| 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 | | 1957.47 | 18.50 | 124.05 | 32.00 | 2132.02 |
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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 | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM - 13 miles loop out to Little Valley and onto the bike path. Steady pace w/ 2x 1mile repeats. Ended up with feeling pretty weak on the repeats but it felt good to get the legs going. 5:37, 5:31 Ended up seeing Scott H. at the end of my 2nd repeat - ended up running the last couple with him. Good way to start off the year.
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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 - 6 miles in the morning. Feeling pretty flat.
PM - 5 miles still not feeling too hot. I have a goal of 80 for the week and I'm already behind.
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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 - 10 miles this morning felt pretty steady. Just happy to get out in the cold and get it done.
PM - Got out a little later than I hoped. Put in another 10 - just got it done 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - The legs were pretty sore last night and I was feeling tired from my 20. I spent a little bit of time stretching and roling the legs out the legs last night however, it still didn't seem to help my run. We were planning on doing the SG Half Course extended and the legs felt fine but, about 10 miles in I started feeling really weak and light headed. I began falling off of the guys then catching back up, then by about .5 miles before the confluence trailhead I just couldn't keep the pace (easy 7:30). I felt like I was going to pass out or something. It was weird. I'm thinking it was from being sick and the miles from yesterday. Anyways, I just started going really slow and ended up walking the last 1.5 miles. Whatever - just one of those days.
Came home a slept for 2+ hours. - The Good News, I hit my 80 mile goal for the week.
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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 - Got up early with Kendra and went out and did 8 with her over into Toniquent and back. After she was done I extended 3.5 out and back onto the bike path to get in another 7. Cold damp air this morning. I felt much better than Sat, but nothing amazing. 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Early morning tempo with the club - great group for the first day. Ended up not doing well at all and just turned it into a tinman tempo. My legs just were not going. Very happy to get out and get it done however. 9 miles.
PM - Had a free hour and went out for another 6 miles.Loop from 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 - 5:15 Morning run at Clydes. Just he and I this morning getting it done. Felt pretty good. Legs felt smoother than yesterday, which was sursprising. Hit the pot stop at the Confluence Trailhead. I'm thinking about going out tomorrow and trying another short tempo to see if I can get my legs going again. I feel like I need to redeem myself after yesterday's lame morning run. I'm not feeling too hot about doing SG Half as of right now. We'll see how the things progress here in the next few days. 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 | | 11.50 | 0.00 | 4.50 | 0.00 | 16.00 |
| AM - 5 Miles Easy
PM - Met-up with A'Aron at the Confluence for a 10 mile run. Nice steady pace with a 4.5 mile tempo in the middle. I wanted to "redeem" myself from my awful tempo I had Tues morning. I had been feeling bugged for a couple days because it was so bad. Luckly all went better - not where I want to be, but better. Ended up with a 5:46 ave and felt a bit more satified than before. Finished off by running around by the Pitot and back to the Conflu. 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - Didn't get much sleep last night. Ended up sleeping in and didn't give myself much time. 5 miles.
PM - Got home at 7:30pm from a crazy busy day and decided to just go to bed.
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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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| AM - Met up with the guys (Dave, Logan, James) at the Conflu - went out 3 and came back to meet up with the club and picked up Bill. Run was going well until Clyde decided to pull his "prison move" on me. It's a good thing I didn't hit him straight on or he would have ended up in the hospital. Pace was average until the last 4 miles and Clyde started getting antsy and picking up the pace. I tried holding on for about a mile but my hami's just kept getting tighter and tighter. I would have been dropped anyways but I could have aleast kept a tempo pace up. Ended up just cruising it in.
Overall I'm happy with the run - it went much better than last week and I didn't feel like I was going to pass out. I'm planning on stretching a bit this weekend and getting the legs worked out a bit. I'm not at all feeling ready to race next weekend and I'm really not excited about it at all. We'lll see. 19 miles.
Pm- Went out at 3pm with Jeremy F. And ran a small part of the Dirty Hurty 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - Got up and went out for a 10 miler. Great morning. Waited for the sun to come up before I left. Temps were nice, normal pace.
PM - Went out late afternoon for 6 miles in the dirt. Pushed the pace on and off. It always feels good to get moving on the trails at a steady pace. Felt pretty good - spent a bit of time in the evening stretching.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - Met-up with the club at the Conflu at 5:30. Ended up pacing Amber G. for the first two- she wasn't feel to well so she droped and I did the rest of the tempo solo. Nothing too exciting - more like a tin-man tempo pace. 8 miles.
Planning on getting in some more miles this afternoon.
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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 - Decided not to get up with the guys to run this morning. We have some sick kids and last night my immune system was feeling run down so I decided to sleep a little longer and see if that would help. I ended up waking up with my tongue and throat swollen - my body is fighting something. I got up help the kids to school, loaded up on Natures Immunity and started feeling better by late morning.
Went out and ran Navajo to the top of the hill and back. 7.5 miles from the house (15 total). Solid pace, however I could tell I'm not feeling 100%. Glad I got out and got it done. After I'm done at the store tonight I'm going right to bed.
I've also decided not to race the half this weekend. I've only had two solid weeks of training, my immune system is low, and my SI Joint has started acting up again. The perfect storm for a frustrating race. That is...unless I wake up feeling amazing Sat morning.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 1.25 | 10.50 |
| AM - No Run.
PM - Went out with Aaron this evening. Met-up at the Dixie Track and went out for a 8.25 loop over on the River Trail. Steady Pace. Came back to the track and did 10x200m. It was slow moving at first but I finally got the legs going after the first few. 10.5 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Got out a bit earlier - 6 miles easy. I can't believe how cold it is in the morning still with it being 60F during the day.
PM - No Run. Got stuck at the SG Half Expo, really busy all day, ended up not getting to bed until 1:30-2:00am. Super Tired and my back is all tight from standing all day on the concrete floor.
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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 - Got up feeling exhausted from yesterday. Got the kids all ready to go watch Kendra run the 5k this morning. She ended up doing great with at 21:40 - something. She was really happy with her improvement from last year's 23 min.
It was also great watching the race team come in and finish the Half.
Got home around 1pm and crashed for about 3 hours. I was so tired I could bearly function. I ended up waking up feeling pretty good and decided to go out and do my 20 miles.
