Every Run is a Great Run!

St. George Painters 5K

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Location:

Spanish Fork,UT,USA

Member Since:

Jan 15, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon 

1/2 Marathon: 1:24:30 2008 St. George Painters

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days 

55-59 AD PRs:

1/2 Marathon:???

10K:???

5K:??? 

 

Short-Term Running Goals:

2021 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Overcome lingering injuries
  • Have fun!

 

Long-Term Running Goals:

Consistently place in the top 5 of my age division as long as my body will allow it.

Beat Terry Bean at any distance at least one time before I depart this earth.

Take care of mind and body so I can be in it for the long haul. Don't do STUPID THINGS!

Run until I'm 99 with Kim by my side and remember that EVERY RUN IS A GREAT RUN!

Peace of mind by striving to live like this

 

Personal:

I've been married to the lovely Kimberly for 34 years. We have 5 great kids.

http://lyndybutler.com/track/at-the-end-braydons-song

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 9.00 Month: 69.60 Year: 1177.82
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #5 Lifetime Miles: 463.10
Asics Gel Excite #6 Lifetime Miles: 236.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2020.36117.8661.665.852205.73
Saucony Hurricane (retired) Miles: 100.00Brooks Launch Miles: 80.50Asics Gel 1150 (retired) Miles: 359.35Asics Gel 2150 Miles: 528.10Asics Gel 1150 Miles: 354.53Barefoot On Grass Miles: 23.85Asics Gel 2150 #2 Miles: 63.10Asics DSTrainer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

OK so maybe after a year+ of runningblog-free living, and with the start of new year and new age division (45-49) it's time to fire up the blog again. Taking a "rest year" has been good for me and has me feeling rejuvenated and hopefully a bit wiser after learning a few lessons, mostly the hard way.

Running lessons learned include figuring out that doing months and months on end of high mileage (which for me is anything over 55 miles or so a week) is counter-productive. I seem to be ok with a base of 50-55 miles or less with maybe a bit of cross-training thrown in. But the 60-70+ mile weeks only work for me for a few months, so I'm best off saving them for the months right before a marathon.

Even with the relaxed approach 2009 still had a few positive running surprises - like running my lifetime 5K official race PR in June at the Nestle 5K. Unfortunately I got sick the next day which also happened to be the week of the race I was really training for which was the UV Marathon. After being sick much of the week, UVM ended up being a total disaster and I got to experience my first migraine-aided voluntary marathon DNF. The other high of the year was running SGM from start to finish with Kim. It was a great day, great company, and I much prefer the sunny and pleasantly cool conditions to the monsoon conditions of 2008.

Well enough chit-chat --- started out the year right with a dandy 8.2 mile easy run with Kim. Nice in-between-storms day with the temps in the afternoon being pretty dandy for a January day. Hope 2010 is a great year for all.

 

 

Comments
From LakeAnnDandy on Sat, Jan 02, 2010 at 02:00:09 from 24.107.205.165

Yahoooooooo! I'm totally geeked to have you back my man!

From Tom on Sat, Jan 02, 2010 at 12:58:22 from 67.199.180.90

Thanks Jeff! Hope all has been well for you and that 2010 is a great year for you.

From Brent on Sat, Jan 02, 2010 at 18:34:13 from 204.113.19.55

Tom - keeping running fun - good to have you back blogging. It seems you have a good base running the 12.5 miles. A PR, 18:44- sweet. Retro commando points, 500 for the PR. Hey, good luck with the condo. Funny seeing you and Kim for a split second at the clothing truck at STG, I wondered why you ran with Kim? Sometimes, just running without racing is a good thing.

Stay Kool, B of BS Rools out

From Tom on Sat, Jan 02, 2010 at 19:02:41 from 67.199.180.90

Just like you said Brent, sometimes running w/o racing is good. Plus I've noticed I seem to do my best racing in the spring anyway so I may make a habit out of taking it easy over summer and running a race or 2 with Kimi.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.502.000.000.0014.50

Ran in the early morning with the SF group, mostly with Hal and the Barneys who were visiting for the holidays. Temps were warmer than I expected but a bit of breeze from the west. Hal talked me into running up Harry's again and as usual he pushed the pace back to Osbornes so I'll count 2 miles as MP.

Ave pace: 8:29

Ave/Max HR: 158/185

Comments
From Jeff L on Sat, Jan 02, 2010 at 14:46:26 from 74.81.252.152

Nice to see you back blogging again. Good luck this year and stay healthy.

From Clay on Sat, Jan 02, 2010 at 23:52:18 from 98.202.186.79

Its so cool to have you back on the blog Tom, I hope you have a great running year too! Great run today and I love the picture of those frozen leg hairs, priceless;-)

From Tom on Mon, Jan 04, 2010 at 10:31:18 from 137.65.56.16

Thanks guys.

Clay - the ironic thing is that this picture was taken in St. George just outside our condo last Thursday morning. Normally I would have been wearing longs in these conditions but I hadn't packed any since I didn't think I'd need them in SG.

The other weird thing was that just a couple hours later the fog had burned, the sun was shining bright and it was the nicest of all the days we stayed there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Had intended to do a speed/inteval workout today but the dumb garmin did it's thing where the battery loses its charge for no apparent reason. So I bagged that idea and did a nice easy 9 mile run instead. I'll try again tomorrow on the speed.

Nice day today although a bit nippy, but the sun was shining and I quite enjoyed the run. Since I had no watch/pace to think about I worked on a few Chi running focuses and ended up getting into one of those zones where I space off and then I suddenly find myself surprised to be at the end of my run. Felt like I could have run forever today, wish they could all be like that.

Ave pace probably somewhere in the 8-8:30 range.

Also did some cross-train stairstepper/elliptical - 10 minutes or 1 mile equiv.

 

Comments
From jtshad on Mon, Jan 04, 2010 at 15:46:08 from 204.134.132.225

Welcome back, here is to a great 2010 for you!

From Andy on Mon, Jan 04, 2010 at 15:49:59 from 159.212.71.25

Glad to see you back on the blog.

From Tom on Mon, Jan 04, 2010 at 17:13:18 from 137.65.56.16

Thanks guys. Your feedback has always been helpful and appreciated and I missed that over the last year. Hope 2010 is great for both of you as well.

From Benn Griffin on Mon, Jan 04, 2010 at 23:38:05 from 72.224.24.63

I thought you were missing! Glad to see you back!

From Tom on Tue, Jan 05, 2010 at 11:23:36 from 137.65.56.16

Thanks Benn. Hope that you and Emma are doing well and that 2010 is a good one for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

Ave pace 8:12. Ave/Max HR 160/189.

Not a good workout today. Didn't sleep well last night and tired before even starting the planned speed workout. But in the spirit of Coach Hudson's advice to at least give workouts an attempt even on bad days I gave it a try. Warmed up 10 min on the stairs/elliptical then 1 mile on the 'mill. Then went outside for 8 miles including the attempt at speed.

Plan was to do a drop-down ladder interval workout. Warmup run for 2 miles including some drills/strides, then do 1 x 1m, 1 x .75m, 1 x 1km (.62m), 1 x .5m, and 1 x .25m, with 90s run/walk active recovery in between. Finish with 2 easy miles. Ideally you start around 10K pace and work toward 3K pace which for me is somewhere a bit below 6 min/mi. Did this same workout about 6 weeks ago with paces of 6:29, 6:15, 6:08, 6:01, 5:40.

First mile interval didn't feel right, by the time I was done it felt too hard, too much like it should be the last interval. Gunky inversion air didn't help. Next .75m interval felt worse, starting to feel nausea and GI yuckiness toward the end. Notice my HR is higher than it should be at this point. Started the next interval but bagged the whole think after .25, just feeling queasy so I loafed back to the gym.

Oh well better luck next time. Wish garmin would have worked yesterday when I was feeling good and was supposed to do the workout.

1m interval: 6:29, Ave HR: 179 (90s rest, 10:43 pace)

.75m: 4:47 (6:22), Ave HR: 182 (90s rest, 11:32 pace)

.5m - quit after .25: 1:30 (6:20), Ave HR: 185

So I've been doing an experiment since mid-October. Thought I'd try switching gears and do some 5K specific training rather than usual marathon. Wanted to see if/how it would affect my speed.

Verdict: It helped some for a while, but sub-32 temps and 5K training don't go well together. Also 5K-style workouts are not much fun, too much feeling like puking or actual puking. Helped me remember why I haven't done 5k training for a few years.

My 5K PRs are still all during marathon or half-marathon, higher mileage training cycles usually toward the end of the cycle when reaching peak. Much more enjoyable to me to get faster on this kind of training than doing cruddy 400/800/1200 interval type training. Will Painters 5K be any different?  Guess we'll see. Looking forward to post-Painters and starting up the UVM marathon training cycle.

 

Comments
From Dustin on Wed, Jan 06, 2010 at 11:49:11 from 204.113.48.77

Tom you should do well with the Painter's 5K. I've ran it the last two years, been out of shape both times and that will be the case again this year if I decide to run it.

It is a good course nice flat, pretty much an out and back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Busy day today so pre-blogging the workout. Plan is for 2 crosstrain miles (bike/stair/elliptical), then 7 easy, hilly miles. Somewhere in the middle 8 x 8-10 second hill sprints.

8:20, 150/170

Felt sluggish at first then better as the run progressed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

Felt pretty good today. Warmed up 10 min crosstrain-stair/elliptical, then 1 mile tmill. Then hit the roads. 2 miles easy then 4 miles tempo then 2 miles easy to cooldown.

During the tempo run I tried to focus not so much on the pace but more on holding form and running at perceived effort in the 1/2 marathon to 10K pace range.  Was happy that pace improved as the run progressed with last mile being the quickest. Strangely enough the last 2 miles felt alot better than the 1st 2 even though I was 10-20 seconds faster. Much better workout today than Tuesday.

Pace and ave HR for 4 mile tempo: 6:52/175, 6:51/181, 6:37/184, 6:34/187

Overall: 7:30/167/190

 

Comments
From Brink on Thu, Jan 07, 2010 at 15:24:49 from 192.206.158.10

It's good to see that you are back on the blog. Good job going up Harry's on Saturday. I turned around way before that. I'll see you around.

From Brent on Thu, Jan 07, 2010 at 15:38:09 from 168.178.30.194

Tom, easy to runner faster - runner high? nice feeling.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

30 minutes x-train bike/stair/elip, then 6 miles nice easy and relaxing on the roads. A bit nippy but the sunshine was glorious.

AP: 8:13 HR: 146/159

Comments
From RivertonPaul on Fri, Jan 08, 2010 at 17:21:57 from 67.42.27.114

Nice to see you and me back. :)

From Simmbad on Fri, Jan 08, 2010 at 21:37:20 from 67.199.183.37

Welcome back both of you. Have a great year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

Ran with Kim and the SF group for a while then me and Hal for our weekly jaunt up Harry's. Toward the end Kent joined us for a couple of miles. Mostly easy, had a couple of faster miles that qualify for MP.

AP: 8:35

Comments
From Clay on Sat, Jan 09, 2010 at 13:26:00 from 98.202.186.79

Awesome run Tom for this time of year, your doing really well and I expect you to have a great year. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.002.001.009.00

Kind of a strange workout today. Was supposed to be my 5K race peak workout. 5 x 1K repeats at 5K pace with 60s active recorvery. Warmed up with 10 min XT and 1 mile treadmill at the gym before heading out into the gunky air. I was feeling really good to start, usually means I'll have a pretty good workout. Did 2 miles easy including drills/strides before starting the repeats.

Felt pretty good the first 2 repeats but then suddenly in the middle of the 3rd I got smacked with a wave of nausea and GI distress and my form went all to pot. I started the 4th repeat but I quit after .25 and decided to just keep the workout medium difficulty and then do a couple quarters later on if I felt like it . Turns out I did feel like it.

I'm thinking the nasty air may have been the culprit. Even as I write this an hour later I can still taste the gunk in my mouth and kind of feel like I smoked a few cigs. For all I know I did more damage than good running in this kind of air. Oh well..... for Painters 5K I think I'll go out at 6:10-6:15 pace and see what happens. I was hoping to be closer to 6:00 average and sub-19 but we'll just have to see how it feels after the 1st mile.

Splits:

1 - 3:48 (6:08) HR 175 (1 min active recover - 10:55 pace)

2 - 3:51 (6:13) HR 180 (1 min AR - 12:05)

3 - 3:53 (6:17) HR 181 (1 min AR mostly walking - 14:04)

4 - quit after .25

Later on..... 2 x .25 around 6 min pace.

AP: 7:31  HR: 167/187

 

Comments
From RivertonPaul on Mon, Jan 11, 2010 at 19:01:05 from 67.42.27.114

Nice job.

From Clay on Mon, Jan 11, 2010 at 22:29:36 from 98.202.186.79

Still a pretty good workout Tom;-) I went out this afternoon and it was real bad out there, but it was still better than the treadmill:-)

From Brent on Mon, Jan 11, 2010 at 23:21:29 from 168.178.30.194

Tom - winter racing, predicting pace, always a crap shoot - good luck. Nice workout. Breaking 20 min would be great this time of year.

Stay Kool, B of BS Rools out

From Tom on Tue, Jan 12, 2010 at 11:31:57 from 137.65.56.16

Thanks guys.

Yesterday must have been one of the worst air days yet. It usually doesn't get me too bad but I felt lousy all day and night and I swear I still have gunky-air-aftertaste today. But I think it still beats the treadmill.

Later today I'll be pacing Kim on a similar workout at her pace. Hopefully the air will be better --looks like it is at the moment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Better air today thankfully. The nasty effects of yesterday's run-in-the-gunk lasted through the day and night. I think I still even have a little aftertaste in my mouth today.

Today was a fun run with Kim. Maybe more fun for me than Kim because the plan was for her to do the same workout I did yesterday (5 x 1K @ 5K pace with 1 min active recovery) but at her pace, that we're thinking is around 8 min/mi. I thought this would be a challenging workout for her but she surprised me and seemed to hammer out the repeats without much discomfort. I think she should be able to run sub-25 at the Painter's 5K no problem.

I'll list her splits here for future reference:

1 - 4:55 (7:58/mi), 60s rest (11:16/mi)

2 - 4:55 (7:58), (11:10)

3 - 4:54 (7:58), (11:05)

4 - 4:49 (7:55), (11:14)

5 - 4:44 (7:39)

AP: 8:48, HR: 137/163.

Comments
From Brent on Wed, Jan 13, 2010 at 08:23:52 from 168.178.30.194

Tom, have fun at painters, let er rip.

Stay Kool, B of BS Rools out

From Tom on Wed, Jan 13, 2010 at 08:34:38 from 137.65.56.16

Thanks Brent. Are you and Sylvie going down there this year?

From Brent on Wed, Jan 13, 2010 at 09:03:14 from 168.178.30.194

Tom, we may go down this weekend to look at condos. Sylvie has a sinus issue and has not been able to run or workout much for a couple of months. I hope she gets better before the Salt Lake 1/2 and Ogden 1/2 - those are the next two races we have entered.

Have fun in the sun.

Stay Kool, B of BS Rools out

From Tom on Wed, Jan 13, 2010 at 10:10:19 from 137.65.56.16

Brent we'll be down there this week and next, getting final preparation made so we're ready to rent out by the end of the month. I know you guys are looking on the east side, but if you happen to get over west we'd love to have you swing by and visit. 860 S Village Road, #H-10. Cell - 592-8081

From Tom on Wed, Jan 13, 2010 at 10:11:58 from 137.65.56.16

...also Brent I hope the sunshine and clear air help Sylvie clear up those sinuses.

