| 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 | | 2494.05 | 26.20 | 109.05 | 35.00 | 2664.30 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - Ran to the store this monring. I haven't been posting lately. I got the end of Dec and beginning of Jan and just got out of the habit of posting. so, I'm happy to get back to it. I'm going to try to remember what I've done and go back a post past dates as best I can.
Since being sick jacked me up so bad with my training I'm 80% positive i'm not going to do the Red Hot 55k the third week in Feb and just run the Dog Town Half instead. |
| 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 |
| PM - Ran home from the store. My hips and lower back are really giving me a hard time and slowing me down quite a bit. I spent some good time using the lacrose ball on the back and hips, but it's still not getting in like I would like. |
| 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 |
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AM - Ran from Clyde's with Dave and Logan. Good conversation, not too cold. It was nice to get the run done nice and early. Back and hips still bug'n. |
| 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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PM- Just ran home again. I'm going to have to get and and get these hips worked on. Every step is painful. 9 miles of un-fun. |
| 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 |
| AM- 9miles to the store. Used my new UltraSpire Pack to carry my clothes in for the first time. Like there other packs, I really likes it. The shoulder straps and didn't move and felt nice and snug again the body. I wouldn't mind going out and doing something long with it. Hips and Back a little better, but not much. |
| 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 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM - Went out with Kendra and her group from the house at 7am. I didn't know what the other guys were doing and didn't really feel up to it with my back feeling so jacked. We just went out around the river loop for 10.5 at about 8:30-:40 pace. After getting home I called Adam and scheduled a massage - I'm really want to get rid of the tighness.
Went and got the massage - I must say it was pretty painful. However, I'm already feeling better. I really hope this will allow me to pick it up a bit more next week.
As far as this week, I was happy to get back to a full week of running. Next week, I'm planning on adding a couple 2/Day runs and get my milage back up again and totally get rid of this back and hip stuff. |
| 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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AM - Run to the store this morning. Back and hips still acting up. Just took it easy. 9 miles
PM - Ran home via River Rd. I saw Kendra with about a mile to go driving Isaac to school and jumped into the car. I don't know if I was going fast enough to even call it a run. Planning on spending more time tonight stretching and using the massage ball. 7 miles.
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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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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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. Hips really messed up. Didn't 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM - Ran Home from store a new way. Went Telegraph to 100W Washington, down to the dog pound, bike path to River rd, up River Rd to Brigham Rd and to Bloomington. Great run, I think I will do it again. However, my IT band was getting really tight on me and locking up. I decided I need to back way off my running and build a bit smarter. I guess I just lost more than I thought I had since I got sick the middle of Dec.beginning of Jan.
Next week I'm going to start off again and just do 8-10 everyday and spend Feb just building back up to 80-90 miles a week by the first week of March. I thought I could just just back into my miles - It's the same advice I give to people everyday. I just think I'm exempt sometimes. Lesson learned - again.
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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 - stretch foam roller. |
| 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 - Stretch Foam Roller, Kitchen Demo |
| 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 |
| PM - Had a good run home tonight. Took it easy. Lower back was a bit tight, but ITB felt good. I'm really happy about my new plan to build my miles back up. River Rd Route. - 8 miles.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM - Ran home from the store. Really nice afternoon. 9 miles. Started off steady but the back and hips started bugging and I slowed quite a bit. Glad to have it done. |
| 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 |
| PM - 9 miles home - lower-back still messed. Yoga at the store "Yoga Night". |
| 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 |
| PM - 9 miles home from the store. Got a massage and worked quite a bit out this morning. Feeling pretty beat-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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Didn't get up in time and was going all day until about 11:30 pm. |
| 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 |
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AM- Ran the Dogtown course this morning with the club. Steady pace, nothing crazy. Had some problems the last 3 miles. But glad to have it done. 13 miles.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - 6 miles with the club this morning
PM - 7 Ran 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - 5 miles with Kendra this morning.
PM -9 miles 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles to 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - 5 Miles in the morning
PM - 9 miles 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Ran the Dogtown course with the club. Ran most the way with Ben and Clyde. Good chat. Went back out and ran with Kendra back - she dropped a 6:51 the last 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - Running Club 8 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 | 0.00 | 0.00 | 14.00 |
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AM - 5 miles morning
PM - Ran 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Run to 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 |
| No Run. Was planning on running home but Kendra got sick and need to go home and take care of her and the kids. |
| 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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Got up early to leave for SLC with Kendra and the kids. I should have run on the treadmill at the hotel, but I didn't. |
| 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 |
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PM - 8 miles on the treadmill at the Marriot treadmill. Steady pace, sweat like a pig. I wasn't about to go outside - it was snowing like crazy. |
| 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 - 8 miles on the treadmill. Met a guy from Texas that ran the SG Ironman last year running on the TM next to me and chatted with him a bit. steady 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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AM - 6 miles with the club. slow pace. ran most the way with scott h. and talked about his PR at dogtown half.
PM - 8 miles home from the store via river rd. had a long day today and ready for it to be over. |
| 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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AM- Went out this morning and did the Bloomington loop, extended 1 mile out and back on the bike path. 5 miles.
PM - Ran home from the store. Hips and SI joint still not 100%. Nothing special,low 7 min pace ave. Just happy to be out and getting some miles in this week. - 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM - Afternoon run to the store. Worked at home this morning and endedup running to the store. Hips and back were really locked-up. Ended up stopping a couple times to stretch and walk a bit. Went and got a massage this eve from Adam. |
| 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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| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM- Ran with Clyde and Quadsi out into the fields. Quite a bit of talking, learned a few new things about Clyde's Coaching. Good run - hips and lower back still a little messed. 15 miles
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - Club Run 8 miles.
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - Track workout with the club. Warm-up, workout, cool down - 6 miles PM - Ran home. 8 miles
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Ran to 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - Bloomington loop plus add on. 5 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 | | 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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AM- 8.5 miles this morning. 6 with the running club and 2.5 miles home
pm - 8 miles home from the store down river rd. Nice and fluid hips felt 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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AM - Club track workout. Warm-up, Dynamic Stretches, 7x200 w/ 100 rest, 5 stairs cool down. 5 miles.
PM - 9 miles home from the store. A little tight from the speed this morning. It didn't seem hard while I was doing it but I ended up being pretty tired by the end of the day. |
| 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 - Ran home from the store. Hips bugg'n pretty bad again. Planning on a massage 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - Massage, pretty tight in the lower back and hips. Spent about 11/2 working crap out.
PM - 10 miles. 9 miles home from store. 1 miles with the kids. Nice and warm out, 85F - time to start working on the tan. |
| 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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AM - Ran 5 with Isaac riding his bike next to me. Good chatting with him. Around the Bloomington Loop and out and back on the bikpath.
PM - Ran home from the store. Hips felt pretty good and I ended up running a nice steady pace and ended up have a good push up Toniquint Rd.
Planning to keep working on the hips and back some more tonight. It's really making a difference. |
| 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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| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM - Ran to the store. Nice and slow, really good morning as far as weather. Hips are still tight. Excited about my new week.
PM - Ran home via River Rd. - solid pace. Coming through confluence park I saw Mr. Aaron Metler and ran the last two with him. Picked up the pace a bit with him. It's always good chatting with Mr. M.
