St. George Running Center - Run For Life.

Utah Valley Marathon

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Location:

St George,UT,

Member Since:

Feb 07, 2006

Gender:

Male

Goal Type:

Local Elite

Short-Term Running Goals:

Run below 2:30 in the Marathon.

Personal:

I currenty live in Southern Utah. My wife Kendra and I have 4 children and no pets. We also own/operate the St. George Running Center a specialty running shoe store in St. George UT.  We also head-up the St. George Running Club.

St. George Running Center

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics 2140 Lifetime Miles: 172.00
Asics 2140 2-17-09 Lifetime Miles: 36.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1001.35125.4552.0021.501200.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Utah Valley Marathon (26.2 Miles) 02:49:44, Place overall: 18, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Pretty Pumped about my new "old man" PR today. I haven't been posting in a while but wanted to record my splits down for later. 

My plan was to just go out as relaxed as possible and see what happens the last 6 miles. I have had cramping issues in marathon pasts and I wanted to try a couple different things - I think it worked.

Here are my splits:

1. 6.23

2. 6:20

3. 6:26

4. 6:29

5. 6:23

6. 6:30

7. 6:59

8. 6:57

9. 6:20

10. 6:37

11. 6:44

12. 6:34

13. 6:34  - Half about 1:25'ish

14. 6:35

15. 6:55

16. 6:31

17: 6:32

18. 6:33

19. 6:33

20. 6:22

21. 6:02

22. 6:12

23. 6.21 - slowed for water

24. 6:14

25. 6:12

26. 5:56 - Thanks to Jeff MC coming and running with me the last mile!!

27. last .28 - 5:48 pace average




 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From James on Sun, Jun 13, 2010 at 00:55:50 from 174.23.33.14

It was good to see you and the fam even if it was just for a couple of minutes. You ran well for an old man of 35 years!

From jtshad on Sun, Jun 13, 2010 at 07:39:42 from 69.20.183.178

Congrats on the great time and "old man" PR...welcome to the club (we rule by the way!).

From Superfly on Sun, Jun 13, 2010 at 10:24:34 from 208.117.127.110

Steve I'm totally pumped for you to finally have a good race. I think this is the first time since I've know you that your happy about a race finish. So that's freaking awesome. Way to put one together and finish strong. Your last 10k was pretty awesome and not much slower than mine.

From Mike Warren on Sun, Jun 13, 2010 at 10:28:26 from 74.211.5.221

Steve, if anyone deserved a great race it was you! Your always helping others so not much time for yourself. What an awesome race and holy crap, what an impressive finish! Your the man!!!

From Walter on Sun, Jun 13, 2010 at 10:53:14 from 24.10.169.110

Great job Steve! It was good you came up to hang with our crappy weather and run with the pale runners. You guys always have the year round tan thats not fair. Thanks for all you do with the team and its fun running for you!

From Riley on Sun, Jun 13, 2010 at 13:13:06 from 71.219.58.230

Congrats on your race & I'm guessing your the Steve who sent a pair of Brooks to me a couple of months ago. It's nice to put your picture with your telephone voice. I will be in touch soon, I'm just about ready for a new pair. Thanks and congrats.

From RivertonPaul on Sun, Jun 13, 2010 at 13:15:42 from 97.37.213.178

What a finish. Well done.

From JamesH on Sun, Jun 13, 2010 at 13:16:57 from 174.52.139.219

Steven Abraham!!!! Great job!!! You where due a good race. Your been training hard and its good to see its paying off.

From Holt on Sun, Jun 13, 2010 at 17:26:08 from 75.169.90.161

Steven... great job buddy!

From Paul on Sun, Jun 13, 2010 at 20:02:52 from 174.27.230.30

Great job! Your last 10K was especially excellent. It was good seeing you this weekend.

From Dustin on Sun, Jun 13, 2010 at 20:14:08 from 209.33.243.131

Great Job Steve, very happy for you man. Like has been mentioned you do so much to help so many people out, nice for you to have a great day for yourself.

From josse on Mon, Jun 14, 2010 at 20:00:14 from 75.220.110.221

Good to see you this weekend and great job on you old man marathon:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Summit loop. Steady. 6:30 pace 6 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Met up with the guys at Clydes house. Steady with small tempo - stomach problems during tempo. 5:41, 5:55, 6:06 stopped for bathroom.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy run with Holt and the Pinview XC 8 miles.