From Brent on Wed, Jan 13, 2010 at 12:16:49 from 168.178.30.194

Tom, we will give you a call if we come down. It would be great to get your perspective on condos, etc. and see your condo.

Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy hills day today. Beautiful day with most the gunky air gone as near as I could tell. Did 20 min XT warmup (S/E) at the gym then out on the roads for 7 miles including 6 x 8-10s hill sprints toward the end.

AP/HR 8:08/158

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

I quite enjoyed the run today, even though the weather was kinda dreary. But temps were fairly mild and the air didn't seem too grungy. Warmed up with 10 minutes XT (S/E) and 1 mile on the treadmill. Then did a 2-2-2-2-2 workout. 2 miles easy, then 2 miles around HM to 10K pace, then 2 minute jog rest, then 2 more miles at HM-10K pace, then 2 miles easy cooldown.

Like last week I tried to not pay so much attention to the garmin, but rather tried to focus on keeping good form, breathing and relaxation. During the tempo I had this mantra in my head...."Pants on the ground, pants on the ground, lookin like a fool w/yo pants on the ground.....". If you saw Idol last night you know what I'm talking about.

Splits/HR for tempo miles were 6:44/176, 6:41/182, (2 min jog rest - 9:26 pace), 6:35/181, 6:30/187.

AP/HR: 7:27/167(189max).

 

Comments
From Brent on Thu, Jan 14, 2010 at 20:44:13 from 168.178.30.194

ah Ha - another american idol fan, that was funny - pants on the ground. Nice run with your pants on the ground. Hey, we are going to St.George in the morning, staying one night and coming back saturday night. Hopefully, we will see something in our price range.

Stay Kool, sing like way kool - should be at school, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Easy run on a cold morning in the foggy foggy dew. 3 miles with Kim then 3 solo. Now off to St. George!

Comments
From Kerry on Fri, Jan 15, 2010 at 11:01:16 from 97.117.101.27

Enjoy the warmer weather. You'll need a good run to clear all that gucky air out of your lungs. Best of luck to you!

From Clay on Fri, Jan 15, 2010 at 16:38:42 from 67.222.231.10

Tom, are you running a race this weekend?

From Tom on Fri, Jan 15, 2010 at 17:53:08 from 74.211.9.52

Thanks Kerry!

Clay - we'll be down here this weekend and next getting some things ready at the condo. No race this weekend but next weekend is Painter's 5K.

BTW today it's 55 degrees and sunny and there's no fog :)

From josse on Fri, Jan 15, 2010 at 18:13:38 from 70.193.16.88

Sounds nice:) I am so sick of this dirty air, i think it has given me a sinus infection.

From Clay on Fri, Jan 15, 2010 at 20:25:41 from 98.202.186.79

You lucky dogs! Enjoy every minute of it;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

LSD run on the V.R. trail in Dixie. Went 10 miles with Kim then solo the rest of the way. A little chilly and cloudy at first but by the end it warmed up and cleared up nicely to where short sleeves were just dandy.

AP/HR: 8:53/135

Comments
From Brent on Mon, Jan 18, 2010 at 20:00:48 from 76.8.201.223

Tom, nice run, what a difference in weather.

Stay Kool, B of Bs Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran in the late afternoon, 3 miles with Kim then 5 solo including 6 x 8-10s hill sprints. Went later than usual because we were waiting for Tyler's phone call from the airport! Yesterday he left the MTC to head over to Denmark. We had a great chat with him and look forward to hearing about his experiences with the Danish.

Felt sluggish on most of the run. Oddly the hill sprints felt really good compared to usual. Taking a rest/reduced-mileage week this week.

AP: 8:38

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.002.000.257.00

Beautiful day today for January. A little breezy but I'll take it any day for this time of year. Warmed 10 min. XT (S/E), then did 7 miles outside including a 5K tuneup workout: 1 x .75m @ 5K pace, 1 min active recover (i.e. slow jog), then 6 x .25m @ 5K-3K pace with 1 min active recovery.

Felt ok but the repeats were harder than they should of and my HR reflected that. Perhaps the 2am call from the airport in Austria had something to do with. But I'll trade an off workout for a talk with my missionary boy any day!

Splits:

1) .75m - 4:42 (6:16 pace, ave HR 172), 1 min rest (10:14 pace)

2) .25m - 1:29 (6:03, 173), (1min rest 9:46)

3) .25m - 1:29 (6:00, 178), (10:10)

4) .25m - 1:31 (6:04, 179), (10:34)

5) .25m - 1:29 (6:01, 178), (10:21)

6) .25m - 1:28 (5:58, 181), (10:32)

7) .25m - 1:26 (5:54, 179), 

AP: 7:45, Ave/Max HR: 160/193 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

20 min XT (S/B/E) warmup then 6 miles easy outside hills. Nice day again.

AP/HR: 8:09/151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. Instead did 50 minutes x-train (10 min stairs, 10 min bike, 30 min elliptical).

Comments
From Brent on Fri, Jan 22, 2010 at 12:45:02 from 168.178.30.194

Tom, good luck at painters, hope the weather is good.

Stay Kool, B of BS Rools out

From Tom on Fri, Jan 22, 2010 at 12:49:13 from 137.65.56.73

Thanks Brent. It's looking like we might bag painters and stay home with how the latest weather forecasts look.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

20 minutes XT warmup (S/B/E) then 5 miles on the roads. Felt sluggish today, maybe it was the pizza party at work yesterday. Looks like we're going to bag the trip down to SG and skip Painters.

AP/HR: 8:24/145

Race: St. George Painters 5K (3.1 Miles) 00:18:59, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.101.008.60

Felt pretty good about the race, I'm happy anytime I'm under 20 minutes for a 5K and elated when I can sneak into the 18's. Kim also had a great race with close to PR time of 24:30 and 2nd in 40-44 women's AD.

We almost didn't make the trip to St. George when we looked at the weather forecasts. But then we looked outside and saw sunshine so we decided to take our chances - which proved to be the right choice, as we didn't really have any weather problems the whole trip. Plus we still had things to do at the condo to get it ready to rent out here starting in a couple weeks.

I had no real expectations for this race, especially since my speed workouts the last few weeks have been dismal. But in past years I've usually run well at Painters so I figured I'd go under 20 minutes and have a shot at under 19.

Probably went out a tad too fast but I was pleased that the close to 6 min pace felt as good as it did since lately in workouts I've been dying to hold that pace for a 1/2 mile. I'm sure being at 2500 ft and a touch of race magic helped.

I kind of wimped out the 2nd mile, I ended up in that situation I hate in races when I get stuck with nobody around to push me or key off of and I slack. But I was glad I was able to pick it back up the last mile and even pass a couple of runners (and manage not to get passed).

Felt really good shortly after the race and ran a few more miles including running Kim in at the end, so I suppose that means I probably could have pushed a little harder. But what the heck....I'll take the (barely) sub-19 when I can get them since they occur so rarely.

I thought Kim did a great job, near PR on only around 20 miles a week and a touch of speed work. She should have a great year this year.

Splits were 6:07, 6:17, 6:07, :30 (last .10, 5:55 pace).

I think the race distance was pretty accurate.

 

Comments
From Burt on Sat, Jan 23, 2010 at 16:48:45 from 98.177.216.165

Snuck in that sub 19 just barely. Super job!

From Clay on Sat, Jan 23, 2010 at 16:53:42 from 98.202.186.79

Great job on the 1st place AD Tom!!! That's an awesome time!!!

From sblake on Sat, Jan 23, 2010 at 19:02:57 from 67.199.176.104

What a great race Tom!! Sounds like you and Kim both had a great time.

From Brent on Sat, Jan 23, 2010 at 21:26:59 from 168.178.30.194

Tom Terrific - 500 commando points for the Age division win and getting under 19, never easy to breack even 20 this time of year, says good things about your early year conditioning.

Stay Kool, B of BS Rools out

From Brent on Sat, Jan 23, 2010 at 21:33:34 from 168.178.30.194

Tom - 200 commando pints for Kim taking second in her division, seems your both in great shape.

Stay Kool, B of Bs Rools out

From RivertonPaul on Sat, Jan 23, 2010 at 21:49:42 from 75.169.39.196

Impressive for this time of yea!\r!

From Tom on Sat, Jan 23, 2010 at 22:50:43 from 74.211.9.52

Thanks guys!

Hey Brent - just wondering if those commando pints are better than the points.

From Jody on Sat, Jan 23, 2010 at 22:52:31 from 98.202.166.116

Congratulations! Tell Kim congrats too!

From Walter on Sat, Jan 23, 2010 at 23:20:05 from 24.10.169.110

Wow Tom you did great! Alot better than you told me you were expecting. I found my clothes by the way! lol Brr it was cold down there.

From marion on Sun, Jan 24, 2010 at 11:33:27 from 71.213.120.94

Way to go Tom!!!! CONGRATULATIONS for such a GREAT time! :)

From JimF on Sun, Jan 24, 2010 at 14:53:33 from 98.193.72.49

Nice job on the race and winning your age group!

From Tom on Sun, Jan 24, 2010 at 17:17:15 from 67.199.180.90

Thanks everyone.

And finally got a chance to add a few more details.

From Dale on Sun, Jan 24, 2010 at 19:42:32 from 69.10.215.11

Nice race. Congrats on finishing in the 18s!

From Kerry on Mon, Jan 25, 2010 at 10:45:00 from 174.23.134.172

Impressive race, Tom! And congratulations on placing first in your AG. It sounds like you're going to be doing great things this coming year. Hope to see you around soon. In any case, I think I've about got my wife talked into coming down for this race next year.

From TBean on Mon, Jan 25, 2010 at 15:05:16 from 134.24.147.249

Wow! That's a great time for an old man in the 45-49 age division.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Time to switch gears and begin the marathon training cycle. Enough of that 5K training foolishness. Although the 5K race itself wasn't so bad, I think 5K training is the pits, especially in the winter.

Focus for the next few weeks will be mainly on building base and working weekly mileage up in the 60's instead of 40's and 50's. Also extra emphasis on hills. Not much speed work or tempo runs yet, just some occasional strides or maybe take off for 5-10 minutes when the horses are neighing.  Also a race each month for fun and to get a feel for where I'm at.

Had a very enjoyable, relaxed run today out toward Utah Lake. I was pleased to see my HR average in the low 140's while the pace was close to 8 min miles. Seems like I haven't been able to do this for a while.

AP/HR 8:05/143

Comments
From Clay on Mon, Jan 25, 2010 at 16:18:11 from 67.222.231.10

What Marathon are your training for Tom, and what is your next race? Good job today.

From Tom on Mon, Jan 25, 2010 at 16:21:31 from 137.65.56.73

Clay I'm running UVM in June. Other races currently on the schedule or Dam2Dam 5 mile on 2/20, Rex Lee 10K on 3/13, and Provo 1/2 marathon on 5/1.

BTW I have a check for you sitting in my wallet. I can probably just swing by on my way to or from work and get that to you. Just let me know what works best for you.

From TylerS on Mon, Jan 25, 2010 at 16:26:14 from 70.102.167.2

Great seeing you on Saturday! That race really flipped the switch for me.! Time to get back to just training. Good job!

From Brent on Mon, Jan 25, 2010 at 20:49:54 from 168.178.30.194

Tom - your race report, interesting about keying off someone. Tough to find someone going just the right pace to push you faster, once in a while, you find the perfect situation. Good luck on the marathon training, seems you already in very good shape given you HR and pace. When 8 min miles are easy at 140, always a good sign of conditioning.

Stay Kool, B of BS Rools out

From RivertonPaul on Tue, Jan 26, 2010 at 15:31:45 from 67.42.27.114

Nice that you are starting from such a good place.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Seven peaks hill route. Did 6 x 10s hill sprints in the middle.

AP/HR 8:08/146

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Warmup 10 min XT (S/E) then 8 miles easy on Kuhni road.

AP/HR: 8:11/146

Comments
From Kerry on Thu, Jan 28, 2010 at 11:15:56 from 174.23.134.172

I miss those noon runs at Novell. Sounds like you're doing well. I need to adopt your practice of running at least one race a month.

From Tom on Fri, Jan 29, 2010 at 12:51:03 from 137.65.56.16

Yeah Kerry I've had to get used to going solo on the noon runs. The few guys left at Novell that run seem to like the treadmill more during the winter months.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.750.000.0010.25

Just over 10 miles out toward the lake and back. Picked it up toward the end so I'll count a little bit as marathon pace.

AP/HR 7:58/147

Comments
From TBean on Fri, Jan 29, 2010 at 12:42:15 from 134.24.147.249

I'm still waiting for you to give comments like "running under 8 minute miles feels easy" or seeing you blog to many fast days so you get burnt out or injuried so I don't have to work so hard to have a chance a beating you.

Anyway, feel free to run a couple speed workouts a week and at least two 20 milers a week and always get your avg. HR above 150 on every run.

From Tom on Fri, Jan 29, 2010 at 12:52:17 from 137.65.56.16

Coach Terry I'll see what I can do to step it up a notch ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

XT 30 minutes (S/B/E) then 5 miles on the roads nice and easy.

AP/HR: 8:11/143

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.501.250.000.0015.75

Had some things going in the morning so I had to get out earlier than usual and forgo running with the SF group. Nice morning today, no wind, humongous full moon. Did a lot of hills throughout the run and finished with just over a mile pushing it up Canyon Road hill. I'll count that last 1.25 as MP.

So this wraps up our "Hundred for Haiti" week our family. Last Monday in FHE we were discussing some things we could do as a family to help the quake victims. We decided to see if as a family we could cover 100 miles this week in the form of running, walking or playing sports/exercising. Then we'll each donate some $ amount per mile that we each contributed.

For anyone trying to figure how best to donate funds to help the Haitians, here are a couple of links where you can donate and your dollars will be well spent.

https://secure3.convio.net/ldsp/site/Donation2?df_id=1861&1861.donation=form1&s_src=14703

http://healinghandsforhaiti.org/

AP/HR: 8:16/156

Comments
From Jeff L on Sat, Jan 30, 2010 at 13:07:01 from 74.81.252.152

Good run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.800.008.10

Hello February! Man what a nice day today, just had shorts and long sleeve shirt but would have been fine with short sleeves. Did 10 min warmup XT (S/E) then just over 8 miles on the roads with 8 x 30s strides sprinkled in at around 5:30-6:30 pace.

AP/HR: 8:02/150

Comments
From RivertonPaul on Tue, Feb 02, 2010 at 11:19:07 from 67.42.27.114

Looking good, certainly better than I do.

From JimF on Wed, Feb 03, 2010 at 10:23:39 from 98.193.72.32

These kind of days are great in Feb. Looking forward to when they are more common. Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice day today, not as nice as yesterday but not so bad for a Groundhog Day. Just an easy & relaxing 11 miles out to the lake and back. The dumb garmin died on me so no official stats, probably all miles in the 8-8:30 pace range.

Comments
From Brent on Tue, Feb 02, 2010 at 18:31:23 from 168.178.30.194

Tom - good to run without the GPS? Enjoy the day, does this mean good weather, spring? Or, wish we were in St.George every weekend.

Stay Kool, B of BS Rools out

From RivertonPaul on Wed, Feb 03, 2010 at 11:12:37 from 67.42.27.114

Looking good, Tom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another beautiful day. XT 10 min warmup (S/E) then ran the 7 peaks hill route. The cool thing about this route is not only do I pass Seven Peaks water park during the run but I also just happen to run up/down 7 hills during the run. Felt good today. Toward the end I did 8 x 8-10s hill sprints.

AP/HR: 8:06/154

Coach Hudson tip of the day:

"Simply put, there is no single training formula that works perfectly for every runner........Adaptive running becomes the natural way to train when you recognize that training must be customized to you individually and adapted every day based on your response to recent training."

