| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2280.09 | 138.17 | 168.35 | 21.25 | 2607.86 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 0.00 | 10.50 |
| Went out in the cold this morning and did 11 miles, w/4 miles at 6 min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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River loop from the house. The most snow I've ever ran in here in St. George. I had to be careful not to slip in some areas. Saw a car that went off the road over by StoneCliff.
11.5 @ 6:50 Average. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 3.50 | 0.00 | 9.25 |
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Store loop with mile repeats.
1st - 5:18
2nd - 5:24
3rd - 5:13 pace for only .50, was planning on a mile but I was hurting pretty bad and blew-up.
4th - 5:22
I was really happy about these repeats, except for having to stop my 3rd early. I just got too excited and went out too fast. I was surprised how tired my arms are after doing these repeats today. I'm not sure if I'm holding my arms wrong or they're just being wimpy (mostly in the forearm). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Up all night due to sick kids, worked until 7pm - no run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Nice steady run 6:55 pace - river loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River loop 14 - 7:10 pace ave. Nice morning a bit warmer than yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 4.00 | 0.00 | 0.00 | 14.50 |
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Group run - Aaron, Logan, Clyde, Dave & I ran the new SG Half Course. 6:38 pace average. 4+ mile tempo at the end. Felt pretty good until the tempo and my stomach started having issues. Good morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy Run - Store Loop. 9.25 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
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Store loop w/ 4x1 mile repeats. 3-5 min rest. Same repeats as last Tuesday.
1st - 5:18
2nd - 5:24
3rd - 5:30 - last week I blew-up on this repeat and only got .50. So, I'm happy I was able to get through it with a somewhat respectable time.
4th - 5:21
It felt good to get this workout out of the way this morning. I found it difficult getting into a rhythm the first repeat, but felt better as I worked through them. Pretty happy over all.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Nice steady pace. Got tired the last 5 miles and slowed down at the end for some reason. Just feeling depleted today. I could have been a little dehydrated. 14 miles 7:10 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 2.00 | 2.00 | 0.00 | 13.25 |
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Went out and did an easy 4 miles this morning before my massage. Group run from CC. Ran the 9.25 mile loop on the bike path to Flying J to Bloomington and back to the CC. Great run - 6:24 average. Busted out a good .50 mile pick up around mile 6 or 7 on Navajo Dr.. The last 2 miles on the bike pace turned into a solid tempo. I felt pretty good but just couldn't hold below 5:30 so I got spit out the back of the group going into mile 9. Overall, I'm pretty happy with how I felt today. I'm feeling a little more relaxed below 6 min pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 store loop this morning. Took it real easy parcheesi. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.64 | 0.00 | 0.00 | 0.00 | 14.64 |
| Met-up with Dave, Logan, Mike, Bill, Dustin, Aaron and Clyde this morning and ran the SG Half Course. Nice steady pace. I didn't have the Garmin but according to Dave's Garmin we averaged in the 6:40's. I really didn't feel that great this morning, my left hip was acting up a little bit. Started a small push the last 5k - got dropped.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Slow going this morning. I don't know what my problem was. I think I'm going to spend some time stretching tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
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Really happy with the gains I made today in my 1 mile repeats. This is the third week in a row I've done the 4 x 1 mile repeats on the same course. About 10 sec fast per mile.
1st - 5:08 2nd - 5:18 3rd - 5:21 4th - 5:09 Planning on taking the rest of the weeks run easy. I have a massage scheduled for Thurs. So, we'll just see how Sat. goes at the SG Half Marathon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 mile river loop. Slow, Slow, Slow. Tonight I'm going to spend some extra time stretching.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy run this morning. Store loop. 4 x100m strides at end. No club run for me tonight, I'm getting a massage! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
St. George Half Marathon (13.1 Miles) 01:17:55, Place overall: 14, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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Great morning for a race - good weather 41 F at 9am with no wind. Here's the splits:
1st - 5:55
2nd - 5:58
3rd - 5:48
4th - 5:45
5th - 5:55
6th - 6:02
7th - 5:51
8th - 6:03
9th - 6:09
10th - 5:57
11th - 6:01
12th - 6:03
13th - 5:55
13.1th - ?
I was really happy about this race. I struggled a bit more than I thought I was going to the last 6 miles. Going around the second loop past the Dixie Center I had to keep telling myself to push out of my comfort zone and not just set back and cruise. I haven't done any tempo workouts past 4 miles since September so my body and brain weren't liking the discomfort. I was shooting to go under 1:18 and I made it - by only 5 seconds, but I made it.
It was great to see Paul, Michelle, Jeff and others from out of town. Almost everyone had a pretty good race. I really think it's going to be a great year of racing for the group.
Moving Forward: My next race is the DogTown Half Marathon in Washington, UT the end of Feb. I'm going to drop a few more lbs. in the next month. I'm still at 170lb - my best race weight is 155 - 160. I'm hoping that will help a bit. Also, I'm planning on bumping the weekly miles up from 50-60'ish to the 70's for the next month as well and continue with the Tues & Thurs speed and tempo workouts. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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Store loop this morning really slow.
After the race and helping out at the store on Sat. I came home to a couple of sick kids. Stomach issues and vomiting. It wasn't too hot of a weekend. By Sunday I wasn't doing well. We'll see how it goes this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Store loop - nice steady pace, great morning! I normally do speed on Tues, but decided to hold off today to let myself recover from sat's race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River loop - easy but steady. 7:18 average. Great morning, felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 2.00 | 0.00 | 14.00 |
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River loop about 7:15 pace. 2 x 1 mile stiders in the 5:40's - trying to get my legs moving again after the race. Good Morning.
I'm not going to be able to make it to Club tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 1.00 | 0.00 | 9.25 |
| Easy Cheesy run this morning. Did the Store loop with 2x800 strides at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
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Met-up at Clyde's house this morning with Aaron, Mike, Dustin, Bill and Clyde. The plan was to do 20, but I only needed 15 for the day so I cut the second loop short. Nice steady pace most of the run. We started off really slow but I still ended up with 6:47 average pace. I had a few stomach issues as well from Cafe Rio the night before So, I had a pit-stop at Pilot.
Really happy about the run and a good end to the week and a good month. I'm really happy with the improvements I've made this month and my race at the SG Half.