I scheduled a Chiro Appt with Tyson's Dad tomorrow. I'm hoping to get this SI joint issue taken care of. Cross the fingers! |
| 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 | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
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AM - Track workout with the club this morning. Warm-up with 4x 1 mile repeat W/ alternating lap paces (5k & Marathon pace). Marathon pace was about 5:50'ish & 5K pace was under 5:20. Hit all 4 repeats between 5:30 - 5:35 pace. Ended the workout with 4 stairs. 6.5 miles total.
PM - Went out 4.5 miles while Elijah was at gymnastics - feeling pretty tired from this morning's workout. |
| 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 end up running today. I woke up still feeling jacked up, was planning on doing 10 in the PM and had an early chiro appt. However, after my chiro appt. I felt really dizzy and was majorly nauseous so I ended up going home early from the store and slept for about 4 hours. I think the adjustment released some crazy tension. Anyways, around 8pm I started feeling a bit more normal after spending most of the day in bed. It was really strange. |
| 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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AM - Woke-up feeling much better this morning (thank goodness). Ran from the house over to my Mother's house to mow her back yard, but after trying to start the mower for about 20 min I gave-up and ran to the store. Hips and SI joint are feeling better. 12 miles.
PM - 8 Miles home from the store via River Rd. Started off a bit slow. I think I was a bit dehydrated and was finally able to get into a good rhythm going do River Rd and back up to the house. |
| 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 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Ran the Ironman Run Course this morning with the club. Ended up running mostly with Tom D. and Clyde. Nice run, steady pace. I sure wouldn't want to race that course after getting off the bike - it's not an easy one, that's for sure. 13miles. |
| 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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AM - Ran with the club. Just took it easy - 6 miles.
PM - Ran home from the store via River rd. - 8 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 | 0.00 | 0.00 | 14.00 |
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AM - 6 miles total in the morning. Track work with the club 200, 300, 400, 800 and back down, plus stairs. Hips we acting up a little and didn't feel fluid at all.
PM - Ran home from the store again via River rd. pretty tired from this morning's speed workout plus a busy day at the store. I'm glad I got it done. 8 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - 9 miles to the store. Just took it easy, the hips were still bugging pretty good.
PM - Spent some good 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 5 miles. Bloomington Loop plus around the block extended. Really nice morning. I little cooler than I thought it was going to be.
PM - 11 miles. I've been thinking about starting Thurs. Tempo's back up. So, I went out and did our old Thurs. loop extended and with a little variation. Solid pace for about 5 miles up the path - 5:54 ave. I then stop for a min or two and finished the run. Ended up averaging 6:19 for the whole run. It was nice to have a decent run without the hips or back bugging. More happy about how I felt than the pace. But, with that being said, I can't remember the last time this year I've done a workout for 5 miles under 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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AM - Went out this morning and ran the Bloomington Loop extended. Another really nice morning. Just took it easy. SI joint felt pretty good. Spent a little extra time stretching last night and using the ball. 5 miles PM - Ran home from the store at 7pm. Felt pretty tired due to a busy day at the Running Store. Just cruised home nothing special.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Went out with Kendra and ran the Guacamole Trail and checked out where the aid station is going to be for the Zion 100. Ended up running a total of 13 miles. That portion of the trail is not quick. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM - Got up and ran with the club. Did the river loop, easy pace. 6 miles. Then ran home with Scott H. for an extra 3 miles. 9 miles total.
PM - Ran hom from the store. Hip was a little tight, but SI Joint still feeling pretty good. 8 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM - Track workout with the club. Had a good time chatting with everyone and got in a good workout. Decided to bring the watch today and start tracking my times a little better. Man, was that an awaking! I'm way off where I thought I was - pretty depressing. It took a while for my hip to warm-up but SI did really well. I just feeling like I have no top-end speed.
Warm-up, Dynamic stretches, 4x100m strides (jog curves)
400M (1:14), 800 (2:34), 400M (1:17), 800M (2:37), 400M (1:17), 800M (2:39), 400M (1:16)
6 x Stairs, Recovery
PM - 6 miles. Hips flexors started acting up - SI joint still doing much better. I just need to keep working these hips out. |
| 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 |
| AM, PM - No run. Kendra's pretty sick today and I have a crazy bad head ache. Stayed home from work and helped out with the kids. |
| 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 - 5 Miles, around the Bloomington Loop and around the hood a few times. Really nice morning. Just went out and got it done. Head feeling much better this morning.
PM - Met up with Aaron at the Man-of-War Park for Thurs tempo. Was planning on doing a 6 mile tempo, but my watch went dead (of course) and it ended up being 5.25 miles. I'm not sure what my pace was, but I know I atleast started off faster than last week with Mr. M being there. Really happy with how I felt - I think I was in the low 5:50's high 5:40's. 11 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM - Got up early and did an easy 5. It was nice to workout the muscles a bit after last nights tempo. Really nice morning - I love this time of year!
PM - Closed up the store and ran home 8 miles. Really long day and very tired. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Run 4 Kids 10k (6.2 Miles) 00:35:08, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 6.20 | 0.00 | 14.00 |
|
AM - We got to the race a little early to have the kids run the 1k - Isabel won overall girls and Elijah and Sophia really had a good time. Isaac wanted to run the 5k. I'm really proud of him - he's really starting to catch the vision of running and competition.
As far as my race went, I spent a little bit of time warming up, hit the bathrooms, found Quadsi and headed to the starting line. I hadn't really thought much about how I was going to do. I just did a tempo with Aaron on thurs. so, I thought I might still be a little tired from that workout and didn't really expect too much.
After the race started I decided I would just try and see if I could keep Logan in sight. As we were going through Coral Canyon I did fairly well keeping him somewhat close but by the time we turned the corner to go up Telegraph he was starting to pull ahead a little more ( about 20-30 sec). I knew I wasn't going to mantain that distance up the hill, but it was looking like he had almost stopped racing or pushing. I just kept trying to motor up as fast I could but, even with him taking it easier, I still wan't gaining ground. By the time we reached the top of the hill I just tried to change gears and get my legs going for the down hill finish. I was able to kick it in pretty good at the end and really felt good most the race. Here are my splits:
5:29, 5:25, 5:38, 5:54, 6:27, 5:50, 5:17 (last .2) 35:08 - 10k
Overall, I was really happy with the race today mostly because of how I felt and being able to "push" most the way. After the race Logan and I went and ran the course again to get in some more miles. About 14 total for the day including warm-up, race, and running the course again.
|
| 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 | 0.00 | 17.00 |
|
AM - Morning club run. Easy with extending it 3 miles home. Legs are a little tired from Saturday's race still. - 9 miles total.
PM - Ran home from the store 8 miles via River Rd. |
| 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 |
| PM - Ran home from the store today through Washington Fields, to Desert Hills and over to Bloomington. I seriously was so tired and the wind was blowing like crazy in my face the whole way. I was so happy to get home and be finished. |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 5.60 | 0.00 | 17.00 |
|
AM - Got up and ran the Bloomington loop. Another really nice morning. Added on and made it 6 miles.
