation 7000 feet. | |
|
| | 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 |
| Slept in this morning. Felt good. PM. 5 easy miles. 108 degrees. | |
|
| | 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 |
| AM. Core. 30 minutes stationary bike.
PM. 5 very easy effort miles. 104 degrees
| |
|
| | 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. 97 degrees
30 minute stationary bike
20 minute swim
My own little triathlon this morning...in reverse order.
|
| NB 1400v6 #2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Busy day today so I got up early to run.
2 mile warm up
8 x 200m sprints with 200m walk recovery.
1 mile cool down
core. then lower body weights.
Then 18 holes golf with Chase in 111 degree heat.
All while getting in live online CE and running into the office to treat a patient with a corneal abrasion
|
| Kinivara 9 Blue Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM. Core. 20 minute jump rope. Lower body.
PM. 5 easy miles. 91 degrees! Felt amazing, almost cool.
|
| Kinivara 9 Blue Miles: 5.00 |
|
| | 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 |
| AM. Core. 20 minute swim.
Lunch. 1 mile walk
PM. 1 mile warm up. 5 x 1/2 mile downhill at 6:00 minute pace, with 1/2 mile uphill recovery jog/walk. 1420 ft elevation gain and loss at an average of 6200 feet elevation.
| |
| |
| | 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 |
| Tally finished her at home MTC today and headed off to the Detroit, Michigan Mission. We dropped her off at the Las Vegas Airport about 9:30 this morning. Doone needed some retail therapy to help her cope with her only daughter leaving for 18 months so we went to the outlet mall. I picked up some new running shoes, Nike Pegasus 36. They are a very nice improvement on the 35s. I wore them tonight and loved them. They will be my new go to every day running shoe.
Core then 5 easy miles. 100 degrees. It was a beautiful evening.
| |
|
| | 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 |
| AM. Core. 20 minute jump rope. Lower body.
PM. 5 easy miles. 100 degrees. Tired legs.
I went really slow to save my legs for a longer mountain run tomorrow morning.
|
| Kinivara 9 Blue Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| I got up at 5 and it was already 88 degrees. I got my gear together in my running pack and drove over to the trailhead to climb Crossman Peak. I haven't run with a pack in a long time but I needed to be able to carry a lot of water plus fuel. I had 100 ounces of fluid. Good thing because I drank most of it and still lost 5 pounds on the run. I also put trekking poles on my pack. It was my first time to ever use trekking poles. I left them strapped to my pack until about 4 miles in when it started getting steep and then used them for the rest of the run to the top and all the way back down to the truck.
It was around 3100 foot, 6.5 mile climb to the top. It was nice and cool up there just over 5000 feet and I stopped and enjoyed the view of Lake Havasu City and refueled some before heading back down. It took my 1 hour 43 minutes to get to the top and just over an hour to get back down. Ended up being exactly 13.1 miles which makes me think someone should organize a Crossman Peak trail half marathon.
Happy 4th everyone!
|
| Hoka Torrent Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 recovery. My legs were sore from yesterday's effort.
| |
|
| | 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 |
| AM. Core. Lower body.
PM. 5 miles, easy effort.
108 degrees. Focused on engaging glutes. It really made a difference in how powerful my strife felt, and my time was faster than I have been in n a while with what felt like the same amount of effort.
| |
|
| | 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 |
| AM. Core. Swim-20 minutes.
PM. Went up the mountain in Kingman after work and ran a trail to Hayden's Peak. It peaked at 8147 feet. It was 3.5 miles up and an 1870 foot climb. It was beautiful at the top. The run was really fun through trees and mostly runnable.
|
| Salomon Wings Pro 2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM. After a 9 hour drive to Telluride yesterday we were anxious to get out and see this beautiful area. Doone and I walked over to the Bear Creek Trail and hiked up to Bridal Veil Falls. Is it me or does everywhere have a Bridal Veil Falls? We then headed back down and went on a small unmarked trail I had read about the takes you to Little Hawaii. It was really cool bothe visually and the water was freezing. It was worth the side jaunt. Total hike if you include walking there and back was over 6 miles
PM. After lunch Doone headed out shopping and I went on a trail mountain running adventure. I rode the Gondola up to about 11000 feet then started my run which was 3.3 miles up and maxed out about 12730 feet. I was way above the tree line and that was as high as I could go without have to rock climb. I then ran all the way back down to Telluride which sits at 8750 feet. Total run was a bit over 9 miles. I then sat by the river and soaked my feet. That water is ice cold. My feet were numb quickly. It felt great. The views from the top of the mountain were incredible. I'm glad I did it.