Next month I plan on keeping the miles about 70 miles a week and keep doing my Tues and Thurs speed workouts. I'm thinking about going back to doing 800's or 1000's again on Tues. but in a different location and not every week. I also want to build-up my mile repeats to 6x1 miles with all of them as close to 5min pace as possible by the first part of March. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy, Easy. Nice morning. Store loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 4.00 | 9.50 |
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Tough morning of 4x1mile repeats. Did the same repeats I've been doing in January but just couldn't seem to get going. The times weren't too bad. However, I was slower than a couple weeks ago. I think a lot of it was mental and I did have a little headwind.
1 - 5:16
2.- 5:24
3.- 5:27
4.- 5:26
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not Doing Well. Took today off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick, stayed home from the store. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Still sick but doing a lot better. Stayed home from the store. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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It was good to get going again after being sick most of last week. I still felt a little jacked during the run but, it's to be expected. 9.25 miles @ 8:10 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy Run to the store this morning. My legs are actually a little tight from getting going again this week after being sick. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Good solid run this morning. 6:50 pace average. 9.25 store loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 2.00 | 0.00 | 0.00 | 9.90 |
| Club run tonight. Did the "Pilot" loop. Averaged about 6:40 pace for the run with a little pick-up toward the end. My stomach started acting up pretty bad, I'm wondering if it had anything to do with my Nucca adjustment this morning.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy run this monring. My stomach was still acting up a bit, so I just took it easy. Everything else feels pretty good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 3.00 | 0.00 | 0.00 | 17.25 |
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Ran with Logan and Dave this morning. I'm not sure what happened with the other guys. Ran from Dave's house up to the start of the DT Half Marathon and ran to the finish. Picked up the pace a bit towards the end. 6:45 average for the whole run. My quads were a bit hammered, I think I'm still not totally back after being sick last week. Extra mile this evening -
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River loop - steady run. Felt pretty good 6:55 average. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 4.00 | 0.00 | 9.25 |
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Great run this morning. 4x1 mile on my 9 mile morning loop. I was a little nervous going into this run this morning due to having some pretty tight/ tired towards the end of the last two run but I ended up working through it.
1 - 5:04 - started off a little too fast and paid for it the rest of the workout.
2 - 5:20 -
3 - 5:24 - 4 - 5:21- Overall the workout went well. I was faster than a couple weeks ago (21:33) with a total time of 21:09 but not as fast as three weeks ago (20:56).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Only 6.2 in this morning. Due to time issues. I might get in 4 more tonight. Easy Easy. I was still hammered from the last couple days. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Met up at the CC with the club. Nice solid steady run. Hips, neck, shoulders feel really weird, I think it's from my chiro adjustment last week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Store loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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For some reason I'm feeling pretty beat-up this week. I decided not to get up and run with the group this morning. My calves and right arch are killing me and I wanted to take it really easy.
Good run - store loop - 7:30 average. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Store loop - steady. 9.25 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| River loop from the house - really easy for the first 1.5 and the last 2.5. Then did 10 miles @ 6:26 average. Had about 4 miles worth of pick-ups during the 10 miles. The whole run felt very robot like - I just didn't feel very fluid. I probably need a massage. I kept thinking the whole run about how much I really don't want to race this weekend. - How's that for an affirmation?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Nice and Easy this morning. I spent a good hour last night stretching, using the stick, and foam roller. It made a huge difference. Good run this morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Morning run 6 miles. Evening Run 9 miles - I was planning on going out with the club this evening but, Kendra needed to go to the InstaCare - she hasn't been feeling well lately. After getting her taken care of and the kids settled I was able to get out and do 9 miles about 7pm on the store loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
DOGTOWN HALF MARATHON (13.1 Miles) 01:18:25, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 13.27 | 0.00 | 0.00 | 15.77 |
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Except for the wind we had a great run this morning at the DogTown Half Marathon.
Here's the splits:
1- 5:45
2-6:04
3-5:51
4-5:53
5-5:47
6-6:00
7-6:23
8-6:19
9-6:10
10-5:40
11-5:59
12-6:04
13-5:42
13.3- 1:34 (5:48 pace)
The course ended up being .2 too long. I ended up with a watch time of 1:19:25- 5:59 average pace, which is one second slower than I did at the SG Half a month ago. However, I do think this was a much tougher course and the wind ( 18+ mph up dam rd.) was pretty bad as well. I went and took off the extra .2 miles and came up with a time of 1:18:25.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River Loop. Still Feeling tight from Sat. Race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River loop again. Good steady pace felt much better today. Evening Massage. Calves were pretty jacked.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Easy 4 miles this morning. Club run tonight. Nothing crazy - good steady pace. About 10 miles with Clyde's bathroom stop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
LAKE TO LAKE RELAY 50 MILES (50 Miles) 05:05:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 10.00 | 0.00 | 16.00 |
| Ran the Lake to Lake Relay with Bill, Dustin, Clyde and Dave. We really had a great time. I ran leg's 4 and 9. Felt much stronger than last year. My leg two was in the 5:30's. However, leg 9 was much slower - about 6:19 pace. Next year they should add a third leg.
It was great seeing everyone out on the course and talking with all the other runners. Good Times!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy nine this morning - store loop. Felt pretty good, just kept it easy. 9.25 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 3.00 | 1.00 | 14.25 |
| Morning - speed work out 3x 1 mile and 2x 800. Didn't feel the best today - it was actually quite frustrating. 1 - 5:11 - a decent time but just felt like I was working really hard to get the legs to move. 2 - 2:26 - started off too fast, and almost fell on my face towards the end. 3 - 2:35 - I had a few little hills on this route. 4 - 5:27 - happy with this considering how I was feeling for the day. 5 - 5:19 - had a better recovery. Evening - 5.5 from store back to the house - long way.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Went out and did the river loop this morning. It's great to have warmer mornings and not have to worry about wearing tights. I had a bit of a tought time getting going, my legs were still tight from yesterday's speed workout. I also started watching my food intake on Monday, so I'm depleted from having a lack of carbs the last couple days. The first 5 miles were slow, but I started picking it up about half way through.
14 easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 3.00 | 0.00 | 14.50 |
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Morning run - easy 4 miles from the house up to the light on Telagraph. Felt good to get out and get a short run in.