PM - Tempo run with Aaron and Bill. Left from the house and headed down to the bike path. Did the same loop as last week and planned on getting 6 miles of tempo but ended up with on 5.6 miles of tempo due to a miss calculation. I ended up starting off probably a little faster than I should of then totally died when I hit the wind. It seriously was in our face both ways, but was blowing hard on mile five. I thought I was in a bad dream or something. Here's the Splits: 5:22, 5:50, 5:47, 5:50, 6:20, 5:51 (.60 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 | 0.00 | 0.00 | 14.00 |
|
AM - Got up and went out and did 6 in the morning with Kendra. Just took it easy, and very happy to do so considering my workout last night.
PM - Late run home from the store at 7:30pm. These later rans are such a drag - I'm just so tired at the end of the day. 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Met up with the group at Summit and did 13. Ran the whole way with Ben Ford. Steady pace - nothing crazy. Good Conversation. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
AM - Went running with the club this morning at the confluence tral head. Easy 6, plus 3 miles extended home. Feeling pretty good and legs feeling fresh.
PM - Ran home from the store - I'm so freak'n sick of the wind. Plus, I couldn't stop thinking about everyone out at Boston. What a mess - It makes me so mad. 8 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
AM - Track workout this morning. It looked like we had about 5 new people. I think the group will continue to grow as we go more into marathon season. 7 miles total.
Here's my splits:
400 (1:10), 800 (2:31), 1200 (4:00, 5:11 pace), 1200 (4:03, 5:13 pace), 800 (2:35), 400 (1:14)
Really happy with today's workout. The last half was a little slower than the first. However, the wind started picking up so it kind of messed up the times a bit. I felt pretty strong most the run and I was happy I didn't have any stomach problems. |
| 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 - Ran home from 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM - 6 miles in the morning easy bloomington extended. PM - Met up with Aaron and Bill for tempo. Once again it was windy. Started at the house and did a 5.6 miles tempo up the bike path, over the river via River rd, then down past Barefoot Gym. 5:52 pace ave. Felt pretty good until we hit the wind after heading back down the hill. I felt like I was running in place. I also probably started off fast a bit fast the first mile hitting 5:22 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 10 miles up the path and back on the bike path. Probably not going to run tomorrow with manning the aid station for the Zion 100. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: Running Club run with 3 miles extended. PM: Ran home from the store. 8 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - Speed work with the club. Solid workout, 3 x 1 mile repeats w/ 1 set of stadium stair between added to each lap (12 stairs total). Pretty hard workout - every time we came to the stairs and started heading up my HR would just jump like crazy. Pretty tired at the end.
PM - Ran home from the store. Was feeling good and ended up with a 6:04 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - Ran 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
AM - 6 miles with Kendra. Just took it easy. Really nice morning.
PM - Tempo with Aaron and Bill. Met-up at the house and did the River Tr. loop. Ended up with 6:01 ave for the 6 miles. Between the heat, wind and doing 2 faster workouts on Tues I just struggled the whole time. I seriously felt like I was running in place. |
| 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 |
|
PM - Ran 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Ran with the club down the marathon course for 13.1 Ran most the way with Richard W. Good chat - about a 6:30 ave-ish. I didn't have a watch. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM - 9 miles to the store this morning - skipped out on club run.
PM - Ran home from the store via River rd. 8 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 | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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AM - Track workout with the club - 4x 400, 4x 800 with 400 Recover between. Hit 800's between 2:31-2:35, 400's between 71-75. 7.5 miles total.
PM - Ran home from the store 8 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM - Got up and ran with the boyz. It was good chatting and getting up early to get some miles in. Really nice morning with Logan and Dave. After we got back from the run Clyde was heading out for a swim and ride. So, we chatted with him for a while. 10 miles.
AM2- After getting home from the run at 7am I went out and did another 7 with Kendra around the Confluence loop - extended.
I was so happy to have all my miles done before 8:30 in the 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 | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
|
AM - Got up early and went out and did an easy 6 miles around the bloomington loop extended. Just took it easy knowing I had a tempo planned for evening.
PM - Ran home from the store - bike-path - long way. 10 miles total. Did 3 miles, 2 miles, 1 mile. I wanted to split up the workout and keep my overall up for more total miles.
3 miles - 5:25, 5:33, 5:38
about 800 recovery
2 miles - 5:32, 5:36
about 800 recover
1 miles - 5:25
Overall I was really happy with this workout and feel I accomplished what I set-out to do. |
| 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 |
| PM - Ran home from the store via River rd. took it really easy. I was pretty tired from a full day at the store and my hips were still a bit tight from yesterdays tempo. 8 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
AM - Went out early and did 20 up and back on the bike-path. I wanted to get it done so we could go out and watch everyone at the Half Ironman. I ended up ave about 7 min pace. My watch was a little off due to slowing down to run with the Kendra and the kids for about 1.2 miles to the confluence park. It was great seeing them out there as I came around the corner by Barefoot Gym.
Really happy about getting this done on my own. I'm never really fond of doing 20 by myself. I planned on doing this run carb depleted with only water. I was really happy that I felt just fine. |
| 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 |
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AM - Club run this morning. Not too many people showed. Mike, Jenna, Kendra and I. Ended up extending for 10. Really happy with how I feel coming off of last weeks miles. I thought I was going to feel a little more run down. I'll take it. PM - Ran home from the store at 7:30pm. Pretty tired from a long day and working on the build-out. Just took it easy and got home. 8 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 | | 12.50 | 0.00 | 0.00 | 3.00 | 15.50 |
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AM- Track workout with the club. We did 6x800's w/400 recovery today. Another good group today. 2:33, 2:33, 2:31, 2:31, 2:32, 2:31 Really happy with getting this done with. Once I got myself warmed-up, my stomach started acting up from my Nachos I had after getting home late last night. Oh, man I need to cut back on the Mexi food. PM - Ran home from the store. Crazy wind in my face the whole time, just tried leaning as much as possible. Also, my lower back and hips were super tight. Not a fun run and very happy to be done for the day. 8 miles
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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AM - Ran with the guys this morning. Had a couple good laughs. Felt a bit tired most of the run and the hip was bugging a bit. Nice morning however. 10
AM2 - Came home and went out with Kendra for another 6.5. She was feeling a bit beat-up from her massage last night so we didn't go too fast. It always fun running with Kendra and just chatting without being interrupted every 10 sec by the little ones. 6.5 |
| 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 |
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PM - No run this morning. I got home last night at 7pm, laid down at 8pm then woke up at 7am. I honestly can't remember the last time I slept that long. I decided to just take the morning off and run tonight.
Ended up running home from the store. My SI joint was acting up so I didn't push too hard. 8 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Really nice morning. I wish it could stay like this all year. 3 loops around Bloomington. I have no idea why I decided to loop 3 times but it sounded good. Plus a loop around the block to make it 10. The hip is still bugging a bit, but started feeling good around mile 6. 10 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 | | 19.25 | 0.00 | 3.00 | 0.00 | 22.25 |
| AM - 19 with Logan and Dave. Did 6 miles of tempo - My SI joint really acted up and ended up only doing about 3 miles worth. IT really sucked, I'm pretty tired of this thing acting up. 19 miles back to the store and I ended up extending it 3.25 to make it 90+ for the week.