15 mile today. I'm going to sleep well tonight.
|
| Kinivara 9 Blue Miles: 6.00 | Hoka Torrent 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 |
| AM. Morning hike with Doone. We first hiked up to Cornet Creek Falls and then did a loop trail that went up the mountain above Telluride. It was a total of 5 miles with about 2000 feet climbing.
PM. After lunch we road bikes along the river trail for a while. Doone was fried by then so she went up the mountain on the Gondola and read while I headed out for a trail running adventure. I ran up Emogene Pass for 5 miles. It was a 2900 foot climb maxing out at 11500 feet. Then I ran back down for a total of 10 miles.
It will be interesting to see if I have anything left in my legs tomorrow.
|
| Kinivara 9 Blue Miles: 5.00 | Hoka Torrent 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 |
| AM. 7 mile hike with Doone. 1200 ft elevation gain
PM. 7 mile run on some very fun runnable trails through aspen trees. 1360 feet elevation gain.
|
| Kinivara 9 Blue Miles: 7.00 | Hoka Torrent Miles: 7.00 |
|
| | 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 |
| 6 miles through Snow Canton.
Beautiful!
All Trails got me lost around 4.5 miles and I wandered around looking for the trail for about 30 minutes and ran out of water. It was a bit scetch on the way back but I survived although a bit dehydrated.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It's always tough to come home from a vacation, but particularly when you pull into town at Pm as your car thermometer reads 122.
AM. Core. 20 minutes jump rope. Lower body.
PM. 5 easy miles at 7 pm. 110 degrees. Actually felt pretty good. I guess all that high altitude, easy effort, high mileage worked last week.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM. Core. 20 minute swim.
PM. 8+ mile trail mountain run. Almost 2200 feet elevation gain. Max elevation 8000 feet.
|
| Altra Lone Peaks Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM. Core. 20 minute swim.
PM. 5 easy.
108 degrees. Trying to work on driving me knees forward and keeping pelvis level to increase glute activation.
| |
|
| | 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 |
| AM. Core. 20 minutes jump rope. Lower body.
PM. 5 miles easy. 109 degrees.
| |
|
| | 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 |
| AM. 13 mile Crossman Peak run. 3100 feet gain. 95 degrees. Really wiped me out.
|
| Salomon Wings Pro 2 Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 mile warm up
8 x 200m sprints with 200m walk recovery.
1 mile cool down.
Core
| |
|
| | 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 miles through Snow Canyon. It was beautiful.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on Scout Cave Trail just outside Sniw Canyon.
I took a tumble pretty hard right at the beginning of the run. I jammed my wrist bad. I hope nothing is broken.
| |
| |
| | 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 hiking the Narrows in Zions Canyon.
That was hard work.
|
| | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM. Core
PM. 5 easy 110 degrees
| |
|
| | 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 |
| AM. Core. Swim 20 minutes.
PM. My usual 5 miler in 110 degree heat but I was significantly faster than usual. Not sure why but I'll take it.
| |
|
| | 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 |
| AM. Core. Swim 20 minutes
PM. 1 mile warm up. 1 mile hill sprints. 1 mile cool down.
108 degrees.
| |
|
| | 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 |
| Slept in this morning. Felt great.
PM. 5 miles. 115 degrees.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in the mountains. Nice and cool compared to Havasu. Max elevation around 8300 feet.
swim 20 minutes.
|
| Salomon Wings Pro 2 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 mile warm up
8 x 200 m sprints
1 mile cool down.
95 degrees
| |
|
| | 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 |
| AM. Core. 10 minute jump rope. Lower body.
PM. 5 tempo run
108 degrees
| |
| |
| | 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 |
| AM. Core. 20 minute swim.
PM. 8 miles. Mountain running.
max elevation 8085 feet.
| |
|
| | 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 |
| AM.
core 20 minute swim
PM
1.5 mile warm up.
Hill sprintsfor 1 mile.
1.5 mile cool down.
103 degrees
| |
|
| | 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 |
| AM. Core. Jump rope 20 minutes. Lower body.
PM. Beautiful evening. Only 99 degrees. But tired legs. So only 3 miles.
| |
|
| | 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 |
| 13.1 miles pushing hard up Crossman Peak and back down.