Great group run tonight - Mike, Bill, Amber, Ty, Conner, Nick M., Aaron, Clyde and Myself. The weather was wonderful - It felt like it was 80 out and I ended up taking my shirt off towards the end of the run. We did the "pilot" loop with a small 3+ mile tempo towards the end. I expected myself to struggle a bit since I havn't been taking in many carbs this week.
Thanks for the great run everyone. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Store loop - easy 8 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| Met up with everyone at Clyde's house to run his 10 mile loop twice with the second loop being a tempo. Didn't turn out too well. Pretty much bonked the whole run, even before the tempo. Just not a good day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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Store loop this morning - steady pace.
Evening - 6 mile loop slow and easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Great morning - "easy" 20 on the thursday loop x2 with a little extension (Clyde, Dave Logan & I). We did the first loop backwards and thought it was never going to end. The second loop went by a lot faster just by goign the normal direction. However, I was getting pretty tired towards the end. It was great to get out and get those miles in early. I'm feeling a little tired tonight, but not too sore. I'm planning on an easy day tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Still feeling a little beat-up from yesterday - just took it slow. Store loop - 9 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 2.00 | 0.00 | 16.00 |
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6 miles this morning. I little overcast, but still a nice temp. Nice steady pace.
Club run tonight - Aaron, Ty, Amber, James and Myself. Crazy windy - I felt like we were pushing the whole run, but still going slow. The last two brought the pace down to about 6 min pace. Great run. Massage by April tonight. I'm pretty jacked.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice short run this morning. I had to get back quickly to be on the radio. I might go out and get in a couple more tonight. Just taking it easy for the race tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Race: |
Spectrum 10k (6.2 Miles) 00:34:34, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.20 | 0.00 | 11.20 |
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2 mile warm-up.
It was great seeing and talking to everyone before and after the race. I love the excitement! I was hoping to get a new "old man PR" on the course today - and I luckly managed to pull it off.
Here's the splits:
1: 4:54 - the gun went off and everyone took off like crazy. Clyde and the guy that won were a good 30m in front of me by 1/4 a mile into the race. I couldn't believe how fast the race was starting. The first place guy didn't even look like he was working. Just kept a nice steady turnover.
2: 5:30 - Heading behind the sand dune I struggled a little mantaining the pace on the rolling hills. Just tried to relax as much as posible. I need to work with power on the uphill.
3. 5:21 - Going down towards Red Mountain Resort I was already getting tired and felt like I was paying the price for that first mile. When we got to the bottom of the hill I got passed by the guy who came in second.
4. 5:48 - Going up the hills by the houses I just had no power and I kept see the guy that pass me pull away even more. I also had Tobi run next to me and help pace me up the hills.
5. 5:57 - More stuggle. I saw that I was catching Clyde and knew that he must be having serious issues.
6: 6:00 - Saw the guy that came in second pass Clyde. I was feeling pretty frustrated I couldn't get going myself. I couldn't seem to get my heart rate up high enough to get my legs moving. Just not enough high-end Vo2 type workouts under my belt.
6.2: 5:27 pace - Was some how able to squeek some push out at the end.
After the race I ran back and helped Kendra come in and finish her PR race.
Overall I'm really happy about my race and the improvement from last year - 35:57 for 2010. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run away for our anniversary. ;-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Store loop - easy. Ham and calves still a little tight from race.
Store loop - backwards from the store to the house -6 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Lame run this morning - set out to do 14 and turned it into 8. Just felt totaly flat, and my hip was catching a little. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
4 miles easy in the morning.
10 miles with the club this evening 6:33 average. Nice solid pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, just wanted to rest up before the SH Marathon tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Sand Hallow Marathon (26.2 Miles) 02:55:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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What a fun morning. I wanted to do this race as a training run for UV Marathon in June. I decided to not use any Gu, just drink water and not use my Garmin (I forgot it) for this race and just run off of feel. I also happened to pick up mismatched shoes as well this morning in the dark - Type A on the left foot and DS Trainer on the right foot. So I had an interesting morning of not being totally connected with my brain. It ended up being a great way to work my right hip a little more and gave me the opportunity of running 16 miles lopsided. Luckily Kendra brought me my other shoe about mile 16- 17 to help level me out a bit more.
I didn't have a Garmin so I have no idea what my splits were. I just tried to keep a nice stead pace and everything felt pretty good except for the HUGE hill leaving Sand Hallow and the last 4 miles. My feet started feeling a little beat up and I think the lack of carbs was getting the best of me.
The whole race I ran by myself except for the first 4 miles or so I ran with TyAnn. So, when I came across the finish line I was honestly surprised with the time. I'm glad I didn't have the Garmin for this run due to me just wanting to use it as training. It was nice not getting caught up on time and pace while I was out there.
Overall I'm really happy about the run. I'm hoping it will help me be stronger the last 6 of UV marathon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Went out this morning and did an easy 8. Everything felt pretty good except my left knee is pretty tight. I just need to spend a little more time rolling it out with the stick. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Zero - I thought I should take another recovery day due to my knee flaring-up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran 9 in the morning and 2.5 at night. The knee is feeling a little bit better but still not 100%. Just did the store loop in the morning and ran home after the store closed-up. I'm anxious to get this knee back to normal and get going again. Everything else feels great. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Ran 4.25 in the morning out and back. The weather is great!
Club run in the evening. Nice solid pace. My kne started acting up about 6-7 miles into the run. I just slowed down and took it really easy the rest of the way in.
Massage tonight. April dug into the side of my quad, Oh did it hurt. I think we made some huge gains on my knee issue. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Easy 9 this morning. Knee was still beat up from yesterday's workout and my massage. I think it's going to take a couple more days for the benifits of the massage to pay off. Pretty normal. Tomorrow I think I'm just going to do 9 and call it good for the week. The guys are doing a tempo down the marathon course - which I would love to do but, I don't think it would be smart. I'll be able to get a good speed workout in during run for kids next week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't get out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
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Store loop. Picked up the pace for about 3 miles. Having some stomach issues - it seem to be going around our house. It's some kind of bug.
4 miles in the evening on my new Altra Instinct zero drop shoes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| Just took it pretty easy today. Did the store loop AM and run home from the store this evening. Pretty non-eventful. Except I was pretty warm coming home from the store. The weather is really nice. I'm loving it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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9 miles - Great run this morning - really feeling recovered and strong finally. It's just taken some time to recover from doing that dang 26 a week and 1/2 ago. Nice smooth and fluid mid 6:30's.
