| 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 | | 1333.80 | 10.00 | 116.60 | 15.25 | 1475.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - Feeling like a have a little flu bug. Ended up coming home early from work.
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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 - 4 Miles. Bike path. Low on time and still not feeling too well.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| AM - Got out and ran with Aaron, Dave and Logan. Fields to Little Valley from DC. 7:17 pace. Felt awful most the run. 13.75 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 |
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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 |
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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 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles out and back on the bike path. Easy, Easy. Really nice 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 | | 7.50 | 3.00 | 0.00 | 0.00 | 10.50 |
| AM - 1st morning of track this with the running club for the new year. A lot of new people. This is the first time we have started track so early in the season. I think it's going to be good. I just took it easy. The hips were still pretty tight. However, the SI joint is still doing better since change shoes. Did Warm-up, Dynamic Stretches, 3x100M strides, 12x200M Strides, 200 recovers, 3 Stairs, Cooldown. Then came home and ran another 4.5 miles. Total - 10.5 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NO RUN
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.00 | 0.00 | 8.50 |
| AM - Got out with the club for Thrusday Tempo. 3 miles at 6:15 pace. - Felt like I was pulling a freight train. Just happy I got out and got moving. 8.5 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 5 miles easy in the morning. Lower back is feeling pretty tight.
PM - Went out 7 miles, 3.25 with Kendra while the kids were at karate, then ran home.
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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 | | 12.50 | 0.00 | 2.50 | 0.00 | 15.00 |
| AM - Track workout with the club 5 x 800's. Was supposed to do 6 but the body wasn't move'n very fast so I just shut it down. 2:36, 2:40, 2:42, 2:40, 2:44 - Oh, My!!! Did a few stairs, cool down, then ran home from the track. 12 miles
PM - Went out with Kendra and the kids 3 miles on BCP trail.
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM - Raining out decided to go to the gym and hit the treadmill. Ended up with only 5'ish miles then hit some weights.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 8.00 | 0.00 | 21.00 |
| AM - Track workout with the club. Was having stomach issue and ended up in the bathroom the whole morning. 2 x 1 mile 5:19, 5:23 - 5 miles total.
PM - Met up with Aaron M. and did the old tempo loop. 8 miles @ 6:04 pace. Felt stronger the second half. 16 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 | | 60.00 | 0.00 | 0.00 | 0.00 | 60.00 |
| 60 miles for 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. Out-back on the bike path.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 2.50 | 10.00 |
| Track club workout 10 miles total - 15x100m, 6 stairs, warm-up cool 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. Ran a little with Kendra.
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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 | 5.00 | 0.00 | 10.00 |
| Tempo run with the club. 5 mile tempo, warm-up cool down.
6:01, 6:04, 5:47, 5:51, 5:48
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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 |
| easy 11
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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 |
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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 | | 65.00 | 0.00 | 0.00 | 0.00 | 65.00 |
| 65 miles 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy 14 - Ran 8 with Kendra and her friends early -then went 6 out and back on the bike path. AM
Palates - AM
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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 | | 7.75 | 0.00 | 0.00 | 2.25 | 10.00 |
| Track work out - 12x300M Warm-up cool down, ran home. 10 miles.
Yoga - pm
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10 miles AM on bike path.
4 miles PM
pilates 1hr pm
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| AM - Really tired this morning. Was planning on an 8 mile tempo and stopped at 5 miles. 6 min average - felt like a struggle. Cool down, Ran home. 12 mile 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 AM
Was planning on going back out but didn't
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - 18 with the club. Man of War to Mall Dr. over to Little Valley and back. Nice steady pace nothing crazy (except for chasing the deer). Towards the end my hami went weird and had to crawl in. Not sure what's up. Other than that - great run with everyone.
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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 |
| AM - Got up a little bit early to run with Kendra down to the bikepath so she could meet her running buddies. I decided to take off on my own and do an out and back on the path. On the way back I ended up running into Scott H. by the Dr. Free Clinic and then Aaron and Josh at the DC. It was nice to break up the run a bit and chat. Took it easy. Pretty hot and humid this morning. 12 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 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 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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| Night Sleep Time: 0.00 | Nap 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - Got up a little bit early to run with Kendra down to the bikepath so she could meet her running buddies. I decided to take off on my own and do an out and back on the path. On the way back I ended up running into Scott H. by the Dr. Free Clinic and then Aaron and Josh at the DC. It was nice to break up the run a bit and chat. Took it easy. Pretty hot and humid this morning. 12 miles.