I need to share these tips with myself every so often so I don't get tempted to blindly follow-to-the-tee-no-matter-what my marathon training plan.

Comments
From Clay on Wed, Feb 03, 2010 at 16:14:13 from 67.222.231.10

Nice run Tom, and I like the tip! I think we should all follow that plan;-)

From Brent on Wed, Feb 03, 2010 at 23:27:59 from 204.113.19.55

Tom, training when the body says other, good tip, plan B always ready to be deployed. I love hill runs, speedwork in disguise.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Moderate progression run today. Plan was to start easy and gradually drop the pace until the last mile is around marathon pace, which for me currently is probably around 7:00-7:20.

If I do this right my HR should stay below around 165 until the last couple of miles and should never get over 180 and I shouldn't feel too hammered at the end. Looking at my splits I did a pretty good job although I probably dropped the pace below 7:30 a little too soon. Also not sure why I slowed down in mile 3.

Mile average pace/HR: 8:18/134, 8:09/143, 8:18/144(?), 7:38/156, 7:48/161(hill), 7:27/160, 7:27/163, 7:27/166, 7:14/172, 7:03/179.

Overall: 7:41/157.

Hudson TOTD: "My approach to traning encourages far more spontaneity--not arbitrary changes to the plan, but informed changes based on how the runner has responded to recent training...........every workout should be planned in pencil, not ink."

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

XT warmup at the gym (S/B/E) then 5 miles easy outside. Felt sluggish today. I wore the Landreths that I haven't worn for a while, they're heavier than what I usually run in and they felt like army boots. Guess I'll stick with the Speedstars and lighter shoes.

AP/HR: 8:32/142

Hudson TOTD: "Making an effort to learn, understand and base your training on our sport's 'best practices' will give you the most solid possible foundation for success........having said this.......it's also important to analyze conventional training methods witha skeptical eye, because there are some common practices that don't make a heck of a lot of sense under close scrutiny."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.252.000.000.0016.25

A bit of a drizzly day today but not so bad since it was mostly just a light mist and gentle rain. The dang puddles were aggravating though, I hate wet feet! Ran with Kim and various others from among the SF group for the first 8 miles. Then solo the rest of the way. Pushed it at the end coming up the hill so I'll count last 2 miles as MP.

AP/HR: 8:30/155

 

Comments
From JimF on Sat, Feb 06, 2010 at 12:03:15 from 67.162.67.145

Nice run today! That misty rain can be a pain. Good job on the strong finish. That is always a confidence builder.

From Clay on Sat, Feb 06, 2010 at 20:04:57 from 98.202.186.79

Nice job Tom, that's a good long run for this time of year.

From Brent on Sat, Feb 06, 2010 at 21:12:16 from 76.8.201.223

Tom, good run with Snoop Dog, fast feet trizzled out the drizzle, one fast frizzle of a run. Frizzetaskic

STay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.500.509.00

Sure do enjoy running in the sun. Felt good today, did a mostly easy run with 8 x 40s strides sprinkled in throughout the run. Probably in the 5:30-6:30 pace range.

AP/HR: 7:52/154

Hudson tidbit: "When it's done right, the long-term training process is like an asymptote. The line that the training process moves toward but never reaches is 'perfect training'.....while it's impossible to train perfectly, it is possible to train better and better."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Team party at work today during my usual run time so I went in the early morning. Pretty dark morning I could hardly see the road much of the time. I certainly prefer running later in the day this time of year. Hopefully I've earned my filet mignon at Ruby River for lunch.

AP/HR: 8:28/156

HAPPY BIRTHDAY CAMRON LEE!!! I can't believe I have a 22 yr. old kid.

Hudson TOTD: "...there are only three components of running fitness: aerobic fitness, neuromuscular fitness, and specific endurance. And there are only three types of training: aerobic-support training, muscle training, and specific-endurance training."

Comments
From Clay on Tue, Feb 09, 2010 at 13:14:31 from 67.222.231.10

Tom can I be a member of your team just for the steak? That sounds so good right now;-) Nice run too, you have for sure earned the Filet mignon, enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

XT warmup 10 minutes (S/E) then outside for seven peaks hill run. Felt good today, I'm sure the sunshine helped, these sunny Feb days have been great. Toward the end I did 8 x 8-10s hill sprints.

AP/HR: 8:04/156

Coach Hudson WoW: "Training for a peak race is kind of like undertaking a long sailing trip. The shortest distance to your destination is a straight line, but the fastest way to get there will involve many zigzags........if you insist on executing every workout exactly as you planned it many weeks ago, you probably won't achieve your goal."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Did similar workout as last week, I guess what you'd call a moderate progression run. Comparing to last week I ran it in almost identical time but for some reason my HR was higher today. Maybe because it was colder or perhaps because I didn't get quite as good as sleep as usual? I didn't really notice feeling much different than last week except maybe the last mile felt harder than it should have.

Mile average pace /HR: 8:17/137, 8:05/145, 8:05/151, 7:53/155, 7:51/164(hill), 7:32/166,  7:27/171, 7:24/176, 7:19/179, 7:01/185.

Overall: 7:41/162

LAST WEEK:

Mile average pace/HR: 8:18/134, 8:09/143, 8:18/144(?), 7:38/156, 7:48/161(hill), 7:27/160, 7:27/163, 7:27/166, 7:14/172, 7:03/179.

Overall: 7:41/157.

Coach Hudson tidbit: "You must not train exactly the same way in consecutive training cycles......Put another way, you need to take advantage of the success you had in your last training cycle by creating a new training plan that demands even more from your body."

Comments
From Clay on Thu, Feb 11, 2010 at 16:20:34 from 67.222.231.10

Nice run Tom. Your doing great! Keep working hard and good things seem to happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Did some XT warmup (S/B/E) then outside for easy 5 miles. I felt surprisingly good today. I usually feel like a slug on Fridays plus I had a fairly unhealthy, greasy breakfast this morning so I expected to fill like crud. Always nice to be pleasantly surprised.

Maybe it was the new shoes I tried out for the first time today. I was worried because they are heavier and stiffer than what I usually use (and very expensive!) so I thought they might feel like boots but they felt quite good actually. So maybe the young punk runner who analyzed my gait and told me I needed these shoes actually knew what he was talking about.

AP: 8:01

Hudson WoW: "The running volume that is most appropriate for you depends on your next peak-race goal, your capacity to absorb and recover from frequent runs and longer runs, and your training history. As a general rule, I recommend runners consistently maintain a moderatly high volume relative to these individual considerations."

Saucony Hurricane (retired) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.253.000.000.0016.25

Did a run similar to last week but a bit quicker. For some reason Chad was pushing the pace early on (in the MP range), and I probably should have done these miles slower as I ended up being more out of gas than I like to be on the last mile. Seems to work better to start real easy and then mildly progress toward MP at the end of the long run.

AP/HR: 8:18/162

Looking forward to a recovery week next week (20-30% reduction in miles) with a nice little 5 mile race/time-trial on Saturday (Dam 2 Dam).

Coach H TOTD: "Based on the proven effectiveness of both approaches, I like to split the difference between the extremes of volume emphasis and intensity emphasis.......Most runners will get the best results by finding a balance between quality (intensity) and quantity (volume)."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.000.509.00

Nice run mostly with Kim today. Easy pace for the most part with 8 x 1-minute accelarations sprinkled in at 5:45-6:15 pace range. Felt really good today.

AP/HR: 8:22/142

Coach H WoW: "It does no harm to maintain a relatively high volume year-round. As long as you take one or two breaks each year and reduce the overall workload of your training when appropriate, you won't wear yourself down."

Comments
From Brent on Mon, Feb 15, 2010 at 20:00:16 from 168.178.30.194

Tom, have any extra spinkles? Nice run to start the week.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice run down to the lake and back. Weather was a little dreary at first but got better and better as the run progressed and I notice not so coincidentally my pace got faster and faster as the weather and run progressed.

With a mile to go I noticed I was right at 8 min pace so in honor of Terry, who I know hates to be over 8 min pace, I sped up just enough to get the AP under 8.

AP/HR: 7:58/152

Coach H blurb: "Another benefit of maintaining moderately high running mileage more or less year-round is that it reduces injury risk."

Saucony Hurricane (retired) Miles: 10.00
Comments
From TBean on Tue, Feb 16, 2010 at 15:58:38 from 134.24.147.249

Nice run. Good to see you beat the 8 min. man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Warmup 10 min XT (S/E) then ran hills. Felt pretty good again, I'm glad the hills are starting to feel a little bit easier. I've found I'm a pretty lousy uphill runner but it's good to know with practice I can get better.  The sun couldn't manage to make an appearance today but I guess I can't expect everyday to be perfect weather. So far Feb has been pretty darn nice weather for Feb in Utah.

Also did 6 x 10s hill sprints toward the end of the run.

AP/HR: 7:59/152

Hudson blurb: "I believe it's extremely important never to allow any single aspect of your running to fall too far behind the others in your training, because they are all so deeply interdependent."

Comments
From RivertonPaul on Wed, Feb 17, 2010 at 17:10:45 from 67.42.27.114

Good training, Tom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Warmed up with 20 min XT (S/B/E) then outside for a dreary weather run. Turned out being a quite enjoyable run despite the clouds.

Although I've been giving a lot of lip service to Brad Hudson running ideas lately, I gotta admit the stuff I've learned (and still learning) from my Chi Running book has been great in helping me learn how to relax, listen to the body, improve form, and find a flow, particularly during easy runs, that gets me into that "zone" where the running just feels natural and effortless, at least for a while. While I don't buy everything the author has to say, I have to admit once you get past all the new age-ish, Eastern thinking mumbo-jumbo, there are a few jewels of wisdom to be found.

Decided to run mile 5 faster than the others, I purposely ignored the watch, just tried to focus on being relaxed, good form and find a pace that feels like it might be right for the 5 mile race on Saturday (Dam 2 Dam). I'm hoping that pace will be below 6:30. Today's "test" mile pace: 6:29. Of course I would have liked to see that pace be lower, and feel a little easier, but that's what felt right today. So I think Saturday I'll go out just under 6:30 pace and see what happens. That should put me around a 32:00-32:30 finish.

AP/HR: 7:56/152

Hudson stuff: "The most important ramification of the principle of specificity for competitive runners is that race-specific fitness requires race-pace training."

Comments
From Calvin on Thu, Feb 18, 2010 at 15:46:58 from 66.133.117.3

Nice running Tom. Looks like you nailed your pace.

Can't wait to see how you do in the dam race this weekend.

From Tom on Thu, Feb 18, 2010 at 15:54:19 from 137.65.56.16

Thanks Cal. But hey let's keep the language family-friendly :)

From Clay on Thu, Feb 18, 2010 at 16:25:44 from 67.222.231.10

HaHa. Tom has a sense of humor;-) Where is this Dam To Dam Race anyway?

From Tom on Thu, Feb 18, 2010 at 17:05:22 from 137.65.56.16

Clay the race is at Sand Hollow Reservoir near Hurricane.

From RivertonPaul on Thu, Feb 18, 2010 at 19:08:10 from 67.42.27.114

Nice job, Tom.

From TBean on Fri, Feb 19, 2010 at 16:02:17 from 134.24.147.249

Hope the good training and wisdom learned will help get you under a 32:30. Not easy but the potential is definately there.

From Brent on Fri, Feb 19, 2010 at 20:59:51 from 76.8.201.223

Tom, like the quote, if you want to run fast races, run fast. fast is as fast does, without forest. Good luck at the D.. to D... race.

Stay Kool, B of BS Rools out

Race: Dam 2 Dam (5 Miles) 00:33:55, Place overall: 9, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.001.0010.00

Tough race for me. I forgot this course is a little slower than it looks on paper since much of it is on dirt/gravel road and you typically get some wind in the middle miles. And today we got LOTS of wind in the middle miles (mostly 3 & 4), plus these miles have some rolling hills. So between the wind and uphill I died during these miles and could only salvage the barely sub-34.

Should mention with all my complaining on the wind it didn't seem to bother Kim at all. She blew away her goal pace of sub-43 and ran a 41:35. Turns out we both got 2nd place in AD so that was kinda nice. After I died I tried to at least hold on enough to break the 45-49 course record which I new was 34-something. Good news is I was able to break the old record, but at that point the guy in my AD who beat me today had just set the new record.

Mile 1 - 6:25: This mile is net downhill and wind is a tailwind on dirt/gravel road.This is probably the right pace overall but at the .5 mile point I was at 6:00 pace - too fast - I think it cost me later when I hit the wind.

Mile 2 - 6:34: Still feeling OK but nasty headwind begins at the end of the mile. I had been tagging along just behind #2 woman runner but she has more mojo when the wind begins and I lose her as we start mile 3. Dirt and gravel ends and pavement begins.

Mile 3 - 7:02: I die somewhere in the this mile. The headwind and uphill hammers me. I do manage to pass a guy who is dying worse. All pavement for this mile. Hilly.

Mile 4 - 7:05: Another dying mile. I pass another guy who died but I also get passed by 1 or 2 guys who look like 40+ runners. Bummer. Pavement and headwind and hilliness finally end at the end of this mile.

Mile 5 - 6:43: Manage to recover a little. Wind is now a cross-wind but running on dirt/gravel section of Dam#2. Just trying to hang on waiting and wondering if the finish will ever get here.

It was great to have Tani and Tia and Mother/Father-in-law cheering at the finish. After the end I caught my breath then ran Kim in her last .5 miles or so. She sure did great, she's in better shape than I thought.

Comments
From TBean on Sat, Feb 20, 2010 at 16:35:09 from 75.169.124.157

Nice run Mr. & Mrs. Lee. It didn't look like you died on miles 3&4 they were just tough miles. You broke the 45+ record!! To bad someone else did the same.

From Dale on Sat, Feb 20, 2010 at 17:09:23 from 69.10.215.11

Sounds like you weren't dying as bad as most folks. Everyone's dying in a 5 miler! Nice work!

From Brent on Sat, Feb 20, 2010 at 19:18:05 from 168.178.30.194

Tom - sounds like a darn good race - 200 commando points for the second place and gutting it out of dirt roads in the wind, never an easy combo.

Stay Kool, B of BS Rools out

From Tom on Sun, Feb 21, 2010 at 11:31:54 from 137.65.56.16

Thanks for the comments and encouragement guys.

I just looked at the official race results and notice the top 4 masters guys were all bunched together.

6. 127 Glen Leavitt 41 1. Men 40-44 33:18.9

7. 174 Ken Richens 47 1. Men 45-49 33:25.6

8. 228 Glenn Watts 40 2. Men 40-44 33:45.7

9. 129 Tom Lee 45 2. Men 45-49 33:55.8

Of course now I just wonder if would have known the 3 guys ahead of me were 40+ would it have given me any more incentive to push? Hard to answer, I'm thinking NOT since I was just pretty dead the last 2-3 miles. With hindsight I wish we could have all worked together the first 4 miles to help with the headwind then everyone go for it the last mile. Would have been interesting to see what effect that might have had on all our times.

Also I was happy it was Ken Richens that beat me in my AD. I'm pretty sure it was his previous course 45-49 record I was shooting for so good for him keeping it in tack.

From jtshad on Mon, Feb 22, 2010 at 12:22:09 from 204.134.132.225

Great job against some tough master's runners! Awesome effort and great work on the AG award.

From Clay on Mon, Feb 22, 2010 at 15:34:04 from 67.222.231.10

It sounds like tough Conditions Tom but you gave it your best shot and that says alot! Congrats on the 2nd place AD place, that's very positive! That's great about Kim too. Just keep working hard and goods things will happen!

From Walter on Mon, Feb 22, 2010 at 22:59:41 from 24.10.169.110

Excellent running there big guy! Way to show that Dam dam whos boss.