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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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM - Got up and ran with the club 6 miles then headed for the store. Really nice morning out. 13 miles total. PM - Ran home via River Rd. steady pace - really tired after working all day on the store expansion. 8 miles
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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 | | 2.00 | 0.00 | 0.00 | 6.00 | 8.00 |
| AM - Really tired from work and the miles yesterday. I almost didn't wake up for speed work this morning. 5 x 1200. I started off doing well but by the 3rd repeat the wheels started coming off and lost all energy. I think I just have been doing too much. I was really happy to get the workout done. PM - No run. Just too tired after working on the store.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Didn't wake up and run with the guys. I ended up getting home from the store last night at 8pm, fell asleep at 8:30 and didn't wake up until 8am. I haven't slept like that forever. I'm glad I'm letting my body rest. I did go out after waking up and did a quick 10 miles 6:40 pace on bike path.
PM - No Run. Just cam home and slept.
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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 | | 11.25 | 0.00 | 6.25 | 0.00 | 17.50 |
| AM - Easy 6 miles in the morning. Another wonderful St. George morning. Easy pace. Just getting legs ready for tonight. PM - Met A'Aron at the house for our Thurs. evening tempo. Warmed-up down to the bike path and ran into Cody, Bill, and Dustin. Chatted with them until we started the tempo. I planned to start off a little slower today and hold a more consistent pace during the whole tempo. The plan worked well, except for the wind on the way back. 5:48, 5:55, 5:50, 5:48, 5:55. 5:50, 5:32 (last .25). I really felt like I was working too hard the last 2.5 miles in the wind.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - Ran the Bloomington loop then headed down to Sunriver along the river and back home.. 6.5 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Clyde and I met up at the SG Marathon finish and shuttled a car up 20 miles to run down the course. After we stopped and both had a pit-stop we got rolling. My ITband was acting up a bit at first then the hip and lower back followed. I never really felt smooth the whole run. So, nothing exciting happened, just happy to get it done.
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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 |
| PM - Ran home from the store long way through the Washington Fields, Little Valley, Desert Hills, to Bloomington. 14 miles. Hips and back was bugging. Temps were in the 80s so it wasn't too bad. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - Track work with the club. Ted put together a little different workout for today that involved squats, jump rope, stair and running the grass. It was not easy. I think I was able to get in about 3 miles of tempo overall. 8 miles total. PM - Working on the store buildout this week, I'm not sure how many evening workouts I'm going to get in. No Run.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 11 miles with the guys this morning. Really nice morning and get out and get it done. Started to extended a bit with Logan but Kendra got back early for the pickup. |
| 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 | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| PM - Tempo with Aaron. Nothing exciting, about the same as last week. The wind seemed to be a bit stronger towards the finish. Saw Bill, Dustin, Cody, and Logan while we were out on the run and actually ended up running with Billy Dustin and Cody back to the house. |
| 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 |
| AM - Early morning run. Went out and ran the tempo loop with and extended it around the Bloomington loop for 13 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - Met up with the club at the Man of War Trail head and car pooled up to Coral Canyon and ran back down. Nice steady pace, about 6:30 pace most the way. Ran with Bill and Richard most the way. Really nice morning out. I'm loving this time of year. We also saw half the town out running or cycling this morning as well. |
| 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 |
| AM - Club run. We ended up doing the River/Bloomington loop from Confluence park. Ran mostly with Logan and ended up extending up into Bloomington Hills and made it 13 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - Track workout with the club. Ended up doing 400, 800, 1200, 1600, 1200, 800, 400 W/400 recovery between each lap. I almost didn't wake up in time due to the alarm not going off. So, we showed up late and only got in the dynamic stretches & strides for a warm-up. My hip was bugging pretty bad at first but eventually warmed up a bit. I just didn't want to push crazy hard and do something stupid with it. My splits were as follows: 1:14, 2:33, 3:55, 5:10, 3:52, 2:32, 1:12 I felt happy with the workout considering how my hip was feeling. I was able to keep everything fairly steady and still help up a steady pace on my mile. Cam home and ran about 2.5 with the kids. 10 miles total.
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - Got up and ran with the guys, minus Holt. The temps were perfect this morning and we saw a ton of people out running. It always good chatting and joking with the guys. Ended up extended with Bill and Logan to make it 14.5. Came home and did another 2.5 running with the kids.17 total. I'm happy to be done for the 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
PM - 11 miles w/ 6 mile tempo |
| 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 |
| |
| 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 |
| |
| 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 | | 35.00 | 0.00 | 0.00 | 0.00 | 35.00 |
| Weekly miles before UV Marathon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Utah Valley Marathon 2013 (26.2 Miles) 02:42:49, Place overall: 6, 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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Splits:
6:02
6:00
5:59
6:00
6:06
6:03
6:02
6:27
6:33
6:11
6:01
6:18
6:19
6:12
5:55
6:14
6:25
6:08
6:13
6:21
6:22
6:10
6:03
6:11
6:25
6:25
1:58 (6:28) |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM - Still feeling really beat-up from the race.2miles Quads are trashed. |
| 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 - 8 miles slow, feeling a bit better - still trashed 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 Miles. I just need to get these legs feeling better. |
| 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-10miles easy. Starting to feel like the soreness is working its way 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - I usually don't run on Sundays but woke-up before anyone else in the house and thought it would be a nice Father's Day present to myself. Really nice morning. Just went down the bike path and back. 8 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - Morning running club from the confluence trail head. We ended up doing Mayors Loop then I extended home the long way. Just got out and got it done. Gove conversation. 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM - Running Club Track workout. I'm still not 100% after running UV Marathon so I decided to go through the motions of the workout but just not push too hard. 400, 800, 1200, 1600, 1600, 1200, 800, 400 w/ 400M recoevery between each.
After we got home we went out and took Isaac and Isabel for at 3 mile run.
11.5 total 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM- Got up and ran with the Boy'z. Great morning until we watched puss'nboots get squashed by a Suburban. The poor thing was carelessly crossing the street to get a mouse in the grassy field for breakfast. As we came-up on the cat Clyde spooked it and it turned back right as the Suburban was driving by. Oh, the horror!!! It was like bambi jumping off the cliff in Zion all over again.
I think I'm going to start running with a small bell just to warn all the animals and save their lives. Everyone reading this should do the same.
Besides the killing. It was a good run. 10 miles.
AM 2 - Came home and did 6 more with Kendra. |
| 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 | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| PM - 7pm, Met-up with Aaron and Cody for our Thurs. Tempo. I'm still wanting to ease into the training again after the marathon so I decided to cut the tempo intensity and distance down a bit. I also wasn't really sure how I was going to feel so we ( Aaron didn't want to do tempo so he just ran with me) I just started off easy and picked it up a bit towards the end. Pretty happy with how I felt and wasn't too tired after. 6:03, 6:19, 5:52, 5:41 |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - Just went out and got in an easy 5 miles. I think I'm done for the day. Early long run tomorrow with the club down the marathon course. |
| 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 | 6.00 | 0.00 | 15.00 |
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AM - Morning 15 miler on the marathon course with the running club. Good group this morning - ended up in Bill's car with 7 (Bill, Loyd, Logan, Aaron, Cody, Dustin and Myself) of us crammed in. Just took it easy for the first few miles. My R. hip was acting up and was having stomach issues. After Quadsi & I hit the VPB at the top of Snow Canyon we started easing into a tempo. I really wasn't up for it, but after a little music therapy with Logan I was good to start rolling.