Over 3000 ft elevation gain
https://strava.app.link/g6BFjGHhL8
|
| Salomon Wings Pro 2 Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I was doing a sweat test this morning. I had to weigh myself before and after the run and measure how much fluid i drank and wear this adhesive with gauze on it. I ran for 1 hour at a normal pace which put me at 7.71 miles. I drank 20 oz. of water. I lost 3.5 lbs. It was 84 degrees outside with 10% humidity. 40 minutes into the run I stopped and put the gauze into a sealed vial then finished the run. I am mailing the vial with all the other information to the sweat test company. There they are supposed to analyze the sweat concentration with the rest of the information and give me a hydration plan. Should be interesting.
https://strava.app.link/moqxM5JTM8
| |
|
| | 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 |
| AM. Core. Jump rope 20 minutes. Lower body.
PM. 5 mile tempo run.
107 degrees
| |
|
| | 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 |
| AM. Core. 20 minute swim.
PM. 9 mile trail mountain run.
max elevation 8000 feet.
|
| Altra Lone Peaks Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM. Core. Swim 20 minutes.
PM. Dead legs from the previous 2 days efforts so I went short and slow.
3 miles. 109 degrees.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Very tired so I took a complete test day.
|
| | 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 did Crossman Peak today like I have a handful of times over the last couple months. I run in uphill for right about 5 miles before I start the serious climb. A lot of people drive in and just do the steep part of the climb. I noticed on Strava I the is a segment that is the steep part of the climb which is 1.6 miles really steep and I was second on it so today I took it mice and easy running in the 5 miles and then pushed hard up the steep climb which has the Strava segment. I crushed the previous record by a few minutes so I now am the owner of the FKT up Crossman Peak. That is the first time I've let Strava influence one of my run. Oh well, I guess sometimes pride wins out.
PM. 5 mile hike with Doone up in the mountains around 7000 feet.
|
| Salomon Wings Pro 2 Miles: 13.00 | Hoka Torrent Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM. Core. Swim 20 minutes.
PM. 5 tempo miles. 113 degrees.
| |
|
| | 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 up in the mountains on trails right after a serious thunderstorm. It was nice and cool so I was able to run faster than usual.
| |
|
| | 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 |
| First run on my new Trueform TM.
3 miles. Not easy. Obviously I have some form issues to work on. That's why I got it though. Hopefully I will fix my flaws with it and improve my running.
| |
| |
| | 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 |
| AM. Core. Swim 20 minutes.
PM. 1 mile warm up on TrueForm. Then 3 outside.
110 degrees.
| |
|
| | 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 exploring the trails around Crossman Peak. Lots of them became unrunable as they went on.
95 degrees
|
| Altra Lone Peaks Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 mile warm up. Trueform
2 miles. 8x 200m sprints
1 mile cool down. Trueform.
Core. 12 minute swim.
| |
| |
| | 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 |
| AM. Core. Swim 20 minutes
PM. 1 mile Trueform.
5 miles started as tempo run then crashed on the 4th mile and walked it in for a total of 5 miles. The heat beat me tonight. 112 degrees with a bit of monsoon humidity
| |
|
| | 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 |
| Mini triathlon tonight.
20 minute swim.
20 minute stationary bike.
2 miles Trueform run.
|
| | 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 |
|
AM. Core.
PM. 30 minutes bike trainer.
3 miles Trueform TM
| |
|
| | Easy Miles | 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. 20 minute swim.
|
| | 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 miles. 4800 feet elevation gain. Max elevation 12000 feet.
I convinced Blake and Mitchell to run the Peaks Loop in Flagstaff with me. It was supposed to be a little over 18 miles but we missed a trail and made it just under 21 miles. Those extra miles we added were tough uphill miles. Everyone had to dig deep just to get out of there on their own 2 feet. Blake was battling a foot issue the whole day and Mitch was battling stomach issues the last 4 miles but both dug deep and got it done. I hope they don't refuse to go with me on these running adventures in the future.
|
| Hoka Torrent Miles: 21.00 |
| |
| | 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 |
| No soreness today but thought I'd play it smart and not run.
1 hour bike trainer.
|
| | 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 tempo run. Cooler than normal, only 103 but definitely more humid.
| |
|
| | 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 mountain trail miles.