PM - Ran from the house up to the Soccer Park in Washington and back. It ended up being a nice evening. I kept going from long sleeve to short sleeve - I was hot then I was cold. Nice steady run, felt pretty good - 6:38 ave for the 20. Really 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 |
| AM - Slept in and went out late morning for and easy 10 miles. Hip was a bit tight, but nothing big. Ton of people out riding bikes for the holiday. 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 | | 14.42 | 0.00 | 8.00 | 0.00 | 22.42 |
| AM - Went out and ran with the club this morning for tempo. Warm-up then paced Jake G. on his tempo 4.5 miles @ 6:40 then waited for everyone else to finish up. Great morning getting out and running with everyone. A bit colder than I thought it was going to be - but we wawrmed up. 8 miles total.
Went over to the Rec Center and did a 1hr strength class.
PM - Met up with Aaron at Clydes house to do the tempo loop. It didn't end up going too well, but I'm happy I got it done and it's a start. I felt like I was pushing the whole way and just couldn't get me speed down. My hips and hami's were pretty tight and I really didn't feel like anything was flowing. 8 miles @ 5:57 ave. Right before SG Marathon in Sept I did pretty much the same course at 5:41 ave, so I have some work to do just to get back to where I was. Overall I'm happy I got out and got it done. Aaron ran a 43:30'ish for the 8 miles. 14.42 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 Miles 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM - 12 miles 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy run 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feeling warn down. I think I'm fighting a cold or something.
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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 easy this morning on the bike path.
PM - 5 miles on the treadmill this evening.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| AM - Met-up with the club for Tues Tempo. Nice solid tin man tempo pace. Helped pace Amber G. and push her a bit. We ended up ave 6 min for the 5 miles.
PM - Wanted to run but just was not feeling well. My immune system is still touch and go.
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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 - Slept in and didn't go with the guys. I just want to make sure my immune system stay strong. I woke up feeling better this morning went out and did 10 miles on the bike path early. Nice morning.
PM - Went out for an early afternoon run with Kendra for 8 miles and extended it 2 to make it 20 for the day. Happy I'm feeling better.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 1.25 | 10.50 |
| AM - No Run. I woke up feeling a bit warn again. I need to be carefull.
PM - Feeling better this evening. Met-up with Aaron, Eric and Clyde for 8 miles w/ track. Good run and fun joking around a bit. I could tell my immune system started acting up but I continued the workout. Did 10x200m @ 31-32. We had a little bit of rain which was a nice change. As soon as we were done it started to pour down.
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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 |
| AM - Woke up feeling wasted and run down again. I'm having a hard time building miles and keeping myself healthy. Feeling pretty weak.
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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 | 6.50 | 0.00 | 21.00 |
| AM - Met-up with the guys this morning for 21. Did the big loop around town, over to Clyde's then started tempo out at 11 miles in by Treasure Valley. I knew it was going to be an interesting morning based on how I've been feeling. I figured I should just go for it to see what I could do, but I knew it wasn't going to be pretty. After starting I quickly fell off the back of the other guys, like I thought was going to happen (Dave left me). I was able to keep pushing through till about 6.5 in and just shut it down when my average hit over 6 min pace. The last half mile was not pretty.
Just cruised it in the rest of the way to finish the 21. Really happy I got out and just did it.
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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 this morning not feeling too hot.
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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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM - Didn't end up getting up to run with the club. I just have been feeling wiped out and nervous about getting more sick.
PM - Started feeling better as the day went on and decided I'd meet-up with Aaron and do our Tues Eve Tempo from Little Valley. We decided to start at the LV park so we had a bathroom for the start and ran out to SF 4.5 to start the tempo. Was a little nervous about how I had been feeling and didn't know how I was going to do. I thought I would just started it off a little slower and see how it went. 5:38, 5:52, 5:39, 5:51, 6:00, 5:58, 5:36, 5:45. (5:47 ave) - I ended up being pretty happy about the workout. My hami's were still a bit tight from Saturday and I could tel my lungs were pretty burned out.
The best thing about the run was busting out my new Type A 6's.
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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 |
| AM - Ended up only getting 3 hrs of sleep. I think I'm really sick now. I feel weak and the lungs feel crazy tight. - NO RUN.
Lost my voice.
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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 |
| AM - Another day without running. Heardly slept again last night. Ended up staying home from work. Slepted most the day and just worked on the computer
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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 |
| Another night of not sleeping. lungs still pretty 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run.
I'm pretty nervous about Pheonix Marathon 3/1. I was pushing it and struggling before the set-backs of this week. I guess I'll just have to completly rest-up tomorrow and see if I can get going again next week. With only two full weeks of training left I'm not expecting a lot. It's not looking 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Went out and did 10 miles in the morning with Kendra - it was good getting out. Coughed a bit not not too bad.
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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 - 8 miles with the club this morning. Nothing crazy just about 6:40 pace. Still coughing a bit.
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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 - Went over to Clydes but nobody showed - came back home and went out with Kendra and others 5:45 at Navajo and extended 3 miles. 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 5 miles Easy around Bloomington and around the block. Nice easy pace.
PM - Went out with Aaron - nothing crazy about 6:30 pace. Did 200X5 strides nice and relaxed.
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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 |
| AM - Woke-up with a sore throat and really weak the whole day at the store. I'm getting pretty sick of my immune system being jacked up.
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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 |
| AM - No Race. Just went and watched everyone from the raceteam and club come in. It was good chatting with everyone and seeing how they did.
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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 - Really nice morning. Decided it would be good to go out and get in an easy 11 from house and mayors loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Out and back on the bike path this morning. Nice weather. Hips and everything feeling pretty good.
PM - Went out in the evening and got 5 more miles in. Super windy out. I thought I was going to blow away.
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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 | | 11.75 | 0.00 | 0.00 | 2.50 | 14.25 |
| AM - First day of track work with the club. Nice solid group. I had everyone do 4-6x 400M w/ 200M recovery. Aaron and I ended up doing a few more. 10x400 and a few stairs after. The watch went dead so I'm not sure where I was at. Probably 70-72 sec. Went out and did a 3 mile cool down on the road with Aaron after. 10 miles total.
Pm - went out for an evening run. Felt pretty good except for my lower back being tight. Easy run just trying to work things out from 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - Didn't get out early enough and it messed up the whole day. I did get massage and that seems to have helped out my lower back and hips out a bit.