PM - Met-up with Metler at the DC for an evening run. Super hot - and a little faster than I wanted. Fun time however - and got it done. 6 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 | | 10.50 | 0.00 | 0.00 | 3.50 | 14.00 |
| AM - Track workout with the club. This heat is not helping. I was supposed to do 5-6 x 1000 ended up with 4x 1000m. Forgot my flats and ended up running in my Brooks GTS tanks + the heat and humidity = slow wimpy times. 8 miles total.
PM - Went back out in the evening and got in anothe easy 6.25 miles. 102F
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM - Another hot morning. I wasn't able to get out early due to helping get my Mom's house ready for the renters moving in today. So, it was a bit warmer than I would have liked. Stopped for water a few times - nothing fast. My achilles is acting up a bit still and I'm getting pretty tired of it. 14.5 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 | 6.00 | 0.00 | 20.00 |
| AM - Tempo workout with the club. 50% humidity this morning - wasn't to excited about how everything was feeling during the warm-up. I was planning on just easing into to see how everything was feeling. Aaron took off really fast the first mile and it helped pull me along even though he was way faster. Here's how the spilts worked out: 6:00, 6:00, 5:55, 5:55, 5:55, 5:53 - the last 2 miles were pretty tough on me. I was soaking wet with sweat and felt like I was having to work way to hard to maintain. Overall I was happy to pull off the 6 miles and get it done in the heat and humidity. Ran home the long way. 14 miles total.
PM - Went out this evening with Aaron - Mayor's Loop extended. Talked Aaron into a nice easy pace. By the end of the run my whole body was covered in small black bugs. Not too hot but, humid. 6 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Am - easy run 7 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM - Good fun group for the 4th. I decided to just take it easy and cruise through the run. ran mostly with Hayden, Kayden, Ben and Craig. Gunlock to Ivins extended. 18.5 Miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Up to the Dino park and back. Really easy on the way up a bit more steady on the way back. Still really humid. Temps weren't too bad. I'm feeling pretty good considering the miles bump last week. Planning on just playing it smart as I increase these miles. I was surprised to wake up with my Achilles feeling the best it has in a while. Hopefully I'm done messing with it. 15 miles.
PM - Went out this evening and did another 5 miles - legs felt pretty good. Temps still a lot better than the evenings last week. 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 | | 18.00 | 0.00 | 4.00 | 0.00 | 22.00 |
| AM - Running Club at the DSU Track. 1200x4-5. Ended up getting there a little early to get some extra miles in before everyone arrived. Ran a bit and chatted with Craig C. I planned to just cruise the intervals and not really push too hard. Ended up averaging about 3:57 - 4:02, about 5:20 pace for all of them. Cooled down a bit with Aaron and Derek then ran home. 16 total miles.
PM - Went out for 6 this pm with Aaron M. from the DC. Nice easy steady pace. 6 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 | | 33.50 | 0.00 | 0.00 | 0.00 | 33.50 |
| AM - VIRGIN RIVER RIM TRAIL, Cedar MT. - Fun Times with Logan and Dave. Details to come.... http://holt.fastrunningblog.com/blog-All-day-33-Virgin-River-Rim-Trail-Ha/07-08-2015.html
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM - Got up and got the legs moving early. Felt a bit tired still but not too bad. 6 miles
PM - Went out this evening with Kendra and got in an easy 4 miles. Came home from the store this evening and just crashed into a deep sleep - crazzy dreams and all. I haven't slept like that during the day for a while. I think I should take more 2 hr evening naps. 4 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM - This evening I went out and did a quick 10 miles at Bryce Canyon. Kendra is running the Half tomorrow and I was able to get out while everyone was swimming. Amazing night - weather was perfect. 10.5 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - Did it for the number. Wanted to hit 100 miles this week and got it done. Long day at Bryce Canyon Half, drove out to Boulder, then back to St. George. After getting the kids settled went out and loosened up the legs a bit for a steady 4 miles with 6x100M strides.
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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 | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
| AM - Went out early and got an easy 15 done out to the dino park. I had a hard time getting into any type of groove - in fact I don't think I ever did. A lot of people out this morning on the path. Saw Scott H. and chatted with him for a bit. Also, my hami started acting up a bit towards the end.15 miles.
PM - Went out this evening - pretty hot out. 5.25 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| AM -Track workout. Woke up feeling like I wasn't doing too hot but managed to get myself going. Got to the track a little earlier to get a bit more of a warm-up than everyone else. I could tell I was a little off but didn't think it was going to matter. Started the first 800m and felt really smooth but by the end I was feeling dizzy and really strange. Took a slow recovery and tried again - same but worse. Tried one more time and decided to just shut it down and go home. I just felt so fatigued and dizzy. Ended laying down and sleeping for 3 hours and couldn't get going the rest of the day.