I'm not sure what pace I was hitting for the tempo (no watch today). Logan and I stayed together for about a mile until we hit Winchester and Logan's Quads started kicking in. After that I just tried to keep him as close as I could. Good solid effort. The hip was still acting up a bit and didn't feel too fluid but was able to get it done and have some kind of push the whole way. 6-7 miles tempo - 15 miles total |
| 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM - Run with the club. Good group this morning. Really nice weather. Ended up doing the Tonaquint out and back. 6 miles then Kendra and I extended 2 and the end. 8 miles PM - Went out and did 1.5 with the kids and family. Fun 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 | | 11.25 | 0.00 | 0.00 | 4.00 | 15.25 |
| AM - Good workout this morning with the club. I think we had about 60 people this morning. Track flow was great - except for the walker that decided to walk in lane 1. We did 16x400M W/ 200m rest. I was able to keep it a nice consistent pace. My goal was to keep it at 75 sec.
I felt like I could have done 20 if I had to - but I was glad the workout was over.
1:12, 1:15, 1:15, 1:13, 1:15, 1:15, 1:15, 1:16, 1:15, 1:15, 1:15, 1:14, 1:16, 1:15, 1:14, 1:14 AM2 - Came home and went out on the bike path for another 6.25 miles.
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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 | | 16.75 | 0.00 | 0.00 | 0.00 | 16.75 |
| AM - Got up and ran with the Boy'z - It was nice to have Tyson come along. Poor guy got an earful this morning. As far as how I felt - I seriously was so tired this morning. I was totally spaced out and to top it off I felt like I had been hit by a 2x4 in the back and hips. 10.25 AM2 - Came home and did 6.50 with Kendra. 2xBloomington loop. Saw Ben Ford and chatted with him for a while and ran back to the house so he could borrow my FastPack. Glad I don't have to run until tomorrow and it's another easy one.
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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AM - 6 miles this morning easy. Bloomington loop extended on bikpath w/ 8 x 8 sec hill repeats.
PM - Set out to do tempo with Logan at 7pm - It didn't go too well for both of us. We only made it 3 miles and the 3rd mile was worthless. I think we need to move it to 8pm to make it worth while. 10.5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 3 miles with Isaac, 1 miles with Isabel, 1 mile on my own. Really easy morning. Nice! |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - Nice run this morning with the club. Car-pooled up from the store to Leeds for a nice 17 mile run. Good group. Nice steady pace nothing crazy. Felt pretty good except for my hip acting up again. I thought I was going to be over 80 miles for the week, but I ended up hitting it exactly. Good 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Running club - not very many of us this morning, which was suprising considering how hot it's going to be later on. Just chatted and had a good run. Extended 2 miles with Kendra, then started chatting with Dan Woodside and ran home with him 3 miles. Came home and got the Isaac and Isabel to go out 3 miles but Isabel's new shoes were bugging her so we turned around early and only went 2 miles. 13 total - 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 | | 10.50 | 0.00 | 4.50 | 0.00 | 15.00 |
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AM - Track workout with the club. 200m @ 5k Pace, 200M @ Marathon Pace for 30 min. I was surprised how tough of a workout this ended up being. It 's pretty much a tempo run at a varied speed. I was able to avereage 5:44 pace for the 30 min. and ran almost 4.5 miles. I was pretty happy with the run and fairly tired after.
PM-Got out late and did 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Missed getting up and running with the guys. Just went out and did an easy 10 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 | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
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AM - 7th annual Abraham Lincoln 4th July Run. We ended up meeting at 4:15 at the bottom of the Veyo Wall, jumped on the shuttles and headed up. Them temps at the pickup were about 92F - I think our hotest year yet. However, due to the overcast the temps actually started to cool a bit and were probably in the high 80's but the time the run was over.
The group, overall was a little faster this year. I ended up running with Superfly and Tom D. most of the way. We just chatted - mostly about triathlon stuff ( expecting too much without training enough, overtraining, benefits of running, etc.) For the hills I pretty much just sand bagged as much as I could without dropping off too bad. Clyde is starting to become quite the hill climber. After we got to the water drop I decided I wanted to try to beat my time from last year so I picked up the pace for a while until my hips and lower back started acting up and I had to slow.
Once we were done we soaked in the stream, took pictures and chatted with everyone else as they finished. Good times. 1:02 |
| 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 - Just went out and got in an easy 10 miles. I felt pretty good, except for my hip. |
| 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 | 4.00 | 0.00 | 4.00 |
| AM - Went out to help out with the Virgin River Trail run. The city of Hurricane dropped their support of the race so Tom D. and I got talking and decided to keep it alive. It ended up being a really fun event. I wasn't planning on running it so I could help with the finish line. However, as everyone was lining up Tom, asked why I wasn't going over and said they had enough people to help out. So I got my shorts on, lined up, tight hips and all and went out at 5:30 pace with Nephi. I really wasn't expecting much considering my head wasn't really in it and I didn't get any type of warm-up at all. Going into the second mile I pulled a little surge on Nephi and started picking up the pace a bit, but once we started on the dirt road going down into the canyon he came flying by. I just couldn't get the speed and hip flexion needed to keep up. He was able to pull a bit of a gap on me there. Once we got down to the river bottom I was able to gain on him again - I think he only had about 2-3 seconds on me but when we hit the up hill I had no power and just ended up eating the hill - worse than last year. The last 3/4 of a mile when we got back on the road I picked the pace back up and I could tell I was gaining a bit again, but I was still too far back to matter. I ended up with a 25:14, about 25 seconds behind Nephi and slower than last year. I'm still happy with the race, I felt aerobicly strong, I just couldn't seem to get goint with my hips. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - Didn't get many miles in last week. Concered about getting enough this week so I got up and went out for 7 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- Club run. Showed up early and got in 3 miles with Kendra. During the club run a ran mostly with Ben F. and chatted it up for a while. got done and extended a mile to make it 10. |
| 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 | 4.00 | 18.00 |
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AM - Track workout this morning. 8-10 x 800M. I really was feeling my hip this morning and just couldn't get going. I also forgot my garmin and was only using the stop-watch mode. The first two repeats I was way off 2:37, 2:36 then I started to get going a bit better but just never really seemed to flow this morning. 2:32, 2:33, 2:35, 2:35, 2:33, 2:34. Not really happy with this workout. I also was hoping to do 10 but due to my times being crap I just stopped at 8.
