I ran for Utah State University for a few years from 1999-2002. I got a little burned out and took a break from running. Now 10 years later, I feel that there is still faster running left to accomplish. I started running again in mid-summer of 2012. I had a short spurt in 2009, but work got in the way.
PRs: Non-Aided
5K 15:53
8K 26:51
Marathon 2:45:24 Boston 2015
Aided PRs:
5K 15:50
10K 31:47
15K 52:25 (Blacksmith Fork Freedom Run 1999)
Half Marathon 1:16:28 SLC Haunted Half 2015
Marathon 2:38:12
I have ran 7 marathons and averaged = 2:51:58
Short-Term Running Goals:
Run a sub 17:00 5K again
2:45 Marathon
3000 miles in 2013
2013 Race Schedule:
St. Patrick's Day 5K 3/16 1st Place 17:22
Famous Idaho Potato Marathon 5/18 3rd Place 2:52:20
St. George Marathon 10/5 2:45:45
2014 Race Schedule:
Gold Rush Half Marathon 3/15 1st Place 1:21:11
Poultney Chili Cook-Off 5K 9/27 1st Place 16:59
Turkey Trot 11/27
2015 Race Schedule:
Boston Marathon 4/20/15 2:45:24
Run the Runway 3rd place
Huntsville Marathon 9/26/15 5th place. Took a chance and went out too fast. 2:53:19
Haunted Half SLC 10/24/15 3rd place 1:16:28
2016 Race Schedule:
Phoenix Marathon 2/27/16 2:51
Revel Mt. Charlston Marathon 5/7/16
St. George Marathon 10/1/16
Long-Term Running Goals:
Sub 2:35 Marathon
Personal:
I am married and have a 5 year old little boy and a 2 year old little girl. I graduated from USU in aviation and worked as a pilot for many years. After subsequential furloughs and lay-offs due to the economy, I decided to go back to school. I then graduated from the nursing program at Boise State University. I now fly the University of Utah AirMed (Lifeflight) airplane base in Rock Springs WY.
20.15 easy miles for the first day of 2015. I am here in Manchester, NH Spending New Year's away from family. I will see them tomorrow. AP 6:43
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jan 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
AP 6:57
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jan 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
AP 6:43
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jan 05, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.25
0.00
0.00
3.75
10.00
1 min @ 5k race pace 2 min easy x 20
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jan 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
AP 6:48
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jan 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
AP 6:44 temp. 6 degrees. wind chill = -12. burrrrr.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Jan 08, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 miles on the treadmill AP 6:41. It was -9 degrees outside.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jan 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
1.00
0.00
9.00
0.00
10.00
Treadmill tempo. First 3 at 0% incline, 3 at .5%, then last 3 at 1% incline. sped up the last 2 miles. I should have started with a higher incline. AP 5:45
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jan 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 on the treadmill at 1.5% incline. AP 6:49
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jan 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
18.00
0.00
0.00
0.00
18.00
Out and back on Dorr Dr. Snowy and a little slick. kept it easy the whole run. To slick to to MP. AP 7:05
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jan 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
AP 6:46
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jan 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
1.00
6.00
3.00
1.00
11.00
Treadmill workout. Below zero out this morning. 1.5% incline. First 5-6 @ MP Then progressively faster 10 miles in 58:39
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From RileyCook on Thu, Jan 15, 2015 at 09:56:21 from 172.56.14.60
Awesome workout! I love the incline and the progression-style, not to mention the solid pace. You're looking very strong. Is a PR at Boston your current goal?
From Ryan Achatz on Fri, Jan 16, 2015 at 08:43:21 from 73.47.132.60
PR at Boston and a sub 2:40 is the goal. I am healthy and much stronger now than I was at St. George a year ago.
Thu, Jan 15, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
TM AP 6:48
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jan 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
25 degrees out, so I was able to run outside in the snowstorm AP 6:50
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jan 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 miles of cross training on the elliptical.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jan 19, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.50
0.00
2.50
1.90
8.90
60 min treadmill hill workout all done at 6:44 pace without stopping. 10 min wu then 5 min hills starting at 4 to 6 % incline and adding 0.5 % every 30 second then 5 min easy repeat for entire run.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jan 20, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.50
0.00
0.00
0.00
10.50
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jan 21, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.50
0.00
0.00
0.00
10.50
AP 6:39 @ 2% incline
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Jan 22, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
5.10
0.00
0.00
10.10
Easy progressive AP 6:13
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jan 23, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Sick day
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jan 24, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Sick day
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jan 26, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.75
2.60
1.75
2.75
12.85
80 min treadmill workout @ 1.5% incline
20 min warm up @ 6:53
15 min @ 5:49
5 min @ 6:58
10 min @ 5:39
5 min @ 6:58
10 min @ 5:30
5 min @ 6:58
5 min @ 5:18
5 min @ 6:58
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From RileyCook on Tue, Jan 27, 2015 at 08:40:41 from 172.56.14.61
Solid! Keep it up, you're going to PR the crap out of Boston!
From Ryan Achatz on Wed, Jan 28, 2015 at 11:10:20 from 73.47.132.60
I feel a big PR coming too!
Tue, Jan 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.50
0.00
0.00
0.00
10.50
10.5 easy on the TM @1.5% incline during during the snowstrom Juno.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jan 28, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
7.50
3.00
0.00
10.50
Treadmill MP run @ 2% incline
First 7.5 @ 6:07
Restroom break
3 @ Tempo: 5:49, 5:46, 5:42
6:01 AP
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Jan 29, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.60
0.00
0.00
0.00
10.60
TM 1.5% AP 7:03
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jan 30, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.60
0.00
0.00
0.00
10.60
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jan 31, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
13.00
0.00
5.00
0.00
18.00
-21 degrees outside so a long treadmill run. I had a hard time getting out the door this morning after flying. I also felt blah. Original plan was 20 with the last 5-6 LT tempo. I did 18 and 5 tempo.