From JimF on Tue, Feb 23, 2010 at 11:01:25 from 67.162.67.145

Nice race and good job mixing it up in your AD. Races this time of year will really give you something to build on when the conditions get better later in the year. Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.500.009.00

Nice run today. Felt pretty good. I guess the nice thing about races on gravel/dirt roads is that although they slow your pace a little, they're also gentler on the legs and make for speedy recovery.

Did a moderate fartlek workout today. Basically run first 2 minutes of every mile starting at mile 2 at a decent pace, but not full speed. "Comfortably uncomfortable" is how I've heard it described. Somewhere around 10K pace or a little quicker.

My average pace for the 8 2-min bursts were 6:24, 6:22, 6:20, 6:21, 6:21, 6:14, 6:23, 6:14. I didn't really focus on pace but rather on just trying to run relaxed, good form, etc. and let the pace end up wherever it does.

Overall AP/HR: 7:40/160

Coach H: "In the adaptive running system, the sharpening period denotes a short period at the end of the training cycle when runners emphasize challenging race-pace workouts."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

OOPS! I did a loop I thought would be 12 miles but it turned out to be 13. Oh well at least the sun was shining bright and I enjoyed the extra mile.

AP/HR: 8:05/149

Hudson: "A runner's body can only progressively adapt to race-specific training for a few weeks until a limit--that is, a peak--is reached. Trying to prolong race-specific training beyond a few weeks is almost certain to result in a premature peak or failure to peak at all. For this reason, I begin the sharpening period of training just four to six weeks before the athlete's peak race occurs."

This quote rings particularly true to me and I think explains some bad marathons I've had where I peaked early.

 

Saucony Hurricane (retired) Miles: 13.00
Comments
From Kim on Tue, Feb 23, 2010 at 17:50:43 from 67.199.180.90

If that's the biggest oops you do for the rest of your life, then I think you'll be OK! Good job hubby!

From steve ash on Tue, Feb 23, 2010 at 18:46:25 from 174.52.96.106

Hmm.. It's all relative proportion wise I think. There is a place for every element of training year round. Try telling that to Frank Shorter who pretty much did speedwork of some sort year round. Or Clohessy, Rob De Castella's coach.

I agree somewhat though, as you definitely don't want to be doing 1-2 Vo2 sessions per week and a 6 mile AT run 4-6 months out from season. :)

From TBean on Tue, Feb 23, 2010 at 18:56:24 from 134.24.147.249

So if you don't do race specific training you can just keep getting better and better. So why do race specific training? Actually, why even train? There must be a good reason.

From Tom on Tue, Feb 23, 2010 at 19:04:48 from 137.65.56.16

I think just reading this quote you could get the wrong impression about what Hudson is advocating. He's actually really big on maintaining a high mileage base year around and in doing a variety of workouts year around. He's of the opinion that as long as you take a couple weeks off or really easy 1 or 2 weeks a year then you'll be ok running lots of mileage.

What he's saying in this quote is to save the really hard, race-pace specific workouts until the last month before your peak race. Prior to that time some of his suggested workouts are still pretty intense, but they're at paces both slower and faster than race pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Wasn't very excited to go out today looking out the window at the snow/rain falling. Called Kim for motivation and that seemed to do the trick to get me out the door. Since I went longer than planned yesterday I took it real easy on pace.

Ran 7 peaks hill route with 8 x 10s hill sprints (actually it might have been 9, I was having trouble keeping track of how many I had done). Did the sprints a bit more gingerly than usual, probably shouldn't even call them sprints.

Turned out actually not being too bad a run. I did get a bit wet but by the end things had cleared up a bit.

AP/HR: 8:41/143

Hudson: "One factor that tends to delay a performance peak is maintaining balance in one's training. A peak tends to occur when you push your fitness strongly in a single direction by heavily emphasizing a particular type of training."

Comments
From Kim on Wed, Feb 24, 2010 at 15:59:06 from 67.199.180.90

Yeah! I love it when the motivation goes both ways! Thanks for the call!

From Calvin on Wed, Feb 24, 2010 at 16:23:39 from 66.133.117.3

Just getting out the door is half the battle. It's nice that you guys have a built in support system. Nice run.

From Tom on Wed, Feb 24, 2010 at 16:26:56 from 137.65.56.16

Wow Cal that was weird you must have commented on my blog at just about the exact same time I commented on yours.

From Calvin on Wed, Feb 24, 2010 at 16:27:59 from 66.133.117.3

you know what they say about great minds

From RivertonPaul on Wed, Feb 24, 2010 at 22:16:15 from 75.169.17.149

Great minds, a terrible thing to waste. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

Ran 3 easy miles, then 3 mile progression, then 3 more easy. Didn't want to kill myself on the 3 fast miles but wanted them faster than marathon pace. So decided to try and keep them under 7 min pace. Run was OK, I felt good but not great.

Miles 4, 5, 6 ave pace/HR: 6:56/170, 6:46/180, 6:38/186.

Overall AP/HR: 7:45/160.

Hudson on steep hill sprints: "These short, maximal-intensity efforts against gravity offer two key benefits: First, they strengthen all of the running muscles, making the runner much less injury-prone. They also increase the power and efficiency of the stride, enabling the runner to cover more ground with each stride with less energy in race circumstances."

Comments
From TBean on Fri, Feb 26, 2010 at 10:32:24 from 134.24.147.249

Nice average mile pace. My faster mile this year is 6:51. You're beating that way to easy now, but be fearful, because I'm getting stronger and faster every day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

An absolutely beautiful day today. And my running partner wasn't too bad either! Kim was able to join me after her work for a noon-time run in the sun. I also did a bit of XT warmup and cooldown (30 min - S/B/E).

AP: 8:56

Hudson: "Hill running is the only "weightlifting" my runners do....They do some exercises to develop strength in their abdominal muscles and lower back, but that's it."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Whoa! Mega-windy day today! I think that may have been the hardest 9:20 pace run I've ever done. Had a hard time getting out of bed today and hearing the tornado sounds outside wasn't help the motivation factor.

But Kim and I finally got going about 7:30 and promptly headed west so the wind was at least at our backs for the first while. It was actually quite pleasant those first miles until we had to finally turn back east and head face-first into the wind. Not so fun coming back up through the river bottoms and up heartbreak hill.

Parted ways with Kim around 10 or 11 miles then finished up with 6 more solo that mostly felt like a death march, even when the wind was at my back. Just glad to get this one in the books. But I won't complain much, for the most part February was good to us runners as far as weather and I quite enjoyed most every run. I actual enjoyed much of today's run as well, other than the death march section.

AP/HR: 9:20/143

Saucony Hurricane (retired) Miles: 17.00
Comments
From JimF on Sat, Feb 27, 2010 at 19:16:43 from 67.162.67.145

Good job getting in a long run in tough conditions. I wish I could say the same about Feb. It has been one of our worst Feb every.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.003.200.009.00

Wow what an absolutely beautiful day today! I guess it's "In like a lamb" for March this year. This was my first official non-St. George short-sleeve shirt day for 2010. Weather and the rest day yesterday had me feeling perky for the run and I probably ran a little faster than I should have.

Plan was for a fartlek run - 4 x 5 minute segments throughout the run at a "comfortably hard" pace, around 10K pace or a little quicker. I pretty much worked it so at the beginning of every even mile I'd take off for 5 minutes. So plenty of rest time in between fast segments, I think I ran mostly 8-8:15 pace during the "rests".

Overall AP/AHR: 7:29/162

AP/AHR for each 5-min burst: 6:20/175, 6:23/179(uphill to finish out this one so it was harder than the 6:23 would indicate), 6:16/183, 6:17/183.

Felt great during the run and still feeling the love afterward. Sunshine and endorphins are great!

Comments
From Dale on Tue, Mar 02, 2010 at 12:47:04 from 69.10.215.11

Nice repeats.

From jtshad on Tue, Mar 02, 2010 at 12:52:06 from 204.134.132.225

Great run! I am jealous of your weather...how can it be that much colder as close as we are??!

From Tom on Tue, Mar 02, 2010 at 12:55:59 from 137.65.56.16

Thanks guys. Yeah it's weird how the weather can change so drastically just driving down the road for a few hours. Of course in Utah in March you can get a taste of all 4 seasons within 24 hours at times. Looks like tomorrow and the next day we could have snow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Another nice day although a bit cloudy. But I'll save the complaining for the next couple of days when it's raining/snowing. Did a recovery mini-long run. Had a hard time finding any kind of comfortable running rhythm today.

With 3 miles to go I ran into Nate and ran with him and finally seemed to get into a better flow. Interestingly the 3 miles with Nate that felt better were in the 7:30-7:45 range where the other 9 clumsy miles were around 8:15-8:30.

AP/AHR: 8:14/146

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Mother Nature was a trickster today. Sunny and high 40's when I left in shorts and short sleeves but when I got to the mid-point of the run, which also just happened to be the farthest point away from the finish point, she decided to throw some wind and rain my way. This lasted most the rest of the way except at the end of the run the sun came out again for a brief appearance. I'm sure about this time Ma Nature was having a good giggle. The hands and arms were a bit chilled and it took me a good long time to get myself out of the hot shower.

Ran 7 peaks hill route. Decided to do the steep hill sprints early in the run instead of later. This seemed to work better for me and I think I'll always do it this way now. Ran 10 x 10s sprints and felt pretty good.

AP/HR: 8:27/148

Saucony Hurricane (retired) Miles: 10.00
Comments
From kellies on Wed, Mar 03, 2010 at 16:47:45 from 67.199.181.245

Nice to see ya back on the blog!! Nice miles and pace too!! Sweet!!! Good work :)

From Dale on Wed, Mar 03, 2010 at 18:44:57 from 69.10.215.11

Interesting about your findings with the steep hill sprints. I was doing mine mid-run but found that caused 2 problems: 1 - my legs were toast by the end of the sprints, and I had 3+ miles left to run, and 2 - I tended to run the last 3 miles much faster than I should've, given that it was an easy day. Why do you feel like running them first is the way to go?

From Tom on Wed, Mar 03, 2010 at 19:09:33 from 137.65.56.16

Kellie - thanks! And good luck at Boston coming up soon!

Dale - I had been doing the hill sprints right at the tail end of usually 8-10 mile hill run and finding my legs were already tired from the hills so I wasn't able to do them justice. It occurs to me I might be better off doing the hill sprints on days when the rest of the miles are flat - I maybe overdoing it with the hills doing both a hilly run and hill sprints.

Today I did them about 3 miles into the run. I was tired after the sprints but after a brief walk and then running nice and easy it felt better than when I was doing the sprints at mile 8.

I think one other thing is I probably don't do these hill "sprints" quite like their supposed to be done. One result of my getting old and dealing with lingering high-hamstring issues is that my sprint gear is just about non-existent. I'm sure anyone watching me do them would use other words to describe them besides "sprinting" ("lumbering" or "staggering" come to mind) :)

From Dale on Wed, Mar 03, 2010 at 19:17:17 from 69.10.215.11

When I was doing mine midrun, I usually had 3-4 downhill miles left. Maybe that's why my legs complained so much, because of the downhills.

If it makes you feel any better, when I first started them, doing sets of 8, 1-4 were sluggish, 5-6 were okay, and 7-8 were lame cause my legs were shot. After doing them for several months now, I can literally feel the strength difference. I'm doing sets of 15 now, with 1-2 still being a tad sluggish, 3-11/12 being really strong, and 12/13-15 starting to fade. Plus, they've kept my gimp hip issues at bay. I'm a believer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.580.004.420.009.00

Warm day again today but a bit blustery. Plan was for 2 mile warmup, then 2 x 15 min. @ HMP with 1 min active recovery. Not sure what my HMP is but I figure 6:45-7:00 is in the ballpark. The wind was bothersome on the 1st interval and helpful on the 2nd.

Looking at my HR it's a bit high for HMP for me so I probably did these a little too fast considering the wind. On the 2nd one out of habit I think I pushed a bit just so I could be done. The logic seemed good at the time but now it occurs to me that DUH! - on a timed interval vs. distance it does no good whatsoever to speed up when your running 15 min regardless of pace. Just made me work that much harder than I needed to. Guess I'm not used to doing timed intervals.

Overall AP/AHR: 7:36/164

Interval 1: AP/AHR/Distance: 6:54/175/2.18

Interval 2: 6:42/185/2.24

Comments
From Brent on Thu, Mar 04, 2010 at 21:09:01 from 204.113.19.55

Tom, sounds like fuzzy math - wow, just put your head down, go like heck - likely would get the same results.

Stay Kool, B of BS Rools out

From Tom on Fri, Mar 05, 2010 at 10:32:41 from 137.65.56.16

Good advice Brent!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Busy day at work today so I wasn't able to get out until afternoon. But that did mean I was able to get the better side of the weather and even see a little sun. Did 30-min XT warmup (S/B/E) then 5 miles real easy outside.

8:30/141

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Didn't have alot of zip today so I took it pretty easy. Kim and I met up with the SF group at 6 then ran the usual route to bishops and Osbournes. At around 8 miles most folks turned around and I went a bit with Bob and Dave then solo for a few. Then it worked out I hit the water stop the same time as Tyler and the great Clay RamboJr Simmons. Tyler was headed home but I got to run  with Clay for 4 or 5 miles. I was grateful for the company during that stretch since I was a bit sluggish and it helped to chat with Clay and be distracted away from my slug running. After parting ways with Clay I met up with another guy whose name I don't remember and ran with him back to the stake center then headed home. 

Even though I felt a bit sluggish today I enjoyed the run and with the slower pace it's nice to feel not too worn out as I write this a few hours later.

AP/AHR: 8:50/144 

Comments
From TBean on Sat, Mar 06, 2010 at 18:17:07 from 75.169.124.157

Dang! I was so pround of my 35 miles until I saw your 63 miles this week which makes my 35 look puny.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.003.750.009.00

Beautiful sunny day with a touch of a breeze. Plan was for 4 x 6min intervals @ 10K pace with 3min rests. I was able to complete the workout but it felt harder than it should have. More like 5K pace. I was also seeing 190 HR during the last 2 repeats - for this workout I really shouldn't get that high, too close to my Max HR of around 195. Not sure what the deal was. Probably legs still a bit tired from the 18-miler Saturday in combination with maybe not eating/drinking ideally yesterday.

I plan on doing an easy mini-long run tomorrow but then take a recovery week split between the last half of this week and first half of next week with the Rex Lee 10K on Saturday right in the middle of the "recovery".

Splits average pace/HR info:

1 - 6:28/178 (8:28 pace during 3-min rest)

2 - 6:26/183 (8:55)

3 - 6:24/185 (9:33)

4 - 6:28/187

Overall: 7:40/165

Comments
From Brent on Mon, Mar 08, 2010 at 18:19:39 from 168.178.30.194

Tom, how do you feel about giving your 10K a PR shot this weekend? What is the course like? Tom max HR of 195, very good. It seems long runs, speed work, recovery - balancing act - great job.

STay Kool, Ni Nee, B of BS Rools out

From Tom on Mon, Mar 08, 2010 at 18:25:37 from 137.65.56.16

Brent, no chance of a lifetime PR on this course - loop course but nasty uphill on the first mile and slight uphill last mile. Plus I'm still a couple months away from being in peak form.

I will attempt a PR for this particular race. I ran it last year around 40:30 and I'll see if I can improve on that - although I'll need to feel alot better than I did today to do it.

And regardless of what happens...it will be a 45-49 AD PR for me :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Got busy at work after the run and just finally getting a chance to log the run. Had a very enjoyable easy mini-long run today. Got into a good relaxing rhythm and pretty much ignored the garmin. Pace ended up toward the slower side but probably about right for a mid-week 13-miler.  Mother Nature must have felt guilty for last week's mid-run good-to-bad weather switcheroo trickery - she decided to do the opposite today and give me glorious sunshine instead of the rain I was expecting.

