My Running Log

Tempo workout. I upped the intensity a little over last time and happily I was able to do it. 4.3 miles in 30 minutes.

Ran easy for the second day in a row. But still a good 7:30 pace on the treadmill. 

5.7 miles. Threw in about 5 intervals. Felt OK but not awesome. I hit my goal for the week of 20 miles.

Tempo run. Struggled. But got to watch the end of the trials.

Ran 4.5 miles in 32 minutes. Trying to slowly make up for missed mileage last week.

Almost exactly the same as yesterday: 4.5 miles in 32 minutes.

Same workout again. Can't seem to quite do this tempo run without easing up at the end. 4.5 miles in 30 minutes.

4.5 miles in 33 minutes, so not as fast as previous workouts this week but still good.

6 miles in 44 minutes. Ran 16 pickups that ranged from 7 minute pace down to 5:20 pace. It was great for me to do this. And I got my weekly mileage up to 24, which partly makes up for missed mileage last week.

Ran tempo run. I bumped up the pace slightly a few weeks ago, and had struggled to do it. But this time I made it all the way through! I need to do it twice more and then I'll bump it up again.

Got another 4.5 miles. This time in about 34 minutes.

4 miles of short intervals. I like the variety. I didn't make up the final two miles that I'm lacking to get my weekly average up to 20. But I should be able to get that next week.

Even though my mileage is low, I feel like my fitness is improving slightly each week. 

4.4 miles in 32 minutes. Struggled today.

4.2 miles in 30 minutes. Felt a little better than yesterday.

By the way, I am now the ScoutMaster in my ward. I hope I can do it well. 

I've struggled with my running all week. Couldn't seem to run as well as previous weeks. But I ate a ton of calories the past couple days, and it must have helped me, because I felt great on my run tonight. Longest in a while. 8 miles in about an hour. The last 15 minutes had some intervals. I've almost caught up on my miles, finally.

I came down with my 5th illness in the past few months. My daughter must be bringing stuff home from preschool. Or maybe I catch it from people on the bus. Not sure. But this is getting old. I'm doing well now. Next week I'll try to catch up on my mileage. 

Still recovering from bronchitis. But will get back on track.

Boy, I'm struggling to run slower than I was a few weeks ago. Hopefully I'll get back on track soon.

A tad bit stronger than Monday. But three solid runs in three days. I'll keep working on consistency.

Solid week. Getting back on track.

4.24 miles in 30 minutes. Better than last week. Gotta keep working on this.

4.21 miles in 30 minutes. Not as good as yesterday.

4.29 miles in 30 minutes. Best run in at least a month.

4.5 miles at about 7:25 pace. Was great!

I split my run into two sessions today, even though both were short. It's just the way I had to do it. The first one was 2.2 miles in 16 minutes. The second was 3.3 miles in 24 minutes. Each had 8 short intervals. I felt great! It must have been the all you can eat buffet we went to beforehand. Brazilian churrasco!

The week went well. I've been getting consistent, albeit short mileage the past 3 weeks now, I think. 

4.25 miles in 30 minutes. Getting better each week.

4.32 miles at steady pace in 30 minutes. That's under 7:00 pace average, which is great for me right now. And it's the furthest I've run in 30 minutes in quite awhile. I'm finally getting back on track. Now I just need to improve.

4.12 miles in 30 minutes. I took it easy tonight to recover a bit.

Ran 8 minute pace for recovery and then ran a 1/4 mile at 6 minute pace at the end.

Two 20 minute interval workouts. I think I'm going to need to bump up the intensity on these a bit. I really like doing them though. I've had three solid weeks of training in a row.

I completed my full treadmill tempo workout on the current settings. I think I've done it before, but I can't remember. So it's been awhile if I have. It's been fun to see myself make progress over the past few weeks. From here forward, it will be positive progress rather than just trying to recover from being sick.

4.33 miles in 30 minutes. 

I had my best run in a long time. And I beat my record by far for a 30 minute run on my treadmill. 4.46 miles at a steady pace. Hooray!

Mile run with the Boy Scouts for their Personal Fitness merit badge.

For the first time in a long time, I didn't fill out an NCAA basketball bracket and don't really care about it. So I was bummed that my favorite TV show was preempted by the tournament.