I did 10 easy and still felt blah. I wanted to stop after 3. At 10 miles I did a 5 mile Tempo in 28:55 (AP 5:47). I actually felt better the first 4 miles of the tempo. After 5 it was time to stop. I managed to get 3 more blah miles in. At least I watched a whole move. Prefontane. It help keep me going the whole run
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Feb 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
11 miles on the stride machine.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Feb 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Treadmill
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Feb 04, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Feb 05, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
5.00
1.00
11.00
1 mile wu
6 mile tempo in 34:05
4 mile cd
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Feb 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
20.00
0.00
0.00
0.00
20.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Feb 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Feb 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.00
0.00
10.00
0.00
13.00
Treadmill tempo run at 1.5% incline
1.5 mi warmup
10 mi tempo in 58:05 AP 5:49 This was a hard workout.
1.5 cool down
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From jtshad on Mon, Feb 09, 2015 at 10:31:53 from 141.221.191.225
Great workout, surviving the storm?
From Ryan Achatz on Tue, Feb 10, 2015 at 13:19:08 from 73.47.132.60
The last 3 weeks have been brutal. A whole winters worth of snow and it has been cold. I have been stuck on the treadmill. It is either snowing or to cold to run outside. This weekend is not looking promising either.
From RileyCook on Wed, Feb 11, 2015 at 14:49:00 from 38.98.41.97
Very nice tempo, and great distance on it too. That's a really good marathon-specific workout.
From Ryan Achatz on Fri, Feb 13, 2015 at 13:35:42 from 73.47.132.60
Thanks Guys, I am in the best marathon shape of my life. I am starting to have a hard time staying motivated though. This weather up here makes it hard. Lots of Snow + very cold temps = lots of treadmill miles. I just have to keep telling myself that April 20 is right around the corner Only 9 more weeks
Tue, Feb 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.50
0.00
0.00
0.00
10.50
TM AP 6:57
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Feb 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
1.00
0.00
0.00
11.00
Last 5 easy progressive. Last mile MP. AP 6:38
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Feb 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
5 tm miles
5 eliptical stide machine
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Feb 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
9.00
0.00
0.00
20.00
Treadmill long run @ 1.5%
10 miles easy
9 miles MP in 54:45 AP 6:05
1 mile cool down
AP for the entire run 6:30
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Feb 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.50
0.00
0.00
0.00
5.50
Only time for 5.5 today.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Feb 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
This is going to be a recovery week.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Feb 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Strider machine
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Feb 18, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Day off during my recovery week.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Feb 19, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
0.00
3.00
0.00
11.00
TM
3 mile tempo at the end in 16:42
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Feb 20, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
4 TM
6 Stride machine
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Feb 21, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 TM
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Feb 23, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Easy progressive
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Feb 24, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
21.00
1.00
0.00
0.00
22.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Feb 25, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Heat wave! 20 degrees out. First run outside in a long time. Much needed motivations.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Feb 26, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Ran outside and it was cold. AP 6:49
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Feb 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Feb 28, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.60
0.00
10.40
0.00
13.00
1hr treadmill tempo @1.5% AP 5:47
Week AP 6:43
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Mar 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.50
0.00
0.00
0.00
11.50
6:46
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Mar 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.50
0.00
4.00
1.00
11.50
Treadmill hill workout. 5 min. easy 5 min increasing incline repeated the entire run.
AP 6:56
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Mar 04, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
14.00
0.00
0.00
0.00
14.00
Ran outside. Today was the first day above freezing this year.
AP6:41
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Mar 05, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.50
0.00
0.00
0.00
11.50
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Mar 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.50
9.00
0.00
0.00
20.50
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Mar 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Not able to run today due to working in the morning and then I traveling to Utah for my job interview.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Mar 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
4.50
0.00
11.50
High altitude training in Herriman UT after my interview. Temps were great. 65 shorts and short sleeves. :) It is spring here.
Last 4.5 mile were tempo AP 5:51
I felt good with the run and tempo because even the easy miles felt labored a little due to the alt differance.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Mar 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
Nice day out 40 degrees. It is nice that spring is starting to arrive.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Mar 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
14.00
0.00
0.00
0.00
14.00
10 miles were downhill miles.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Mar 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.10
0.00
0.00
0.00
11.10
AP 7:08
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Mar 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
10.00
0.00
0.00
20.00
Long run today. Out and back. The last 10 miles were at marathon pace averaging 6:04.9
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Mar 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.50
0.00
0.00
0.00
5.50
That is all I had time for today. Lots of flying and a work meeting.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Mar 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
14.00
0.00
0.00
0.00
14.00
AP 7:05 Nice cool morning with the sun shining.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Mar 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
AP 6:41
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Mar 18, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.10
0.00
10.00
0.00
12.10
1 mile wu
10 mile Tempo Aerobic Builder in 57:58 AP 5:47 This was hard workout. There were 3 big hills on this rolling hills 10 miler.
1.1 Cool Down
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From jtshad on Thu, Mar 19, 2015 at 15:09:40 from 141.221.191.225
Great workout! How did the job interview in UT go?
From Ryan Achatz on Mon, Mar 23, 2015 at 06:21:35 from 73.47.132.60
The job interview went well. I was offered the position on the 20th. I will work for Air Methods and fly the University of Utah Hospital Airmed airplane (lifeflight). I will be based in Rock Springs, Wy. We are moving the first of May.
When do you think that I should start to taper/ last Boston on April 20th?
From jtshad on Mon, Mar 23, 2015 at 09:10:18 from 208.117.124.47
I usually do a two week "taper". 2 weeks out cut back to about 50 percent of normal with some tempo and a 8-10 mile run a week out. The week going into the race, normally about 25-30 miles. Good luck!
Thu, Mar 19, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Mar 20, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
23.00
0.00
0.00
0.00
23.00
Longest run of the training cycle. It was not a very pace fast but I was tired. Likely becasue I didn't eat well before. So it was good to dig into the glucosr storage.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Mar 21, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 miles easy in the TM at the hotel.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Mar 23, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
11 miles on this windy morning. felt like -9 out.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Mar 24, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.00
9.00
0.00
0.00
15.00
MP Tempo interval run @ slightly faster than goal MP 1-2-3-2-1 mi (AP 6:03) intervals with 1 mi wu, inbetween, and cooldown. This run felt more like threshold miles. It was a hard workout. When you have a bad workout like this one so close to the marathon it plays with your head and gives you dought on you readiness for the marathon.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Mar 25, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
AP 7:11. Tired from yesterdays run.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Mar 26, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
AP 6:58
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Mar 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
10.00
0.00
0.00
21.00
Out 10mi easy.