Evening 5.5 - Isaac had a concert at Tuachan and I ran from Tuachan to the Church on Bluff. Good solid pace in the low sixes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Crazy Day - only got 4 miles in the morning. No Club Run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles nice solid pace. Store loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.20 | 0.00 | 12.20 |
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Ran the Run 4 Kids 10k this morning - sort of. Wasn't too happy with my time, and how I performed during the race. 36:45 was my time.
Ran home w/ Dave from Coral Conyon. Dave was nice enough to listen to my complaining the whole way home. Thanks Dave. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.75 | 0.00 | 8.00 |
| Morning store loop short 8 miles with 10x100m striders. I felt pretty good this morning. My hips wern't doing too hot during the strides however. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
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AM - 14 miles on the river loop. Got off with a really slow start, ended up the last half in the high 6's. Overall average was 7:20 pace
Ran home from the store - backway. 5.55 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles recovery day. The weather has been fantastic! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 2.00 | 2.00 | 0.00 | 14.80 |
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AM - Ran to the store 2.5
PM - Ran 2.5 before the Club run. Tyann, Trevor and myself. Nice steady pace with a bit of a head wind most of the way. the last 4 miles we picked it up to marathon pace and then hit a little fast for the las two. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- Store loop really easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 9.00 | 0.00 | 19.40 |
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Great run this morning with James, Dustin, and Bill on the Sg Marathon Course. Started at Veyo and ran to the marathon finish line with that last 9 @ tempo. Dustin, James and I stayed together for the 1st 8 miles until I had to take a VPB - while the Bull took off like a crazy man.
Here's my splits on my tempo:
1 - 5:37
2 - 5:41
3 - 6:06 - Winchester (I hate this hill)
4 - 5:37
5 - 5:25
6 - 5:41
7 - 5:43
8 - 5:35
9 - 5:38
Very happy with this tempo - I think it's much faster than where I was last year at this time. No GU, No Carbs/Sugar for the whole 19. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles - morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy again - morning |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Morning 9 miles - store loop.
Evening easy 6. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Easy 9 miles in the morning. Getting ready for the 50k this weekend.
No evening run - Isabel's b-day party. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run - |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Red Mountain 50K (32 Miles) 03:50:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
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Ran the RM 50k this morning as a training run for the UV Marathon in June. Went out pretty easy on the first 12 until I realized we had taken a wrong turn right after mile 9 aid station. Apparently one of the "ranchers" on the course didn't want the race going down his road and moved all the markers and acutally put down arrows to go the wrong way. Luckly we only went 1 mile extra - however, 3 miles of the detour was up hill. After the race there were a ton of people that ended up running up to 36 miles, so we got off easy.
Other than that the race was great. Once I got on the road I was able to drop the group of guys I was running with. I just kept it in the Mid 6's down to Schivwits (sp) where I met up with Kendra with a slap on the butt. After chatting with Her for a while and finding out I had no chance of getting the 1st place guy I just cruised it on in.
Good day overall - still pretty sore from the miles and a little sick. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Went out and ran the store loop this morning. Still not 100% - still have junk in the lungs and throat. 9 miles easy - store loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.50 | 1.50 | 0.00 | 14.00 |
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Woke up this morning pretty anxious to get out and get my scheduled speed workout in this morning. However, it didn't go quite as planned. This cold seriously has kicked my butt. I wanted to do 5 x 1200m at 5k pace but it ended up being 4x1200m at lameo pace. Oh well, I guess sometimes it's just getting the effort it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Store loop slow - I just couldn't get going very well this morning. I think my cold is finally going away! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Telegraph/River rd/Riverside loop - 13 miles. I havn't done this loop in a while. It was nice to get out early. I was hoping to do a tempo this morning - but it just never developed. I think I'm still recovering from being sick and that dang 50k a week 1/2 ago. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles this morning - nice steady pace. Feeling pretty good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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Great run this morning. Basically did a 20 mile loop around town from the house. Nice solid pace, with nothing amazing. I did do a 4 mile tempo (5:50 pace) just to mix it up a bit. I kept thinking about the Ironman athletes, and how hard so many of our customers have worked the last several months. Many of them have made some serious gains with thier fitness. I am a little concrened about the heat today. It's supposed to get into the low 90's - It might just be a killer for some of the participants. The last part of my 20 this morning was warm and that was only 9:30am.
The week ended decent - 75 miles isn't bad. I was hoping to get in a little more speed than I did, but I just couldn't get myself to get going. Early in the week, I was still recovering from being sick - and I could still be recoving a little from that dang 50k. I'm hoping to have a little more strength going into next week. I'm also going to watch my eating a bit more and start back up my core work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 2.60 | 15.00 |
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AM - Great run this morning. 9 mile loop with 7x600m (.34 on Garmin) repeats at 5k+ pace. 1st - 1:42/ 4:57 pace 2nd - 1:44/5:04 pace 3rd - 1:39/ 4:53pace 4th - 1:42/5:02 pace 5th - 1:49/5:24 pace 6th - 1:42/5:03 pace 7th - 1:57/5:49 pace (up big hill)
I'm really happy about this workout. I felt smooth and relaxed - until that 7th repeat. PM - 6 Miles home from the store - easy pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Good run this morning - river loop. 14 miles nice steady med-long run pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Oh man - I did not want to go out and run today. I havn't felt like that in a while. After turning off my brain and walking out the door I was fine.