Kendra had been feeling sick the day before and decided I had some kind of bug.
3x800M - 2:29, 2:32, 2:34
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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 |
| Still feeling really weak - took the day off.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Woke up in the morning feeling quite a bit better. Decided to go out and get a run in. Went out with the club to tempo - but didn't run tempo. Ended up getting in 15 total miles.
PM - By the end of the day I was feeling weak again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - Woke up fatigued and sick and decided to just forget about it and rest. Strange bug.
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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 |
| SAME.
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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 - Went out in the morning with Kendra and did an easy 17 down the course and back to the house from Diamond Valley. Felt good. Took a nap during the day. 17 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 - Went out and got in 10 miles easy again.
PM - Tired again - decided not to go back 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - Track work out with the club. Didn't want to over do it. Ended up with 3x 1 mile, 400 recovery. By the end of the workout I was soaking wet becuase of the humidity. 5:17, 5:22, 5:23 - I don't think I could have done anymore.
Long warm-up and cool 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6.25 miles - out and back on the bike path.
PM - Ended up working this PM - didn't get back 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 | | 9.00 | 0.00 | 6.00 | 0.00 | 15.00 |
| AM - Tempo run with the club. Warm-up, 6 Mile Tempo at DC - 5:59, 5:59, 5:47, 5:46, 5:50, 5:40. Pretty happy with the tempo - however, I didn't run much yesterday so I'm sure that helped a bit. Just happy to get out and push a bit. Cool down run. 15 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - I was planning on going out to the Hurricane 4 mile trail run/race this morning but didn't end up getting to be early and was feeling wiped out from my tempo early in the day so I decided to just get up and do my 15 miler out and back to the Dino Park. Took it pretty easy - hips are acting a little tight and robotic. I think it's just left over from pushing a little yesterday. Great morning - I'm loving these mild summer mornings. 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 | | 16.00 | 0.00 | 4.00 | 0.00 | 20.00 |
| AM - 20 miles from Tonaquint Park. Ended up thowing in 2 x 2 mile intervals at about mile 13. 5:37 pace, 5:38 pace. Hips were still pretty tight towards the end of the run - I don't think the intervals helped. Really nice 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM - Easy 10 on the bike path. Met-up with Hayden and Aaron at DC and did 5 more with them back to my place - a bit faster pace than I wanted. They continued on and finished up their run. 15 miles.
PM - Went out with Hayden, Ashley and Aaron for an easy 6 at the DC. Had fun just chat'n.
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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 | 0.00 | 2.50 | 14.00 |
| AM - Track workout with the running club 5x800M - 2:34, 2:31, 2:29, 2:31, 2:40 - On the 5th interval I was so fatigued. I mostly felt it in my my arms, shoulder were tensing up and felt like my form just went to pot. Like a bad dream. I've waiting for my body to catch up to bumping my miles up this month, but it still hasn't happened yet. Warm-up, Cooled down then came home and did another 3.5 - 14 miles.
PM - Was planning on meeting Aaron this evening but my Achillies was pretty jacked from speed this morning. Decided to play it cool and shut it down for the night.
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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 - Went out and did an easy 15. 75F - Great weather. Achillies was doing a bit better, but I really need it to be gone. Dino Park and back. 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 | | 13.00 | 7.00 | 0.00 | 0.00 | 20.00 |
| AM - Club Tempo. Arrived early and was able to get in 3'ish+ miles with Craig C before everyone else showed up. Not a very big group this morning. I think a lot of people are out of town or doing the Parowan Half this weekend. I woke up in a bad mood so I really wasn't too excited about the tempo but was able to somehow get myself going. Ended up cooling down with Aaron. Then came home and did another mile with Kendra. Here's how it went:
5:51, 5:49, 5:41, 5:42, 5:48, 5:51, 5:56
5:59, 5:59, 5:47, 5:46, 5:50, 5:40 - Last week
5:41, 5:39, 5:35, 5:43, 5:28 - Last year same day
The good new with this year's training is my tempo's are longer - the bad news is my speed is down a bit. I think the main reason is my weight is up about 8-10 lbs. If I can get that down in the next little while I think I will be doing well.