Back 10mi @ AP 6:12 against the wind.
1mi cool down.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Mar 28, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Tired after yesterdays run.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Mar 30, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
AP 7:14
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Mar 31, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.50
5.00
0.00
0.00
11.50
5 miles @ slightly faster than MP.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Apr 01, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
Easy 12
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Apr 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
0.00
3.00
0.00
11.00
Last 3 mile tempo run 5:40, 5:43, 5:40
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Apr 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 easy in the new racing shoes.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From jtshad on Sat, Apr 04, 2015 at 09:10:56 from 69.20.183.178
What kind of shoes?
From Ryan Achatz on Sat, Apr 04, 2015 at 16:12:48 from 73.47.132.60
Hoka One One Clifton. I have fallen in love with hokas. They have done wonders to my faciaitis on the bottom of my feet. The Cliftons only weight 6.5 oz. I have had bad luck with marathon flats in the past.
From jtshad on Sat, Apr 04, 2015 at 17:55:42 from 69.20.183.178
I have a couple of friends who love the Cliftons. Hoka's just don't work for me but they are good shoes. Glad you have found some that make running better for you.
Sat, Apr 04, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
16.50
0.00
0.00
0.00
16.50
2 hr run. It is Boston Marathon taper time.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Apr 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
6:53
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Apr 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.10
0.00
0.00
4.00
8.10
8x800 with 3 min rest @ 2:37. This was not that hard of a workout.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Apr 08, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.50
0.00
0.00
0.00
10.50
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Apr 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.50
0.00
0.00
0.00
7.50
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Apr 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Sick. This sucks with Boston in 10 days. I guess it is better now than next weekend. I picked up the cough of death and a cold. This sucks!
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From RileyCook on Fri, Apr 17, 2015 at 12:22:35 from 73.52.134.194
Man that is the worst! Nothing is more frustrating than getting sick before a big race. I hope you're feeling better.
Sat, Apr 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
1.00
6.00
0.00
0.00
7.00
Pretty Sick
TM run
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Apr 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.00
0.00
0.00
0.00
6.00
Still sick but ran very easy 6. I should have rested
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Apr 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
0.00
0.00
7.00
7 easy and still feeling like crap
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Apr 15, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
2.00
0.00
0.00
6.00
Still feeling like crap and this cough is crazy bad. I have had it for a week now.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Apr 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
0.00
0.00
5.00
still not feeling even close to 100% and my cough is still bad.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Apr 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
0.00
0.00
0.00
4.00
Still have a cough. I was worried how it would effect the marathon.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Apr 18, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.00
0.00
0.00
0.00
3.00
I actually felt good today but not quite 100%. I still have a cough. Looking back , it was a merical I ran so well at boston.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Apr 20, 2015
Race:
Boston Marathon (26.2 Miles) 02:45:24
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
26.20
0.00
0.00
26.20
2:45:24 for The Boston Marathon today. A 26 second personal best. I was hoping for much more. That said, I am very happy with the day and my time The course was very hard today. There was a headwind the whole race that got stronger the further down the course I went, and it rained half the race. I was very blessed today. It is a miracle that I did this well with being so sick a few days ago and in those conditions.
The experience of running Boston was indescribable. I don't know what else to say about that other than I will remember it for a lifetime.
More info to come
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From Jon on Mon, Apr 20, 2015 at 18:58:38 from 107.203.52.135
Cool- nice race, that's a tough course to do well on, especially with bad weather.
From jtshad on Mon, Apr 20, 2015 at 19:41:41 from 69.20.183.178
Congrats on the PR on a hard course and tough day! Nice strong run.
From Jason D on Tue, Apr 21, 2015 at 18:32:30 from 68.80.27.222
Congratulations on the PR. 2:45 on that course is worth a lot. Probably one of the only added courses that doesn't always seem to help everybody!
From Jon on Tue, Apr 21, 2015 at 19:20:22 from 107.203.52.135
Congrats, Ryan. PR at Boston!
From RileyCook on Thu, Apr 23, 2015 at 10:08:59 from 208.54.4.185
Congrats on the PR. I agree you were fit and ready for more, but sounds like conditions just weren't great for fast running. But keep training hard and you'll crush a huge PR soon.
From Ryan Achatz on Mon, Apr 27, 2015 at 05:40:10 from 50.10.50.5
Thanks for the comments. It has been crazy since the marathon. We finished packing and now are driving across the country from VT to Wy via FL to visit family.
I am will happy with the race. I started out conservatively and it pages off later. I just wish that I had pushed harder the last few miles. I had the energy just mental.
From Tara on Mon, Apr 27, 2015 at 09:08:09 from 50.168.204.104
Way to get a PR in those conditions, Ryan! Congrats to you. I'd love to see what you could do on an easier course with better training and your current fitness.
Mon, Apr 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.00
0.00
0.00
0.00
3.00
3 easy on the beach in St. Augusting FL. I started to feel my calf and quads burn so 3 was enough. This will be the only run I do this week. I had to take the oppertuity to run along the beach.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, May 04, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
1.00
3.00
0.00
0.00
4.00
Starting to train again.
Progressive run on the treadmill at the hotel in Denver. Poring outside. Today is my first day of training at my new job.
It has been a busy 2 weeks. The day after Boston drove to Palmyra, Ny with my mom and spent the night there then came home. Thursday we packed up the ABF truck with our stuff and left Vermont. We moved from Vermont to Rock Springs, Wy. We made a long trip out of it and 4200 miles stopping to see family in St. Augustine FL and NM.
Excited for the new adventure.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From jtshad on Wed, May 06, 2015 at 09:17:04 from 141.221.191.225
Hope the trip went well. Good luck with the new job and adventure in WY!