AM2 - Came home and went out and did another 9 onthe bike path. It started getting humid and I was sweating my braining out. I stopped at the Confluence tailhead to get a drink and these kids were looking at me like I was a freak. 18 total miles for 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Spent the day traveling out to NH with the family. Feeling pretty trashed from flying and driving all day. |
| 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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AM - Sleep! I love sleep. I was so tired last night and woke up feeling so rested. I planned on going out 10 miles and mapped a run on MapMyRun. I thought the whole time the run was taking forever - just thinking I wasn't familiar with the route and the humidity was making it feel tough. After I got back to Kendra's Mom's place I re-routed where I went and I actually went 15. No wonder I felt like it was taking forever. Oh well, just happy to have the run done. However, I was soaking wet when I got done. I think the humidity is 120% out here. I was having PTS from Ojai Marathon last year. It's going to take some getting used to. http://www.mapmyrun.com/routes/view/243985969 |
| 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 |
| AM - Left from the cabin to go out and do 15 - took a wrong turn on the way back and ended up 1 hill top away, hitched a ride with this guy back to a main rd and was able to run back. Ended up just at 20 miles. Really long morning. 20 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - Kendra needed to get in 18 this morning for her Marathon training and decided to just go with her. Averaged in the mid 8's. Great run along the river - it seriously makes the Virgin river look like monkey spit it so much larger and faster. Great run just chatting. 18 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - Went out and did an 8 miles loop. Nothing special - just humid. |
| 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 | 4.00 | 12.50 |
| AM - Speed work this morning. 16 x 400m. We went over to the track to get a workout in and they were doing work and it was closed so we went over to the bike path and did repeats back and forth on this one section. It wasn't ideal but it worked. There was a small hill and two 90 degree turns but it did the job. 79 (just couldn't get going), 76, 73, 74, 72, 74, 75, 75, 73, 74, 74, 75, 75, 75,74, 73 Really happy I got the workout done. I was totally soaking wet due to the humidity. Ran back to Kendra's brother's house to make it 12.5 miles total for the 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 | | 60.00 | 0.00 | 0.00 | 0.00 | 60.00 |
| Just added the remaining total miles for the 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 | | 45.00 | 0.00 | 0.00 | 0.00 | 45.00 |
| Not a very productive week. We did run up Mt. Washington and had an amazing experience. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - Went out and did 18 with Kendra in NH.. |
| 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 |
| AM-16 miles - 2x7.5 mile loop in Laconia. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - Kendra and I went out and did an easy 3 miles in Peabody MA from the hotel room. Flying out today. |
| 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 - Easy 10 miles on the bike path. |
| 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- Another easy 10 miles on the bike path. |
| 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 on the bike path - again! |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 18 miles on the Marathon Course. Just took it 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Got up and ran with the club this morning. Ended up running out to Toniquint and back. It was fun just chatting and stuff. Kendra wanted to get 8 in so I extended 2 more with her then ran home the long way. Ended up getting in 11 miles for the morning. PM - Didn't end up getting out of the store until 7:50pm. Ran home via River rd.. Just kept the HR below 147. Temps were warm but not too hot. 8 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 | | 4.00 | 0.00 | 0.00 | 3.25 | 7.25 |
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AM - Track workout with the club this morning. A lot of people were on vacation or recovering from the Half this last weekend. My plan was to do 16 x 400m, W/200m recovery. However, my hip was really bugg'n so I cut the workout down to 13 repeats. The workout still ended up going we'll and I had the energy to continue, I just don't want to aggravate it any more. Here's the breakdown: 73, 73, 72, 72, 72, 72, 71, 71, 72, 72, 73, 72, 70 Really happy with my splits. The last time I did this workout most of the repeats on June 25th were @ 75 sec.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Morning Run on the Bike path. Easy. I was supposed to get up and run with the guys but it just didn't happen. 10 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Tempo morning. I have no idea what my splits were because I forgot to charge my watch. Ended up doing 3 miles, 1 mile, 1mile. Not what I had planned but It was already a little hot and I'am just getting back into my Thurs. Tempos.10 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 10 miles to the store - the long way. Just took it easy. Carried my stuff in my pack. PM - Ran home via River Rd. about 7:30 pm. Got it done! 8 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Veyo - Gunlock - Ivins with the club. I love this run. You can run down the middle of the road and you don't have to worry about the traffic until the very end. Just kept it easy in the low to mid7's until the last three - we then dropped it down to 6:00 pace to finish it up. The hip flexors were jacked mast of the run and I felt like a worked horse by the end. 20 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Club run. Ended up running up over the top of Webb hill - (Ben K, Ben F, Richard W). I saw Bill's car but couldn't find him. We ended up getting in 6 miles - steady pace. Came back and we extended with Kendra another 2 miles, then I ran home another 3. 11 miles total. |
| 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 | | 15.50 | 0.00 | 0.00 | 3.00 | 18.50 |
| AM - Track work with the club this morning. 3-5 mile repeats. My hip was really acting up so I had to shut it down again this week. That's two weeks in a row that I've had to cut the track workout short due to this hip. I've been working it every night - I'm starting to get kinda bugged by it again. The repeats just felt like I was working like a horse - I just didn't feel good this morning. 5:19, 5:18, 5:19 - much slower than my last miles earlier in the year. Oh, well - last week I hit my 400's faster than I have all year. 8.5 miles Got home, changed my shoes and did a slow run to the store - the long way. It was a really nice morning. It's already cooling a bit, which is nice. 10 miles
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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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - I've really been struggling to stay motivated the last while. I just keep having days that I'm really not motivated to get going. I really wanted to get up and run with the guys, but I just couldn't seem to get myself going. I ended up finally getting out of bed when Kendra was getting ready for her run at 5:30am. I don't know what an extra half an hour did for me. Anyways, went out and did a sleep-run with Kendra (The run wasn't too slow, I was just tired) for 6 miles. Came home did some work and ran to the store the long way for another 10 miles late morning. I finally started having a bit of a better attitude by about mile 8 on the way to the store. I have no idea what's going on in my head - It was like 90F+. Actually felt happy and feeling a bit more motivated. Weird. PM - Came home from the store. Watched the SWAT team go into the house down the street. I guess somebody had escaped from the jail and his parents lived there. Went out with Isaac into the hills for another 3 miles. Really nice night. |
| 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 | 5.00 | 0.00 | 17.00 |
|
AM - Really happy with my tempo on my tempo loop this morning. I think it's the fastest ever on the river loop. 5 miles of tempo: 5:49, 5:38, 5:42, 5:43, 5:27 It felt good to be able to keep it steady and push it at the end for a good finish. It always amazes me how different I feel from one day to the next. Yesterday I would have never guessed I could have pulled this off. I felt like staying in bed the whole day. AM2 - Ran again around 9:30am from an appt I had to the store. Just took it easy - a little tired from my tempo. 6 miles.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - Easy run out in the desert. A little warmer this morning and humid. |
| 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 | | 20.75 | 0.00 | 0.00 | 0.00 | 20.75 |
| AM - 20+ miler from Coral Canyon to Bloomington. Nice solid run with a great group. It was fun chatting with everyone and shooting the bull. Run with Dustin, James h., Justin S. who I hadn't run with for some time. Also, ran with Craig C., John B., Richard W. and Ben K. It was fun having a good size group. The temps were a little warm towards the end and I was happy to be done. |
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Ran with the club around the mayors loop extended. Then ran home from Confluence Park the long way to get a little more. On the way back I saw Kendra heading out so I went back out for her for another mile or so. 10 miles. PM - Long day at the store. I was pretty tired but ended up running home the long way via the Virgin River Trail. 9 miles. I can't believe how humid it's been. |
| 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 | 0.00 | 0.00 | 3.75 | 18.00 |
|
AM - Club track workout this morning. Really enjoyed getting out and chatting with everyone. We really have a great group of people. We ended up doing 5 x 400m, 800m alternating each distance, with half distance recovery. It ended up being a pretty good workout. I did not have a watch due to not charging it last night. I think I kept about 4:50 - 5:10 pace. I really wan't too concerned about it today. 8 miles total. AM2 - Came home and chatted with the kids before they headed off to school. Went out and did 10 miles on the bike path. The pace wasn't too quite but I still felt like I was getting worked with the heat and humidity. Really happy to be done for the day. 10 miles.