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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 | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| AM - Club run this morning. Not very many showed. Ran with Richard W. and kept a solid 6:30 pace. Came home and added another 5 miles. 13.5 miles total.
PM - Ran 6 up in Springdale out and back. Nice and easy. Little bit of trail and climbing. |
| Night Sleep Time: 0.00 | Nap 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 get in until 3am from the Zion 100 Aid Station. Woke-up at 9am and went out for 10 miles before I had to head to the store. 6:40 pace. - 10 miles.
The week didn't end up going quite as well as I had planned. I was shooting for 80+ miles and a solid tempo but didn't quite work out. I did have a good speed workout on Tues however.
Next week I plan on having a solid 80+ miles with a 200's on Tues, a solid tempo on Thursday, and make sure to spend a bit more time stretching.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM - Went out mid afternoon - Ran from the house up to to the Dyno Park and back. Nice steady pace. 6:45 ave. Pretty tired after - I think I'm not used to the sun yet. I had a bit of a burn after the 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 | | 9.25 | 0.00 | 0.00 | 3.50 | 12.75 |
| AM - Track workout with the club 12 x 200m. Arrived a little early to get in a longer warm-up. Still felt a bit warn from being out in the sun yesterday afternoon. Still had a great workout. Good sized group. 8 miles total.
PM- PVHS Track meet - ran the open mile. I don't think I've been that nervous about a race in a long while. I'm not normally selfconscious but I felt a bit intimidated - all the people in the stands watching and knowing I was going to get worked like a dog. Anyways the race started off a bit fast (for me) - I think I went thought the first quarter at 67 (that was holts time and after looking at the vid I was a couple few sec back at that point). I had no idea how to pace myself - I just tried to hold on. it's been forever since I've done miles. By the time we came around the first corner of the 3 rd lap I knew it wasn't going to be pretty. I could feel myself start to lose form a bit and just tried to muscle through it. By the time I hit he 4th lap my lungs were burning and my legs were just not moving very quickly as we came around the last corner some HS kids sprinted past me - I just pumped my arms and hoped the finish line would come quickly. - 5:06 - pretty happy with the time with considering I ran track this morning. 4.75 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 5 miles easy. The calves are feeling it from yesterday's speed and 1 mile race.
PM - 5 mile afternoon run. Still taking it easy - a bit quicker than this morning - But nothing exciting.
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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 | | 3.75 | 0.00 | 5.00 | 0.00 | 8.75 |
| AM - Morning Tempo with the club. Decided to push a little more this morning since I wasn't going to be able to get out with Aaron tonight. Ended up getting a stomach bug and had to go home from the store early. Ended up sleeping most the afternoon - stabbing pain most of the day.
The tempo was OK 5:49 for 5 miles. 8.75 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run - woke up and my stomach was still jabbing. Felt a bit nauseous and decided to give it a 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM - Wanted to get up and get it done early. Decided to go earlier than the running club. Got up at 4:45am and went out with Logan and got 21 in. Nice easy pace - nice chatting it up. Towards the end of the run my stomach started acting up again - got a drink at little valley park and immediatly started barfing it up. First on the concrete then in the flower bed. I can't remember the last time I let it fly like that during a run. I think I still have the bug in me. However, after I barfed I felt pretty good and we finished up the last 1.5+ miles back to DCHS. It was nice to be done by 8am.
Didn't quite hit the miles I wanted to this week with getting sick. I'm happy I had some good speed workouts and did the 1 mile race at the HS. I think it ended up still being a good building week and happy I was able to get the 20+ miles in today. Next week I would like to go for 80+ miles and do a longer tempo run. 9 weeks left to UV.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM - Went out mid afternoon and got a crazy sunburn. Out and back to the Dino park - steady pace. Felt great! 15 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Am- track workout wih the club. Started feeling really weak - think I'm coming down with the bug that Kendra has. Bearly made it through the workout.
|
| 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- 12 am in for Clyde's bday run. Still feeling off - only did 13 miles of run - disappointed
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| A.m. morning club tempo without the tempo ran with Michael and just took it easy nice morning
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Am - feeling a bit better this morning going out and doing 10 outback plan going out again tonight
pm- got home from the store about 6 PM and went back out for another 10 still feeling really good happy to start feeling better
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Am - Solomon sponsored Trailrun with the club and store had a good group of people ended up showing up a bit early and ran with Richard Mike Bill and Dustin went back out for another six with everybody else and then did 4 more later on.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Am- went out in the mid afternoon for 15. Got pretty sunburned. Felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Woke up with 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| Am - 5 miles around my Bloomington loop extended then out and back to Sullivan park. |
| 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 |
| Am - club tempo - feeling tired from yesterday and didn't plan on going fast. However ended up doing about 2 mikes at tempo pace - 525. 545 - 8.5 miles Pm - ran the 8 mile loop at the zion relay with the Salomon rep. Just took it easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| Am - 12 miles with Kendra around town. Pm - 12 miles with turd'l on the suicidal tendencies trail - extended. 12 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - ZEN trail with Turd'l.
|
| 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 - Easy 10
|
| 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 - Track workout. 5x1 miles (Every other lap 5k pace, Marathon Pace).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - Easy 8
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Tempo workout with club. Took the 1st 2 miles easy then did tempo the last 3.
6:14, 6:15, 5:36, 5:42, 5:34
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 8 miles easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 18 miles with the club. Ran with Hayden, Dave, Logan, Alshley, Clyde, Justin S. Great run until about mile 13-14. Went to the bathroom and my hips and back locked up on me and I couldn't get going again. Slowed to to finish of the last 4 miles. Not the best run, but got it 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Track workout with the club. 12x400m
71, 76, 73, 73, 73, 74, 74, 73, 74, 74, 73, 73
Pretty consistant -
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - 2 miles out and back before going to cross practice with Isaac. 6.5 miles total at cross
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Tempo work with the club - took the first mile easy then picked up the pace:
6:05, 5:38, 5:35, 5:39, 5:34
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - Easy 5 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - Ran with the guy's + Ashley from sullivan park. Nothing crazy, pushed the pace the last few miles. Hips and back were a bit tight. 6:34 ave.
Didn't really do well with the miles this week. Happy about Thurs tempo.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Mayor loop extended from the house. Nice steady pace - 11 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 4.00 | 10.50 |
| AM - Track workout this morning. Seemed to struggle a bit - nothing crazy as far as time - 400M recovery for each interval:
400 - 74
800 - 2:34
1200 - 3:55
1600 - 5:22
1200 - (2:43 - ended up cutting it short and running to the bathroom)
800 - 2:38 - Feeling the aftermath of sitting on the throne for too long.