Interval workouts. I bumped up the pace a little. My max speed is now 12 mph, as fast as my treadmill can take me. I only ran that pace for a short time, but I will work up to doing more.

Another good week of 20+ miles. 4 in a row now. 

Made it through my tempo run. One more time and I'll need to up the intensity. 4.33 miles in 30 minutes.

4.39 miles in 30 minutes. Pretty good, but I couldn't sustain my pace the last 5 minutes.

Same tempo run as Monday. Same result. I've now run the tempo run at the current settings three times in the past 10 days. So next time I attempt it, I will up the intensity a bit.

Back to back short interval workout. I got down to 5 minute pace on the last interval of each, which is always a fun challenge.

5 weeks of consistent training in a row. 

4.39 miles in 30 minutes on my new tempo run program.

4.21 miles in 30 minutes at steady pace.

2.2 miles in 16 minutes. Intervals thrown in.

Same as yesterday. Getting ready to pace the Riverton Half on Saturday.

Quite awhile ago, I offered to pace the Riverton Half for the 1:30 pace group. Then I realized that I was being a little too ambitious given my training. So I told Walter I'd have to drop out, and he found someone else. But then that person got injured, and a 1:35 pacer dropped out, so I signed up for 1:35. But Walter still needed someone for 1:30 so I said I would do my best. We had 5-10 people in our group throughout the race, but we got broken apart about halfway through the race. Sean Silverton was my co-pacer, and took the front group and I just tried not to die too hard. To make a long story short, I finished in 1:31:59, so I wasn't too far off where I should have been. Sean was on time, so it worked out well. I was able to help a couple runners who were near me. I'm pleased with my race, given that I almost stayed on pace despite the wind, modestly challenging course, and the fact that my longest training run in the past few months was 5.5 miles. 

Calves a little sore and didn't run as strongly as I usually do on Monday, but it was good to get back at it.

4.2 miles in 30 minutes. I have 5 pair of shoes that I rotate. I think my least favorite are these clunky Blue and Silver Asics ones. I like the more minimalist ones better. But I'm not sure how my legs and feet would handle wearing them every day, so it might be good to have clunky ones sometimes.

Pretty good tempo run but didn't make it through the full thing. I think I could have done it, but I wasn't willing to push myself that hard.

Ran 5.5 miles in 38 minutes. At the 30:00 mark, I had run 4.33 miles. So it was a bit under 7:00 average.

32 minutes of short intervals, late at night. I upped the intensity compared to the last few weeks, so it is a new challenge. Now I have 3 short segments at 5 minute pace.

I think this is my 7th week in a row with 20+ miles. I'm trying to get my weekly average for the year up to 20. I am almost there. 

Tempo run. 4.36 miles in 30 minutes. I'm getting burnt out from running hard. So I might take it easier tomorrow.

As promised, I took it easier today than normal. 4 miles in 30:00.

I ran on the roads near the cabin where we're staying in Altamont, UT. It was chilly and windy but excellent for a run. Overall, I averaged 7:07 pace, which I am happy with considering the altitude (about 6000 feet). And on one segment I had the wind at my back and a downhill slope, so I hammered it. I ran that mile in 5:49. I think that's faster than I've run a mile in years and years. So I'm pleased!

I went off roading today. It was a lot of fun. I ran to the top of a little mountain, ran along the edge of it, ran through some cow pastures. I didn't worry about the pace. Just enjoyed being out in that beautiful setting. 5 miles.

Ran a little on a dirt road and played "capture the flag."

4.25 miles in 30 minutes. A bit sluggish lately. I'm running the SLC Half on Saturday. I'm going to set a PR, I hope.

Same as the last two days. 4.25 miles in 30 minutes. Felt better this time though. Now will ease up until my race in two days.

I ran the SLC Half this year. It was a perfect morning for a race. Couldn't have been a more beautiful morning. It was fun to see Allie in the first few miles. Looks like she got 2nd place. Great job!

My goal was to set a PR. And I did that! I ran 1:25:54. Best of all, I felt strong the entire race. My form was consistently good. And my closing speed was better than it has been in a long time. I think I'm finally getting my legs under me. And I know I can run faster. Well, a 61-year-old guy from Wyoming finished a couple minutes behind me, so maybe I can stay in the 1:20's for another 25 years. We'll see.