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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 | | 20.30 | 0.00 | 0.00 | 0.00 | 20.30 |
| AM - Got up early and ran with Logan and Clyde. Normal Wed loop. Just chatted about XC & stuff. It was good getting out with the guys - it's been a while. Still missing David and Billy. After we got done Clyde wanted to go back out and do another 8-10 so we just went and did the loop again but backwards. I was happy do get all my miles done early. I wish I would have had a Gu or something - however,I don't know if it would have helped. My back and hips felt jack pretty much the whole run and my overall energy felt decent with just having done speed yesterday. We did a couple pick-ups, but overall the pace was just normal. 20.3 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - Got up early and did 3 with Kendra. Planning on doing 10 tonight. Busy day. PM - No run. Didn't end up getting back 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Got out at 5:30am - really nice morning a bit overcast. Even had a tiny amount of rain. Fairly humid as well. Just went out and got it done - nothing crazy. Bike path. 10 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 | | 14.25 | 0.00 | 6.00 | 0.00 | 20.25 |
| AM - Big group this morning. Kinda crazy getting everyone in the cars. Ended up running the 1st 10 with Aaron. Just chatted about his calf issue and stuff. My hip was bugg'n a bit. The second half I was planning on doing Tempo but I really wasn't feeling 100%. My energy level was low and my back and hip were acting up. I still tried - The first 3 miles I was in the 5:30's then I just started slowing due to everything just hurting way to much. I decided just to cruise it in and not worry too much about it. 20.25 |
| 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 | | 71.00 | 0.00 | 0.00 | 0.00 | 71.00 |
| Didn't end up doing a very good job blogging my miles this week. Felt really worn-out so I just cut back my miles. I actually took off Tues and didn't do speed or a run at all. Ended up doing a small 4 mile tempo on Thursday and averaged 5:42 pace on the tempo loop. I also felt pretty good on the 20 miler out into the field from the store on Sat. The week ended a bit better than it started.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM - Ran home the long way into Washington, down into the fields and over into Bloomington. nice steady run. A bit humid and warm, but a nice evening. Pretty hungry by the end since it was after a full day at work. 15 miles.
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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 | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| AM - Track workout with the club. I was able to get there a little earlier and get in a decent warm-up in. Did 8 x 800m w. 400 recovery.
2:29, 2:31, 2:33, 2:31, 2:31, 2:31, 2:31, 2:30
Really happy with how these went. We had some wind on the backside of the track and it really seemed to effect me on my second lap. I was happy to be done. Started to do some stair but my calves were a bit tight so I just stopped and did my cool down. 10 miles total.
|
| 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM - Went out and did the tempo loop backward (minus the tempo). Steady pace. Really nice morning except for the humidity. 11 miles
PM - Went back out this evening and got in another 10 miles. Feeling pretty good. Hip and SI joint felt decent.
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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 | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| AM - Went out with Kendra this morning and did an easy 6.25. I seriously am done with this Humidity. It was good chatting with her without being interupted.
AM 2 - After we got back and help the kids off to school I went out and did another 11. I was so drenched after getting back. I'm still drinking fluids trying to get back in me what I lost 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 | | 3.50 | 0.00 | 8.50 | 0.00 | 12.00 |
| AM - Met-up at Bloomington park with the some of the RT Girlz this morning and drove-up to Mavirik on Washington Prkwy for a tempo. I'm beginning to think my body really does not perform well in humidity. I sweat so much anyway, so when it's humid I just feel like I'm dying. The same thing happened when I ran the Ojia Marathon in CA last year. I just start feeling like I'm working like a horse. Anyways here's how it went down. I ended up starting about 1 mile past where I started last year.
SKIP, 5:41, 5:43, 5:49, 5:56, 6:03, 5:57, 5:54 - today
5:45, 5:38, 5:44, 5:46, 5:49, 5:51, 5:49, 5:47, 5:49, (.3) 5:46 - 2012
I was really quite upset about my times. I did 2 miles less from last year and my paces were way off. It could be the humidity or I could be worn down - possibly both. Hopefully I'm not in worse shape.
Anyways, I stopped at the Confluence Trailhead got some water, saw Scott H., chatted with him and squeezed all the sweat out of my shorts. About the time I was taking off to finish the run Amber G. came up the trail and stopped for a drink. She was 4'ish miles into her tempo since the girls did more of a warm-up. I ended up finishing off the last 1.5 miles of her tempo with her. She was able to hammer out a 5:40, 5:43 (.50 miles) - Thank goodness I didn't get dropped.
Happy to have the workout done. I'll probably go out a little later on and get in a few more.
|
| 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 | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| AM - Great run this morning with the club. Met up at the SG Marathon finish line and drove 18 miles up the course. My goal was just to keep it steady and not bust out and do anything stupid. I was surprised how good I actually felt with doing 8+ miles of speed yesterday. Ended up running with Logan and Richard W. the first 10 miles 7:00- 6:40 ( i think) and then Logan took off for a tempo and Richard and I just cruised it in 6:20- 6:40. It was good chatting with everyone on the course and after the run was over.
Overall I'm really happy with my week. My energy level stayed up towards the end of the week. My tempo on Fri wasn't my best but I had a good track workout on Tues. Next week I plan on just keeping it about the same. I am going up to do Big Cottonwood Canyon Half (Kendra is doing the Full) on Sat. However, I'm not planning on racing it, just making it a solid tempo and getting in about 20- 22 miles for the day.
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - Got to the morning club run a little early and got in 1/2 mile. Richard and I waited around a few minutes and nobody else showed so we took off. Ended up doing 6.5 miles. Just took it easy and chatted. 7 miles.
AM2 - Came home and help the kids get ready and took Isaac to school. Then went backout and did anoth 11 around the river tempo loop. Still really humid out.
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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 | | 13.50 | 0.00 | 5.00 | 0.00 | 18.50 |
| AM - Early morning Track workout with the club. Decided to bring down the intensity and keep everything between 5:30 - 6:00 pace. I'm planning on doing an 8 mile tempo in the morning from Clyde's so I thought it might be smart not to go all out. Ran most the way with Craig C. and Richard W. 9.5 miles total w/5 miles of speed
PM - Ran home from the store via Virgin River Trail - just took it easy and got it done. 9 miles
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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 | | 5.00 | 0.00 | 8.00 | 0.00 | 13.00 |
| AM - 8 mile tempo this morning with the boyz. Wet'n wild fun! - Not really. This rain and humidity has no end. Actually this morning I was happy with a little rain - it brought the temps down just a bit so the humidity was tolerable. I think today was the first time in about a year I had done the "Clyde Tempo" loop. It was good to get out early and get it done. Here's the splits: 5:52, 5:58, 5:43, 5:49, 5:49, 5:47, 5:46, 5:40.