Store to home - long way. 10 miles. Really slow with 6x100 fast and relaxed strides. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
am - small 5 mile loop from the house. easy.
pm - nice steady pace with the club. I cut the loop short and called it good for the day. I was only supposed to get in 6 for my pm run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 9.30 | 0.00 | 13.00 |
| Tempo work today - 15k at about 5:54 pace. It really felt like a struggle most of the run. I felt like I was working hard - but I just wasn't moving very fast. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
18 this morning out in LA. Out and back. Steady pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 3.75 | 10.00 |
| Store loop w/speed 5x1200M all in the low 5's. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River loop - steady pace. Calves a little stiff from yesterday's speed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 1.00 | 0.00 | 16.00 |
| AM - 6 mile loop, easy PM - club run Clyde, Aaron, Bill, Trevor and Myself. 6:30 average for the whole 10 miles. With about 3 miles of solid speed.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 8 miles SL, short. Easy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran the course with the group. Nice easy pace for the first half then dropped the pace down to 6:30. Hips are still acting up and lower back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 2.10 | 12.00 |
| Ran an out and back out here in SLC - down 900 E. Nice steady pace along with 6x600m in the low 5's. Pretty Humid because of all the rain they have been getting in up here. Hips and back still tight, really felt it during my speed work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
Another great run up here in SLC. Same out and back as yesterday plus .5 and a little rain - 6:50 average. 12.5 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Got up early and drove home from SLC. Didn't get up really early for a run due to staying up late for the U2 concert last night. Got home about 1pm and had family stuff and graduation for Laura. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - 12 miles SL+ River RD.
PM - 4 miles light and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| I was planning on going up and running the course with the group this morning but, I forgot Kendra has her running group every Fri. So, I played lone ranger this morning - nothing exciting just about 10. Didn't end up doing any speed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 13 miles today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
|
| | 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
|
9 plus 3x1600 - low 5's |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| group run, no tempo |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| Easy 5 with 3 miles at Marathon pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy 6 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Utah Valley Marathon (26.1 Miles) 02:46:07, Place overall: 11, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.60 | 0.00 | 0.00 | 0.00 | 27.60 |
| Race report coming |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Total Miles for this week - 4 recovery from marathon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.00 | 0.00 | 0.00 | 0.00 | 60.00 |
| Feeling better from the marathon - 60 miles for week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
|
| | 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Dino out and back. - easy 9 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
6 am - easy energy station - out and back.
10 pm - Club run - tinman pace. Went out with Aaron and kept it at a solit 5:50 - 6:00 pace for the first 4-5 miles. The last 4-5 were about 6:00 pace - I started having stomach issues at mile 7'ish when I started getting tired and had to push more. Slowed down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Morning 9 - easy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Hurricane River Trails Run (4 Miles) 00:25:00, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
|
Warm-up with David
4 mile race of chasing David.
Cool-down with David and Dustin. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Abraham Lincoln Run 5th Annual (17.2 Miles) 02:05:00, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 5.00 | 0.00 | 0.00 | 17.20 |
|
Great run this morning for the 5th Anual Abraham Lincoln Run. Had a great group of about 30-40 people. Thanks to Red Mt. Spa for having the shuttles take us up to the start.
Nice steady pace most of the way. Got dropped by Clyde and Dave on both hills and had to play catch-up. Once again my stomach started acting up again towards the end of the run. I need to figure something out with that.
Overall it was a great run - and fun seeing everyone else come in at the end. - Oh, and you can't forget the soak in the stream after! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles this morning. - Dino out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 2.00 | 0.00 | 8.00 |
|
Got up and ran speed with the Sg Running Club over at Dixie Track. Still really humid out. Great workout - we had about 17 people.
1 mile warm up
5 x 100 yds pace runs
4 x 800 @ marathon pace
4 loops around the Soccer field and track
4 sets of stairs and 1 set of step ups |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 10.00 | 0.00 | 0.00 | 18.00 |
|
AM - 8 miles out and back to the Dino Bones. Easy.
PM - 10 miles. Started of steady and slowly picked up the pace. It was crazy HUMID and really hot. Just tried to hold on as long as I could. Great workout. 6:36 ave. Grabbed a Dew after the run - AH, refreshment. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles. Out and back around TTF. Just took it easy - couldn't have done anything else but. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM - Dixie Center Run with the club. Painter's course around Bloomington hills to Bloomington and Back to the DC.
Just wasn't my day today - I had to stop at 6 for a VPB and just couldn't get my stomach to calm down after that. Had a little bit of nausea and decided to cut the run short. Was planning on 15 - I did 11. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - 6 miles, got out and ran an easy 6 early this morning.
PM - 6 miles, Ran home from the store. Got out a little later than I wanted, but a really good solid run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 1.75 | 0.00 | 14.75 |
|
AM - 10 miles out to Mavrik via TTF. Out and Back. 10x100M Strides.
PM - 4.75 miles + Dirt miles 3x800. Really tired tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 1.00 | 0.00 | 12.00 |
|
AM - Club work out with Ted and everyone. Hills on the top of coral canyon. 4.24 miles
AM - After Club I went and ran with PV High CC - 8 miles up into Middleton and back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM 6miles
PM 6 miles w/club |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
NO RUN. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Bryce Canyon Half Marathon (13.1 Miles) 01:15:06, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.10 | 0.00 | 14.10 |
|
My soleus is SO JACKED!
This is a new "old man P.R." for me. The last time I did this race in 2009 I think I ran a 1:19. So, I'm definitely making some nice gains. However, I really was hoping to be under 1:15 and had I been looking at my watch I probably could have pulled out 7 seconds - but not much more.
I started off with a 1 mile warm-up. I was hoping to get 3 miles in but I didn't give myself enough time.
1-5:37 - Took off pretty strong, and really started to notice my HR just jump. I think it was a mixture of not getting warmed-up enough and the Alt.
2-5:58 - Heading up the hill my HR was still feeling out of control and I was trying to get myself relaxed and calmed down. About 1.5 miles in Jon Kotter and Nathan Ogden came flying by like we were all standing still.
3-5:20 - Started to get into a rhythm - which is easy going down hill. Finally got into a grove and got my HR down.
4-5:20 - Up to this point I was running with Zak James and Travis Taylor but started to let them gain on me a bit. I really didn't want to go much faster down the hill.
5-5:25
6-5:27 - Soleus started getting tight.
7-5:44- Up the little hill before Tropic. Just tried focusing on my form and ignore my Calves.
8-5:58 - Started to struggle, I pretty much did so the remainder of the race.
9-6:06
10-5:57
11-5:56
12-6:02
13-5:57- Got passed by Jon Armour and tried to go with him, but I was hurting pretty bad.
13.1-5:32pace
After the race it was great hanging out and chatting with all the other runners.