400 - 74
|
| 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 - Run with Kendra in the morning. 5 miles
PM - Late Easy Run. 5 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 5.00 | 0.00 | 18.50 |
| AM - Club tempo run. A little bit warmer this week than last. I felt like I was struggling a bit more this week and working harder than last week. Ended up being 5 seconds faster overall this week from last. Swallowed a million bugs and had a billion on my chest and stomach:
5:58 (took the first mile easier, warm up), 5:36, 5:36, 5:39, 5:35
PH - Went back out and and did 10 out and back. Steady pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Just went out and did and easy 10 mile.
|
| 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 |
| Didn't get 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Mayors loop from the house extended. Really nice morning.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 3.00 | 0.00 | 12.50 |
| AM - Track workout. Was planning on doing 8-10 x 800m but was not feeling it and only did 6. I also forgot my watch. Not the most productive work out. I think I was hitting about 2:32- 2:34. 9.5 total miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - easy 10.
|
| 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 | 6.00 | 0.00 | 11.00 |
| AM - Went to bead last night with a head ache and ended up sleeping through running club tempo. I woke-up late and knew I needed to get out and get my workout in. Decided to do the old tempo lop from the house. Started down at ManofWar ran up the path across the bridge to River Rd and back down towards the confluence trail head. 6 Miles total. Took it easy the first two and then tried pushing the last 4. 5:59, 6:04, 5:43, 5:45, 5:36, 5:26
Pretty happy with the workout and being able to hammer out the last mile.
|
| 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 |
| Easy 5 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Met-up with the club. Ended up running with Hayden, Clyde and Aaron. Bike path, Bloomington hills, Little Valley, The Fields and back. Solid pace. Clyde was nice enough to put out some waters and gu's at his house that we grabbed. By the time we got to Treasure Valley park I had to hit the bathrooms. Clyde continued on so he could extend and get in 22 and we ended up going down to Sandia Dr. and back for a total of 19. I was able to keep it pretty solid until about 16.5 with a 6:15 ave and decided to shut it down and cruise it in the last 2.5 miles at 6:40-7:20. Saw Kendra and the girls at Maverik and ran with her for about a 1/4 mile.
Really happy with the run. The goal next week is to keep dropping my tempo pace a bit and hit 80 miles for the week.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 5 miles with kendra
PM - Went out with Aaron and Hayden - pretty warm out and beat me up a bit. 10 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.00 | 7.50 |
| AM - Feeling really tight, burned out. Just kinda took it easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - Just went out and did 5.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 3.00 | 0.00 | 15.00 |
| AM - Ran down to tempo with the club. Didn't bother taking the watch. Didn't want to put any pressure on myself. Took of really easy probably 6:20's for the 1st 2 miles - then picked it up and tried to catch the other guys. Was able to catch up and just stayed with them. 15 miles - 3 miles tempo
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Since I felt so lame this week I just wanted to take it easy. Went out with the club and just got it done. 19 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Woke up and stretched a bit, went out and felt great! It's been a while - I'm happy I'm feeling a bit better.
PM - 5 Miles Evening.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - Track workout.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 15 miles easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 10 Miles Easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Abraham Lincoln 4th July Run 2.0. Due to fires up in Enterprise we ran the Navajo Loop. Felt like crap the whole run. Took it easy, got dropped by Clyde, Hayden, Ashley. Ended up running with Lex.
|
| 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 - Got up and ran an Steady 10 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10.
|
| 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 - Woke up feeling a bit sick. Kendra had a temp. Texted Hayden and asked him to head-up track.
|
| 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| Decided I needed to stack the miles the next two day to hit my goal for the week.
AM - 15 miles.
PM - 10 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 3.00 | 0.00 | 20.00 |
| AM - Tempo with the club. Ran down to the DC and ran back. Started the tempo and soon discovered It wasn't going to be too great becuase of doing 25 yesterday. After the first 2 miles I decided just the cruise it in. I think I ended the tempo around 6:15. Blah.
PM- 5 pretty tired.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 5 Miles in the morning.
PM - 5 Miles in the Evening.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 10 miles. Slept in and didn't get out for a run until 11:30am. Pretty hot out. Decided to do about 5 miles a bit quicker, first 2.5 miles were in the mid 5:40's then I started feeling like I had heat-stroke - It didn't go too well, but I got it done.
PM - Went back out and did an easy 5 to get to my goal of 80.
Still feeling like I'm struggling to get my miles up to only 80. Achillies is pretty tight and just feel like I'm dragging. It didn't help that I wasn't feeling good on Monday night and Tues and I was playing "catch-up" the rest of the week to hit my goal. I'm hoping I'm going to snap out of it soon. Still being consistent with my strength and core work.
Next week the goal is to hit 85-90 miles. Hit a solid 6 mile tempo (low 5:40's - high 5:30's) and get my Sat miles back up to 19-20 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Ran out towards the SG airport, via Sun River and back. Solid easy pace. Started feeling a bit thirsty towards the end of the run.
Spent some good time stretching last night and rolling out my back and hips. Felt a bit tight - I might have over done it a bit.
Nice morning, but humid. 14 miles.
pm - 5 miles, bloomington loop extended. Steady pace. Felt pretty good. Came home and stretched.
|
| 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 | | 9.70 | 0.00 | 5.30 | 0.00 | 15.00 |
| Am - ran to the track from the house. today's workout was 400@5k pace, 400@marathon pace for 30 min sustained. 5:39 ave for the 30 min 5.3 miles. Stairs then cool down. Pretty happy with the day the humidity just about killed me though. Came home and added a bit to even out to 15 for the morning. 15 total |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - Zen trail extended with Michael. Ran over to Tonaquint and met him and ran from there. Pretty steady pace - He's a much stronger climber than I. Plus, I shouldn't have worn my Hoka's. My ankles and feet were rolling all over the place. At one point I thought I was going to bust up my leg. Never again. A little cooler this morning but still humid. 12 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 | | 9.75 | 0.00 | 5.25 | 0.00 | 15.00 |
| AM - Tempo run with the club. Really nice morning, still a bit humid. I almost didn't make it out of bed, but somehow managed to put my feet on the floor and get up. Drove over a little early to get in a longer warm-up.