I was trying some new shoes. I was worried they were a little too big but I really liked the extr room especially on the downhill where my toes didn't jam into the front of the shoes.
|
| Salomon Sense Pro 4 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on Trueform TM | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles in the Hualapais. Lots of vert. 2 hours 44 minutes.
|
| Altra Lone Peaks Miles: 16.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 30 minutes bike trainer followed be 3 miles TM then some core work.
|
| | 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 |
| 13.1 Crossman Peak run. Almost 3500 ft climb and then decent. I did it 5 minutes faster than I ever have before and I didn't really feel like I was pushing the pace. I've been experimenting with increased electrolytes on my runs. Maybe they are are helping.
|
| Salomon Sense Pro 4 Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in the mountains during a crazy wind strom. I was going to go farther but the wind was blowing dirt in my eyes and it just wasn't fun so I called it a day and went home and watched sports.
| |
|
| | Easy Miles | 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 then 30 minutes bike trainer.
|
| | 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 |
| Overcast and cool this morning. 10 on the roads at an honest pace then core work.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on Trueform trainer.
core work
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM. Core. 10 minute bike trainer. 10 minute jump rope.
PM. 5 mile tempo run. 104 degrees. Fastest I have done that loop in a very long time.
| |
|
| | 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 |
| AM. Core. Lower body. Bike trainier 20 minutes
PM. 8 miles on mountain trails. Max elevation just over 8000 feet.
|
| Salomon Sense Pro 4 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM. Core. Swim 20 minutes
|
| | 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 |
| AM. 10 miles tempo effort. Felt good to get in a good hard morning run for a change.
| |
| |
| | 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 |
| AM. Core. 20 minute swim. 20 minute bike trainer.
PM. 5 miles tempo effort. 100 degrees.
| |
|
| | 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 |
| AM. Core. Lower body. Jump rope 10 minutes.
PM. 8 miles on trials in mountains. Max elevation 8300 ft.
|
| Salomon Sense Pro 4 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM. Core. swim 20 minutes. bike trainer 20 minutes.
No time for an evening run.
|
| | 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 |
| AM. 10 mile temop run. Legs felt a little tired today.
| |
|
| | 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 |
| Legs still a bit tired from pushing the pace yesterday but I wanted to get in time on my feet and with tired legs I think it helps accomplish the training goal.
I did an out and back which forced me to keep going when I was tired. I ran from my house to McDonalds which was a little over 10.5 miles. I stopped and had breakfast of a sausage McMuffin with egg and a large Coke. Then I ran back until I hit 20 miles and then walked in the last mile. I feel like this was perfect ultra training getting my stomach used to eating on the run and to keep putting one foot in front of the other even though I was tired and it was mid 90's outside.
| |
|
| | 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 |
| Spent 5 hours this morning on my feet outside in the warm at a soccer refereeing course.
Then I just wanted to lay around and watch football, but I finally convinced myself to get in a quick workout.
core then lower body then some leg speed work on the Trueform trainer for 2 miles.
|
| | 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 |
| AM. Core. Bike trainer 30 minutes.
PM. 5 miles at comfortably fast pace.
Starting to cool down! Only 95 degrees.
| |
|
| | 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 |
| AM. Core. Lower body. Bike trainer 30 minutes.
PM. 6 miles in the mountains on the trails.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles tempo effort. The mornings are cooling down...74 degrees today, and thus my pace is getting faster.
|
| NB 1400v6 #2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Core. Lower body. 2 miles Trueform easy. Before heading out on fall break vacation.
|
| | 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 with my brother in law up in the mountains above his house in Lindon, UT.
It was really fun taking it easy on the trails with the beautiful fall colors. It was his longest run ever.
|
| Salomon Sense Pro 4 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 |
| 4 miles hiking with my family in Teton National Park then 4 mile run at the fast end of comfortable.
| |
|
| | 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 |
| AM. 3 mile hike with the family by Jackson Lake.
PM. 11 miles up Granite Canyon with almost a 2000 ft climb maxing out right about 8000 ft. I was pushing the pace on the way down and took 2 spills, one pretty hard that took a good 10 minutes to shake off.
|
| Pegasus 35 Miles: 3.00 | Salomon Sense Pro 4 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 mile mountain trail run up above Pocatello. I got a little lost you there but somehow made it back to the car.
|
| Salomon Sense Pro 4 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 |
| AM. Core. 30 minutes bike trainer.
PM. 10 mile tempo run. 95 degrees.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in the mountains on trails.
Tired legs from yesterday's run.
|
| Salomon Sense Pro 4 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM. Core. Lower body.