I've spent some good time massaging the legs and trying to get these calves taken care of. I'm just hurting bad. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Calves still really tight - only went 2. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Really anxious to get recovered. I haven't felt this messed up for a while. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 - Club run from convention center. Calves feeling much better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - Ran out of time and only got in 4 miles. PM - Help PVHS XC TEAM drive up to camp and did 3 miles with them and Isaac.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 1.00 | 18.00 |
|
AM - 12 miles, River RD. Loop. Steady Loop. PM - 6 miles out and back to Riverside Dr. Did 4X400M @ 4:50 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 12 miles out and back to and from Club track workout. Slow and Easy. Calves were a little tight from last nights 400M |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
AM - Short 4 miles. Easy
PM- Did go to club. Just tired from working. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 12 miles loop. River Rd to Riverside Dr. and back to house. Steady pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - met up with the club at the DC and drove up to Coral Canyon to run back. I was not feeling well from about mile 3 on. I'm not sure if I had a bug in me our the humidity was just making me be a sissy. Ran most of the way with Aaron and Logan. It was cool hearing about Logan's win at the GG 50k. At about 11 miles I started to get get dropped by Aaron and still wasn't feeling too good so I cut back to the DC w/ logan to make it 14. After that I slowed a bit and ran 2 miles back to get Kendra and another 2 miles with her to the DC. For 18 miles. It really wasn't a great day for me. But, had some good company - which always makes it a bit better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.80 | 14.00 |
|
AM - 10 miles. Out and back to Maverick. Feeling much better than Sat. I have no idea what was going on. It must have just been a bad day. 10 X 100M - Felt Great and very fluid.
PM - 4 miles. Did a few extended Dirt miles w/ some looping around the neighborhood. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM - 14 miles. Kendra and I ran 1 mile together up to the Maverick. Then I went out and did my extended River Rd. Loop. Nice steady pace. High 6's until the end. The humidity started to get to me along with the clumb back up to the house - so I slowed down quite a bit.
PM - 4 miles. Around the hood and down to telagraph and around and back. Slow an Easy! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - Easy day. 8 miles out and back. Upper body a little tired for some reason.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - River Rd loop extended 14 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM- Ran up in SLC before the OR SHOW. Out and back down 9th E. 14 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 14 miles, River Rd Loop extended. Felt pretty good. Tried doing a short tempo but didn't get too far. Still really tired from camping over the weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 6.00 | 0.00 | 12.50 |
|
AM- 5am at Clyde's this morning with Logan, Dave, Paul and Clyde. 3 mile warm-up. Started the same place as last year. The only difference is we weren't able to get on the bike path due to the flood wiping it out. 6 miles of tempo, here's how it went down:
1 - 5:59 started of nice and relaxed.
2 - 5:52
3 - 5:50
4 - 6:14 - struggled a bit through the industrial park.
5- 5:59
6 - 5:51 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - Out and back on Red Cliffs Dr.. 8 miles. Easy. I was surprised I was not sore or tight from yesterday's speed.
PM - Out and back again on Red Cliffs. 6 miles. Easy. Calves were a little tight.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 14 miles, River Rd loop extended. I started out thinking I was going to do 10 miles, but I forgoten I had the DH X Country Team night at the store tonight and was going to miss club. So, I figured I had to get in 14 now and get in 6 tonight for my 20 today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles. Out and back past the dino museum. feeling pretty tired. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 9.00 | 0.00 | 20.00 |
|
AM - Great run witht the club this morning (25 people). Ended up running most of the way with Mr. Fielding. Kept it at 6:45pace for the first 11. At about mile 9.5 Logan started blowing chunks out of the blue. I felt pretty bad for him and thought he was going to need to stop after his 6th time hacking up a meal from 2 days ago - but the crazy mule just kept running.
At mile 11 we started our 9 mile tempo -Here's how it went down:
1 - 5:42
2 - 5:26
3 - 5:28
4 - 5:58 (winchester hill)
5 - 5:54
6 - 5:35
7 - 5:32
8 - 5:38
9 - 5:37 (5:39 AVG for tempo)
Felt really good this morning. It was nice having Logan there to pull me along - especially on the hills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 14 miles this morning. Not feeling too zesty, but not sore. Took it slow and easy. I kept going over my plan for Hobble Creek this weekend. I'm supposed to do another Tempo tomorrow, but I'm thinking about cutting it short or taking it easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 1.00 | 0.00 | 14.00 |
| AM - 7 miles -bike-path loop. 10x100m strides. I'm running pretty tired. I was going to get up and run with the guys this morning. But, I was just beat last night and decided I should probably split my runs up a bit more today. PM - 7 miles out and back around the Turf Farm. Still feeling really tired. I'm not sure why I'm feeling so drained this week.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feeling really tired and sick. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles AM - still not feeling 100% |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveled up to the race, nervous about not feeling well this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Hobble Creek Half Marathon (13.1 Miles) 01:14:20, Place overall: 10, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 13.10 | 0.00 | 17.10 |
| Not the happiest about the race. Here's my splits: 1 - 5:25 2 - 5:33 3- 5:34 4- 5:35 5- 5:38 6- 5:44 7- 6:00 8- 5:44 9- 5:58 10- 6:05 11- 5:59 12- 5:52 13 - 5:45
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - easy 8 miles out and back. Feeling pretty strong after the race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles out and back again. still taking it easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM- 14 miles river rd loop extended. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - 10 miles Dino out and back around the turf farm. PM - 10 miles with Clyde. I really wanted to cut this short. I think it was 102F when we started, but cooled off after the sun went down. Thanks Clyde for not letting me be a baby.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles out and back. Pretty tired from yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Club run this morning from "The Wall" down to Unity park in Ivins. Just took it really easy. I'm feeling really tired this week. We had about 33 people on the run - Good Times. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles late after everyone went to bed. I'm planning on getting in some good miles this week and just wanted to make sure I started off early. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - Ran River Rd. Loop extended. Nice steady pace. Felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 6.00 | 0.00 | 0.00 | 22.00 |
| AM - Big morning! Met up the the guys at Clyde's for tempo. Here's the splits: 5:52, 6:01, 5:47, 6:18, 6:01, 5:51 I just didn't feel mentally in the game this morning. I'm not sure what my problem was. Any way the total run was 12.5 miles. AM#2 - Got home and figured It was still cool out, I was still feeling pretty good - So, I might as well finish up my day right then. So I went out and did a 6.5 mile loop to finish off the morning - EASY. PM - Went to the 1 hr class at the gym with Kendra - it beat the crap out of me so I'm calling it 4 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - 4 miles easy this morning. I'm so sore from that class last night at the gym. My abs, calves, quads, tri's and shoulders feel jacked!!!