PM - Met-up with Aaron M. at the DC and did an easy 6 miles. Luckly it was a little overcast and the temps dropped right before we started.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| AM - Ended up waking up late and ran out of time to get my 10 in. Nice easy pace. I'll have to get back out later.
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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 Aaron on the SG Marathon course at the top of Veyo Hill. Aaron ran with me down to the top of Winchester Hill and then Took off with 9 Miles left from his house and I just cruised it in. Nice quick pace. I can tell my legs are not conditioned for the downhill yet as of writing this Sunday morning I'm feeling a bit tight/ sore. Ended up running down to Mike's Gym to catch a ride with Scott and Bill back up to the Jeep and did another 3 on the treadmill waiting for the Bull to come in from the run. Ended up with a 6:08 ave for the first 16 to the Gym, then nice and easy on the treadmill. Got home and ran another 4 in the evening to hit my 100 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 - Easy 15 miles. Out to the Dino Park and back. Just took it easy. Legs are still feeling a bit tired from running the down hill on the SG Marathon course.
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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 - Slept in through track. Immune system was feeling a bit low and thought it wouldn't be smart to over do it. 11 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Ran out to Sullivan Soccer Park from the house and back. Nice steady pace. Legs and Immune system feeling a bit better. 7:10 ave for the 20 - toward the end the humidity was starting to get to me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 8.00 | 0.00 | 13.00 |
| AM - Club tempo. I wasn't really sure how I was going to feel and almost just bagged it because we're planning on running the course this Saturday and I know we're going to push there as well. Started off nice and easy and worked into it a bit. Legs were a little tired, but aerobically I felt really good, relaxed and not too labored. Here's how my splits went:
6:12, 5:58, 4:48, 5:50, 5:55, 5:52, 5:54, 5:49
5:51, 5:49, 5:41, 5:42, 5:48, 5:51, 5:56 - Last Week.
A bit slower than last week but, I really wasn't trying to push too much. Just happy to get through the 8 miles with a solid pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Easy wet and rainy run up to the dino park and back. Got a little damp and dirty - great morning. 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 | 5.00 | 0.00 | 20.00 |
| AM - Met up with the club for a 20 miler down the course. Ended up starting with a pretty good sized group of guys for the first couple miles but ended up spreading our to Logan, Aaron and I for the bulk of the run. I picked up a new pair of shoes the night before and started having problems about 5 miles in. My feel and ankles were just killing me. By the time we started around the valcano I was hurting pretty bad and struggling just to get down the hill. The original plan was to do tempo for the last 10 - so we stopped, drank, dumped and headed out. I wasn't too optimistic becuase I was hurting so bad. Logan had his car parked at the unfinished overpass because he had to go meet the xc team. I planned to give it a good push and see what happened - by the time I hit the end of the S turns my feet were killing me. I tried pushing a little further but didn't want to damage myself and shut it down.
5:19, 5:21, 5:59, 5:47, 5:40
5:44, 5:45,5:49, 5:26, 5:18, 5:27, 5:28, 5:37, 5:39, 5:38 Last year Sept 6th.
5:16, 5:19,5:45, 5:28, 5:29, 5:31, 5:29, 5:28, 5:26, 5:29 Last year Sept 13th.
I was really happy to be done with this one.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM - 10 Easy Run
PM - 8.5 - 2.5 mile before Aaron showed up then 6 miles with Aaron.
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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 | 5.00 | 1.00 | 13.00 |
| AM - Track workout with the club. 6 x 1 miles @ cruise pace 5:30s, the pushed the last mile at 5:18 pace. 13 miles total with warm-up and cool down.
PM- No run spent time with the family.
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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 - 10 miles out and back on the bike path. Super humid, just got it done.
PM - Ran with Aaron from DC - 6 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 | | 11.00 | 0.00 | 8.00 | 0.00 | 19.00 |
| AM - Club tempo 8 miles - super humid. Not the best run, really had to keep myself going at the end. I'm just waiting for the day when I feel strong during these tempos( choked on a bug, vomited and stopped on mile 7)
5:56, 5:55, 5:46, 5:54, 5:54, 5:52, 6:03, 5:48 - Today
6:12, 5:58, 4:48, 5:50, 5:55, 5:52, 5:54, 5:49- Last week
5:51, 5:49, 5:41, 5:42, 5:48, 5:51, 5:56 - Two weeks ago
PM - Evening run with Aaron 6 mile loop. We messed around a bit trying to figure out my garmin accuracy. I'm thinking it might be off a bit - need to do a little more testing first.
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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 - I'm just about done with this humidity or I just need to get out the door earlier. Nice easy run but came back soaking wet. 10 miles.