PM. 5 recovery miles.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 26.2 trail miles on a lot of loose gravel and hilly trails. It was definitely harder and slower than I expected. It was also warmer than I thought it would be as well which added to the difficulty. 4hours 24 minutes
|
| Salomon Sense Pro 4 Miles: 26.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 24 miles with Blake on our bikes. I've been using my bike trainer but that was my first time out on the roads with my bike in a few years. Blake was in town and his foot is injured so he couldn't run so I dusted off the bike...literally.
In the afternoon I refereed 3 soccer games. Luckily it was the 8 and 9 year olds so I didn't have to run too much because my legs were tired from yesterday's run and this morning's ride.
|
| | 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 |
| AM. Core. Lower body. Bike trainer 20 minutes.
PM. 5 recovery miles nice and easy.
| |
|
| | 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 |
| AM. Core. Lower body.
PM. 5 easy mountain trails.
| |
|
| | 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 |
| AM. Core. Speed work 5x30 second sprints with 90 second recovery. Total 2 miles.
PM. 5 recovery miles.
|
| NB 1400v6 #2 Miles: 2.00 | Pegasus 35 Miles: 5.00 |
|
| | 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 tempo miles. About 6 miles in I started feeling tightness in my left calf so I slowed it down to a walk and had my wife come pick me up.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM. Core. Lower Body. 10 mile bike. Had a flat during ride and had to change it. That is why I much perfer running. The only mechanical problems are my body.
Lunch. 30 minute swim.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 mile with serious climbing bike ride which ended with another flat. 😡
I bought new tubes yesterday but I forgot to put them in my bike pouch so I'll had to call for a rescue from Dooneforthe second time this week.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM. Core. Lower body. Bike trainer 20 minutes.
PM. 4 miles TM.
| |
|
| | 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 |
| Lunch. 1 mile walk on some new trails I was checking out.
PM. 5 miles TM
| |
|
| | 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 |
| AM. Core. 2 miles speed work on TM...7x30seconds.
| |
|
| | 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 |
| AM. 5 tempo miles...much easier now that the weather has cooled down.
PM. Core. Lower body.
| |
|
| | 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 |
| Busy day. Finally got out on the trails in the afternoon for 6 miles in some new shoes. I liked them.
|
| Salomon Ultra Pro Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 23 mile cycle with the group. They pushed me hard today. Felt 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 |
| I officially signed up for a half marathon on Thanksgiving morning with 2 of my brother in laws. Guess I have about 3 weeks to get in half marathon shape. I've got the milage, but I need to get some faster running in.
AM. 1 mile warm up on TM. Core. Lower body. 20 minutes bike trainer.
PM. 3x1 mile at sub 7 pace with warm up, cool down and quarter mile recovery for a total of 5 miles on Trueform.
| |
|
| | 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 |
| AM. 30 minute swim.
Lunch. 1.5 mile walk.
PM. 4 miles on the trails finishing as it was getting too dark to run.
|
| Salomon Ultra Pro Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM. Core. Lower body. Quick warm up then 5 x 15 second sprints and quick cool down...1 mile.
PM. 4 easy miles on Trueform.
|
| Pegasus 35 Miles: 4.00 | Pegasus 36 Miles: 1.00 |
|
| | 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 |
| AM. 5 miles out at comfortable pace then 5 miles back at half marathon pace which currently is a lot slower than I'd like it to be.
| |
|
| | 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 |
| 30 minute swim followed by a 6 mile trail recovery run.
|
| Salomon Ultra Pro 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 |
| 32 miles bike with the group pushing hard on the hills with a total of 2800 feet elevation followed by an 8 mile trail run with Ben and Hidie.
|
| Salomon Sense Pro 4 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Week in review.
I got in 40 miles running this week with some speed work which I'm trying to get back since I'll be doing a half marathon on Thanksgiving. Unfortunately I got a light strain in my left calf on Thursday morning doing my tempo run. It didn't stop my from running easy on Friday and and then on trails on Saturday. I just need to be careful this upcomming week with faster running. I also swam twice and cycled twice. I feel like I'm quickly getting stronger at both and my overall cardiovascular ability feels stronger. I've enjoyed riding on Saturday mornings with the group. I feel like I ride a lot harder with them than I do on my own. I also got in 2 days of lower body work and core work last week.