Wed, May 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.20
0.00
0.00
0.00
6.20
Solid pace. I lost a lot of fittness from being sick, and the 2 weeks off after the Boston.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, May 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.00
0.00
0.00
0.00
6.00
This whole week I am at 5500 ft.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, May 08, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.00
0.00
0.00
0.00
6.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, May 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
1.00
1.30
0.00
6.30
TM progressive. A lot of rain this week here in training in Denver.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, May 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
0.00
0.00
5.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, May 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
1.00
0.00
0.00
6.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, May 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
0.00
2.20
0.00
6.20
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, May 15, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, May 18, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.00
0.00
2.00
0.00
5.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, May 19, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.50
0.00
1.00
0.00
4.50
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, May 20, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
3.00
0.00
0.00
5.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, May 22, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
0.00
0.00
5.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, May 25, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.90
0.00
3.10
0.00
12.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, May 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.00
0.00
0.00
0.00
6.00
I am here in Sullvan, MO for flight training in the PC12. Running will be very incosistant for the next 2 weeks.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, May 28, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.00
2.50
0.00
0.00
5.50
progressive
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, May 30, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
4.00
0.00
0.00
8.00
4 mile tempo.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jun 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jun 05, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
0.00
0.00
0.00
8.00
Sullivan MO. Passed my chechride in the plane. running has been very inconsitant due to job training an learing the new plane.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jun 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
16.00
0.00
0.00
0.00
16.00
Long run in Sullivan MO. Lots of hills. Now that I an done with flight training I can start training for my next marathon.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jun 08, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
0.00
0.00
7.00
From my parents house in Nibley to Hyrum and back.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jun 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
0.00
4.00
0.00
8.00
4 mile tempo run from Hyrum to Nibley
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jun 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
0.00
0.00
7.00
Easy run from my parents house in Cache Valley.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Jun 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
0.00
0.00
0.00
8.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jun 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
0.00
0.00
3.00
5.00
I did some 800s and 400s. It was hard doing those when I am out of shape and at altitude. I am not going to post the times.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jun 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
14.00
0.00
0.00
0.00
14.00
7:06 ap
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jun 15, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
4.00
0.00
0.00
8.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jun 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
0.00
0.00
0.00
8.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jun 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.00
0.00
0.00
0.00
6.00
6 miles up Dale Moon Trail her in Baily creek.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From jtshad on Thu, Jun 18, 2015 at 10:22:52 from 141.221.191.225
Hope the new job and life in WY is going well.
From Ryan Achatz on Sun, Jun 21, 2015 at 16:43:13 from 207.108.62.11
Things are going well and slowing down. I am finally permanently in Rock Springs now. We close on a house on the 30th. I am now running consistent and ready to get back in shape to run a sub 2:40 marathon. It will be Nebo or Huntsville. I have not figured out which one will give me the fastest time.
5 mile warmup followed by a 4.5 mile tempo in (26:33).
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jun 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jun 29, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
0.00
0.00
0.00
8.00
6:47
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jun 30, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
6.00
0.00
0.00
8.00
1 mi warm up
6 mile MP tempo (6:02, 6:07, 6:02, 5:58, 5:59, 5:52)
1 mi cooldown
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jul 01, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.50
0.00
0.00
0.00
8.50
AP 6:54
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Jul 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
18.00
0.00
0.00
0.00
18.00
Slow long run. I was dragging the whole run. AP 7:20
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jul 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
AP 6:57
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jul 04, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Slept in and then didn't make time later for a run.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jul 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.00
0.00
5.00
0.00
11.00
Interval Tempo workout
1 mile easy then 1 mile tempo repeat. 5:34, 5:40, 5:38, 5:36, 5:35
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jul 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
ap 6:49
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jul 08, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Jul 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
13.00
0.00
3.00
0.00
16.00
12 mi warmup
3 mile tempo
1 mi cool down.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jul 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.70
0.00
0.00
0.00
8.70
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jul 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.30
0.00
0.00
0.00
10.30
AP 6:47
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jul 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
5.00
1.00
0.00
13.00
6 miles easy
5 miles MP
1 mile LT
1 mile cool down
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jul 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.10
0.00
0.00
0.00
11.10
ap 6:47
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jul 15, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.10
0.00
0.00
0.00
10.10
7:07
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Jul 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.10
0.00
0.00
0.00
8.10
6:53
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jul 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.70
0.00
0.00
0.00
5.70
7:10
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jul 18, 2015
Race:
Run The Runway 5K (3.107 Miles) 00:17:25, Place overall: 3, Place in age division: 1
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
0.00
0.00
3.11
5.11
This race was put on by the USU Aviation program that I graduated from. We acually got to run on one of the runways at the Logan-Cache Airport. My expectations were low for a good time (under 18) since I have done verually no speed work since before Boston. But I thought that I had a chance to win. However a USU ( I forgot his name) runner and a fast HS kid showed up. The course was flat a s pancake but there was 7 turns and 3 of them were complete 180s. Warmed up in the hanger since it was pouring out right before the start.
There were 4 of us that went through the mile at the same time. One college kid droped off just after 1 mile. I droped back about 5-10 sec on the second mile. the HS kid and USU guy went through mile 2 at the smae time. Then the USU guy took off. I wanted to catch the HS kid I just could not go faster, however, it only felt like a temp run after mile 2. The USU guy beat me by ~ 50 sec and the HS kid by ~20.
5:35, 5:37, 5:35, 0:36
I felt good about the race w/out and speed. But, I have run much longer tempo runs faster than that. I won a gamin forerunner 15 for 3rd.
I was able to talk to a few old friends that I have not seen in few years. I was planning on putting in 20mi today but I went to the airport openhouse with my fam instead and then to Bear Lake. So not more time to run.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jul 20, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
16.00
6.00
0.00
0.00
22.00
Did 22 miles 6 at MP mixed in. Felt very tired and sick when I finished. I didn't eat anything before.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jul 21, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.50
0.00
0.00
0.00
10.50
6:57 AP. I was a little sore in the quads today.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jul 22, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
13.10
0.00
0.00
0.00
13.10
Workout was at MP x 1.1
AP 6:33
I did the first 2.5 and last 2.5mi with 1lbs weights in my hands.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Jul 23, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.40
0.00
0.00
0.00
11.40
Easy
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jul 24, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Hot afternoon run. AP 7:08
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Jul 25, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.70
9.32
0.00
0.00
12.02
2 mi warmup
15 marathon tempo run in the afternoon heat on the track at 6300 ft above sea level. I did it on the track so that I could hit the drinking fountain if needed. (I needed at 3 & 6mi) I am doing my week of night shifts and I am not off of work until 10am. We then went to a parade. So1 the run was in the heat.
15k in 56:30 the last mile and a half really sucked.