PM - Went out this afternoon for a quick 4 miles. Pretty warm and humid. Just got it done - 4 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| AM - Met up with the club to do twenty. Aaron and I decided to drive up to leeds and and come into town and hook-up with the SUHM course back down to Man of War. Solid pace 6:35 ave. Once we hit the DC I was starting to feel the effects of the humidty and the body started wanting to slow a bit. So, the last 2 miles I took easy back in. Great run - went by fairly quick.
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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 - Felt pretty good this morning - woke up early before everyone else and decided to get out and get an easy 10 miles in. Nice morning. 6x100 M Strides.
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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 - Woke up early and got in an easy 10 miles in. Steady pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 6.00 | 0.00 | 14.00 |
| AM - Club track workout this morning. 6x1.5 miles repeats w/ 800 recovery, 10 sec faster than marathon pace. Felt pretty good - great group. 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 - Easy 10 out and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Ran with the club but didn't tempo, 13 miles.
pm- ran with Aaron 6 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 | 10.00 | 0.00 | 10.00 |
| AM - Easy 10 .
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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 |
| Marathon Course - 20 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 - Easy 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Track work out with the club. 3x 2mile repeats: 5:21, 5:25, 5:23 - 800 recovery - felt really strong and smooth. One of my best workouts this year.
PM - 6 miles with Aaron from DC.
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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 - 10Miles 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - Lower Adominals still bugg'n a bit. Went to tempo but didn't do it. 10 miles.
PM - DC loop with Aaron. 6 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 18.00 | 0.00 | 20.00 |
| HOOD TO COAST - VAN 1 LEG 3
1 LEG - 5:03 PACE 4 MILES
2 LEG - 5:50 PACE 7 MILES
3 LEG - 5:52 PACE 7 MILES
I had some problem with jumping out of the car and just going straight into tempo pace. Then getting right back in. Hami's and Psoas were really acting up. I also think I might have strained the psoas a bit.
Had a great time - 19:59 for almost 200 miles - 6th overall, 1st master 40+
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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 |
| HOOD to COAST
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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 |
| Lower Adominal Issue.
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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 - Track workout - didn't participate because my lower abdominal were still acting up.
AM - 6 miles at DC with Aaron.
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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 - 15 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Lower Adominals still bugg'n a bit. Went to tempo but didn't do it. 14 miles.
PM - DC loop with Aaron. 6 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 - 10 miles.
PM - 6 miles at DC.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't run - lower abdominals really bugg'n. Mike Nelson and Scoot Keate came down and spent the night to run the course- pretty bumbed I wasn't able to go out and run with them and the club - I think it was the right thing to do.
Spent some extra time icing and stretching. My plan for next week is to just get the miles in and not push the pace too intense.
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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. Felt decent - still a little discomfort in my lower adominals.
PM - 5 miles easy ( a bit faster than this morning) - felt about the same.
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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 - Steady pace. Lower adominals seem to feel the same regardless of pace. I'm still planning on keeping it easy and steady this week and just get my miles in with no tempo or track work. 10 miles.
PM - Went out to the 2.5 mark on the path and back - did a few pick-ups. Feeling pretty good, lower adominals felt a bit strained. Came home, stretched and iced. 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 | | 12.00 | 0.00 | 0.00 | 2.00 | 14.00 |
| AM - Track workout with the club. Got up early and got to the track by 445am and got in 6 miles before we started. The workout was 3x 2mile repeats (track + ballfield loop). I was nervous about how my lower abdomen was going to feel so my plan was to get the warm-up in and see how it went. I ended up deciding to start the workout and see how I felt. Did the first 2 miles at 10:32 and felt really good. However, during the cool down I stopped to talk with a few people while Aaron was on the pot, when I started back up it felt like a knife was stabbing me - so, I decided it would be smart just to run at recovery pace and get the miles in. I was happy about my interval and how I felt but bugged about having to cut back the workout. 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
BIG COTTONWOOD HALF MARATHON (13.1 Miles) 01:12:30, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
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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 - Easy 5 miles just trying to get the legs going again. A bit more sore than I thought I would be after all the downhill.
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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 - Late morning run. Got a little bit of sun. Some more delayed soreness in the quads - just took it easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - Club track workout. Decided to just show up and not do the workout. Ran a bit with Kristen, Sarah and Amber before everyone else showed up - tons of rain. While everyone was doing speed I just put some miles in on the track. 12 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 | | 1333.80 | 10.00 | 116.60 | 15.25 | 1475.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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