I'm going to try and do about the same this upcomming week but cut back a little on the faster running.
| |
| | 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 |
| AM. Core. Lower body. Bike trainer 30 minutes.
PM. 5 easy on the TM.
| |
|
| | 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 |
| AM. 35 minute swim.
Lumch. 1.5 mile walk
PM. 6.2 miles on some new trails I'm exploring in Kingman. Luckily I wore my light because I got a little turned around out there and had to run the last 1 1/2 miles in the dark.
|
| Salomon Ultra Pro 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 |
| AM. Core. Lower Body. 3 miles on TM at recovery effort.
PM. 3 more easy TM miles.
I received some new Adizero Pro shoes in the mail today. They have a carbon fiber plate in them. I'm excited to test them out tomorrow with some fast running.
| |
| |
| | 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 woke up excited to try out my new carbon fiber plate shoes. I've never run in shoes with a carbon fiber plate before and wasn't exactly sure what to expect. To my surprise, they didn't feel that much different than other shoes, maybe just a little more spring at toe off. They had plenty of cushion and didn't feel stiff like I thought they would. These seemed to be a little too snug around my midfoot, but probably something I can adjust with the lacing a bit and get used too.
I did ten miles total. The first 5 were at a comfortable but not slow pace then I ran back at a tempo effort and didn the last 5 in 33:46 which isn't way fast but it is better than I have run lately.
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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 |
| 40 minute swim. Then had to go into works for a couple hours.
Then 12 mile trail run.
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| Hoka Torrent Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM. 22 mile bike ride with the group.
PM. Refereed 2 soccer games. I'll give myself 2 easy miles for that but it was farther.
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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 |
| Weekly Review Well I’d say it was a good week. I ran without any niggles this week and I consider that a success. I did run fast only once, but it was a pretty solid 5 miles at the end of a 10 mile run on Thursday. I ended up totaling 42 miles for the week and did 18 of those on trails which continues to be my favorite running even though it is slower. I swam twice and logged about 2.5 miles. I feel like my swimming is getting stronger and can tell my upper body is putting on muscle from the swimming. I really like how I feel after swimming even if I don’t always love it while I’m doing it. I cycled twice, once on the bike trainer and once with the group. Between Craig and Jason I’m getting pushed on the bike more than I ever have. If I keep riding with them I may actually get good at cycling. I also did core and lower body work twice this week. I am now 11 days out from my Thanksgiving half marathon. I really haven’t done much race specific training for this race so I’m not sure how it is going to go or even what my goal time is. I think I will cut back a little on running miles this week and maybe focus a little more on speed. Most importantly I want to feel healthy at the end of the week. | |
| | 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 |
| AM: 1 mile warm up on TM. Core. Lower body. 40 minutes on bike trainer.
PM: 5 easy miles on the TM.
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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 |
| AM. 40 minute swim.
Lunch. 1 mile walk.
PM. 1 mile warm up. 4 x 400m @ 1:25 with 400m recovery. 1 mile cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Recovery day.
1 mile warm up. Core. Lower Body.
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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 played with the lacing on my Aduos Pros before running this morning and now really like how they fit my foot. I need to make one small adjustment still to keep them a bit tighter on my heal but I'm close.
I did a 10 miler this morning. The first 5 I did at a comfortably fast pace then the last 5 at a tempo effort. It was going great until in the 7th mile my right calf (which is not the I ethat has been giving me trouble lately) started feeling a better t tight. I slowed down my pace at that point for the rest of the run but still kept a fasting pace. I ended up finishing the 10 miles in 1:12:25 which is by far my fastest 10 miles in at least a year. Cardiovascularly I felt great through the finish and would have been significantly faster had I not been cautious with my calf. Hopefully this is a good sign for my half next week. With a little taper I just may have a good race. 🤞
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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 |
| AM. 4 recovery miles on the trails.
Afternoon. 30 minute swim. Pushed harder than usual because I only had 30 minutes. I learned that I can swim faster than I have been and I won't die. 😀
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| Salomon Ultra Pro 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 |
| 32 mile group ride with a lot of climbing. It was a beautiful morning for a bike ride.
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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 |
| Weekly Review
The plan for the week was to keep everything about the same but decrease running miles while increasing speed. I feel like I accomplished this and in the process I feel like I am 100% healthy going into my race week.