Went out ot Quail Res. for a swim with Mike A. 40 min in water. - 4 miles conversion.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy six with the barefoot group. 2.5 barefoot - felt good.

Massage eve - my L. hip was been JACKED.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Holt on Fri, Jul 02, 2010 at 15:01:23 from 75.169.90.161

YOU are JACKED!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy this morning. Store/ riverside loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.303.000.000.0017.30

4th Annual Abraham Lincoln Run. Great Group run - about 30 people. time: 2:13 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy - evening - store loop

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

Got up early and ran with Dave, Logan and Clyde. 12.5 miles w/5 miles tempo. Ended up having stomach issues again - left a present on the side of the trail.

5:46, 5:50 (bathroom), 6:04, 6:22, 6:32 - not the best workout, but I finished it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Jul 06, 2010 at 09:54:44 from 168.179.180.160

good job finishing that!

From Mike Warren on Tue, Jul 06, 2010 at 10:28:26 from 74.211.5.221

Steve, this is the Fast Running Blog not the Fast do your business on the trail blog! Plus Bill may be running on that trail tomorrow. He does not know any better and will open any present.

From Dustin on Tue, Jul 06, 2010 at 12:57:43 from 209.33.243.131

Good job Steve, I spent too much time partying last night and didn't make it over this morning

From Holt on Tue, Jul 06, 2010 at 19:52:16 from 75.169.90.161

Still solid Stevey - have an awesome trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

not much running last week due to being on vacation in NH.

7.5 today - very humid.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

got out in the humidity did 7 miles easy with 5 miles at tempo.

5:40, 5:40, 6:08, 6:10, 6:20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got home at 3am from trip, pretty tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles, store loop. Not feeling very good, cold w/ sore throat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Paced Kendra in the Bryce Canyon Half marathon. Still not feeling well, Kendra was sick also. Another great year at Bryce.

Walter, Amber and Marci did great.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Feeling a little better this morning. Went out and did 9 on the store loop. When I went by the temp at 7:40 it said 92F. OH, SO HOT!!

4.5 evening on treadmill at the rec center.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Mon, Jul 19, 2010 at 15:47:42 from 168.179.180.216

Nice job! it's sooooooooooo hot! but it's a dry heat new hamphire fella

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.254.250.000.0012.50

Ran with the guys this morning - dustin, bill, dave, clyde, logan and james. Did 12.5 mile loop from clyde's with a tempo after the first three miles. We were supposed to do 7 miles of tempo but I only made it 4.25 - 6:15 average. Not to happy - I started feeling dizzy at the end and shut it down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Surprise, it's HOT....and HUMID!!!

Got an easy 9 in this morning - store loop.

4.25 on the mill.

25 min of ISO's

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy run 5.5 miles - 2 miles barefoot.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

9 miles easy - store loop.

5 miles evening 107F.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.100.0011.10

Enterprise 10k race.

5:13

5:24

5:31

5:47

5:50

6:13

felt pretty good most of the race.  The last mile I chocked pretty bad however.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Holt on Sat, Jul 24, 2010 at 14:23:16 from 174.27.236.205

You know... you can enter this as a race report and such.

Hey are you still planning on coming up to camp (even for Thurs/Fri)? If so, I have a kid that needs a ride up Thurs and I want you to present a short class; I'll talk to you about it. But you need to come up!

From scotthughes on Sat, Jul 24, 2010 at 16:40:27 from 209.33.211.3

Great race Steve! Thanks for shuttling my car back to town- the bike ride was fun but maybe too much. Loved the downhill to Veyo, I was averaging 25mph through that 15 miles. I should have continued down the highway instead of Gunlock..oh well!

From Superfly on Mon, Aug 02, 2010 at 15:28:40 from 208.117.127.110

Yeah I would have commented earlier if it was marked a race...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.508.000.000.0013.50

8 mile Tinman tempo with the guys this morning from clyde's house and around the river. Still feeling pretty tight from enterprise 10K over the weekend.

6:25, 6:36, 6:22, 6:45, 6:32, 6:31, 6:39 , 6:32  ( 6:37 average)

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Store loop 9 miles easy. Pretty tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

1000's with Logan at DH track. Not a very good morning - really didn't have anything in the tank. I really wasn't too happy with the workout, but I'm happy I did them.