Tempo Run 5.25 miles:
5:57 (getting warmed up), 5:39, 5:36, 5:42 (started feeling weak), 5:42, 5:42
Even though it was a bit cooler about half way in I just felt tired. I'm thinking it could just be jumping my miles up or left over fatigue from the track workout on Tues. Which was basicly a tempo workout. Probably a mix of both.
Ended up with a cool down with the group then running the mayors loop again for 15 miles total miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Am- few miles on the trail, few on the road up AF canyon by our campsite. Great morning! I think I'm going to move in the summers.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Ran from the campground over to Cascad Springs. Everything was either up or down. My quads and lower back felt a bit jacked after. Sunburn. 15 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 | | 18.20 | 0.00 | 0.00 | 0.00 | 18.20 |
| AM -Ran from the campround to the Timpanooke Trailhead and up to the top of Mt. Timp. The day started overcast so I didn't wear a hat or sunscreen, the weather changed and I got burned again.
This run is one of my favorites - the trail is nice and runnable, streams, flowers and amazing views. It really makes me wonder what I'm doing in St. George during the summers. There are so many other trails I want to hit up in that area as well. The climb up went decent. No records but pushed a bit on the way up and kept a steady pace on the way down. Also got some great pictures.
18.2 round trip.
|
| 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 | 11.00 | 0.00 | 0.00 | 11.00 |
| AM - - Mayors loop extended. Felt good for the first 7 then my back and hips were getting tight. I didn't spend any time stretching after the run yesterday, packed everything up and drove in the car for a few hours. I plan on taking some tim today to get things worke out. 11 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 7.00 | 0.00 | 13.00 |
| AM - Skipped Club Track this morning becuase Kendra and I are taking off for a few days and
I wanted to get in a good tempo this week. Plus my legs are a little beat-up from Sunday's
run and I didn't think it was smart to get on the track with them feeling the way they do.
Clyde, Logan and I met-up for the old tempo loop. 7 miles of tempo. Clyde skipped this one
due to him doing the DesNews Half on Thurs. So Logan and I took off at Stahli Farm and did tempo down to almost the bridge on River rd. 5:42 ave - Here's the splits:
5:45, 5:37, 5:37, 5:47, 5:50 (started feeling residual from the weekend), 5:41, 5:39
Overall I'm happy I got out and got this done. A bit of a struggle once the legs started feeling fatigued from the weekend's leftovers.
|
| 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 - in lv |
| 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 - in lv |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Am - ran up to the Dino park and back. Saw Kendra at dc running and ran back home with her. 15 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 | | 24.20 | 0.00 | 0.00 | 0.00 | 24.20 |
| Am - met up with the club for 20 from the dc. Nothing special, just took it easy. The last 5 were in the 6:30's. Pretty humid out, happy to get it done. Pm - went out to get 4+ miles and bump above 80 for the week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Dino park and back. Solid pace. Felt pretty good but ended up seeing a few people I new and stopped and talked. Temps were down a bit but still soaking wet at the end due to the humidity. Hips and lower back still bugg'n a bit. Planning on spending some time tonight working them out. 15 miles.
PM - Went out - no watch and just got another 5 miles done. Slow and Easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 4.00 | 15.00 |
| AM - Track workout this morning. Ran to the track from home and back. Really tired this morning. Didn't sleep quite at well as I would have liked. I think it could have been the strassburg sock I was wearing. At the start of the workout I had a hard time getting going, then I started sweating like a mad man. I never really felt like I was in any type of groove at all. Here's my splits:
72, 74, 74, 74, 74, 72, 71, 72, 73, 73, 73, 74, 75, 75, 74, 69
Last year's times 8/6/2013:
73, 73, 72, 72, 72, 72, 71, 71, 72, 72, 73, 72, 70
Not really where I would like to be and slower than last year but I did the workout and got it done. I think if I had someone a bit closer to my speed on the track I might be able to get them down a couple more seconds per lap. 15 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. Bloomington loop extended. No watch.
PM - I was planning on going out again. After finishing up the store late I just couldn't get myself back out. I just wanted to stay home with the family. Pretty emotionally wiped after going to the funural for Terry Lusk. It's just sad stuff.
|
| 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 | 5.00 | 0.00 | 15.00 |
| AM - Thurs morning tempo with the club. Ran down from the house to get some extra miles in. Warm-up. Wasn't sure if I was going to do 5-6 miles of tempo. Asked Clyde if he wanted to go 6 and didn't get a commit so, I figured I would just shoot for 5 (thank goodness). Haven't felt amazing this week so I wasn't too pumped for the run.
Since Clyde showed, I ended up taking off a bit quicker the first mile than I normally do. I usually keep it at 5:50-6:00 pace. I also was wearing my Garmin 910XT and I can never get an acurate read on my pace compared to my Garmin 250. The tempo ended up being decent - no big breakthrough. A little bit faster the last mile. Here's the spilts
5:41, 5:39, 5:35, 5:43, 5:28
Last tempo 7/17:
5:57, 5:39, 5:36, 5:42, 5:48
Clyde ran home right after and I cooled down with some of the group then ran home. 15 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - met up with the club to run from veyo, gunlocks, Irvin's. started off with Mike, Hayden and Clyde. Nice rain for the first 7 miles with lightning. Was planning on taking it out steady then do a progression run. By the time I hit 15-17 my SI joint was all looked up and I didn't have any power. Not fun and the pace really suffered. Ended up with 6:14 ave for the twenty. I also need more down hill training. The quads weren't the greatest as well. We got it done. 20 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Still feeling some of the residual from Sat's run. Quads are a bit tight and just feeling blah. 5 miles
PM - Forced myself to get out and get another 10 miles in. Nice evening. Tons of bugs on the trail. Saw Ben F, Craig C, then ended up running with Mike B. for a while. Just got it done, nothing special.
|
| 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 | 2.00 | 0.00 | 13.00 |
| AM - Didn't wake up and go to track. Woke up with a scratching throat and a case of the wussies.