I totaled 26 miles running and really felt strong cardiovascularly on my fast 10 miler Thursday. I cycled twice, once with the group and once on my bike trainer. My cycling muscles are getting stronger. I really felt good on the climbs Saturday. I swam twice. I swam twice and was significantly faster per 100m Friday than I have been. I also got in two core workouts and 2 lower body workouts this week. I guess 2 is the magic number on everything but running.
I'll be cutting back more at the beginning of this next week since race day is Thursday. I'll do a short run with some speed work tomorrow and possibly Tuesday before we head out. Wednesday will probably a short shake out ru with a few strides. Then 13.1 on Turkey Day before eating too much. Hopefully I'll feel good enough to get out on the trails up in the mountains Friday and Saturday. I won't be doing any cross training this week.
Happy Thanksgiving!!!!
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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 |
| One more adjustment to the shoe laces of my Adios Pros. Now they don't slip on my heal and feel as good as they will get. For my foot I still think the toe box is a bit small but I feel fast when I wear them.
1 mile warm up. 4 x 400m in 1:25 with 400m Walk recovery. 1 mile cool down.
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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 decided not to get up early and run before we took off so today was a rest day.
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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 miles with 4 x 1 minute fast mixed in.
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| | Race: |
Thanksgiving 13 (13.1 Miles) 01:33:23, Place overall: 45, Place in age division: 3 | | 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 |
| It was a cold morning for a race, especially for this Arizona guy. John and I arrived a few minutes before the start. It was 32 degrees and windy. We walked over to the start area where I found Dan and the race mercifully started before I began to shiver too much.
I didn't really have a pace plan but to run what felt comfortable and Dan said he was going to start off with me so we took off together at a comfortable pace. For the first couple miles we got snow flurries but nothing stuck. We ran and talked for about 8.5 miles before we both had to start focusing on running. He pulled a little ahead of me for about half a mile then he stopped at an aid station that I just grabbed a cup and kept going. It took him a mile or more to catch back up to me. We then ran together until about mile 12 when he took off on an uphill and I had to let him go if I wanted to finish. Over the last quarter mile or so I closed the gap with a last final push but he had gapped me too much to catch him and he beat me comfortably by 15 seconds. He finished 44 and I finished 45. He also took 2nd in our age group so I got 3rd. I am 49 he is 45 so I think I should get a 20 second handicap 🤔. Sounds fair right? 5 seconds per year. My finishing time was 1:33:23 which is faster than I thought I would be considering it was a last minute race without any half marathon specific training.
John was running his first race ever and did great finishing in 2:10. He had a good experience and is ready to do some more.
Happy Thanksgiving everyone!
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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 mile walk with my wife. I am trying to be good and take a few days recovery since I was wasn't fully training to run that far that fast. Hopefully I'll be back running next week but maybe I'll just do a week of cross training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weekly Report
It was a wonderful Thanksgiving week. I only worked Monday and I kept my running short with a little speed worked in early in the week. It felt good to have that race day feeling Thursday morning. Then I didn't do much the rest of the week to make sure i fully recovered. I hadn't posted anything about it because I didn't want to ha e any race excuses, but for the last couple weeks I have been dealing with a lower ab strain on my right side. It doesn't seem to bother me too much once I get running but after running fast it sure hurts for a while, so I need to get that back to 100% before I get back to any faster running. I therefore will plan on making this upcoming week a recovery week and do a lot of cross training and some short easy running.
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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 |
| AM. Core. Lower body. 20 minutes bike trainer.
PM. 4 very easy miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile lunch walk.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minute swim
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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 |
| 37 mile group bike with lots of climbing.
Refereed 2 soccer games.
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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 |
| Weekly Review
I decided to really take a serious recovery week and make sure my lower ab strain healed before getting back to training. It was nice to sleep in all weeek long. It was good timing since Doone was away helping Chase after his surgery. He broke his colar bone skiing and had to have a plate put in. I did do a good swim on Friday and a hard bike on Saturday morning.
This week I need to get back after it. I'm not exactly sure what I'm going to do. It seems like it would be easier to exercise in the winter when the temps are perfect for running, but I sure hate getting up in the dark and cold (for Havasu) to exercise.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 30 minute lunch walk.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 easy TM mile before core and lower body work.
This was my first run since my half marathon Thanksgiving day. My lower ab is still not 100% but is much improved. I was surprised that my right calf was a little tight still. I'll just ease back into running since I have nothing coming up soon.
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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 on the trails. It was great to be out running again but my lower ab is very sore again. I was hoping the 2 weeks off running had healed it. Then I swam laps for 45 minutes.