4 x 1000 - 3:27, 3:29, 3:31, 3:40 - 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.002.000.0018.00

18 on the marathon course - met-up at the church on Bluff and went up the marathon course right above Veyo. Great group - about 40 people met at the church - I think the biggest group went up to the 13 mile point.

Anyway - took the first few easy then went down to marathon pace, then caught up to Aaron and Logan and the water, then did 5:30 - 5:40 pace until I saw Kendra's group, ran with her for a while - then had a hard time getting going again.

 

This week - I felt pretty tired the whole week. I'm not sure why, I took two days off. My throat has been a little sore so I'm probably battling a little virus.

Next week 70 - 80 miles, planning on hitting tempo on tues, track on thurs and the trails 15 on sat.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jtshad on Sun, Aug 01, 2010 at 12:02:48 from 69.20.183.178

Great run, hope you start feeling better and get some energy back.

From Bill on Mon, Aug 02, 2010 at 13:43:35 from 168.179.180.160

Thanks for pacing me for a couple of miles Steve. you made those miles go alot easyer!

From Superfly on Mon, Aug 02, 2010 at 15:29:04 from 208.117.127.110

Nice run Stephen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 easy this morning - river loop. Really hot towards the end of the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.000.000.0015.00

Great work out this morning with Clyde, Dustin, Dave, Logan, Bill and James. 9 mile tempo with 6 miles of warm up and cool down.

6:14, 6:23, 6:11, 6:17, 6:17, 6:12, 6:12, 6:16, 6:06


 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Aug 03, 2010 at 10:47:20 from 168.179.180.160

Nice one Steve. you got faster at the end!

From Bill on Tue, Aug 03, 2010 at 10:58:28 from 168.179.180.160

LOL I am Beautiful and so are you! "Except WildBull" That's it I get free shipping now! LOL.

From Superfly on Tue, Aug 03, 2010 at 12:36:23 from 208.117.127.110

Great job this morning Steve. That may be one of your best workouts in awhile.

From Dustin on Tue, Aug 03, 2010 at 14:02:26 from 209.33.243.131

Very nice workout Steve. You've been running really well lately.

From Holt on Tue, Aug 03, 2010 at 16:22:40 from 75.169.90.161

Great job Steven - that was a killer workout with perfect pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.201.000.000.006.20

Up in SLC for the OR Show. Went out in the rain and did 6.25, it was nice to go out at 5 pm and not die from heat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy 18 up here in SLC with Kendra. We had a great time running from 4500 up to Memory Grove and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Fri, Aug 06, 2010 at 11:50:08 from 208.117.127.110

wit a bat?

From jtshad on Fri, Aug 06, 2010 at 11:52:30 from 204.134.132.225

Nice run, enjoy the reprieve from the heat. Hope the show is going well. Keep running strong.

From Bill on Fri, Aug 06, 2010 at 12:19:34 from 75.169.129.163

or show? you going to be back saturday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

pinevalley 15 miler - 5th place hips and ankles felt jacked. 1:42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Sat, Aug 07, 2010 at 18:00:36 from 208.117.127.110

Good job today Stephan. Hope you get that hip figured out. See ya around and stay cool this summer.

From Bill on Sat, Aug 07, 2010 at 18:55:33 from 75.169.129.163

Nice run Steve! Glad to see you had a good race. sorry I missed you. I did not know you guys were all heading up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

river loop, took it slow - a bit cooler out. 14 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

Tempo day. Dave, Logan, Bill, Clyde and Myself. 3 miles warm-up, 10 miles tempo, 3 miles cool down. Still pretty cool out in the morning.

6:15, 6:16, 6:09, 6:13, 6:09, 6:10, 6:09, 6:09, 5:56, 5:52 - 6:08 average.

Pretty happy about the workout today. Dropped 7 sec/mile faster from last week's 9 mile tempo.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From scotthughes on Tue, Aug 10, 2010 at 10:25:05 from 209.33.211.3

Very strong Steve! Temps were awesome this morning

From Dustin on Tue, Aug 10, 2010 at 10:36:25 from 204.113.48.77

Nice job Steve, very consistent with those splits.

From Superfly on Tue, Aug 10, 2010 at 11:02:59 from 208.117.127.110

That's two solid tempos back to back the last two weeks. Your moving in the right direction big guy.

Good job!

From Holt on Tue, Aug 10, 2010 at 11:33:13 from 204.113.55.41

You're moving man!