0.7mi cool down.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Jul 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
12 easy miles. planned on doing a long run but I was to tired from the workout on Sat.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Jul 28, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
24.00
0.00
0.00
0.00
24.00
AP 7:03
Going backpacking tomorrow in the Wind Rivers, Elkhart Park Enterance.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Jul 29, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.20
0.00
0.00
0.00
12.20
I should not have done a long run yesterday because this would have counted.
I backpacked into the windrivers by my self at Elkhart Park by pinedale wy. I was meeting a group at Island Lake. I did 12.2 miles running/hiking at 17min/mile carrying a 40+ pound pack. The alt started at 9100 and finished at 10600. I was wasted after. I felt like I did a long hard MP run. The group could not believe how fast I packed in. What I did in a few hrs, I took them 2 days.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Jul 30, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
0.00
0.00
5.00
Day hike (no packs) around Island lake and Freemont river. My legs were toast today.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Jul 31, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.20
0.00
0.00
0.00
12.20
We ended up hiking the 12.2 miles out today as a group. We had planned dong 6 and then camping but my brother in law's kneew was not doing well and thought best to do it all in one shot. It took almost 9hrs and about killed everone but me. My feet hurt by the end though. Still and exausting day.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From jtshad on Tue, Aug 04, 2015 at 09:49:11 from 141.221.191.225
Sounds like a fun trip.
Sat, Aug 01, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
0.00
0.00
5.00
5 easy shackout run today my legs were sore from all the backpacking.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Aug 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
15.00
0.00
0.00
0.00
15.00
AM 10 miles easy
PM 5 miles easy
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Aug 04, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
18.00
2.00
3.00
0.00
23.00
18 miles at 7:30/mi the last 6 miles were 3 tempo miles 5:53, 1 mile easy then 2 miles MP
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Aug 05, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
AP 7:10
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Aug 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.10
0.00
0.00
0.00
8.10
Legs heavy and tired today.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Aug 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
Felt good today. Easy run Ave pace 6:40.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Aug 08, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
0.00
10.00
0.00
12.00
10 mile aerobic builder. my goal was to do it in just under 60 min. I did it in 58:51. I did have to stop and take care of buisness. What can you do? This was a HUGE confidance builder. I felt like my workout have been less than par since my Boston workout where I was hitting them out of the park. I have been discouraged because I could not tell if I just was not getting fit again after Boston or of it is the Altitude difference here in Rock Springs at 6300 feet.
This was a pre-Boston type workout. And it made happy. I also felt like I had some left in the tank after and that I didn't kill myself on this run.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Aug 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
6:49 ave pace
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Aug 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
ave pace 6:55
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Aug 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
0.00
5.00
10.00
10 x 800m with 400m jog recovery
ave 2:42/800m @6500ft
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Aug 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
16.00
0.00
0.00
0.00
16.00
Am. 11 easy
Pm. 5 easy and very hot at 4:30
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Aug 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
15.20
0.00
0.00
0.00
15.20
am 10.1 easy ave/pace 6:44
Pm 5.1mi in Cache Valley from my parents house. Very hot but the lower at was nice.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Aug 15, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.10
11.00
0.00
0.00
22.10
Hardware Ranch up Black Smith Fork Canyon down to my parent house in Nibley which is exactly 20 miles. I had my wife drive my up there and drop me off. I got a little later start than I wanted. I wanted to leave the house by 6:30. That is when my 2 year old likes to wake up. She decited to sleep in and wake up close to 7:30. As we drove up we saw like 50+ runners throughout the canyon. I am guessing that most are doing long runs in pre for TOU Marathon. I hit the road just after 8am and it was already starting to get warm and no tailwind down the canyon. I warmed up 3 miles took a potty break and then I started my marathon pace. I wanted to get a 10-12 downhill mp miles. I got 11 in (5:59, 6:04, 6:03, 6:05, 5:56, 6:02, 6:07, 6:04, 6:02, 6:03, 6:05) I could have done 12 but decited 11 was enough and I was coming out of the canyon by then. It was also getting really warm. I stashed 2 water bottle, one at Left hand Fork and the other at the enterance of Hollow Rd. I did stop about halfway throught the tempo run for the first water bottle. I got to my parents house at 20mi. I want in got some liquids and used the restroom, then went back out for 2 more miles to hit 85.3 miles for the week. That is the most miles in a week on record for my by 0.1.
I felt really good about this long run. ave pace was 6:31 and 6:03 for the 11 mile MP tempo.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From jtshad on Sun, Aug 16, 2015 at 08:27:51 from 173.198.176.201
Great job on this long run. Did you get my note about an opening on our fast master's Hood to Coast team? Interested?
From Ryan Achatz on Thu, Aug 20, 2015 at 22:58:14 from 216.46.173.36
Jeff,
I would love to go. It even falls on my week off of work. However, I am committed to something else that weekend.
Mon, Aug 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.50
0.00
0.00
0.00
11.50
Run through Teton National Park. Legs sore from Sat. long run
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Aug 18, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
13.10
0.00
0.00
0.00
13.10
From our camp by Teton National Park. A little quicker than Easy pace.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Aug 19, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
12 easy on a hot evening at home.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Aug 20, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.30
0.00
0.00
4.30
15.60
am. 10 min warm up then fartlek of 1min hard/1min easy x 25
pm 5.1 easy
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Aug 21, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
14.00
0.00
0.00
0.00
14.00
14 easy on the TM. It was to hot out for that many miles. Have not been on the TM since Feb.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Aug 22, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
14.00
4.00
2.00
0.00
20.00
Progressive long run
10 miles easy then 10 mile progressive run all on the TM. I didn't get off of duty(work) until 10am and it was to hot to do a progressive long run.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Aug 24, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
12 easy
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Aug 25, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
1.00
15.00
0.00
0.00
16.00
Downhill marathon simulation/pace treadmill run
15 mi TM PM run. First 10@ 6:00/mi varying incline of 1 or 2. I don't know what % incline that is. The last 5 were at an incline of 2 and the last 4mi was progressively faster. Ave. pace 5:56
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From jtshad on Wed, Aug 26, 2015 at 13:13:27 from 141.221.191.225
Great run!