PM - 13 miles in the heat at 3pm. Nice and humid. Since I missed speed this morning I thought I would attempt a tempo - It didn't last long and just shut it down after 2 miles - 5:42 pace. It seemed kinda pointless with how I was feeling. Happy with myself for getting out and getting the miles in.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Met Michael for a little Zen area run. Ran over to meet him. He dragged me around for about 9.5-10 miles. He was making me feel like I had never run before - dragging my up and down the hills like a ragdoll. I need to spend a little bit of time on my hipflexors tonight. 13 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick. Really weak.
|
| 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 - Feeling a bit better. Went out and did an easy 10 miles this morning.
|
| 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 | | 26.25 | 0.00 | 0.00 | 0.00 | 26.25 |
| AM - Run with the Boyz. Clyde, Logan, Hadyen and David. I'm not sure what was longer - the 26.2 mile run or the car ride up to the start of the run. Brookside, Veyo, Gunlock to Logan's House. Nothing crazy, just cruising along. A lot of jokes and laughing. Tried picking it up towards the end but SI joint and hips started freezing up. Shut it down at 24 and cruised in the last two. Stopped and soaked for a few at the splash pad. Fun times!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles this morning. Still feel like i'm recovering from Sat. Nothing much to give.
PM - No Run. My mother is back in the hospital. The day just flys by.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 4.00 | 18.00 |
| AM - Ran down to the track for the club workout. Pyrimid workout 400, 800, 1200, 1600, 1200, 800, 400. Times were crap - I felt like I was running in place most of the workout. I was able to squeek out a half way decent 1600 but that was about it. I think the body is just recovering from the long run and I have really felt stressed this last week. Stairs, Cool Down and then ran home. 18 Total miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles. Feeling a bit better this morning. Still feel stressed. Saw Clyde and Scott H and chatted with both of them on the trail.
PM - Wanted to get a pm run in - just ran out of time and was supered tired.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 5.00 | 0.00 | 10.50 |
| AM - The morning of the poops. 3 times before I left the house. Ran down to Tempo. 2 times before tempo started. Ran the Tempo. "Warmed-up" my first mile then started tempo:
5:57, 5:37, 5:31, 5:37, 5:33
Last tempo on this course 7/31:
5:41, 5:39, 5:35, 5:43, 5:28
( Pretty happy with these times - especially with my stomach feeling jacked)
Felt like I had to hit the bathroom the last 2 miles, but held it back. Went 3 times after Tempo. I was planning on running home from tempo but my stomach was so jacked I just had Kendra give me a ride home. Went 2 times after I got home. 10 poops, 1.5 hours - beat that!
Planning on going back out in the PM.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles on the bike path.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM- Club run from Toqurville exit to the store. Ran with Tom D. 6:25-6:30 pace. 20 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM - 15 miles to the Dino park and back. Just took it easy. Really nice morning.
PM- Met -up with Aaron at the house. Ran out to Ft. pierce wash to see the flooding and back. Steady pace 6:40 ave. 10 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 4.50 | 0.00 | 15.00 |
| AM - Track work with he club. Nice rainy workout. however, I felt like crap. I had absolutely no speed in my legs and the hips and back were pretty tight. 6x1200m at cruise pace. Ran to the track and back - loving the rain!
|
| 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 |
| PM - Didn't get out in the morning and ended up getting out later. 10 miles on the bike path. Death March - just not doing too hot this week.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 5.00 | 0.00 | 15.00 |
| AM - Tempo with the club. Ran down to the Conflu and did the warm-up with Clyde. He was on a mission this morning and killed it. I never really got into a rythm. I think I'm not taking care of myself well (sleep & eating). After the tempo while running home I started feeling weak and dizzy. The same thing happend after Track on Tues while running home. I don't think I've been eating well.
Here's how the tempo went:
5:49, 5:38, 5:34, 5:44, 5:42
Last Week:
5:57, 5:37, 5:31, 5:37, 5:33
Just about 12 seconds slower overall but I felt a ton more labored.
|
| 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- solid 10 on the bike path. Nice morning. Was thinking about doing 15 but didn't give myself enough time.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 7.50 | 5.00 | 0.00 | 20.00 |
| AM - Met-up with the boyz early. 20 miles total with 3 miles at 5:30, 7.5 at 6:00 and 3 miles at 5:30.
Ran up 3 miles on the bike path for a warm-up and did tempo back to the trail head. Logan started pushing the pace right off - However, towards the last mile I thought it might be good to back off or I might be in for a tough morning. 5:21, 5:25, 5:39 -
Once we hit the trail head again we fueled up for a second and headed out at out 6 min pace. Started off just a bit quicker but ended up averaging 6:01 for the 7.5'ish. I was pretty happy with how comfortable I felt. However, whenever I looked at my watch I was off pace and had to step it up a bit. Right before we got back to the trailhead I was beginning to wish I picked different shoes.
After getting back David kept going (had to get back for a track meet) and the rest of us stopped for fueling and potty. After a couple minutes of stopping I wished I would have just gone with Dave. The legs and feet started acting up and getting going again was a chore. About a mile in Logan peeled off to get back for the meet as well and Clyde and I decided to go up 3.5 and tempo it back again. We both weren't too excited about it. Clyde did another pot-stop and we got tempoing once again. I had started having a few muscle spasms on the recovery run up and knew that I was getting close to having some issues. I've been wanting to push myself to that point because I have had problems in the marathon with spasms but haven't been able to duplicate it during workouts.
Once we started off on the tempo I aerobically felt great and decided I was just going to push the crap out of myself until the legs spazzed out. About 300m in I thought I would give it a push and shift gears. As soon as I did Clyde did as well and I just tried to hold on as long as I could. Probably not the smartest thing for me to do. I should have just gone for the 5:30 pace like was the original plan. I would have hit it or been really close. Towards the end of the first mile my legs started spazzing out and I had to cut it back and just coasted it in for the next 1/2 mile. 5:14, 5:45 pace- 1/2 mile. Finished off by just taking it easy back to the trailhead.
Overall I'm really happy with how I felt with the workout. I think it was one of the better ones I have had this year. I do however need to get some better long distance race shoes with some support.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Easy morning. Out and back to Maverik, Ran Back, Then ran out a little with Kendra. 15 Total 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Track workout with the club (if that's what you want to call it). Ran down to the track and back. 400 x 12 was planning on doing more but I just didn't have it today. Didn't even bother taking my watch. Happy to be done. 15 miles total.