From RUNNMAN on Tue, Aug 10, 2010 at 18:34:38 from 64.255.88.127

Good job Steve. Stay consistant.

From Adam RW on Wed, Aug 11, 2010 at 08:32:05 from 155.101.152.123

You're showing Clyde up. 7sec/mi! At that rate...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 9 miles this morning - store loop. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.005.000.0012.25

Good workout this morning with the wonder twins - Clyde and Dave. 8x1000 with a 200m recovery jog. 3 miles warm-up 3 mile cool down. I set out just run as relaxed as possible.

Here's the splits for the 1000's:

3:38, 3:36, 3:31, 3:29, 3:27, 3:26 (bathroom issues), 3:25, 3:22

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Thu, Aug 12, 2010 at 11:53:01 from 208.117.127.110

Clyde and Dave? Where was Logan?

From Holt on Thu, Aug 12, 2010 at 13:16:39 from 204.113.55.41

That's fun that I got that workout in! Hopefully I will reap the benefits - since I wasn't there!

From ben on Thu, Aug 12, 2010 at 13:28:56 from 209.33.248.15

Nice workout!!! What is the benefit of 1000's over 800's? Also, I have bathroom issues every time after the 3rd interval... :D

From Logan Fielding on Thu, Aug 12, 2010 at 20:47:59 from 205.126.94.74

That is bull! I knew I was there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Ran to the Store - tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.007.500.0022.00

Great run this morning with the group ( 40 people today!). Took the shuttle up the course with everyone. Got off  at 16 miles from the church and ran down to Winchester, started the tempo to the finish and back up 3 miles to the church (cool down) from the finish for a total of 22. 

Tempo 7.5 miles:

5:35, 5:29, 5:35, 5:39, 5:35, 5:35, 5:47, 5.47 (pace for last .50)

 I'm pretty happy with this workout. I haven't run like this for a while.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Paul on Sat, Aug 14, 2010 at 16:18:30 from 174.27.160.216

Great tempo, Steve!

From ben on Sat, Aug 14, 2010 at 16:23:18 from 4.254.234.191

Today was the perfect run day! Good weather, great friends to run with, and a most excellent run!! Nice job on your run!! Thanks for your efforts!!! :D

From Holt on Sat, Aug 14, 2010 at 17:04:10 from 75.169.90.161

I'm still saying ever - since I don't think you could have been this strong even in your PR year, you were just younger and could get away with it (based upon the Steven we now all know and love!).

From Holt on Sat, Aug 14, 2010 at 17:04:33 from 75.169.90.161

By the way the shuttle was nice - it was nice to not have to worry about a car up top.

From Bill on Sat, Aug 14, 2010 at 20:06:31 from 75.169.129.163

Nice Run Steve. it is good to see you doing so well! your very talented. Thank you for organizing the Busses. you and Kendra make it happen!

From Steve Hooper on Sat, Aug 14, 2010 at 23:02:55 from 75.165.239.186

Thanks for the encouragement guys. The bus stuff was mostly Kendra - she did all the work.

Dave - It's not my fastest ever, just fastest as an old man. The year I got my 2:37 I was on 2:28 pace until mile 21. Here's my time from the Dixie 15K Tune Up the same year (Dammeron Volcano - The Locker Room). Here's the link:

http://www.runnercard.com/results/1999/Dixie/MEN15K.TXT

From Superfly on Sun, Aug 15, 2010 at 12:41:27 from 208.117.127.110

Looking super so far this summer Steve. It's time to set a lifetime PR. 2:33 sounds like the number.

From Dustin on Mon, Aug 16, 2010 at 10:03:32 from 204.113.48.77

Nice job on the run Saturday morning. How was the Chinese over in Hurricane?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy 14 - Store loop. Pretty hot out again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Mike Warren on Tue, Aug 17, 2010 at 09:37:37 from 74.211.9.222

Great start to the week. Your scaring me with your speed. They say life begins at 50, or are you in your 4o's:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles store loop - I really need to get out earlier.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 - dropped car off at the shop, air conditioner went bad. Ran home the long way, really humid. Listened to Justin Beiber the whole way.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Easy Run 10.25 -saw Clyde and run with him for a couple miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.000.000.0020.25

Ran with the BOYZ this morning. 4am at Clyde's house. SunRiver loop. Steady pace nothing exciting, except for Logan's lane changes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Mike Warren on Sat, Aug 21, 2010 at 12:50:13 from 74.211.9.222

Nice week Steve! Your lookin Lean & Mean.