Had positive vibes going - just feeling very, very thankful for all the good things I've been blessed with in life. Thankful for my job, hobbies, that my aging body can still enjoy the active lifestyle. Thankful for friends and neighbors, in particular my tax-man neighbor who told us we're getting a sweet refund. Thankful for small expressions of kindness - like today during pit-stop at the convenience store where the cowboy with the broken arm told me how much he admires us "jogger folks" who can run so far. Then there was the cute little elderly couple, out for a walk, struggling just to achieve a 60-min/mile pace. The old man yelled to me "I wish I could run like that!". I told him I was running the next mile for him and his sweetheart.

But mostly thankful for my family, and especially that little cutie from Manti.

8:28/146

Saucony Hurricane (retired) Miles: 13.00
Comments
From Kim on Tue, Mar 09, 2010 at 18:09:35 from 67.199.180.90

Wow! What a good vibe day! Hey, I'm from Manti, maybe I know that cutie you are talking about! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7 peaks hill run. Did 10 x 10s hill sprints around mile 3. Windy day today, had a stiff headwind the last 2 miles that put me at a snail pace. Brrrrrrr....,,

8:39/146

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Warmed up with 25-30 min XT (S/B/E) then outside for 5 mile run. Felt pretty good today and had a little zip. Did 8 x 30s pickups throughout the run. Nice to see my HR acting more normal, it's been higher than usual most the week.

7:34/158

Comments
From Calvin on Thu, Mar 11, 2010 at 15:46:02 from 66.133.117.3

nice running Tom. you have the heart of 25 year old.

From TBean on Fri, Mar 12, 2010 at 10:03:14 from 134.24.147.249

Your training looks like you could go sub 40 Saturday. I thought I'd just throw that out there to jinks you so it won't happen.

From Tom on Fri, Mar 12, 2010 at 10:20:26 from 137.65.56.73

Terry I think if everything went perfect it could happen. Last year I ran 40:22 after running 34:05 at Dam-2-Dam. This year I ran Dam2Dam 10 seconds faster (33:55). But RexLee course is tough with hills. Last year I lucked out and ran it almost perfectly and the weather was good. It's alwasy tough to run 'perfect' and the weather report is not looking promising. I have yet to have a decent race in stormy weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Kim picked me up from work and we rode down to the lake for a nice 4 mile run in the sun on the PR trail. A quite enjoyable run. Wish the weather forecast for race tomorrow was more like today!

Saucony Hurricane (retired) Miles: 4.00
Comments
From TBean on Fri, Mar 12, 2010 at 16:43:41 from 134.24.147.249

Hopefully, the rain will hold of until after the race.

Race: Rex Lee 5.6 mile 10K (5.6 Miles) 00:36:43, Place overall: 26, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.005.000.609.00

**** Update: They finally posted the race results. Looks like I got 1st in AD and 1st overall Master's. Woo hoo! Also Kim got 2nd in her AD and overall Master's and 206 out of 1526 overall including the men. Nice!

Been going non-stop since the race - just finally getting a chance to make the report. Not sure on my actual time or place since we had to leave quick after the race and they haven't posted anything online yet. I was a little slow turning off my watch at the end of the race so chip time might be a little quicker.

Ok so whoever the BYU math whiz was that measured the race distances must have been smoking something banned by the honor code. Either that or maybe some over-zealous sunday school teacher trying to teach a point..... perhaps making the 10K only 9K had something to do with us paying our race tithes of 10% of the race distance. And maybe the 3.28 mile 5K was teaching us we should go the extra .18 mile. Anyways the race handling was a mess but at least the money went to a good cause.

So as far as my race: I felt like it was an OK race for me. Time adjusted to last years course which I had measured at 6.10 miles I ran it nearly identically, so probably worth around a 40:20-40:40 on the old course.

At the start I didn't see hardly any runners that looked Master's AD age except for Lawrence Mancuzzo who just happened to be last year's 45-49 winner. I just beat him last year (I was 44) during the last mile as he did what many runners do on this course and go out too fast on the 1st uphill mile then die the last mile or 2. Knowing this I decided not to worry about catching him until the last 1/2 of the race. Turns out he must not be in as good of shape this year  as I passed him shortly after mile 1 and never saw any sign of him again.

Mile splits/ave-HR and commentary:

1 -  6:57/174 Starting line moved back a bit so not quite as much uphill as last year. As expected lots of runner go out to fast and leaving me in the dust for now. I pass Mancuzzo at the end of this mile.

2 - 6:22/184 First .25 is uphill then it's roller coaster time as we get the fun downhill. Time to just relax and let gravity do it's thing. I just love running downhill and now it's my turn to start passing all those young coeds who went too fast up the hill. Mile markers are bogus and meaningless.

3 - 6:03/185 Yee-haw!! Loving that downhill running, passed a few more runners. Downhill ends at the end of this mile.

4 - 6:38/187 Flat to slight uphill mile. Mostly running alone now and missing the downhill. Start to lose focus on this mile. Also I see now my HR was approaching190. Whenever this happens in a race it means I'll be in trouble in the next 1-2 miles. Good thing that's all I have left to go.

5 - 6:54/188 Lazy mile for me. This is when the serious pain starts in a 10K(9K in this case) and I lose interest in racing and start slacking for a while. Also confused with the messed up mile markers, not sure if there is going to be some surprise addition the last mile to make the race get to 10K or if it's going to be short. Only one runner passed me the whole race and it was during this mile (#4 or 5 woman??). I did close the gap near the end but couldn't ever catch her.

5-5.6 - 3:51(6:39 pace)/190 We merge in with the 5K runners. This is good and bad. Good because the extra crowd snaps me out of my stupor. Bad because the 5K runners are going slower pace so lots of weaving thru runners. I'm really hurting and actually quite happy that the race is going to be short. I'm able to drop the pace closer to goal and push to the finish.

Overall average pace/HR: 6:35/184

Kim had what I think is a possible PR 5K race finishing in somewhere in the 24:00-24:20 range. Of course we don't know for sure because the 5K was .18 miles long so her official time is 25:30. Check out her report for more details.





Comments
From Brent on Sun, Mar 14, 2010 at 21:24:44 from 66.7.127.219

Tom - it seems some charity races think it is ok to not put on a good race because of the cause! It they only knew, put on a great race, make more money for the cause. I have buddy who puts on a charity 5K that always has problems, this year, will just write the check, go to St. George instead.

Stay Kool, B of BS Rools out

From JimF on Sun, Mar 14, 2010 at 21:59:22 from 67.162.67.145

Great effort for the mixed up race. It is always good to get in race situations so it will pay off down the road.

From TBean on Mon, Mar 15, 2010 at 10:18:42 from 134.24.147.249

Some pretty good speed on the 5.6 mile race Mr. Lee. Maybe the late Rex Lee (any relation Tom?) was bad at distances and in his honor they winged it. Not likely.

From Tom on Mon, Mar 15, 2010 at 10:50:04 from 137.65.56.16

Thanks guys.

Terry I don't think I'm related to the Rex Lee this race is named for but I do have an uncle (still living) named Rex Lee. Funny thing is the deceased Rex Lee has a runner son named Tom Lee whose wife is Kim and they usually run the race as well. A few years ago they got the 2 of us all mixed up in the race results and never could figure it out. By the time the official results got posted they had me finishing the 5K twice with 2 different times and also finishing the 10K. How's that for some good multitasking!

From crockett on Mon, Mar 15, 2010 at 14:06:34 from 216.49.181.254

Well done. I was right with Mancuzzo at mile 1 and your split for the first mile was same as mine so you must have passed me there. I was reeling in Mancuzzo with a mile to go, he seemed to be slowing way down. I would have caught him if we would have gone 10k.

From Tom on Mon, Mar 15, 2010 at 16:26:12 from 137.65.56.16

Thanks Dave. Congrats to you on a great PR race as well. At mile 1 I must have mistaken you for a young coed :)

From Clay on Mon, Mar 15, 2010 at 17:07:14 from 67.222.231.10

How hard is to measure the correct distance for a race! It sounds frustrating Tom, but you still had a great race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Another nice sunny day. Looks like we're in for a treat weather-wise most days this week. Legs are feeling great after the race, so maybe I'm getting my marathon legs back. Now if I can just find a way to squeeze a little more aerobic fitness out of this old body and bump the speed up a notch.

Ran with Nate for 6 miles at around 7:35 pace. This pace always feels much easier to me running with Nate than when solo. Then ran 4 more solo miles at a pace probably more appopriate for me for the first run after a race.

AP/AHR: 7:51/161

Comments
From TBean on Mon, Mar 15, 2010 at 18:07:49 from 134.24.147.249

Your legs feeling great concerns me a little.

From RivertonPaul on Mon, Mar 15, 2010 at 18:47:16 from 67.42.27.114

Nice. So envious.

From Jeff L on Tue, Mar 16, 2010 at 11:19:22 from 76.164.29.58

Nice race the other day and good run today. I'm also very envious.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy mini-long run down to the lake and back. Had a bit of upset stomach the last few miles for some reason that slowed me down.

8:26/146

Saucony Hurricane (retired) Miles: 12.00
Comments
From Brent on Wed, Mar 17, 2010 at 12:42:39 from 168.178.30.194

Tom, nice consistent miles, good pace for an easy run. Starting your buildup for UV marathon? Long tempo runs?

Stay Kool, B of BS Rools out

From Tom on Wed, Mar 17, 2010 at 16:36:20 from 137.65.56.16

Thanks Brent. Now that I've done a handful of 60+ mile weeks and the body is hopefully adapted to that, I'll hold the mileage in the 55-65 range and gradually work toward the long tempo runs. Shorter tempos for now around HMP to MP then over the next few weeks hone in on longer tempos at MP. Hopefully the old body will hold out and I'll be smart.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Seven peaks hill run. Felt real sluggish today. Maybe had something to do with the fact I was running to the bathroom all afternoon/evening yesterday with GI distress and serious case of the trots. Strangely enough the 10 x 10s hill sprints I did felt pretty good.

8:33/151

Comments
From Kim on Wed, Mar 17, 2010 at 16:41:46 from 67.199.180.90

TMI! :D

From Tom on Wed, Mar 17, 2010 at 17:06:20 from 137.65.56.16

TMI stands for "Tom's My Idol" right Kim?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Guess I've had some kind of stomach virus or something the last couple of days giving me the GI problems and a bit of achiness. Because of this I decided to bag the planned fartlek workout and just do an easy 8-mile run in the sun. Good choice. I felt good for about 5 miles but then the gut started gurgling and my HR shot up.

8:26/146

Go Cougs!! Just pulled it out in double OT!

Comments
From JimF on Thu, Mar 18, 2010 at 16:40:12 from 67.162.67.145

Hope you get to feeling better.

From Dale on Thu, Mar 18, 2010 at 19:03:39 from 69.10.215.11

GI issues suck and that's my professional opinion as a runner with intermittent GI issues. Good call.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Warmed up at the gym with 20 min. XT then Kim and I drove over to about the mile 5 point of the PCHM and ran a 5 mile loop that mostly covered miles 5-10 of the race. Stiff headwind from the NW the first half was kinda annoying but the run back on the river trail was pretty nice. Stomach issues seem to be better but legs still feel a little clunky. Hopefully I'll have enough umph to run a decent 16-18 miler tomorrow.

9:15/129

Saucony Hurricane (retired) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.000.000.0017.00

Not too many runners out this morning. Guess everyone is down in St. George or Moab. Kim and I met up with what few SF runner showed up at 6 and did the usual route until Osborne's. Sure was dark out the first hour now that we're saving our daylight for later.

Still felt a bit sluggish at first like I have all week except for Monday due to the stomach flu. But no GI issues today and I got feeling better as the run progressed so maybe I'm finally over it. Plan was to run easy for 1 hour, then do 15 x 1 min intervals at MP with 1 min rests, then 30-60 minutes more easy. Figured that would put me at 16-18 miles and I ended up with 17.

I thought I was counting how many intervals I had done correctly but as I look at my watch I can see I did 16 instead of 15. Oh well, they felt fine. This workout isn't supposed to be particularly difficult and it was hard for me to keep the pace in the MP range (7-7:25ish) and about half of them were under 7-min pace.

After that I met up with Pat and Chad again at Osbournes and ran a few with them. They were pushing the pace pretty good between 7:15-8:00 so I'll count a little extra as MP pace.

8:44/149

Comments
From RivertonPaul on Sat, Mar 20, 2010 at 17:38:58 from 75.169.26.228

Nice workout today. Tom, keep up the good work. I sincerely mean it when I say you are looking great.

From JimF on Sat, Mar 20, 2010 at 20:09:56 from 67.162.67.145

Very nice run today. Its gotta help when you pick up the pace like that on these long runs.

From Clay on Sun, Mar 21, 2010 at 00:36:29 from 98.202.186.79

Nice run Tom! Keep working hard you are doing great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.910.002.090.009.00

Busy day today I had to hurry up to SLC after the morning run to go to a work-related conference, so haven't had a chance to log the run until now.

Ran in the morning due to SLC work stuff. Turned into possibly major bummer race season-ending run. Actually the run was great up until the moment I felt my left upper calf seize up on me.

Up to that point I had done my planned workout - 4 miles easy then 5 x 3min hill repeats @ around MP but 5K effort with the uphill factor, in between reps jog easy back down hill. I felt really good doing the repeats, felt like all the hills I've been running recenly and especially the steep hill sprints have given me more power with my usually weak uphill gear.

Split info (distance/pace): .41/7:24, .42/7:15, .42/7:13, .42/7:10, .41/7:10

But then on the dang very last repeat about 5 seconds from finishing I felt the grab in my calf and knew something not good had happened. Tried stretching, massaging to loosen it up so I could jog home but I could never get it to feel very good. It's been bothering me most the day and it didn't help to have to be on my feet much of the day in at the conference in not-so-comfy dress shoes talking to customers.

Tonight I've been doing all the R-I-C-E stuff. I'm pretty good at the I-C-E but lousy when it comes to the 'R'. But I have vowed to do things right in regards to this injury and let it heal up properly. I'll attempt some cross-train to see if anything works without aggravating the injury, eliptical seems like the best bet (swimming is not an option for me).

For future reference I want to review everything I think I did wrong to lead to this apparent injury.  I ran a 9K race on the 13th. I am aware of the rule-of-thumb that says 1 easy/rest day per mile-of-the race in the days after the race, and had actually planned that into my next week, but I messed up the following Monday because I felt better than usual after a race and I ran faster than I should have when I ran with Nate. So that's Mistake #1. Mistake #2 was doing the steep hill sprints on Wednesday since that is when I first noticed the "twinge" in the calf. Mistake #3 was doing another hard uphill workout today.

So there it is. I'll try the crosstrain tomorrow or the next day and see how that goes. No plans for running until I can do a 45-min walk or XT workout without any pain. 

This is probably as good a time as any to do this. I've had a little bout of PF going as well (I get this about every 2-3 years) so this will give me a chance to nip that one in the bud as well. 

 8:10

Comments
From Andy on Tue, Mar 23, 2010 at 00:10:56 from 198.60.114.178

Sorry to hear about the injury. Take care of yourself.

From Dale on Tue, Mar 23, 2010 at 11:30:04 from 69.10.215.11

Sounds like you caught it pretty early. I've had cramps on hill repeats before and they usually seem much worse than they really are. Give yourself a couple of days and I'm sure things will be much better. Try rolling or using a tennis/raquetball on your calf until it hurts...that has helped mine in the past.