Wed, Aug 26, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 easy
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Aug 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
14.00
0.00
1.10
0.00
15.10
Easy 12 to North Rock Springs and back. ave pace 6:52
PM 2 easy then 1.1 at tempo pace. ave pace 6:25
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Aug 28, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Aug 29, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
10.00
3.00
0.00
25.00
25 mile long run
I started at Three Patches Picnic Area @ 8400 ft and ended at my house @ 6400 ft for 21 miles +4 miles. I started with 1 mile easy then a 10 marathon pace miles in 1:00:13 ave pace 6:01. Then 2.5 miles easy followed by 3 tempo miles in 17:07 ave pace 5:42. I ran the 4.5 miles easy the rest of the way home. I stopped at the house got a drink and hit the restroom and ran 4 more easy miles around my hood for a total of 25 miles. A grand total of 90.1 miles for the week. That is the most ever. Finished and it was 80 degrees at my house. Good thing that I stashed 3 water bottles on the drive up.
Now it is time to write my talk for Sacrament Meeting tomorrow at church.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Aug 31, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
am. 10 easy. My quads were pretty sore this morning from Saturday's long dowhill run. I started out really slow with a shuffle. But they warmed up.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Sep 01, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
17.10
0.00
0.00
0.00
17.10
am 12.1mi .Started out slow and still a little sore. ave pace 6:48
pm. 5mi legs starting to feel better.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Sep 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
12 easy miles. ave pace 6:57
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Sep 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
14.00
1.00
0.00
17.00
Marathon pace treadmill workout
1 mi warm up
5mi @ 10 mph w/ incline of 1.
5mi @ 10 mph w/ incline of 2.
5mi @ 10 mph w/ incline of 3 then progressive last 4mi increasing 0.1 mph every 0.5 mi.
1 mi cool down
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Sep 04, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
ave pace 7:13. I am feeling tired
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Sep 05, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
19.00
3.10
0.00
0.00
22.10
19 miles easy then the last 3.1 were at marathon tempo pace. (6:04, 6:03, 5:58, 0:34 )
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Sep 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
15.00
0.00
0.00
0.00
15.00
am 10 miles ave pace 6:35
pm 5 miles
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Sep 08, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
5.00
5.00
0.00
12.00
1 mile warm up.
10 mi Progressive aerobic builder on the treadmill at 2% in 57:58
1 mile cooldown
What is the ideal marathon taper? I am thinking of doing a 17 day taper.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From RileyCook on Tue, Sep 08, 2015 at 09:18:58 from 172.56.17.89
I wish I knew the answer to that myself! I think like most things it depends. I try to go with a taper that gives me confidence, and for me that's erring on the side of not enough taper. I lose confidence if I taper too much. But Jason Holt who I run with occasionally loses confidence if he doesn't cut way back.
From Ryan Achatz on Tue, Sep 08, 2015 at 14:34:12 from 75.163.15.78
Thanks Riley. I always get really nervous around taper time. I fear that I am doing something wrong to keep me strong confident and rested. My first few marathons have been the standard book marathon taper of 3 weeks. I tried shortening my taper but it got all messed up when I got really sick 10 days out. This caused me to run more conservatively because I didn't feel 100%.
I feel like I am ready to have a real breakthrough in the Huntsville marathon. I increased my mileage. This cycle I peaked at 90 mpw vs. 80 for Boston. The last weeks prior to taper I have averaged 86.7 mpw and for Boston was 74.8. I think that I feel the most confident with kinda what Holt does. I just looked at his blog. For STG last year he stayed high mileage until about 2 weeks out with his last long run 15 days out. Then he dramatically cuts mileage. I like to cut a lot and maybe I start cutting to soon. I will try what he did and do my last long run about 15 to 17 days out and go from there. So likely Thur I will do my last long run since I went hard this morning.
Wed, Sep 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
12 easy. ave pace 6:55
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Sep 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
15.00
5.00
0.00
0.00
20.00
Last long run of this cycle. 5 tempo miles w/ave pace of 5:53.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Sep 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
9 easy ave pace 7:34
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Sep 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.50
0.00
0.00
0.00
8.50
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Sep 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
0.00
3.00
10.00
4 mile warmup
6x 800m (2:38, 2:37, 2:39, 2:38, 2:39, 2:37)
3 mile cool down
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Sep 15, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
0.00
0.00
7.00
7:11
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Sep 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.50
5.00
0.00
0.00
8.50
2.5 mile warm up
5 mile marathon pace run in 30:18
1 mile cool down
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Sep 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.10
0.00
0.00
0.00
8.10
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Sep 18, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.40
0.00
0.00
0.00
12.40
Ave pace 6:55
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Sep 19, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
0.00
0.00
7.00
miles easy. ave pace 7:13
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Sep 21, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.10
0.00
0.00
0.00
6.10
6:56
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Sep 22, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.00
2.00
0.00
0.00
5.00
2mi warmup
2mi mp run in 12:02
1mi cooldown
taper on. felt really good today.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Sep 23, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.50
0.00
0.00
0.00
4.50
feeling very fresh
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Sep 24, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.50
0.00
0.00
0.00
3.50
I feel like I should be doing more.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From Josh E on Thu, Sep 24, 2015 at 16:43:19 from 205.235.104.4
You are like a caged animal right now. That's exactly how you should feel. I am rooting for you, Ryan. Best of luck!
From Ryan Achatz on Thu, Sep 24, 2015 at 19:52:03 from 65.131.34.147
Thanks Josh. The worst part about training for a marathon is the taper. I always worry if I am tapering to much or not enough and what kind of workouts to run the 3 weeks before. I am going crazy right now. I am hoping to have a super fast race. Wish me good luck.
From Josh E on Fri, Sep 25, 2015 at 15:39:13 from 205.235.104.4
Good luck! My sense is you have the right level of taper together with antsiness and fresh legs. Should be a special race if you pace it right.
Fri, Sep 25, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.00
0.00
0.00
0.00
3.00
Well, we will see tomorrow.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Sep 26, 2015
Race:
Huntsville Marathon (26.3 Miles) 02:53:19, Place overall: 5, Place in age division: 1
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.20
18.00
0.00
0.00
26.20
We will call this race 2:38 or bust. And it was a bust. I took a chance and went out with a group of guys that were planning on running a sub 2:40. I went through the half in 1:17:31 which is a pr in the half. At this point I was alone and thinking that I likely went out to fast. I kept that pace until mile 17 or 18 then the wheels came off and it was over. I decided at this point to shut it down and save it for another race. I wish that I would have started out slower, but I am happy that I tried to go big. More to write later.