From Bill on Sat, Aug 21, 2010 at 13:54:10 from 75.169.129.163

Steve is looking good Mike! Dont mess with him i found him first! Did logan at least signal with the lane changes

From Superfly on Sat, Aug 21, 2010 at 15:18:43 from 208.117.127.110

Great run today and good week. Too bad you missed Tuesday and then you would have had a great week. Oh well. Big Gulps huh?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.000.000.0013.00

6 miles warm-up cool down. 7 miles at 6:04 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

5 miles easy and about 4 mile at threshold - Fartleks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Fri, Aug 27, 2010 at 10:45:50 from 75.169.129.163

Nice going Mr Hooper! I see big things happening to you this year at st.george

From Mike Warren on Fri, Aug 27, 2010 at 11:59:54 from 207.50.149.221

Bull, you were not suppose to mention the things that are going to happen to Steve this year shhh:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles this morning - river loop. Easy, I didn't sleep well last night so I got up a little late.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.000.000.0020.00

Didn't push too hard on today's run. Ankles started acting up about 16 miles in along with my hip flexors.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Sat, Aug 28, 2010 at 12:30:37 from 208.117.127.110

I'd guess it may be from something you ate last night?

From Bill on Sat, Aug 28, 2010 at 12:34:57 from 75.169.129.163

or Did last night.

From Mike Warren on Sat, Aug 28, 2010 at 12:42:21 from 74.211.9.222

It was did:) Thanks Steve, you got the miles in and we all know what kind of shape your in. I know your going to have a great Oct!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles -store loop. felt pretty good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

tempo from clydes - 3miles @ 5:50, 2min recovery, 2 miles @5:50 pace (hamstring started acting up cancelled last tempo mile).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

flu bug - cold chills & achy all over.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dustin on Wed, Sep 01, 2010 at 23:18:24 from 209.33.192.10

Hope you start feeling better Steve.

From Baggs on Fri, Sep 03, 2010 at 12:09:15 from 204.113.55.55

You may have to run it out:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

still sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

went to work but still sick.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

feeling even worse - went to instacare - 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

feeling a little better today I think the drugs are kicking in.

 i hope to get in at least 6 or 9 miles tomorrow - slow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Mon, Sep 06, 2010 at 13:59:58 from 75.169.129.163

sure they have. hope you get your groove back!!

From Superfly on Sat, Sep 18, 2010 at 18:53:29 from 208.117.127.110

YOU ARE A ROCKET and a ROCK STAR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Tried 4 miles - still sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

tried 6 miles - still sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

feeling a little better - didn't run - flew to CA

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

getting better - in CA

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still in CA

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Washington loop - feeling a lot better. Went out 6 - still a little weak.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nice and slow 9 miles - store loop. still weak.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Feeling back to normal. Taking it easy with running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

I was going to get together with the guys for an 8 mile tempo but didn't feel ready. Did the store loop w/ 3 miles at tempo. 5:32, 5:35, 5:48

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 store loop really slow. Calves tight from tempo yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0017.000.000.0020.00

Race almost 19 with the guys down the marathon course. Did marathon pace tempo for 17 miles @ 6:07 pace average. Then ran a little more after - doing clean-up with the club on the marathon course after the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Sun, Sep 19, 2010 at 13:52:12 from 208.117.127.110

Good job yesterday Steve. How are you feeling today after? Sorry I didn't come to do the clean up... I didn't understand that's what you were doing for real... or I would have made plans to come. Anyways hope it went well.

From Steve Hooper on Sun, Sep 19, 2010 at 20:44:39 from 209.33.254.93

I feel surprisingly well. Calves are a little tight but not bad.

No biggie on the clean up - there were plenty of people - about 12 I think. We got a ton of trash.

From Bill on Mon, Sep 20, 2010 at 11:42:26 from 168.179.180.35

Sweet run steve! you are going to come close to a new PR this year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

store loop. easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

River loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

store loop

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

river loop cut short - stomach problems

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 river loop - easy.

plan for next week:

monday - 6 miles

Tuesday - 8 miles w/2 miles @ marathon pace.

Wed - 6 miles

Thursday - 5 miles w/6x100 m strides.

Friday - no run or 4 miles easy.