From TBean on Tue, Mar 23, 2010 at 16:07:34 from 134.24.147.249

Good luck with recovery. Now I many have an opportunity to overtake your blazing speed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well maybe I was overly dire in my assesment of my injury yesterday. I fully expected when I got out of bed this morning to hardly be able to walk, but to my pleasant surprise I felt pretty darn good. I'm thinking Dale was correct in his comment to me yesterday that these calve issues can seem much worse than they really are.

Nonetheless I decided to be extra cautious and take the day off. Didn't do any cross-training either but I might go for a walk in a little while. Tomorrow I'll try some combination of cross-train and light running and see how it goes. At any rate I'm feeling very gracious to the Man Upstairs for small miracles and tender mercies, even when I haven't done much to deserve it.

Comments
From Jeff L on Tue, Mar 23, 2010 at 22:28:02 from 74.81.252.152

Hope your calf keeps getting better. Be careful.

From Dale on Wed, Mar 24, 2010 at 10:27:13 from 69.10.215.11

Dude, all I read was "Dale was correct". That doesn't happen often!

Just consider this you're calves firing a shot across the bow. You're listening to them. Good luck.

From RivertonPaul on Wed, Mar 24, 2010 at 12:01:21 from 67.42.27.114

Glad it is seeming not too significantly injured.

From Clay on Wed, Mar 24, 2010 at 13:08:12 from 67.222.231.10

Hang in there Tom I'm sure this is just a minor blip.

From Tom on Wed, Mar 24, 2010 at 16:21:58 from 137.65.56.16

Thanks for comments guys. Looks like I lucked out this time, hopefully I'll learn some lessons.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Today was the first day to officially test out the calf. Looks like I dodged a bullet and I'm going to luck out in the injury dept.  I first did about 30min of crosstraining, mostly on the elliptical but some on the bike and stairs. Everything felt great, no pain in the calf but definitely still a tender sensation and a feeling like there's a big knot in there. A little massage work may be in order. I'm still a little nervous stretching it very much.

Since the XT went well I decided to go for a nice easy run. Thankfully things went very well and ended running 8 miles. The calf gradually loosened up and felt best at the end of the run. Mentally I was feeling a bit sluggish, probably due to being on my feet all day in lousy shoes the last couple days in SLC and eating too much garbage food at the conference. It's too hard to turn down all the chocolate stuff they have at the desert table.

So for now I'll stick with the training program as far as mileage, but for the next few days until I feel like the tenderness/knotiness is gone, I won't do any steep uphill running or anything any faster than MP pace and mostly all in the very easy range.

8:50/139

Comments
From Clay on Wed, Mar 24, 2010 at 20:32:58 from 98.202.186.79

Great news Tom! I'm so glad that it's nothing to serious, that's like a reprieve from the Governor;) Keep up the good work!

From Brent on Thu, Mar 25, 2010 at 07:42:42 from 168.178.30.194

Tom, I have often wondered, it seems non running shoes we wear at work, etc. may be contributing to injury. Easy runs are sometimes just what we need.

Stay Kool, B of BS Rools out

From RivertonPaul on Thu, Mar 25, 2010 at 11:27:11 from 67.42.27.114

Hang in there and stay healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Felt a little perky starting out so I got a little daring with the gimpy calf and did some MP miles in the middle. Felt good until the wind kicked up and ruined the moment. Plus my calf started giving me hints that I better not push my luck and HR was creeping up higher than it should so I slowed way down for the rest of the run. Hopefully I didn't overdo it.

I'm still considering adding more cross-training to my regiment and maybe dropping my running days to 5 or even 4 days, at least until the calf feels fully healed. This goes along with guidelines that Brad Hudson suggests for masters runners. Just wish the cross-training was a bit more enjoyable.

8:01/160

Comments
From RivertonPaul on Thu, Mar 25, 2010 at 16:10:32 from 67.42.27.114

Pool run.

From Tom on Thu, Mar 25, 2010 at 17:33:01 from 137.65.56.16

Boor ing.

From Calvin on Thu, Mar 25, 2010 at 19:10:32 from 66.133.117.3

I'm happy that your calf thing wasn't as serious as you thought. Just be careful with it still, right?

From Bonnie on Fri, Mar 26, 2010 at 12:02:40 from 64.119.33.134

Good job playing it smart Tom! Often, I think to myself that the running consistently trumps any speedwork/workouts over the long term. It is much more important, to me, that I remain able to run than to run fast. Dean has been out-of-commission for the past 1.5 years; a few months he was able to run slowly and was getting back to the 60 mpw range and then another flare. I can't tell you how painful this has been for him (physically and emotionally). Getting old is not for sissy's (neither is being a woman, but that is a different story) ;-).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to follow Andy's wise lead and bag the run today in hopes of increasing the odds of having a positive long run experience tomorrow. Looking at the weather makes the choice look even better.

Friday is kind of an optional-run/crosstrain-instead day for me anyway so I figured I'd see how much gym action I could mentally tolerate. Ended up getting 75 minutes, probably worth around 8 miles running.

Did 45 minutes on elliptical, 15 min bike and 15 min stairs. No calf pain whatsoever. I was surprised the calf didn't complain about the stair machine but I felt great throughout, other than the boredom factor. Sure is hard to get the HR up though.

Thankfully I had some tunes to help out, good mix of old and new bands... Beatles, Steve Miller, Journey, Green Day, Foo Fighters, etc. Today's winner as far as best use of creative rhyming in a song lyric goes to the tune where the attempt is made to rhyme "Texas", "facts is", "justice", and "taxes". Can anyone name the band and the song?

AHR: 132

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.500.000.000.0019.50

I was nervous about this long run today what with all the issues with the calf this week. So what a pleasant surprise to enjoy the best run I've had all week and the calf felt the best it has since I tweaked it. Good to know that a strategic extra rest day or cross-train day here and there can work wonders on my aging legs.

With UVM approaching I was eager to get up the canyon and start running the course. So today I drove up to near Bridal Veil, ran up about 4.5 miles then down mostly on the course route 15 miles.  I wasn't sure how safe it would be to run on the road but it turned out fine. I waited until it was pretty light and ran against traffic. Turns out most of the road coming down the canyon has plenty of extra room on the side for runners/bikers so there is a good margin of safety.

I think this will be a great marathon course. The middle section has some tough sections with the up/down rolling hills but the last 6-8 miles are nice gradual downhill with just a couple of "bumps". I look forward to checking out the first 10 miles of the course in the coming weeks.

Pushed the pace just enough to beat the 8-min man.

7:57/164

 

Comments
From Andy on Sat, Mar 27, 2010 at 13:53:54 from 198.60.114.178

Excellent job Tom. It is hard to admit that at our advanced ages it is necessary for an extra rest day now and then.

From Paul Thomas on Sat, Mar 27, 2010 at 14:09:39 from 174.52.141.204

I'm glad to hear your injury is not as serious as you first thought. I can only dream of a 19.5 mile run at this point, let alone at sub-8:00 pace. You and Nathan are both running great! I'm very happy for you...and just a little jealous.

I still have hope to be healthy again soon. I would much rather endure the pain of an all-out training run than endure the frustration of a nagging injury. But unfortunately they're both part of participating in an endurance sport.

By the way, I didn't realize until just recently that you were blogging again. I'm glad. Maybe I can mimic your successful improvement.

From Clay on Sat, Mar 27, 2010 at 18:58:11 from 166.205.10.70

Nice run Tom! I'm glad your calf was fine, that is good news;)

From Brent on Sun, Mar 28, 2010 at 20:30:48 from 76.8.201.223

Tom, nice run, says good things about your conditioning to run easy at 8 minute miles. Keep up the great work.

Stay Kool, B of BS Rools out

From RivertonPaul on Mon, Mar 29, 2010 at 11:11:11 from 67.42.27.114

Tom, nice job. Stay healthy.

From JimF on Mon, Mar 29, 2010 at 13:45:30 from 166.214.115.164

Great run! Glad the calf was not a problem!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.632.113.260.009.00

Had a hard time today deciding whether I should do the planned harder workout today like I usually do or start doing them on Tuesday now that my Saturday long runs are getting near the 20 mile+ range. Decided to go ahead and try it since the legs were feeling good and I slept really good last night.

May have made the wrong choice as I struggled to hold pace and ultimately cut the last interval short. Legs felt good but couldn't quite get my brain and legs to coordinate very well. I think combination of lingering fatigue from Saturday long run and warm conditions (around 60 degrees) did me in. Not used to those kind of temps just yet.

Plan was for 3 x 15 min progression intervals w/ 1 minute rest. First one should be MP (7:05-7:25), 2nd MP-HMP (6:45-7:00), last one HMP-10KP (6:25-6:45).

Did 10 min XT warmup (E/S).

Felt good on the 1st interval, 7:08 pace, 2.11 miles. AveHR 170. This is about right although HR should probably be a little under 170. Rest 1 min 9:30 pace jog.

2nd interval felt good for 1st half, but then something doesn't feel right. HR already creeping into the high 180's and feels too hard. 6:54 pace, 2.17 miles, AHR 183 (too high!, should be under 180). Thinking of bagging #3 but decide to walk for most of the 1min rest and see what happens.

3rd interval feels ok for about 1 minute then too hard. Can't hold sub-6:45 pace just try to hang on to sub-7. HR creeps near 190 after 5 minutes and I decide to only do half the time (7 1/2 minutes vs. 15).  6:56 pace, 1.09 miles, AHR 186.

Overall: 7:43/168 - HR much to high, should only be around 160 for this pace.

Oh well, just one of those days. I think I just need to run toward slow end of pace range when it's warmer like this. Need to get used to running in warmer as mostly like the marathon will get pretty warm toward the end.

The good news is my calf is nearly healed up, probably 90% at this point. No pain but I can still feel tightness when stretching and still a slight feeling of weakness. I'll  hold off on uphill running for a few more days.

Also happy that all the hill training seems to have me in good shape for downhill running. Wasn't sore in the shins/quads at all after the downhill canyon long run. Yahoo! Looking forward to 3 or 4 more runs dowm the UVM course before the race. Anybody want to join me?

Comments
From Lybi on Mon, Mar 29, 2010 at 17:58:46 from 68.3.191.246

Good luck on your race! Wow, you've had a great racing year it looks like. Awesome--I like reading your race reports.

From Lybi on Mon, Mar 29, 2010 at 18:08:08 from 68.3.191.246

Dah! I have to leave ANOTHER comment because I LOVE the link to that message from Elder Bushce. Truth resounds! and I am crying...in a good way.

From Kim on Mon, Mar 29, 2010 at 18:16:37 from 67.199.180.90

Don't ya love that message?! Tom has it memorized and recites it to me now and then. It is very powerful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

"Time will turn us into statues...eventually". I was considering this song lyric today as I ran on my cement-ish legs and lamenting how I don't seem to recover from hard runs as quickly as I used to. The other thing I was thinking about was a facebook friend who commented yesterday that "Some call the wind Miriah. I call it annoying!!!". Amen to that.

Ran just over 4 miles with Kim early this morning. Then 7 more just before lunch at work.  On the way back to work the wind really kicked up (headwind of course rather than tailwind) and I slowed to a crawl. I was way glad I got the 4 in with Kim mostly without wind so I only had to do the 7 alone with the hairy winds.

8:45/143

Saucony Hurricane (retired) Miles: 7.00
Comments
From Andy on Tue, Mar 30, 2010 at 15:42:10 from 159.212.71.25

I had the same feeling today. My legs just did not want to move.

From Kim on Tue, Mar 30, 2010 at 15:54:37 from 67.199.180.90

I am feeling very glad I got mine done with you this morning too! This wind does NOT deserve a cute name like Miriah!

From RivertonPaul on Tue, Mar 30, 2010 at 20:24:31 from 75.169.39.29

Wind seems too often to be in one's face.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

The weather wasn't so inviting this morning. Called Kim under the pretense of giving her some motivation to get out the door when in reality I think I was looking for some motivation myself.  It was snowing lightly when I got to the gym. Had a 10-mile easy run planned but decided to substitute 20-min of XT and run 8. Plus the XT gave me a moment to warm up and also remind me how boring the gym is and how much better running outside is, even in poor weather.

Actually the weather wasn't so bad. Light snow that dropped off after a while but NO WIND, which is always a joyful thing. Decided to really put the calf to the test and did some steep hill sprints. 10 x 10s. No calf pain whatsover and surprisingly the hill sprints felt the best they ever have. Nice to have my hill legs and happy calves! However I ran the sprints hard enough I was pooped the rest of the run and I notice my HR shot up even with my speed moving downward.

8:45/145

Comments
From Dale on Wed, Mar 31, 2010 at 21:12:44 from 69.10.215.11

Gotta love the hill sprints. I too learned the hard way to keep them at the end of the run, not the beginning.

From Kim on Wed, Mar 31, 2010 at 21:22:18 from 67.199.180.90

Thanks! Your motivational call helped me!

From Tom on Wed, Mar 31, 2010 at 21:25:50 from 67.199.180.90

Dale - Maybe I'll split the difference and try them in the middle :)

No thank YOU Kimi!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.960.002.040.0010.00

So much for March going out like a lamb. Lots of crazy weather today on the run. I had lots of wind, some calm, snow, including a 1-min blizzard, and even 5 minutes of sunshine. Gotta love springtime in the rockies!

Weird thing was just before finishing up I saw Sasha driving some red sports car! He stopped and talked to me for a bit. I was surprised he was eating what looked to be an In-N-Out double cheeseburger with a Red Bull to wash it down. He was like "Dude! why you running out here in this bad weather, you should have taken the day off!. Don't you know you should only run when it's convenient? You really should take more days off!". I told him I'd consider his advice. Then he gave me a "Peace - OUT" and was on his way. Kinda strange.

Did the same hill repeat workout (5 x 3 min @ 5K-effort/MP-pace) that I did a week ago last Monday when I tweaked my calf. So thankful the calf is healed and I had no problems with it today. What I did have problems with was GI distress during the last 3 repeats. That lovely feeling that tells you you may need to find a bathroom REALLY SOON! I have learned from past experience that if I slow down a little the feeling usually subsides, and thankfully that was the case today, although the slower pace of the last 2 repeats was the compromise.

Splits: (AvePace/Distance/AveHR): 1) 7:19/.41/172 (3:39 jog back-down rest, 8:14 pace), 2) 7:16/.42/177 (3:42/8:20), 3) 7:20/.41/179 (3:37/8:26), 4) 7:32/.40/179 (3:33/8:33), 5) 7:30/.40/180.

I can't really compare this to last weeks workout since I was running a different hill with wind in my face.

Overall: 8:13/155

Comments
From Kim on Thu, Apr 01, 2010 at 17:07:38 from 67.199.180.90

That silly Sasha!

From Clay on Thu, Apr 01, 2010 at 18:20:27 from 67.222.231.10

What kind of sports car was it, a Ford Gremlin? HAHA. I'm down for a Double, Double with a side of spread;)

From Brent on Thu, Apr 01, 2010 at 20:29:13 from 76.8.201.223

Tom, laughing out load, must have been Sasha's lost twin brother. Nice run in the rockies, if you waited for good weather, you would miss many days. Every day, great day for running.

Nice blizzard splits, without Dairy Queen, B of BS Rools out

From Dale on Thu, Apr 01, 2010 at 21:48:53 from 69.10.215.11

Probably best you don't compare anyway....just do the work and reap the rewards.

Now, about Sasha and that sports car...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nice & easy & enjoyable don't-care-about-pace 4 mile run with Kimi. A bit nicer day than the last couple days but still a bit nippy when the sun went behind the clouds. Hope the weather isn't too nasty tomorrow for the 20-miler.

Also did 45-min various crosstraining at the gym.