5:55
5:47
5:54
5:55
5:51
5:45
5:50
5:50
5:54
5:53
5:59
5:56
5:53
5:59
6:07
6:28
6:55 - I knew that I was not going to break 2:40
7:07
6:58- I ran easy to the end
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From Kam on Mon, Sep 28, 2015 at 10:39:15 from 68.66.163.179
Go big! The course begs you to go big, then spits you out when things flatten out at the bottom of the hill.
From jtshad on Mon, Sep 28, 2015 at 10:43:28 from 141.221.191.225
Nice job going for the big PR!
Mon, Sep 28, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Sep 29, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Sep 30, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
AP 7:44 slow and easy
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Oct 01, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
Quads still sore. ave pace 7:16
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Oct 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Still a little bit sore. I am going to run easy tomorrow too and then hit it hard net Monday. ave pace 7:15
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Oct 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
3.00
0.00
0.00
11.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Oct 05, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
10.00
0.00
15.00
Treadmill tempo run
3 miles warm up
10 miles @10.5 mph incline of 1 in 57:02
2 miles cool down.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From Josh E on Tue, Oct 06, 2015 at 13:17:49 from 205.235.104.4
sorry the race didn't go as you hoped - you still have untapped ability and the training regimen to get there
Tue, Oct 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Ave pace 7:15
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Oct 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
13.10
0.00
0.00
0.00
13.10
Ave pace 7:05
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Oct 08, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.10
0.00
0.00
5.00
10.10
10x 800m
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Oct 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
7:22
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Oct 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Did not have time this morning for a run because we went to Grand Junction for the airshow. I was to tired to run when we got home.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Oct 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
6.00
6.00
0.00
17.00
TM workout
4mi wu
6mi @10mph and an incline of 2 then progressively faster for another 6 miles.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Oct 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 easy TM miles at my hotel in Arora co.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Oct 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
TM in Arora, co.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Oct 15, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
7.00
0.00
0.00
12.00
7 mile tempo run on the Cherry Creek bike path in Aroura, co.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Oct 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
15.10
0.00
0.00
0.00
15.10
am 11
pm 4.1
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Oct 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
0.00
3.00
0.00
11.00
6 miles easy
3 mile tempo (5:37, 5:40, 5:38)
2 mile cooldown
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Oct 19, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
4.00
0.00
9.00
4.5 mile warmup
2 x 2mile @ half marathon pace with 0.5mi rest.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Oct 20, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.00
0.00
0.00
0.00
6.00
Half marathon taper time.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Oct 21, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.10
1.00
0.00
0.00
5.10
1 mile @ 1/2 marathon pace
Running Drills
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Oct 22, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.60
0.00
0.00
0.00
4.60
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Oct 24, 2015
Race:
SLC Haunted Half (13.1 Miles) 01:16:28, Place overall: 3, Place in age division: 1
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
0.00
0.00
13.10
15.10
Happy with my race today. Was 3rd place to Brett Hales and Sam Starbuck. The course seemed long. I got 13.29 and a few others got about the same. I know GPS watched are not not 100% accurate. However, as a pilot I trust my life to precision GPS approaches. I need a new GPS watch. I have an old brick Garmin 305. Any segestions? I am thinking Garmin 620 or 220. I wore a Forrest Gump costume. I even kept it on the costume (beard, mustache, hair & hat) on the whole time. I will post a picture and more info later.
This was a big PR for me. I have not run that many 1/2 marathons.
I started off in 2nd place behind Brett for about .25miles then 2 guys started picking it up. I stuck it behind them and they steeded up a little and I didn't thing it was a good idea to go with them. The forst girl was a few steps behind me and we stayed like this for a about 3 miles and I thought that i was in a good position to get 4th. I started droping the girl and the number 2 and 3 guys started to seperate. about mile 5 I was ganing on number 3 and 2 was about 45 sec ahead. miles 6 or 7 I caught the one guy and he was hurting. I felt pretty good through mile 9 or 10 and I got into the rolling hills where I started to fulter. 2nd place was maybe just over a min ahead and I thought that i secured 3rd place. At mile 11 I just was thinking to atleast hold marathon pace and I might break 1:16. I have a hard time pushing at this point in races when nobody is around. At 12.5 I hit hill at sugarhouse park on the South side and I slowed down here then I tried to push it in to the finsh. I was happy and a little bit dissapointed that at my time. My goal was sub 1:17 and I got that. I just wish that I would have had someone tailing me through the last few miles to push me.
I felt really good after and felt like I could have given a little more if needed.
Spints: 5:39, 5:35, 5:37, 5:36, 5:41, 5:39, 5:37, 5:36, 5:37, 5:51, 5:54, 6:01, 6:15, and 1:44 for .29
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From RileyCook on Sat, Oct 24, 2015 at 13:15:36 from 73.52.134.194
I have the Garmin 610 and it's very rare for a half marathon in Utah to be anything less than 13.2 GPS-measured. 13.2 is usually what certified courses yield on GPS, for what it's worth.
Nice race and congrats on 3rd place. That's $100 right?
From Ryan Achatz on Sun, Oct 25, 2015 at 18:30:29 from 67.2.18.165
Yes Riley I got $100 which payed for the race and a bit extra. I talked to Brett for a little while. Thanks for all the advice you have been giving me. I feel like I am so close to more big PRs in the 1/2 and full before I get too old. Turning 38 this week.
I will post pictures when I get home to Rock Springs. Had a fun but busy weekend. Spent time with my grandma visiting for MD, went to Provo to see my sister new baby and had a combined Bday party for my sister and I.
From Jason D on Sun, Oct 25, 2015 at 18:52:34 from 68.80.27.222
I have a 620, but I don't use half the features on it. The vibrate feature is nice, but the 220 also has this (if you've ever run a race with a bunch of watches beeping this eliminates any question that's it you).
The recovery adviser function is a joke. It's designed for hobby joggers. That's an extra feature the 620 has that the 220 doesn't have. I think the 220 is the way to go for the money. The other features need to be refined for them to be useful.