PM - Went out for another 5. Nice evening with a little rain. Hips are super tight, planning on spending some time tonight working them out. 5 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run - Family stuff and race stuff
|
| 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 | 5.00 | 0.00 | 15.00 |
| AM - Club run extended - nothing speacial 5:32, 5:37, 5:41, 5:49 (zoned-out, got lazy), 5:38
|
| 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 - The week is not going too well - Race Stuff.
|
| 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 |
| Southern Utah Half Marathon - Didn't get any sleep last night then drove to Heber City right after race. Exhausted!!
|
| 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 |
| Ran with Kendra up in Heber City.
|
| 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 |
| Easy 10 - No Track
|
| 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 |
| PM - Went out in the middle of the day 97F. 10 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - Ran over to meet the club. Didn't feel like doing tempo. My body just feel off with everything I've had going on (Race, Store, Eldery Mother Issues). I just felt like going and and running. Ran with the group for a while and then ran over to catch the guys coming off of thier tempo run. Ran with them for a while and up to Clyde's then back home. 18 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Just went out in the morning for a steady 10.
|
| 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 | | 10.20 | 0.00 | 10.00 | 0.00 | 20.20 |
| AM- Met up with Logan, Aaron and Clyde at 4:15am this morning to run the marathon course. I've still been feeling off and almost bagged it to run on my own but, I really needed to get a run on the course in.
Started off a little before everyone (they were poop'n). With how I've been feeling I just wanted to ease into the run and wasn't sure how I was going to do. My hips and back have been bugg'n as well. Just hit some low 7's for the first 3 waiting for somebody to catch me. Finally Aaron came up and I picked up the pace a bit. After a few miles at 6:30 I started feeling a bit more relaxed and just cruised it to mile 10 with low 6's to start the tempo.
After fertilizing the sand Aaron and I took off (he took off much faster). I started off slow and wasn't really sure about pushing. I looked back while going up Winchester looking for the guys and Logan was luckly coming up. As he passed I thought I might as well try to have him pull me for a while and make some kind of effort out of it:
5:44, 5:45, 5:49 , 5:26, 5:18, 5:27, 5:28, 5:37, 5:39, 5:38
Ended up being fairly happy with the push. Logan dropped me about 4 miles to go. By mile 7 my hips and back were starting to lock-up pretty good - but I got through it.
Happy this last week 1/2 is over. My goal is just to dial in the next 3 weeks with some solid miles & tempo's before the marathon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM -Super humid this morning. Got up and worked on my back and hips a bit before heading out. Ended up feeling pretty good and got it done. Out and back to the Dino Park. 15 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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| AM - Ran down to the track - wasn't feeling very excited about pushing on the track but was planning on giving it a go. Ended up adjusting the workout and doing 10x400m & 10x 100m. It was good to get the legs going a big but was nothing exciting, except all the ran we got - then ran home. 15.5 miles for the morning
PM- Ran Bloomington loop extended -5 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 10 miles on the bike path. Nothing special.
PM - Went out in the evening and got in another 5 - Bloomington Extended.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Ran over in the morning to pick-up my truck at the shop. I had all my gear and clothes in a pack - just slow and easy. 10 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Nice cool morning. Still a bit humid out. 15 miles to the Dino Park and back. Spent some good time stretching - didn't feel too bad this morning. I felt like I started warming-up around mile 11. 15 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 | | 9.75 | 0.00 | 10.00 | 0.00 | 19.75 |
| AM - Great morning! Temps were great, a little moon light and good company. Started off meeting the running club at Bloomington Park and drove up to the top of Snow Canyon. The club headed down the canyon and I headed up to meet Clyde and Aaron coming down the marathon course. Ended up meeting them about 4.5 -4.75 miles up the from the Snow Canyon entrance - just about freaked them out when I came across the road towards them. Ended up running a bit faster than I wanted when I turned around and came back down with them for the next 5 miles (5:45-6:00). I was hoping to hit 6:30 pace before starting tempo. Oh, well. It felt fine. Stopped and fertilized the desert, and then grabbed my drink before starting tempo. We we're all talking about taking it easy then all started off tempo fairly quick. Here's how it went down:
5:16, 5:19, 5:45 (Winchester Hill), 5:28, 5:29, 5:31, 5:29, 5:28, 5:26, 5:29
Really happy with how the workout went. Aerobically I felt great, hips and lower back bugged quick a bit again especially thought the steeper S curve area but ended up getting through it just fine. This might be my best workout yet on this portion of the course.
As for my week, I was shooting for 100 and didn't quit make it. However, I'm not too worried about it. I did what I could for my energy level and schedule. Excited about moving closer to the marathon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Am - Easy 15 this morning. Nice and cool out. I love to feel the temps change. Out and back to Dino park. Legs are feeling recovered and have good energy. |
| Night Sleep Time: 0.00 | Nap 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 | 1.50 | 14.00 |
| AM - Ran down to the Track workout with the club. Felt really strong. However, my hami has been a bit tight since last week and it acted up a bitso I had to shut the workout down early. Workout plan was 5-6x800m. Here's how it went down:
2:25, 2:26, 2:25
I felt really smooth and strong. I'm bugged I had to shut it down. But it was the right choice. Did some laps around to get some distance. Went and got massage by Adam B. this morning - it should be just fine.
Ran home. 14 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Oh My! 79F and all humidity this morning. Woke-up early for a Wed and got it done becuase I had a ton of stuff to do this morning. Easy pace. 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
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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 - Leaving town so just went out and did an easy steady 17 this morning. Didn't want to do anything crazy - I just want to be carful with my hami.
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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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM - Went out and did a easy but steady 15 this morning - super nice out but crazy humid. feeling pretty good. Hamstring was a bit tight but not too bad.
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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 | 3.00 | 10.00 |
| AM - I kept trying to figure out what I was going to do this morning. I've been so nervous about my hami. I ended up spending some good time on it yesterday work'n it out. I didn't want to go out and do something too crazy though. I couldn't decide whether to do my track workout I always do two weeks before the marathon or go do tempo with the guys. I decided it would be safer to stick with the track - if things got bad I could just shut it down, stretch and go slow.
My plan was to do the first one at 5:40-50 and see how I felt. However, after getting going the first half lap I realized it felt fine and cruised it in. Here's how they went down:
5:17, 5:07, 5:03
Ended up feeling really strong and relaxed. I'm actually quite surprised. Hami didn't bug at all - hips were a little screwy but not too bad. Aerobiclly I felt like I could go faster, but didn't want to push the leg too much. Really happy with everything.
Cool down - 9 miles total.
Planning on going out tonight for a slow 4-5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 Miles easy. Bloomington Loop extended.