Saucony Hurricane (retired) Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.001.000.000.0020.00

My first 20-miler of the year is in the books! Yahoo!

Wasn't very excited about the morning running prospects during the night as I laid in bed and listened to the hurricane-like sounding winds outside. But by the time Kim and I got up at 5:30 the winds seemed to have calmed down a bit. So we got ready and headed over to the stake center to meet up with the SF running group.

It was great to see our long-lost good running buddy who now lives in SoCal, Mr. Mark Shelley. Had a pretty good size group today despite the weather. We lucked out for the most part, the winds mostly behaved and besides a few episodes of snow pellets in the eyes the weather wasn't too bad. Ran with a variety of folks for the first 8 miles, then caught up Dave and Allison running up Harry's and stayed with them for a while, then last 5 miles solo.

I was pleased with how I felt today,  I think I'm starting to get my marathon legs back. This week's 20-miler and last week's 19.5 miler felt better than most the 15-18 milers earlier in the year. Hopefully I kept the pace and effort at just the right level for positive training and no injuries. Looking forward to General Conference in just a bit!

8:36/157

 

Comments
From TBean on Sat, Apr 03, 2010 at 13:29:40 from 75.169.116.130

Impressive Tom. I ran 20 miles for the entire week and you did it in one day. Your making me a tiny bit nervous.

From Brent on Sat, Apr 03, 2010 at 13:45:18 from 76.8.201.223

Tom, nice fitness run, always good to run with others, keeps the run fun, and makes themiles go by.

Stay Kool, B of BS Rools out

From Clay on Sat, Apr 03, 2010 at 23:11:42 from 98.202.186.79

You are kicking some butt Tom! You are going to have a great year, I can feel it!!!

Keep working hard;-)

From JimF on Mon, Apr 05, 2010 at 14:38:41 from 67.162.67.145

Always great to get in a 20 miler! Great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.001.500.509.00

Not having the greatest day today. Lots of stress at work and then when I got to the gym I realized I forgot my running shorts. Luckily they usually have a few "loaner" items (don't worry they've been through the laundry) and so I got to run in some super-huge basketball shorts that looked like bermuda shorts on me.

Plan was for a 3-3-3 workout. 3 miles easy, then 3 mile progression run starting at MP and ending up at 5K pace, then 3 miles easy cooldown.  Based on my HR I think the effort was there, maybe even harder than called for as ave HR on the high side.

What messed everything up was the dang-blasted wind! Right in my face for the 1st half of the run and especially during the 2nd faster mile, must have been gusts of 20-40 mph, I was having trouble holding sub 8:30 for a time even though HR was over 180. At least I had the tail wind for the last mile or so.

Splits/AHR: 7:31/171 (headwind), 7:26/180 (very strong headwind the first half, then tailwind), 6:14/188 (tailwind).

HR was pegged at 190+ the last 1/2 mile so I'll count that as V02 max. Since I had a strong tailwind this last mile it seems like I should have been able to do better than 6:14 but it is what it is. Seems like lately I'm getting my endurance legs back but the speed seems to have left me. Also not sure why my ave HR is always high the last while, resting HR a bit high too. Oh well....patience....

Overall: 7:54/161.

Got a migraine for a while after getting back to the office. Thankfully it's gone now. I really don't like migraines so much.

Comments
From RivertonPaul on Mon, Apr 05, 2010 at 17:34:44 from 67.42.27.114

Shame you had to run in the gusty wind with sails on your legs. Hope you feel better.

From Calvin on Mon, Apr 05, 2010 at 17:40:31 from 66.133.117.3

Sounds like a nice effort Tom, regardless of what your watch said.

I'm thinking of stashing an emergency pair of shorts in my desk drawer. Had a similar issue last Friday when i was ready for a mid-day run at work.

From Tom on Mon, Apr 05, 2010 at 17:45:03 from 137.65.56.16

Thanks Paul, I hadn't factored in the baggy shorts and the wind-sail factor, I'm sure that costs me a few seconds per mile at least ;)

From Dale on Mon, Apr 05, 2010 at 21:21:12 from 69.10.215.11

Headwind always takes more away than a tailwind gives, especially since the tailwinds negate some cooling effect. And those are some pretty stiff wind speeds you were running in....workout conditions like those it's probably best to chuck notions of pace and go by effort alone.

Perhaps some short intervals would bring a bit of speed back to your steps. Like 20 x 1 min on/1 min off...short enough to run very fast but enough of them to give you a decent boost.

From Brent on Mon, Apr 05, 2010 at 23:06:26 from 66.7.127.219

Slam a jamma, Stockton short shorts preferred- old school - impressed with your max heart rate - how long can you run at 190? Likely the shorts gave you the migrane - looking like a fool with pants hanging down.

Stay Kool, B of BS Rools out

From Tom on Tue, Apr 06, 2010 at 08:58:30 from 137.65.56.16

Dale - thanks for the suggestion, I notice my planned Thursday workout is along those lines but shorter since I'll be racing Saturday. Hopefully it will help.

Brent - Once my HR gets to 190 then it means I'm in red-line mode and I'll be lucky if I can get another mile in before I crash and burn. I've learned a persons max HR can vary wildly from runner to runner. For whatever reason mine is abnormally high for my age, I think Sasha's is in the 170's. I keep expecting mine to go down as I get older since that what the HR calculators say should happen, but so far that hasn't happened much if at all. I've also learned that HR can be real deceiving, sometimes I'll be dying at 170 but other times feel like I can run forever at 180+. Weird stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Did a mini-long "recovery" run today out to the lake and back. This will probably be my long run for the week this week as I'm doing a 10K on Saturday. I'll do a mini-taper between now and then as well and make this a rest week.

Another day of all flavors of weather: wind, rain, wind, snow, wind, and even finishing in the sunshine. Did I mention there was also some wind? I do so love the wind.

8:46/141

Comments
From Dale on Tue, Apr 06, 2010 at 19:30:34 from 69.10.215.11

No migraine though, so you can handle that wind!

From Clay on Wed, Apr 07, 2010 at 11:53:08 from 174.17.211.4

Good job with the mini Long recovery run Tom, you are doing great, keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ahh....spring is back! Nice sunny run this morning (albeit a bit chilly for April!) with Kim. Helped pace here on a 6 mile progression run, mostly in the HMP range. She surprised me the last mile with 7:30-ish pace. Nice.

Finished up with 10 x 10s hill sprints and another easy mile. The sprints felt great, I use to hate hill sprints but the last couple weeks I'm quite enjoying them.

8:22

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.506.50

Nice AM run in sunny St. George in short sleeves on the river trail, mostly with Kimi and the bunnies.  Absolutely gorgeous day down here today.

After 2 mile warmup I did a 1-2-3-2-1, where the numbers are how many minutes of running with rests in between. It occurs to me as I type that I did the rests wrong, I was supposed to rest for however many minutes the previous repeat was but I spaced and just did 1 min rests for all of them. Oh well..I suppose that just slowed me down a bit on the later repeats. 

Mostly ran by feel not paying attention to watch, but should be in the 5:45-6:15 pace range, which appears to be exactly where I ended up.  Just trying to get the legs used to the idea of running faster on Saturday for the Run 4 Kids 10K. Kim's doing the 5K and our daughters are running the 1K. Should be fun.

Splits (Ave pace/HR): 5:56/156, 6:08/169, 6:15/174, 6:06/181, 5:47/179

Comments
From Dale on Thu, Apr 08, 2010 at 19:22:55 from 69.10.215.11

Wow, that's a fairly brutal mistake to make on those! Not suffering too badly is a really good sign.

From Tom on Thu, Apr 08, 2010 at 19:37:01 from 74.211.9.52

Dale I'm sure it helped that I'm in St. George which is 2000 feet lower elevation than back home.

From Dale on Thu, Apr 08, 2010 at 19:38:58 from 69.10.215.11

Oh, so you're cheating.

From Dale on Thu, Apr 08, 2010 at 19:40:06 from 69.10.215.11

Kidding...

Yet another plug for training at altitude.

From RivertonPaul on Fri, Apr 09, 2010 at 12:49:36 from 67.42.27.114

Enjoy the 10k.

From Tom on Fri, Apr 09, 2010 at 12:54:57 from 74.211.9.52

Thanks Dale and Paul. Since the race is also lower altitude (although 500 ft higher than St. George) I'm hoping it helps. Kinda hilly thought so that might negate any low altitude benefits.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles nice and easy on a beautiful sunny desert morning with Kim. Only problem was our bodies seemed to have switched to R&R mode. Very sluggish and hard to get moving after a couple of late night, sleep in days. We'll have to see if we can switch from Rest & Relaxation to Run-a-Race mode by tomorrow morning. But if not what the heck, having a great spring break with the family.

My only goal for tomorrow is to try and hang with Nate for as long as I can.

On a side note....here is the best Bohemian Rhapsody cover of all time:

 

Comments
From Dale on Fri, Apr 09, 2010 at 20:40:45 from 69.10.215.11

I'm sure race mode will kick in at the appropriate time. Have fun tomorrow.

Race: Run 4 Kids (6.2 Miles) 00:44:11, Place overall: 11, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

Well first the GOOD news for the day: 1) I didn't die, 2) I have a great wife and kids, 3) Tani & Tia ran great 1K races today, 4) Kim ran a PR 24:02 5K on a tough hilly course and 2nd in AD, 5) Weather was perfect, 6) Lovin our stay at the condo the last few days.

I guess the other bit of good news was that I had a pretty good race going up to the 6 mile marker, on track for a just over 40 min finish since the 2 guys I was running with ran 40:02 (Nate) and 40:10 (some guy I don't know).  Not quite up to what I ran 2 years ago (38:40) but I was in the best shape of my life then and I find it's pretty tough to do at 45 what I could do just 2 years ago at 43. It was great to run with Nate for most of the race. He did great just barely missing the sub-40.

Now the BAD news....right around the mile 6 marker, just about the time me and another guy were battling, making that final .2 downhill kick to the finish, then it happened.

Something kind of popped, snapped and/or ripped on the bottom of my left foot and I was done for the day. Tried to run a few steps but no-go. Had to limp in and almost bagged even crossing the finish but Kim coaxed me to go ahead an complete the race.

Looks like I've really torn the planter fascia good on my left foot. Funny thing is it's been my right foot giving me all the trouble off/on over the last while and right foot is usually well behaved. Pain was excruciating afterward trying to put any weight on it. Went to the doc for x-ray just to make sure no bones broken and thankfully they gave me some crutches.

So I think I'm done for a while. The rest of my planned spring races will have to wait another year. Just wish I hadn't paid for them already.

Funny thing was I still got 2nd in AD. Maybe there were only 2 or 3 of us in my AD, I was happy to see Wild Bill have a good race and pick up 1st, although it was tough to see him and many others fly by me at the end while I watched helplessly.

We'll just have to see what happens. My first order of business is to 1) do absolutely nothing for at least 2 weeks, 2) try not to go crazy.

Brooks Launch Miles: 10.00
Comments
From Paul Thomas on Sat, Apr 10, 2010 at 20:07:31 from 71.213.69.195

My soul (and sole) aches for you, Tom. I can feel your pain (literally, to a somewhat lesser degree, as I've been battling PF for months).

You've been training and running so well. I wonder what God expects you to learn from this trial. I guess our sport (and life) teaches us endurance in various ways. Hang in there, baby! (picture a kitten hanging on to a string)

From Bonnie on Sat, Apr 10, 2010 at 20:24:58 from 64.119.33.134

... and buy some birkenstocks, they are not just for hippies anymore. Seriously Tom, since I started wearing them (just wear them as much as possible) my PF has been much much better.

Good luck, rest well.

From KP on Sat, Apr 10, 2010 at 20:40:30 from 98.67.164.65

Oh no! I hate to hear that. Are you going to see a specialist about it next week?

Although you're injured, you still ran a great race! 2nd in AG is awesome!

From TBean on Sat, Apr 10, 2010 at 20:59:13 from 75.169.116.130

DANG DANG DANGET!! I was so looking forward to wooping you in Provo.

Good luck not going crazy.

From Dale on Sat, Apr 10, 2010 at 21:34:18 from 69.10.215.11

Ouch! Big bummer....sorry to hear it. Dare I say perhaps after a couple of days it won't be nearly as bad as you might think? Hopefully??? I hope it was a whole lot of loud not much to worry about in the long term. Take care and heal quickly! Ice and massage, rinse and repeat.

From JimF on Sat, Apr 10, 2010 at 21:50:50 from 67.162.67.145

Sorry to hear about your foot. I'm with Dale I hope that it is not as bad as it seems and you have a quick recovery.

From Dustin on Sat, Apr 10, 2010 at 22:24:07 from 209.33.192.10

Big bummer about the plantar fascia. I was wondering why you stopped all of the sudden. I was really trying to push Bill along there at the finish. I wish I would have hung around for the awards. Instead I took off and did another 6 miles, then had to hurry to my son's basketball game.

I hope the injury heals up quick. Glad you guys were able to come down and enjoy your condo. This is a great time of year to be down here.

From Tom on Sat, Apr 10, 2010 at 22:45:14 from 74.211.9.52

Thanks everyone for support and suggestions. I've been reading a bit about plantar fasciitis that most runners know and love vs. the less common plantar fascia tear or worst case rupture. I'm pretty sure I don't have a full-blown rupture but probably a decent tear.

I'm also pretty sure I won't get lucky twice and find like I did with the calf and that all is well in a couple of days. But we can always hope for another small miracle.

Based on how things feel on Monday I may go see the specialist. Maybe I should check out those Birkenstocks as well. Terry you'll just have to wait another day to woop on me.

From Teena Marie on Sat, Apr 10, 2010 at 23:50:59 from 174.52.45.85

Oh Tom, I am so so so sorry. Your experience sounds so much like Rhett's Boston Marathon experience last year. I think they call that the "Poor Man's Surgery."

http://rhett.fastrunningblog.com/blog-04-20-2009.html

Hang in there.

Congrats on the fantastic race up to that point ... dang .2!!!!

From Andy on Sun, Apr 11, 2010 at 00:43:13 from 198.60.114.178

That is terrible. I am so sorry that happened to you. I am glad to see you start the post with so many positives. Sounds like you are handling it well.

From Tom on Sun, Apr 11, 2010 at 10:49:49 from 74.211.9.52

Thanks Teena, Andy. I read Rhett's experience. Also interesting to read his entries for the months following. Not all that encouraging as it looks like it has taken him months to recover, but very informative. I can see that I definitely don't want to jump the gun on getting back to training with this one. But then again I didn't run a whole marathon on a bad foot. Should be interesting to see how things play out.

Andy - check with me in a week or 2 (or 3 or 4?) and see how I'm handling it :)

From Paul Thomas on Sun, Apr 11, 2010 at 16:50:02 from 71.213.69.195

I was reading Dieter Uchtdorf's recent talk "Continue in Patience" and thought of your situation. Perhaps a few quotes can provide some perspective, inspiration, and hope:

Full text: http://lds.org/conference/talk/display/0,5232,23-1-1207-20,00.html

"Waiting can be hard. Children know it, and so do adults...Patience—the ability to put our desires on hold for a time—is a precious and rare virtue. We want what we want, and we want it now. Therefore, the very idea of patience may seem unpleasant and, at times, bitter."

"...patience is not passive resignation...Patience means active waiting and enduring. It means staying with something and doing all that we can—working, hoping, and exercising faith; bearing hardship with fortitude, even when the desires of our hearts are delayed. Patience is not simply enduring; it is enduring well!"

"Often the deep valleys of our present will be understood only by looking back on them from the mountains of our future experience...Often the most difficult times of our lives are essential building blocks that form the foundation of our character and pave the way to future opportunity, understanding, and happiness."