PM - 4 miles 9pm. Just getting it in.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 2.50 | 0.00 | 0.00 | 20.00 |
|
AM - 5am 14 miles river rd loop extended nice solid pace. still a little tight from that class.
PM - 6 miles treadmill - 2.5 miles at 5:50 ave.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles out and back around by Mav. and down to the dino bones and back. Really feeling the miles of the week, but feeling better than I thought I would. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
|
Sat morning run with the club - from Toquerville Exit down to the store. Ended up running most the way with Dustin B. and Logan. Around mile 12 my hips really started cramping up on me and I was slowed almost to a walk. However, I was still able to get through the run slowly.
Massage tonight with April. Felt much better after. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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. Didn't want to. HA!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 2.50 | 16.00 |
|
AM - 4 miles in the morning - out and back.
PM - 11 miles total w/ 5x800 w/ Dustin B. Really struggled most the workout. The quads were pretty tight the whole run which affected my stride significantly. I was hoping for a little faster but finished the workout. It was good to work together with Dustin.
PM - Weights and Stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Legs are feeling suprisingly good. I thought I was going to be a lot tighter from doing those 800's yesterday, but I seem to be recoving well. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - 6 miles, out and back, nothing special.
PM - Ran with Clyde and Aaron. Nice solid pace. Besides having to use the bathroom and having some stomach issues I felt pretty strong. 6:35 ave. for the whole run - 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles out and back, steady pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 7.50 | 0.00 | 19.75 |
| AM - Club run this morning. Took the Red Mt Shuttles up to Veyo and rand back down to the finish line. We had about 43 people this morning!! Clyde and I took off and kept a pretty solid pace. However, I felt like I was pounding bricks. I've warn the Fastwitch several years in a row and have loved them - the new pair I just picked up - that I was planning on running the marathon in are not up to par for me. I've had a lot people really like them but they just aren't going to cut it. So, I'm pretty disappointed and I'm on to searching for another marathon shoe. Anyways, 6:36 ave until I started my 7.5 mile tempo/ 5:36 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles easy, out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 3.50 | 17.00 |
|
AM - 11 miles - Met up with Dustin B., Logan and Dave at the PVHS Track for some early morning games. 3.25 warm-up, 1mile @ 5:21, 1/2 mile @ 2:34, 1mile @ 5:27, 1/2 mile @ 2:28, 1/2 mile at 2:32 and a 3.25 mile cool down.
Pretty happy about the workout. I just felt good to get out and push. I've really liked getting back on the track the last couple weeks. After the marathon I think I'm going to spend more time with these shorter intervals.
PM - 6 miles easy. Legs feeling good, but hip are a bit tight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - 6 miles easy
PM - 4 miles easy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - 6 miles easy, out and back - the weather was amazing. April worked on me last night and my back and hips are feeling much better.
PM - Club run tonight - Only Clyde and I. 10 miles 7:12 ave. I think we are going to need to start earlier - it's starting to get dark early.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.65 | 0.00 | 9.35 | 0.00 | 12.00 |
| AM - Dave and Logan came over at 5am to run the Bloomington Park 15k tempo with me this morning. We did a little over a mile warm up from the house around the turf farm to Telegraph. I probably started off the tempo a little too fast. 5:33 the first mile, I was pretty excited about the tempo but soon discovered I really wasn't warmed up. By about Maverick (mile 4.5) I had slowed significantly and my stomach was just turning like crazy. Logan was helping me pace and Dave had dropped me by about 150M. It was good having Logan's sweet voice in my ear telling me everything was going to be OK;-) About 1 mile before crossing River Rd my stomach started to settle and was able to get back into a good rhythm, but by the time I hit the Doctor's Free Clinic I thought the lower end of my stomach was going to "open the hatch" (if you know what I mean). So, I stopped at the porta potty there and felt much better after. Finished up the tempo fairly strong with a 5:50 ave. for the whole run. I'll have to post my splits later. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 5.00 | 0.00 | 0.00 | 18.00 |
| AM - Great run this morning with Bill, Dustin, Dave and Logan. Started at the SG Marathon finish line, ran up the course 9 and came back down. Believe it or not, this was my first time running up the course (This might explain why I suck at hills). I actually ended up feeling pretty good, but did drop off the back of the other guys just a little. After the turn around we kept a nice stead 6:00 pace for about 2 miles then it just started getting faster and faster. By the time we hit the church on Bluff my watch was reading in the 5:20's - 30's and I was getting dropped. Overall I'm really happy about this run. I didn't have any water or Gu and still felt pretty good. The funny thing about this run was I ran pretty quick down the course the last few mile but because I was getting dropped I felt like was running in place. Go figure.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 3.00 | 0.00 | 9.25 |
|
PM - 9 miles with 3x1600 5:13, 5:17, 5:21 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - 6 miles out and back
PM - 4 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - 6 miles Easy w/ 8 X 100M Strides.
PM - 4 miles Easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 9 miles out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
PM - Went out with Aaron this afternoon at 1pm. The run just seemed to linger on and on. We stopped at the store to get some water and got stuck for about 1/2 hour. Then started getting super crazy hot with it being in the middle of the afternoon . So, we stopped at the river and took a little dip for about 15 min. After cooling off in the water, I had a ton of sand in my shoes and just couldn't seem to get myself going again back up the hill.
Fun times, it just seemed like it was the never ending run. I did get a nice burn out of it though. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM -6 miles easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 2.50 | 0.00 | 0.00 | 9.00 |
| AM - 9 miles, w/ 2.5 miles at marathon pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 6 miles easy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM - 6 miles easy w/ 8x100m strides. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Worked expo for 3 hrs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
St. George Marathon (26.2 Miles) 02:39:34, Place overall: 22, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 26.20 | 0.00 | 0.00 | 28.20 |
|
I can't believe the day has come and gone. I can't tell you how many times this year I thought about the race. From the time of getting up this morning to the time I finished, I felt like I was in "robot mode". Luckily I had Logan helping keep me focused, calm and on track. I really don't think I could have pulled off my time without his help, especially at the end of the race.