I think I figured out a strategy that works for me. Don't wear a watch. Run at a fairly comfortable pace the first few miles. And then just focus on passing people, which gives me momentum to continue pushing the pace.

I am anxious now to run some more races this year. Hopefully I can find more time to train, but the nice thing is that I've run fairly well despite lower mileage in training because I nearly always get my heart rate up when I do train. 

4.25 miles in 30 minutes. Actually felt decent. Sore left calf. Probably from wearing minimalist shoes in race. But it should be fine.

Fast interval workout. That was hard because I didn't eat breakfast beforehand.

I completed the tempo workout on my treadmill for the first time at the current settings. 4.43 miles in 30 minutes. Two more times and then I bump up the settings again.

Good thing my favorite show is on Thursday nights because it gets me down on the treadmill even when I am tired.

I donated two units of red blood cells today. It was confirmed to me on my run that we need red blood cells to deliver oxygen to our muscles and brain.

Wow, struggled to keep 7:30 pace. 

Felt a little stronger today than yesterday. I wish there were something better on TV.

Struggled again, but I can't complain.

32 minutes. Still having a hard time getting my conditioning back after donating red blood cells.

I brought my family to the Run for Remembrance in American Fork, UT. I ran the "mile" run. My Garmin said 0.89 miles. It was a lot of fun. And I feel OK about my race. My time was 4:55, so on the official record I ran a sub-5 mile. But my pace was 5:30 according to my watch. I felt really good, and it felt like I was running for only 2 minutes. Next time I do a mile I should do better, now having a better feel for it.

I also did some warmup and cooldown with my kids. Fun day. 

7:30 pace today. Felt good to not push the pace so much.

Ran outside on the Jordan River Parkway. It was very enjoyable to run outside, especially along the river and golf course areas.

Getting stronger again. 4.25 miles in 30 minutes. Got my adrenaline going with an intense detective show.

Ran with my two brothers, a sister, and a brother-in-law up in Eden, UT. Was really fun!

Ran along the jordan river parkway

I got a body fat composition test today. They used a Bod Pod machine which are supposed to be accurate. According to my test, I have 14.4% body fat. That is much higher than I expected. I must be carrying around a lot of extra weight. About 7-8% is ideal. Now I have a new goal. I wonder if it will help me drop my times a bit.

Another decent 30 minute run.

Hiking with the Scouts to Buffalo Peak (Utah County) and a short run on the treadmill.

Fast intervals. Almost made it through two 16 minute segments.

Fun opportunity to race on James and Allie's wedding day. Congratulations to them!

I wasn't super happy with my race, but it wasn't horrible either. I ran a minute faster than the last time I ran 5K on a track, so I guess that's good. 

I've felt really sluggish lately in my running. I think it's because I've dropped my calorie intake considerably. I'm not starving myself, but I am experimenting with eating less to see how I feel. Overall I've been surprised with how I don't get very hungry, even though I eat less. But I might need to eat a little more to find the balance.

Two sets of short intervals

Averaged 7:30 per mile and didn't push the pace, except the last minute at 6:00 pace. I am excited to race on July 4 in Provo (5K).

3.25 miles, nice and easy, except for 2 minutes at 6:00 pace to get the legs moving. My Air Pegasus don't seem to have much bounce left in them. Maybe that's because they have 1147 miles on them now.

I ran the Provo Freedom Run 5K this year (rather than the 10K, which I usually do). It was good, but I'll probably go back to the 10K. My wife and various other family members also ran. My time was 19:21. About the same time as my last 5K but on a much harder course. Can't seem to break the 19 minute barrier. No races planned the rest of the year. Not sure if I will do any.

Made it through my tempo workout for the first time in a long time. Was great!

I did my standard 30 minutes on the treadmill. My right leg has been a little sore for the past few weeks. Not sure why.

Feeling sluggish.

Ran a hard 700 meters in a race against a guy much younger than me and outsprinted him!

I was at Camp Maple Dell this week as a Scoutmaster. It was mostly a good time. Didn't get much running done.

I ran outside today, so I figured it was worth mentioning that in print.

Also, I lost my big toenail 10.5 months ago when I ran the St. George marathon. It has finally grown all the way back.