Sat - SG Marathon

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Mon, Sep 27, 2010 at 11:42:28 from 168.179.180.35

sweet plan! I think i will use it to if you do not mind!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy six - taper time

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

Well, I guess I better write about the St George Marathon this year. Last year I didn't write down my splits and I really regret not spending the time - now the splits are lost forever.

1 - 6:16  - Once we started I was surprised how fresh I felt (not in the Dave Holt kind of way). I guess that's what the tapper is for. My plan was to keep it at 6:20 for the first two miles then drop it down a little. I wanted to get some solid miles in before Veyo hill and the Dammeron Hill.

More coming soon....

2 - 6:20

3 - 6:06

4 - 6:05

5 - 6:08

6 - 6:00

7 - 5:58 -

8 - 7:07

9 - 6:29

10 - 6:28

11 - 6:37

12 - 6:18

13 - 6:08

14 - 6:06

15 - 5:58

16 - 5:56

17 - 6:00

18 - 6:13

19 - 7:04

20 - 7:13

21 - 6:07

22 - 6:36

23 - 6:56

24 - 7:00

25 - 6:45

26 - 6:43

26.2 - 5:46

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Fri, Oct 08, 2010 at 11:03:37 from 208.117.127.110

Good improvement but too bad the weather was bad because you were really due for a super race. You should also post your 10, half, and 20 mile splits if you have them. I find them pretty handy to look back on.

From Paul on Fri, Oct 08, 2010 at 12:19:05 from 65.103.252.214

Solid race Steve, good job. Impressive to beat your UVM time, given the heat.

From Dustin on Fri, Oct 08, 2010 at 12:55:38 from 204.113.48.131

Good job on the race Steve. You've had a pretty good year with both of your marathons

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 9 this morning - still a little tight but feeling really good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From ben on Wed, Oct 06, 2010 at 22:31:35 from 4.254.233.209

Crazy man!!!! I ran 3 very carefully!!!

From scotthughes on Thu, Oct 07, 2010 at 13:47:45 from 209.33.211.3

Good job Steve~

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got Sick For 3 week with pneumonia

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Went out to do 6, still not 100% ended up doing 2. 

That pneumonia I got after the marathon kicked my butt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles with 2 x 400m pick ups. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.006.00

Didn't think I should get up and go long this morning with the group.

Ended up going out a little later and got 6 miles. Did a couple 800m repeats in the middle of the run.

1st - 4:43 pace average

2nd - 4:48 pace average

If felt good to push a little. I think I'm going to do more 800m repeats through Nov.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

went out and did the store loop. nice steady pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.506.50

did 3x800m with warm-up and cool down.

1 - 4:49 pace

2 - 4:42 pace

3 - 4:39 pace

I was going to do 4 but the calves started getting tight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dustin on Tue, Nov 02, 2010 at 11:53:11 from 204.113.48.131

Nice job, those are pretty fast.

From Bill on Wed, Nov 03, 2010 at 14:06:21 from 168.179.180.160

He is prety fast! Did you ware your fast tights?

From scotthughes on Wed, Nov 03, 2010 at 17:11:56 from 209.33.211.3

Good to know you are back at it Steve. Blazin fast!

From MichelleL on Wed, Nov 10, 2010 at 21:06:18 from 67.41.178.22

Holy freaking cow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Store loop Easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Went out with James in the morning and did 2 x 8 min @ VO2 pace.  I ended up struggling with these.

1st - 5:46 Pace - slight down

2nd - 6:25 Pace - slight up


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Store loop extended -steady pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.002.008.50

Warm -up, 4x800M, cool down ( started off tight in the hips & calves)

1st - 4:50 pace

2nd - 4:56 pace (couldn't get going)

3rd - 4:50 pace

4th - 4:48 pace

A little slower than last week. However, I felt better, and my heart rate dropped faster after each repeat.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Adam RW on Wed, Nov 10, 2010 at 23:23:33 from 24.10.132.131

I like the way you did that. Honest but at first I thought they were mile repeats... Either way, nice workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy day, 6 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

Went out and did 2x8min. just like last week to see if I could do any better - But, I did about the same. 

1st 8 min - 5:42 pace

2nd 8 min - 6:20 pace ( 4 seconds fast than last week)

Even though i wasn't faster, I did feel like I recovered better.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Store loop extended - a bit cold at first.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

Early morning run (5am) with Dave, Logan and Bill. Did out and back from the old store to Ivins.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Store loop extended - nice and easy. Great morning. I brused my forefoot last week on my 800M repeats and I'm still feeling sore from it. I think I'm going to stay away from my TypeA's for a while.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.002.509.25

Great workout this morning.  Spent some good time stretching last night and I think it really made a difference for today's speed work. 