Based on my 1/2 marathon times this year and training times I was shooting to break my PR of 2:37:47 that has been standing since I was 25. I really felt like it was going to be a push, but wasn't unrealistic. My second goal, if the first wasn't working out, was to break the 2:40 mark. I was pretty confident about this goal and would have really been disappointed if I didn't hit it. Luckily I did!
Here's the race:
2 mile warm-up
1. 6:12 - I told Logan I wanted to start off nice and relaxed and just ease into it.
2. 6:13 - Still just nice and relaxed with a little hill.
3. 5:57 - Started picking it up a bit with a slight down. Ended up running the next few miles with Jody Benson and Aaron's friend (1st girl at the time) from TN.
4. 5:56
5. 6:02 - Little hill through Brookside.
6. 5:53 - picked it up a little going down into Veyo.
7. 5:53 - Logan was playing water boy and grabbed some Ultima from Kendra.
8. 6:46 - Took it really easy on Veyo Hill - so much so I remember thinking it was taking way to long to get up the dang thing. Let Jody go.
9. 6:25 - Kinda struggled for about 1/4 mile transitioning from the hill. I have the leg turnover, but no power.
10. 6:18 - Still not able to get the pace much lower and not very happy about it. Started the climb out of Dammeron.
11. 6:30 - Didn't look at the watch much through here - Luckily. Logan was shooting threats to me for looking at my watch.
12. 6:05 - Got over the top of Dammeron and was able to get the legs going again. I think Logan was getting a little nervous about how long the last 4 miles had taken. I know I was going to be slow on mile 11 and had prepared for it.
13. 5:55 (1:20:11) - Starting to get going again. The amazing thing about this 13 mile time was - I was only 5 seconds off my projection: https://docs.google.com/spreadsheet/ccc?key=0ArWxFDW4lD9EdE9LN1pxcUVEY2gxMDlUelVNNEFWZXc&hl=en_US
14. 5:58
15. 5:50
16. 5:48 - Logan had to go pee, pulled off 4:50 pace to catch up and still grabbed water out of the ice chest!
17. 5:51
18. 5:51
19. 6:21 - Winchester! Got a good cramp on the inside of the leg and started to FREAK!!!
20. 5:55 - Was able to relax the legs a bit - no cramping. Logan just kept filling me up with Ultima.
21. 5:48 - Really started to feel good, but I was still nervous about the possibility of more cramps.
22. 6:06 - Started cramping more - really good in my R. Ham.
23. 6:02 - Trying to keep it under control and relax. Logan seriously was just dumping water and ultima on me like crazy - I think I just about drowned through here. Luckily he did - I had so much Ultima in me my stomach was just sloshing. Looking back, If he wouldn't have forced me to down so much through here I would have been done for the last 2 miles.
24. 6:29 - Cramping so bad in the hams that it stopped me in my tracks. I was seriously so frustrated, I realized I had no way of hitting the 2:37. Logan kept yelling at me to start running.
25. 6:09 Legs started to relax a little more. However, my right arm (weird) was cramped so bad I had to let it drop limp or it would tighten up against my biceps. I think the only reason why I was able to get going again was the Ultima at mile 23.
26. 5:53 - Just started pushing as hard as I could. I was so tight and thought I was going to cramp up into a little ball at any second. I was also nervous I wasn't going to hit under 2:40. Logan just kept pushing me - I can't remember what he was saying but I remember hearing him (Logan - The Running Whisper). I was so pumped that last mile.
26.2 - 5:21 - Sprinting - At least that's what it felt like. I saw the video of me finishing and I wasn't going very fast and defanatly didn't look strong. But I did it! 2:39:34
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Expedition Relay 2nd place. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles easy with Kendra, pushing Elija in the Baby Jogger. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - Dino Loop, 8 miles, super cold 21F!!!! Felt pretty good Steady
PM - 4 mile, Out and Back to light. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - out and back steady pace. 10 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run. Didn't get up early enough and had some appt. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles out and back. Felt really good. I feel like I'm finally back to normal after being sick. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Trail Run out on Prospector with the club. Had about 9 people. Easy Pace. Fun Times. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM- Started out this morning with the hopes my hips would loosen up a little. However, after going out 1 mile I was so frustrated with how tight they were I just headed back home and spent some time stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - Went out and back 5 miles to Outback (no joke). Hips felt a little better, but still feeling labored to get the run done. 10 miles.
PM- Ran home from the strore (back way). Wasn't able to get my hips to relax - very slow. 6 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - It was a great morning! I decided to do Dino out and back around the turf farm. The start of the run was slow but ended up averaging 6:54 pace for the10 miles. It felt good to have a run that was somewhat smooth. I'm still working on my dang hips - but I'm happy and feeling good about finally picking up the miles. 10miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Had a nice steady run down to Outback. I'm trying to figure out a "plan of attack" for this next year. Still not sure how I'm going to work things with races for 2012. Steady 10 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - 10 miles out and back. Steady pace 6:49 ave.
PM - 6 miles home from the store around 3pm. Slow and Easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- Met up with Dave, Clyde, and Logan to run 20 this morning at 5:30am. Steady, easy pace until I had to hit the bathroom at Mr. D's. My stomach really started acting up. After the bathroom stop I never really was able to get going again and was struggling. By the time we hit 8 miles I was not doing well. So, I slowed down and headed back to the car and waited for the guys to get done. Not that great of a run. 11 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Took it easy this morning. I really wasn't feeling too hot this morning. However, I was doing better than I was Sat. I ended up doing 5 out and back to OutBack. I like this run because it's flat, but the car exhaust is starting to really bug. 10 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 3.00 | 0.00 | 15.00 |
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AM- Nice run this morning. Did my normal out and back and cut it 1 mile short to make it 9. I have been wanting to start doing a little speed work again just to get these legs turning over a bit. I havn't done anything fast (except for the relay) since the marathon. 3x 1mile (5:40, 5:42, 5:30). Nothing crazy, just a good solid workout. My hip was a little tight, but other than that I felt relaxed and not too labored.
PM - 6 mile run home from the store. Very slow. Hips Really tight. I'm going to spend some time stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles this morning on my Outback run. I think I need to start mixing it up a little more. I'm getting tired of this run. Easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| sick whole week! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2280.09 | 138.17 | 168.35 | 21.25 | 2607.86 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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