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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 | 4.00 | 0.00 | 13.00 |
| AM - Club run. I decided I wanted to get in another small tempo run. I'm still trying to be cautious with my hami and didn't want to push anything too far or crazy. Decided to do 1 mile at 6 min then go right into pushing tempo pace. Here's how it went:
5:56, 5:26, 5:29, 5:34
Pretty happy with how the legs felt. My stomach started acting up a bit and I think it effected my last mile. I was cramping pretty good in the stomach. I ate quite a bit yesterday (mexican) and I think I was paying the price. The pain didn't go away until I came home, took a simethicone and had a piece of toast. I was then able to go back out and get the rest of my miles in.
13 total 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 - Just went out and took it easy. Out and back on the bike path. 6.5 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - Met-up with Aaron and did the first half+ of the marathon course. Felt pretty good until my hips and back started acting up and the rain got out of control. I was just happy today wasn't race day! 16 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 - Out and back on the path. Feeling pretty good and looking forward to an easy week.
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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 | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| AM - Not a good morning. Met-up with Logan at DC to do one last little tempo at MP. Warmed up for about 2 miles then started up. About 5 steps into the tempo my hami totally seized up on me and stopped firing. Totally freakish. Tried running nice and easy on it but it just wasn't working at all and was creating a decent amount of discomfort. Tried stretching a bit and running again but nothing. Packed it up and went home.
Got a massage and tried to get it worked out a bit -
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - Things did not go well this morning. Decided I needed to get out and try to run a bit. Started of really slow 9-10min pace got about 1.5 miles from the host and I couldn't move my leg. My hami just wouldn't allow my leg to extend at all. Ended up doing a walk jog all the way back to the house.
Headed to Troy Davis's office and had him look at it. He did some dry needling and active release with it and spent a good amount of time helping me 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 | | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| AM - Scott Hughes suggested I go to the Wellness Clinic and talk to his Chiropractor. Went in and he spent some good time with me, did some muscle testing, cold laser, and imagery.
PM - Wanted to go back out again and try to get the legs going a bit. Leg was feeling a little bit better but by the time I hit close to the end of 2 miles it was locking up again on me.
More stretching and exercises in the evening.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - Another massage. Hurting pretty bad. Ended up having a complete total mental breakdown, told Kendra I wasn't going to be able to run the marathon and decided to lay down and take a nap. Ended up having some crazy whacked-out dream and woke up positive and happy (strange). Decided I needed to get out and try running one more time and was able to get in six miles. The hami was still tight but I was able to run and it gave me a glimmer of hope. Came home and jumped in an ice bath.
PM - Went out and did a slow 1 mile run. Came home and spent some good time stretching, jumped in the ice bath again, and threw my recovery tights on and crossed my fingers. What a day!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 02:40:18, Place overall: 25, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| I woke up this morning having no idea what to expect. I really didn't talk too much about my hami issue because I really had no idea how the day was going to play out. Kendra and I ended up meeting up with the group in front of Rec Center and headed up on the bus.
After getting up to the start and going through our normal routine - I was anxious to start warming up to see what how my leg was going to feel. As soon as I started jogging I couldn't beleive that I wasn't feeling any pain. I seriously felt like it was a miracle. I just hoped it was going to continue feeling that good throughout the race. My goal was to start off really slow - 6:30 pace just to be safe, but since I didn't feel any discomfort I just went out with what I felt comfortable with. Here's how the race went.
1. 6:10 - Ended up running the first two miles with Mike B. Thankfuly feeling really good.
2. 6:07 -
3. 5:52 - Down to Baker Res. passed Marci J. and Jessica B. Dropped Mike B.
4. 5:50 - Felt really relaxed and smooth
5. 5:45 - Passed Amber G. - prayed I wouldn't see her on the Diagnal again.
6. 5:42 -
7. 5:41 - Got my first water bottle, took 1st Gel.
8. 6:42 - Took it very easy up Veyo.
9. 6:15
10. 6:09 - Struggled a bit to get going. I felt like I was passing a lot of people. but I wasn't moving very fast.
11. 6:17 - Crested to top of the first hill and the Hami locked/ spazz-out up for a second. I just took a couple of deep breaths and told myslef not to freak-out. I knew once my muscles start doing this it's almost impossible to get it to stop.
12. 6:08
13. 6:21 - Hit the Half at 1:19:40 - 1 min slower than I origonaly wanted. 2 min faster than last year. Towards the middle of the mile I had to seriously crap so I just went off into the bush and let it all out. I even think I got a little on my shoes. Whoever was behind probably loved the show.
14. 5:53
15. 5:56 - Coming down around the valcano I wanted to go faster but couldn't go any faster do to keeping the spasms under control.
16. 6:00
17. 5:57
18. 6:01 - Muscles spasms started into the groin, and jumping round in my calfs and hami's.
19. 6:23
20. 6:14 -
21. 6:01
22. 6:21 - It seemed like the steeper the slop the slower I went. The downhill just made my legs spasm even more.
23. 6:28
24. 6:14 - Coming off of the steeper downhill I was able to get into a bit more of a rythem. But, still not fast enough.
25. 6:12 - Kept looking at my pace and telling myself I need to go - I just wasn't moving fast enough.
26. 5:56 - Went by the 1 mile to go clock and thought I might be able to pull off a sub 2:40, but didn't get going soon enough. I should have looked at my actual overall time earlier. I never looked at it, only my pace up until then.
26.2 5:38 - Gave a good solid push at the end. Made me think I could have started earlier.
Overall I'm happy with the race. I didn't get my goal time. But, considering the day before I almost backed out and 3 days before I couldn't run at all I was pretty happy with it. I was also happy that I was able to mentally work through the muscle spasms better than I ever have before. It still freaks me out with the spasms are jumping randomly through my legs but, I was quite a bit more relaxed about it this time. My only regret was I wish I would have pushed a bit more on the Diagnol. It's a bit flatter and I think I could have gotten my speed up a bit more through there without too many issues and mile 25 so I could have atleast broken 2:40.
I'm really happy for everyone else that did so amazing on both the men's and women's race team. I love working out with so many great people.
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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 - Out and back on the bike-path. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - Another out and back. Just trying to get out. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Easy out and back to the DC. Running low on time and not feeling too hot.
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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 | | 1957.47 | 18.50 | 124.05 | 32.00 | 2132.02 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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