Warm-up

5x800m - added one more from last week.

1st - 4:48 pace

2nd - 4:40 pace

3rd - 4:38 pace

4th - 4:50 pace (still feeling beat-up from the last one, sand bagging it.)

5th - 4:38 pace - came back and laid it down.

Cool-down.

This is my 4th week of of doing these repeats.  I feel like I'm just barely beginning to get my leg turn-over under some type of fluid control.  I'm very please with today's improvement.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jtshad on Tue, Nov 16, 2010 at 11:55:10 from 204.134.132.225

Wow, great workout and awesome pace! I haven't hit a workout like that in a long while!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Took it easy this morning. Hips a bit tight from yesterday. Taking some extra time for stretching tonight.

 - store loop extended

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

Ran with Jame H. this morning. Did 2x9min. Felt pretty good until the stomach started acting-up.  After the first 9min I had to take a serious VPB on the side of the bike path. Then on the second repeat it started acting up again.

warm-up

1st - 9min - 5:44 pace

2nd - 9min - 6:00 pace

cool-down


 

 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From JamesH on Thu, Nov 18, 2010 at 13:12:20 from 74.211.22.194

Thanks for getting me out this morning. Good job even with having issues.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

store loop -extended. Great Run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

River loop - easy, felt tired towards the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Store loop extended. Nice steady pace 7:30 pace ave.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.003.0010.50

Did 6x800m this morning. Felt a little tight and forced but felt good once I got moving.

1st - 2:24 - 4:48 pace

2nd - 2:23 - 4:46 pace

3rd - 2:22 - 4:44 pace

4rd - 2:22 - 4:44 pace

5th - 2:17 - 4:34 pace

6th - 2:18  - 4:36 pace

Really happy with how this workout turned out. I added one more repeat from last week and was still able to pull off some good times at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From scotthughes on Wed, Nov 24, 2010 at 10:34:02 from 209.33.211.3

Nice workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I don't know if I would call it a run today - more like a death march. Not only was I beat-up from yesterday's workout. I left my shoes out on the front porch and they were frozen for the first 4 miles.

8 miles, easy and slow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From JamesH on Wed, Nov 24, 2010 at 14:21:38 from 74.211.22.194

Nice work there slick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

I'm counting Thanks Giving Dinner as at least a mile. It was hard putting down that 4th serving

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still recovering from yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

Great run with Dustin, Bill, Dave, James, Clyde and Logan. Nice steady pace on the river loop. Picked up a bit at the end. Good run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Easy Morning run. Took it easy - R. Hip a bit tight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

 

 I was planning on going out to do speed this morning but the weather got the best of me. Kendra and I went over to the Rec Center and I stretched while Kendra put some miles on the treadmill.

Afternoon

Warm-up

1st - 2:26 - 4:52 pace - this first interval felt labored - I think I stretched too much this morning.

2nd - 2:22 - 4:44 pace

3rd - 2:22 - 4:44 pace

4th - 2:23 - 4:46 pace  - had some issues with cars being in the way, tried to make it up the last 100m.

5th - 2:21 - 4:42 pace

6th - 2:15 - 4:30 pace - really tight on the cool down after this interval- But, it was my fastest this month.

I was going to do 7 but my L. hip got jacked on the 6th interval - so I just shut it down. 

Cool-Down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RUNNMAN on Fri, Dec 03, 2010 at 12:21:57 from 209.33.225.139

Nice speed work!! I'll be watching for some big things from you in 2011.

From Steve Hooper on Fri, Dec 03, 2010 at 15:44:37 from 75.165.234.118

Hey, Thanks Ken!! How's your training going?

From RUNNMAN on Fri, Dec 03, 2010 at 18:23:49 from 209.33.225.139

Daily bike training. I feel strong just not running. Your 800m splits are awesome. How much recovery between sets?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Store loop extended - waited for the sun to come up so it was a little warmer.