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| Salomon Ultra Pro Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It was ok dark and cold to get out of bed and ride with the group this morning so I turned my alarm off and went back to sleep. When I finally went to head out for a ride about 8:30 I discovered my rear tire was flat, so I changed it and finally headed out around 9:00. It was actually kind of nice to ride solo. While I didn't have the real hard efforts like I do when I ride with the group, I had a much steadier consistent effort for the whole ride which I enjoyed. I also spent most of the ride in my aerobars which I don't do riding with the group. It's good to practice being in that position since my end goal with riding is to get back into triathlons. I rode a bit over 32 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weekly Review.
This was the week I was hoping to get back into the full swing of things. I however started the week off lazily, not wanting to get out of bed because of the darkness and cold. Winter is my training cryptonite even though the temperature is perfect for running here. I finally got in my first real run since my half marathon 2 weeks ago in Friday. It was great being out on the trails and I just took it easy, but after finishing my lower ab on the right side really hurt. It's right down by where the abs and the quads meet. It's the muscle that helps bring my leg forward when running and is only irritated by running. Anyways I had a really good swim after the run Friday and a really bike Saturday morning.
Going forward I think I need more rest for the injury so my plan is to just cross train fir the rest of the year I will swim, bike, jump rope, lift lower body weights, and do core work. I will then reassess the situation come January 1st.
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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 |
| Core. Lower body weights. 3 miles walking on TM with 20 lb. weighted vest.
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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 weighted vest TM walk. Core. Lower body. 10 minutes jump rope.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 30 minutes bike trainer. 1 mile weighted vest TM walk. 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 |
| 50 minute mid day swim. I'm getting faster and stronger in the pool.
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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 mile hike with the YM.
30 minutes bike trainer.
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 |
| Weekly Report
I feel good about my efforts this week with cross training and core work. I did a decent amount of weighted vest walking and some hiking neither of which seem to aggravate my ab strain. I do have to be careful with my core work though and I feel it a bit while swimming but not afterwards. Cycling doesn't cause any discomfort except it is really cold so I did all my biking on my bike trainer this week. Another 11 days and hopefully I'll be running pain free. I'm really missing running.
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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 |
| 1 mile TM weighted vest walk. Lower Body. Core. 2 mile TM walk.
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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 mile lunch walk.
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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 |
| Core. Lower body. 20 minutes jump rope. 20 minutes bike trainer. Hot tub.
I dreamt I was running last night and then when I awoke I panicked that my running had caused a set back in my recovery of my lower ab injury. I was happy when I came to my senses and realized it was just a dream. I did enjoy the dream run though. 😀
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 30 minute bike trainer. 2 mile weighted vest TM walk.
Merry Christmas!🎄
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Core. Lower body. 10 minute jump rope. 45 minute bike trainer.
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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 |
| Weekly Review
Another week has come and gone without running. I did a decent amount of weighted vest walking at a very fast pace which was almost running and I did some jumping rope to try and get my calves ready to run again. I also got in a decent amount of cycling on my bike trainer and did some core and lower body work. The pool has been closed so I haven't swam and It will be closed again this coming week. I feel like I am really close to being ready to run again but I can still feel some slight discomfort in the lower ab. I'm really hoping to get out and run without aggravating my lower ab next weekend.
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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 |
| Lunch. 1.5 mile weighted vest walk.
PM. Core. Lower body. 5 minute jump rope. 30 minute bike trainer.
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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 |
| Lunch. 2 mile weighted vest walk.
PM. Core. Hot tub.
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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 |
| Lunch. 3 mile walk.
PM. Core. Lower body. 10 minute jump rope. 30 minute bike trainer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles weighted vest TM walk.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1572.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1572.00 |
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| Kinivara 9 Blue Miles: 250.00 | NB 1400v6 Miles: 82.00 | Hoka Torrent Miles: 159.00 | Nike Pegasus 35 Miles: 86.00 | Altra Lone Peaks Miles: 53.00 | NB 1400v6 #2 Miles: 200.00 | Pegasus 35 Miles: 270.00 | Pegasus 36 Miles: 137.00 | Salomon Wings Pro 2 Miles: 55.00 | Salomon Sense Pro 4 Miles: 114.00 | Salomon Ultra Pro Miles: 34.00 | NB 1500 V6 Miles: 10.00 | Adizero Pro Miles: 40.00 |
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