I knew Dave was going to go out conservative with getting over his hami issue so I decided to just go out with him "Pepi Style". I hope I wasn't bugg'n too much. After about 4.5 I could tell Logan was moving along slower than normal and feeling bad for riding Dave's tail I tried to pick it up just a bit. Just kept it steady until the last mile then tried to pick it up a bit more. The ground was pretty slick on mile 7-8 and the hill sucked me up under river rd but was able to drop it down a bit. Overall I'm happy with the workout and being able to just keep it steady.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Just wend out and got in an easy 10 miles. Nothing special. A little tight in the hips from yesterday's tempo. 10 miles
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Up in SLC. Went out and back on 9th E towards Downtown. A bit quicker on the way back once I was warmed-up. Great morning, a little rain and cooler temps. Really nice!! 10 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
BIG COTTONWOOD HALF (13.1 Miles) 01:13:30 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 13.00 | 0.00 | 24.00 |
| AM - Big Cotton Wood Half - My plan for the race was to just use it as a tempo for SG Marathon. I had no intention of "racing it" all out. Anyways, due to it being a bit cold at the start and knowing I wasn't going to race it I didn't do any warm-up. Talked with Sasha, John C. and some of the guys up front for a bit before the gun went off. Here's how it went down:
1. 5:54 - Everyone just took off so fast - See ya - have fun.
2. 5:39 - Getting warmed up a bit. Just letting the legs go without any push.
3. 5:28
4. 5:22
5. 5:25
6. 5:34
7. 5:31
8. 5:28 - Coming out of the Canyon. It felt so nice to not have it quite as steep.
9. 5:23
10. 5:43 - A couple little rollers/ turns. Start to feel it in the legs a bit.
11. 5:44
12. 5:46
13. 5:59 - Even without going all out my legs were still trashed. Just wanted to get it done.
13.1 - 5:33 - Short little sprint to the end.
1:13:30
After the race I chatted with the guys a bit, got some fuel and headed up the course to find Kendra (she did the full). Met her about 5.5 miles up and was able to run back in whith her. Really happy with how she did and was able to push through the pain and still get a PR. What a great day!
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run - Still Beat up from Sat.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM - Still feeling like my quads are jacked. Just took it easy at the track today. Did a few pick-ups but nothing serious. 7.5 miles
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10 miles. Quads still a bit 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Decided, I'm obviously not recovering very quickly. So, I'm just going to keep it at 10 today and tomorrow and do a 20 on Sat. 10 miles.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles out and back on the bike path. Easy. 10 miles.
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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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| AM - Met-up with the club at the SG Marathon Finish Line. Great group. Wanted to do 20 - ended up running most the way with Clyde and Logan. Logan took-off at mile 10 for a tempo. Clyde and I picked it up a bit but didn't push. Ended up averaging 6:37 for the run. Felt great and happy the quads didn't act up at all. 20.5 miles
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM - Woke up and went out for 6.5 with the club. Only three of us this morning. Ben F. and Jeff D. Just took it easy and chatted. Ended up wearing a long sleeve T with the cooler temps. 6.5
PM - Wanted to get in another 10 but ran out of time. Ran from the house up the bikepath to Washington. Kendra picked me up at 6pm by the skim board park so we could get to the Holts on time. 7 miles.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - No track work today! It was nice to sleep in for another hour. I think I'm going to miss it going however. Just went out and did 10 came home talked to the kids and went out for another mile. 11 miles
PM - Went out and did 2 miles out and back with Isaac and Isabel.
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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 | | 5.00 | 0.00 | 8.00 | 0.00 | 13.00 |
| AM - Morning Tempo with the Boyz. Warmed up for about 3 miles. Clyde spit on me 3 times on the way to the tempo start - but only ran into me once. A bit windy this morning but not too hot. Here's how it went down:
Today's W/O : 5:45, 5:42, 5:27, 5:35, 5:43, 5:40, 5:50, 5:44
Last W/O: 5:52, 5:58, 5:43, 5:49, 5:49, 5:47, 5:46, 5:40
Pretty happy with this workout. Once again, my fastest ever on this course - 5:41 ave for the 8 miles. About 8 seconds faster per mile overall than two weeks ago.
HIGHLIGHT: Mile 4 we had a skunk scare and thought we were all going to get sprayed.
I think I would have done a bit better (5 seconds or so) on mile 7 if I could have kept David in sight, but I lost him in the dark - I was struggling to keep pace and lost a bit mental focus.
Pretty happy to know this is the last tempo before SG Marathon. It's been a great training cycle and I've seen some nice gains this season. I've had some ups and downs the last few months, but really happy I've stuck it out and stayed fairly focused. I think it's all really starting to pay off.
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - Got up and did an easy 5 this morning. The temps were wonderful. The muscles felt pretty good considering yesterday's tempo. However, I'm going to spend a little extra time working my L. hip.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- I am loving these morning temps!! Easy 10 miler this morning. Feeling pretty good.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Woke up early and met Clyde at the marathon finishline at 3:45. We both needed to be done before 7am so that's what worked. I think I was over-tired, I just never seemed to get it the flow of the run. I went to bed really late last night due to getting some work done and had a long day at the store. Today I came home early from the store and crashed for 3 hours. I felt so much better after the nap!
Really happy about the week. Miles were perfect and had a great tempo on Wed with the guys. Next week's plan is to just rest up and get ready for next Sat!
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Decided I should start blogging again. I still need to go back and put in the Marathon and my other workouts.
AM - Navajo Loop - from the house 17 miles Total. Ended up not having to get into the store until 3pm so I decided get some of my busy work out of the way early and head-out late morning. I started off thinking it was going to be cool temps but 3 miles in I ended up taking off the top, ditching the gloves and getting a little (ended up burning a bit). It was seriously perfect running weather. Decided to push the hills and see what I could bang-out. Got to the top with a 7:04 ave and finished up with a 6:47 ave. By the time I got off the dirt and onto the rd my hips were pretty jacked. Pretty fun run until the end, enjoyed being out in the dirt.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Calves were a little sore. Went out on the bike path 6:25 ave. - 6 miles
AM2 - Strength Class, I'm totally jacked from doing this 1hr class and can bearly move. Tomorrow is going to be a bear. - I'm calling this 5 miles.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - No run. Long night with Elijah so I didn't get up and run with the guys.
PM - Ran home from the kids Karate and extended a couple. 7 miles. Leg and body pretty sore.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 10 miles out and back on the bike path. Steady run ave 6:40.
AM2 - Another strength class 1 hr. I'm so freak'n weak. - I'm calling it 5 miles.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - Drove out Navajo 20 miles on the dirt rd and did some hills out on UT MT. I really want to spend some more time running out there - it just took more time getting to where I wanted to start than I thought it would. Since I ran out of time I was only able to get in about 6+ miles. Saw some cattle and a cyote. Other than that it was non-eventful, other than the amazing views.
Feeling a bit beat-up - everything is so crazy tight.
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM- Out at 5am this morning to run with Clyde from the DC. We ended up looping over to Little Valley, out into the fields and back on the bike path. Nice steady run. I felt really relaxed until the last 3-4 miles and my back, hips and feet started bugging. Just feeling the tightness left over from my strength classes early in the week. It was a great morning and happy I got out and got it done.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| 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. Still not feeling 100% from being sick most of last week. Spent about 4 full days doing nothing but stay in bed. My throat is still hurting a bit - however I don't feel weak like I was yesterday. I'm going to try to get 5 more on the treadmill tonight. Planning on getting the miles back up to 80 this week.
PM -
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10 miles. Still Feeling pretty weak, just took it easy.
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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 | | 2494.05 | 26.20 | 109.05 | 35.00 | 2664.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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| Debt Reduction Calculator |
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New Kids on the Blog
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Lone Faithfuls
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