4x100 strides at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.256.001.000.009.25

Good workout with Dave and Clyde tonight -started at the convention center, up the bike path to river road, into Bloomington Hills, Down to Bloomington and back.  We did a 1x5min pick-up -I was pretty happy with my 5:25 ave. Bathroom break at Flying J - It ended up being a ton of gas (that's funny). The whole 9 miles was a 6:38 ave. pace. It was nice to get in a solid run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Store loop - extended. It was a bit warmer - 40F so I wore shorts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Met-up at Clyde's this morning with Dave, James and Clyde. Never really got going.  My hips just kept getting tighter and tighter. I decided to cut the run short due to being so tight. Easy 12.  The other guys did 14.25.

Slow and Easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

Treadmill Miles - It was raining this morning so I went to the rec center. Did 9 miles and mixed it up a little - 3 miles at 6 min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.003.5011.00

7x800 this morning. I was hoping to get 7 repeats in last week but my hips started getting too tight so I only got in 6. My goal was to just get through the whole workout so I tried to keep the repeats more consistent.

 Warm-up

1st - 2:22 - 4:44 pace (legs and hips not working too well.)

2nd - 2:23 - 4:46 pace

3rd - 2:23 - 4:46 pace

4th - 2:23 - 4:46 pace

5th - 2:20 - 4:40 pace

6th - 2:20 - 4:40 pace

7th - 2:14 - 4:28 pace - Going Rogue!!

 Cool-down.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Tue, Dec 07, 2010 at 14:57:25 from 208.117.127.110

Nice workout. Your going to run a 4:40 mile this Saturday.

From Adam RW on Tue, Dec 07, 2010 at 22:30:56 from 24.10.132.131

I second Clyde. Way to top it off there at the end!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.001.000.0017.25

Store loop - Easy. Felt good, right hip a little tight.

Met up with the guys at the convention center tonight. We did 9.25 miles - picked up the pace a little at the end 5:50 the 8th mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Easy 9.25 miles this monring.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.500.009.00

Not much of a run this morning. Showed up late to club run and missed the guys. I finally found them but only ended up running with them for about 4 miles. I just couldn't handle the heat. Got pooped out the backend of the group after about 1.5 of 5:30ish pace. Legs felt fine, I just couldn't handle the discomfort and I wasn't relaxing.

It was good to get out though.

 Next week goals: Get Between 63-70 miles, 8 x 800 on Tues, Run 3 miles under  6 min pace on Thurs.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

easy morning miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

Went out and did 800's this morning. Things were pretty forced - hips tight as well.

1st -  2:22 - 4:44

2nd - 2:20 - 4:40

3rd -  2:20 - 4:40

4th - 2:24 - 4:48

5th - 2:20 - 4:40

6th - 2:22 - 4:44

Ran out of time and had to get back to the house - did only 6.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.500.0016.50

Run with Clyde, Tyler, Dave, Logan, Aaron and myself. River loop extended from clyde's 3 miles tempo with a start at the normal tempo start out in the fields. 5:40, 5:57, 5:49

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

easy morning run - store loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

1 mile warm-up, 3 mile tempo, 4 mile cooldown.

Tempo - 5:23, 5:46, 5:59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Tue, Dec 21, 2010 at 11:55:13 from 208.117.127.110

That's your best 3 mile tempo in a long time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Store loop - easy, cheesy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.004.150.0013.25

Easy 4 this morning. Out and back.

Evening - no club run - went out and did the store loop w/3.5 mile tempo. Plus a little speed bonus towards the end of the run ( I got caught at a light during the speed bonus and decided not to go anymore, was planning a 1mile pick-up). Here's the brake-down:

1st - 5:38 pace

2nd - 5:34

3rd - 5:53

3.5r - 5:48

I felt pretty good, my stomach was acting up a little.

Speed Bonus:

.65 - 5:34 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Easy run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Store loop easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.250.009.25

Tempo - 5:30, 5:31, 5:51, 5:48 - same course as last Thursday. Dropped 13 seconds total from last week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bec on Wed, Dec 29, 2010 at 01:03:43 from 71.199.12.198

:O You are fast! I think you know my friend... Anna Dalton. I think she is your niece? Sweetest girl ever!

From TylerS on Wed, Dec 29, 2010 at 10:43:13 from 63.248.32.71

That is pretty impressive!! You are going to rock painters! Great job Steve!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Store loop easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Got out this morning and did the store loop. It was nice to have a little bit of snow on the ground. My toes were a bit cold at first but got warmed up after about 3.5 miles.

9.5 miles steady. No tempo today due to ice and snow. - darn.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1001.35125.4552.0021.501200.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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