I've never run a certified half that has come up long except for a course that was rush re-certified due to flooding. The course was definitely long.
However, I notice that most folks in Utah will regularly get closer to the 13.2 mark. That's likely a good thing because a course should measure slightly long given that certifiers measure long (I forget the percentage) for margin of error in the event a record takes place and the course is found to be short. You can read about the London Olympic Marathon measuring process in the link below. I have no idea if all certifiers use the same method but it's interesting:
From Sasha Pachev on Tue, Oct 27, 2015 at 17:51:50 from 192.168.1.1
It is rather ironic that a GPS can be trusted for aviation, but for running. The reason is that the GPS can tell you where you are with the precision of 10 or so feet. For aviation it is usually good enough. For running, you want to know ho far you went, not where you are. So suppose we sample once a second. Consider something like this - a possible scenario for at least a part of your run. You are running in a straight line. First sample comes out to be 10 feet to the right of you, second sample 10 feet to the left. Let's say you are running 5:20 per mile, so 16.5 feet per second. In one second you have actually run 16.5 feet, but the GPS will think sqrt(20^2+16.5^2) so it comes out to about 25.9, or about 57% error in just one measurement that will never be compensated later on.
If you are moving at car speeds, or even better, airplane speeds, the error drops significantly because 10 feet is a small number compared to the distance you can travel during the sample window (1 second).
In practice things are not quite that bad all the time, but a couple of fairly short lasting glitches that fall within the normal operation of the GPS specifications are sufficient to add 1% distance overall even when the signal is perfect and you are running straight. When you are not running straight and on top of it there is interference and the signal gets distorted, we can see much higher deviations.
So GPS, when it comes to running, is not a precise instrument, and in spite of all the advanced technology, does not and will not for a long time be close to the good old wheel measurement and landmark marking method. Which is why USATF and other organizations insist on the low-tech method of course certification.
Mon, Oct 26, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
9 easy recovery miles along the White Mountain foothill trails. This is the first time that I have been up here.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Oct 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
9 easy miles. Still pretty sore ave pace 7:29
Drills
Stretches
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Oct 28, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
9 easy miles. Quads still sore.
Drills
Streches
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Oct 29, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
No run today. Hapy Birthday to me!
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Oct 30, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
1.00
3.00
1.00
14.00
TM run.
9mi easy at an incline or 3
5 mile progressive starting at 6:00/ per mile. (28:52)
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Oct 31, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.10
0.00
0.00
0.00
7.10
7 miles around town with my Forrest Gump costume. I got alot of attention.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Nov 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Nov 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
3.00
0.00
10.00
7 miles wu
3 mile tempo ave. pace 5:35
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Nov 04, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Nov 05, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Nov 06, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.00
5.00
0.00
0.00
11.00
5 mile MP run in 30:26
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Nov 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Nov 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
5.00
0.00
0.00
10.00
5 mile MP run with the big 0.75 mile hill on Foothill Dr. ave pace 6:13
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Nov 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
14.00
0.00
4.00
0.00
18.00
long run on th TM. @ incline of 3. Last 4 progressive in 23:39
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Nov 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Nov 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.50
0.00
0.00
0.00
10.50
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Nov 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.50
0.00
0.00
0.00
11.50
6:36
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Nov 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.00
0.00
0.00
0.00
9.00
9 easy.
drills
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Nov 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
0.00
4.00
11.00
1 mile repeats on the TM @ 3%
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Nov 18, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 easy miles on the treadmill. It was to freaking windy out.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Nov 19, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
0.00
0.00
7.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Nov 20, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
I just couldn't get out the door today.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Nov 21, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
13.00
5.00
0.00
0.00
18.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Nov 23, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Up into North Rock Spring along foothill and back. The usual run. ave pace 7:05
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Nov 24, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
1.00
0.00
3.00
12.00
3x1 mile repeats with 1 mile recovery inetween. Not going to post the mile splits cause they were quit slow.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Nov 25, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Rock Springs Jr. High run. AP 7:14
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Nov 26, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 miles in this winter wonderland.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Nov 27, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 easy mile on the dreadmill. It was really cold out this morning.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Nov 28, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
6.00
3.00
1.00
12.00
6 miles on the tm at PM 3% incline then jumped of to hit the head. 4 mile progressive starting at 6min/mi.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Nov 30, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Dec 01, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
To tired to run today.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Dec 02, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
13.10
0.00
0.00
15.10
TM run
13.1 MP at an incline of 3 in 1:19:48
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Dec 03, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
19.00
0.00
0.00
0.00
19.00
7:08
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Dec 04, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
sick
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Dec 05, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
sick
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Dec 07, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.70
0.00
0.00
0.00
11.70
Easy treadmill day after being sick this weekend.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Dec 08, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.60
0.00
0.00
0.00
11.60
Nice and Easy. It was slick out this morning.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Dec 09, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
8.00
0.00
0.00
12.00
Treadmill fartlek ladder. alternating between 8mph and 10mph at 3%incline
8,10,8,10,10,8,10,10,10,8,10,10
This was a hard workout. I am fatiuged from being sick
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Dec 10, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Dec 11, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Dec 12, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
3.00
0.00
0.00
15.00
Planned on doing 3 more at MP but I was not feeling it today.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Dec 14, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
Starting to feel normal
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Dec 15, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
13.00
0.00
0.00
15.00
13 mile mp TM workout
6.5 mi at 10mph 2% incline X2. I had to hit the head in the middle.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Dec 16, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Dec 17, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
12.00
0.00
0.00
0.00
12.00
12 miles on the TM. It was to cold out today. Wind chill around 0.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Dec 18, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
10.00
0.00
0.00
0.00
10.00
10 miles outside.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Sat, Dec 19, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
15.00
3.00
2.00
0.00
20.00
last 10 miles progressive
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Mon, Dec 21, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
11.00
0.00
0.00
0.00
11.00
Easy run from the inlays in Soda Springs ID in the bizzard. It is always a struggle to get out around the holidays.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Tue, Dec 22, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
sick
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Wed, Dec 23, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
sick
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Thu, Dec 24, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
sick
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Fri, Dec 25, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
No run. Promised the wife that I would not run on Christmas. I still was not feeling well.