"Patience means staying with something until the end...Patience means accepting that which cannot be changed and facing it with courage, grace, and faith...Patience is a process of perfection."

I've been reading that in human physiology it is stress and adaptation that makes our bodies stronger. I'm pretty sure the principle applies to our lives in general. No pain, no gain. Unfortunately, as you well know, the pain hurts. Be patient. Keep the faith, and hope. This too shall pass.

From Tom on Sun, Apr 11, 2010 at 19:37:29 from 67.199.180.90

Paul thanks for reminding me of these words of wisdom from Pres Uchtdorf. This was one my favorite talks of the conference and interestingly while listening to it I was thinking of it in terms of running as well as of life and thinking that "Continue in Patience" or "Patient Perseverance" would make great blog titles. And you probably already had noticed my current blog title was taken from one of Elder Wirthlin's last addresses, albeit with a slight play on words.

BTW just to update on my injury after a night's rest. I guess I can say it's slightly better than yesterday. I'm not using the crutches anymore but walking or just standing is not very enjoyable, just tolerable for a few minutes then I want to sit or lay down.

I'll probably schedule an appt with the sports doc tomorrow and come up with the game plan. Right now I think the only possibility for cross training would be something in the pool, but I'm a terrible swimmer and at this point the idea of pool running doesn't sound very appealing. At this point I believe I am content to do something I truly don't know if I've ever done in the last 19 years for more than a few days. Do NOTHING for at least 2 weeks or until there is no foot pain (whichever comes later?) - no running, no cross-training, no anything. Just rest and relax. To the average Joe non-runner it sounds like the easiest, no-brainer choice, but I think to anyone reading here it sounds like torture, cruel & unusual punishment, etc...

From Brent on Sun, Apr 11, 2010 at 23:11:58 from 66.7.127.219

Tom, good luck on the recovery, be dedicated for rehab, just like your running. 200 commando points for finishing. I would ask for a rain check on the races, what the heck, they may say yes.

Stay Kool, B of BS Rools out

From Dave S on Mon, Apr 12, 2010 at 16:10:23 from 4.254.228.143

Sorry to hear about the injury. Hope you have a quick recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just thought I'd give an update on the foot injury. It's been very helpful to me to read the experiences of other bloggers who have dealt with a similar injury in the past. So I figured the least I could do was chronicle my experience and maybe help someone else down the road. Hopefully I'll provide an example of what TO do rather than what NOT TO do.

So after the weekend on Monday it was still quite painful to walk and I was having to use the crutches for anything longer than a walk down the hall. Scheduled an appt with the sports doc yesterday afternoon and came up with a game plan.

Dr. Rich agreed that it was almost certainly a torn plantar fascia. We discussed the pro/con of getting an MRI to better determine the extent. But decided to wait a couple weeks first since regardless of the MRI outcome the treatment would be the same for the first 2 weeks. And also since I'm not in a big rush to overcome this in absolutely the quickest amount of time possible we decided to take the slow, deliberate approach to dealing with it.

Also discussed options for the next 2 weeks: cast vs. boot vs. crutches, etc. Decided to go with the boot for now with the option of using crutches if pain is uncomfortable without them. I feel better today than the last couple of days but still prefer to use crutches if I'm walking more than about 50 ft. I'm also supposed to follow the typical routine of R-I-C-E throughout each day.

After 2 weeks we reevaluate. He said recovery from these type injuries can vary greatly from person to person, anywhere from 3 weeks to 3 months for full recovery. He also confirmed what Teena had implied in her comments to me that when the plantar "pops" like this in can actually have the same effect as surgery (i.e. the "poor man's surgery") and oftentimes after this happens to someone they find they are cured of plantar fasciitis in that foot forever. That would surely be nice if that were the case.

Most likely after the 2 week period I'll lose the boot and start into the PT and slowly start working in some type of cross-training.

We didn't really talk about the mental aspects of recovery. So far I'm doing well in that department but I'm sure it will get tougher here soon. Just really going to try and focus on all the innumerable positive things in my life and avoid the woe-is-me self-pity depression cycle and not turn into a grouch.

Comments
From Calvin on Tue, Apr 13, 2010 at 11:11:40 from 66.133.117.3

Tom I'm sorry to hear about your injury. Sounds like it will take some time regardless but I hope it heals up fast for you. You'll be back.

From Tom on Tue, Apr 13, 2010 at 11:15:02 from 137.65.56.16

Thanks Cal. Just noticed I put this on Monday rather than today. Oh well what the heck.

From Jeff L on Tue, Apr 13, 2010 at 15:29:24 from 76.164.29.58

Hey Tom, I too am sorry to hear about your bad luck. Hopefully it doesn't keep you down for too long. The mental struggle is the worst, but sounds like you have a great perspective so far.

From Clay on Wed, Apr 14, 2010 at 13:10:22 from 67.222.231.10

Tom I'm just getting to blogging after the weekend and spring break and I see your injured!!! All I can say is CRAP!!! I would say something else but this is a family operation. Hang in there and try and stay positive, you will recover. If I can do anything then let me know.

From Tom on Wed, Apr 14, 2010 at 13:53:42 from 137.65.56.16

Thanks Jeff and Clay. So far so good, although it sure looks like a nice day for a run outside today :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Here is my question of the day: So how come even though I'm doing no exercise, my appetite doesn't seem to be diminishing whatsoever?

Comments
From Kam on Wed, Apr 14, 2010 at 14:39:20 from 68.66.163.179

You've been habitually putting a high nutritional load, and the relatively short layoff from vigorous exercise isn't enough time for your body to make adjustments.

From Tom on Wed, Apr 14, 2010 at 14:43:31 from 137.65.56.16

Thanks for some perspective Kam. I'm hoping after a few days my desires to eat everything in sight will decrease. But at the moment a big bag of chips or hunk of dark chocolate sounds pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just thought I'd make a quick update on the injury situation. Slow improvement, foot is feeling a little better every day but nothing dramatic. Still wearing the boot most of the time. Using crutches less than before, mostly for longer walks or when I want to move at quicker than 30-min/mile pace.

I'll probably use the boot through the weekend. Might try some gentle biking next week as well. Appetite is still pretty strong, whatever part of the brain controls that still seems to think I'm in training, I would hope that calms down a bit soon or I'll be adding some serious lbs to my frame. Probably up a pound or 2 already.

Doing better mentally than I expected, probably helps to be pretty busy at work right now and also to have great support at home. But starting to feel a bit like a slug and having some of the nervous energy and antziness like you get a few days before a marathon during heavy taper time.

One day at a time....

Comments
From jtshad on Thu, Apr 15, 2010 at 16:54:08 from 204.134.132.225

Sorry to hear about the injury, I hope you continue to heal effectively and get over this in the shortest time possible.

From Dale on Thu, Apr 15, 2010 at 19:26:31 from 69.10.215.11

If you find the stomach off switch, let me know. Or even the slow down switch. Either one would be nice to have.

Keep on healing...

From Brent on Fri, Apr 16, 2010 at 11:44:27 from 168.178.30.194

Tom, just read you blog entries the last few days, tough running injury, had almost the same injury several years ago. I basically biked like heck for two months and wore the boot, cortizone shot, etc. I did find the cause of the injury, poor dress shoes and the wrong running shoes. I remember you mentioning your poor dress shoes a few weeks back. I am rambling on, I only wear dress shoes now from New Balance for the proper fit and support, has made a world of difference. Bottom line - try to figure out the root cause of the injury. Hey, I agree with you 150% trying not gain weight while not running, almost impossible.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Injury update....foot a little better each day but progress is slow. I've ditched the boot and crutches but still walking very gingerly and with a limp.

With the way things have gone for me and with what I've googled lately on plantar fasciitis vs. plantar tear or rupture I'm pretty sure I've got a major tear or rupture. Recovery will likely be similar to stress fracture or possibly a little longer, 2 - 3 months. But as I've mentioned before the good news with the rupture is that once it heals there is a very good chance I won't have PF problems in that foot every again. If that's the case maybe I should try to rupture my other foot as well!

I'll go see the doc again the end of this week or early next week to reevaluate and decide next steps. I probably won't try any cross-training before then just to be on the safe side. I sure don't want to reinjure it and be back to where I was a week ago and have to go back to the boot and crutches.

Feeling very tired and sluggish the last couple of days. No major depression or anything yet but mentally this week will likely be tougher than last week. But I'm trying to keep perspective and Kim has been a great support. I am enjoying my "coach" role with her and helping her get ready for the 1/2 marathon in a couple of weeks.

Comments
From Clay on Mon, Apr 19, 2010 at 14:19:30 from 67.222.231.10

Hang in there Tom, I know its tough!!! Its hard sometimes to wonder why these things happen but they do. What half is Kim running?

From Tom on Mon, Apr 19, 2010 at 14:22:05 from 67.199.180.90

Thanks Clay. Kim's running the Provo 1/2 marathon.

From Clay on Mon, Apr 19, 2010 at 14:55:10 from 67.222.231.10

When is that?

From Tom on Mon, Apr 19, 2010 at 14:59:41 from 67.199.180.90

Week from Saturday (May 1).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Injury update....about the same as before, getting a little better each day. Slow going but as long as each day is a little better than the one before I'm pleased.

Surprisingly I'm not completely-bonkers-stark-raving-mad-lunatic-man like I thought I would be at this point. Got over the very sluggish and tired phase, and my appetite has finally calmed down a little. Today I actually weighed at 138 which is right around the weight I usually hover when I'm in race shape. I'll be happy just to keep any weight gain to 5 lbs or less.

Thought I'd just mention the factors that I believe have helped me stay sane during this period of pretty much ZERO exercise for almost 2 weeks:

1) Great supportive and patient wife and family.

2) Been very busy with other projects, mostly work stuff where I've been under the gun the last while.

3) Keep perspective by comparing my situation vs. a zillion other people in much more dire circumstances.

4) Run vicariously through Kim's running efforts in my role as "Coach Tom". I'm excited to play the cheerleader role when she runs Provo 1/2 marathon next week.

5) Stay spiritually focused - in the words of Elder Busche whose youtube video I link to at the bottom of my LT running goals in my profile: "When you are physically sick, tired or in despair, steer your thoughts away from yourself, and direct them in gratitude and love towards God".

Probably be going back to the sports Doc early next week. I'll update again then.

 

Comments
From RivertonPaul on Thu, Apr 22, 2010 at 11:55:31 from 67.42.27.114

Hang in there.

From Andy on Thu, Apr 22, 2010 at 12:26:45 from 159.212.71.200

Glad to see things are progressing and that you are maintaining a positive attitude.

From Clay on Thu, Apr 22, 2010 at 19:51:30 from 174.52.210.152

Hang in there Tom. Thanks for the kind words too;)

From Simmbad on Fri, Apr 23, 2010 at 20:36:06 from 67.199.182.58

Sorry to here about youre injury, keep hanging in there and you will be back out on the road before you know it.

From Tom on Fri, Apr 23, 2010 at 21:06:28 from 67.199.180.90

Thanks for the support and encouragment guys.

From RivertonPaul on Mon, Apr 26, 2010 at 12:12:22 from 67.42.27.114

When you're up to it, the pool running is a good alternative. Get better soon.

From Tom on Mon, Apr 26, 2010 at 12:20:38 from 67.199.180.90

Thanks Paul. I'm going to the Doc tomorrow and I'll discuss crosstraining options with him. HOpefully there is something I'll be able to start doing soon.

From Brent on Mon, Apr 26, 2010 at 14:59:05 from 168.178.30.194

Bonkers - no exercise - bonkers on bonkers - good work, I would be clock work orange. Hope your back on the roads healthy soon. The diet thing, how do you not eat like you are running? What will power, I thought you would be icing from the inside out with ice cream.

Stay Kool, B of BS Rools out

From Tom on Mon, Apr 26, 2010 at 15:56:15 from 67.199.180.90

Brent I have done a little icing from the inside :) But I noticed after about a week or so where my appetite was about the same as when running then it calmed down.

Also food just doesn't quite taste as good to me after over 2 weeks of doing no exercise. In general it seems like my senses and alertness are dulled. Just kind of a general feeling of "blah".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Injury update....

Mostly still improving little by little each day. Was bummed out Sunday because it seemed I had taken a step backward but now I'm thinking it was just my lousy Sunday shoes. I've vowed to get some nicer shoes before the end of the week. I've seen Birkenstocks recommended, also my neighbor sells SAS shoes. If anyone reading has a suggestion let me know.

Went to the Sports Doc today to check on progress and make gameplan for next few weeks. Decided on the following:

- Try some easy biking, move on to more aggresive or eliptical in a week or 2 if things go well.

- Start some PT - ultrasound and mild foot massage moving on to more aggressive massage, stretches and strengthening.

- Do a 1 or 2 week round of steriodal anti-inflammatory - Prednisone I think.

I'm still hanging in there mentally, it will be nice to do some biking and remember how to sweat. Probably gained 2 pounds or so but that's within my 5 lbs or less goal. Looking forward to seeing how Kim does on Saturday.

 

Comments
From Andy on Tue, Apr 27, 2010 at 21:48:01 from 198.60.114.178

Two pounds is nothing. I put that much on over a normal weekend while still exercising (then spend the rest of the week working it off).

From Clay on Wed, Apr 28, 2010 at 12:50:23 from 67.222.231.10

Your doing a lot better than I would be doing Tom, you have a great additude!!! Just keep hangin in there and you will get past this bump in the road.;)

From RivertonPaul on Wed, Apr 28, 2010 at 12:51:14 from 67.42.27.114

Glad you were able to make a plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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First day of post-injury crosstraining. 30 minutes on the exercise bike at the gym. They were showing Avatar which Kim and I just saw Saturday so I grabbed the MP3 player and listened to some tunes.

The biking was boring but it did feel good to sweat and I'm feeling good afterward. No complaints from the foot. HR already higher than what I used to see for biking but I suppose that's to be expected.

Just to experiment I tried a few steps on the eliptical and stair machine but I could tell it was a no-go for anything but bike for now. When I can walk normal without pain or any limp then maybe I'll try other stuff.

I just don't know if I can be diligent like last time I had to crosstrain and like Riverton Paul and get in 90 minutes on weekdays and 2 hours+ on Saturday.  Especially with only bike as the option I don't think I can do more than 45 minutes or so. For now I'll just take one day at a time, maybe try 35 or 40 minutes tomorrow and see how it goes. Maybe they'll let me do something in the pool at the PT's office.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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35 minutes on the awesome exercise bike.

Comments
From TBean on Thu, Apr 29, 2010 at 16:37:40 from 134.24.147.249

It looks like you got a game plan. It just isn't a very fun game plan but I hope it works.

From KP on Thu, Apr 29, 2010 at 16:40:14 from 65.208.22.25

keep the positive attitude!!

From RivertonPaul on Thu, Apr 29, 2010 at 19:01:30 from 67.42.27.114

Sorry you are having to bike. Hope you get the go ahead to pool run soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Went to see Von my physical therapist this morning. He had them do a bunch of stuff - ultrasound, e-stem, massage and ice. Hoped to have some time to do some biking as well but the other stuff took a while so only had time for 15 minutes on the bike.

After massaging both feet Von said he could see a noticeable difference between the plantar fascia on the left (torn/ruptured) foot vs the right foot. He thinks I am correct in thinking a large portion of the plantar on the left has detached at the heel. He says this isn't necessarily a bad thing but I'll need to take care to always use shoes with good arch supports to make up for the lost functionality of the PF in the left foot. Otherwise I run the risk of losing my arch, getting flat feet (at least the left one) and having all kinds of nasty problems that come with that.

Von is a great guy (also a childhood bud) and excellent PT. I highly recommend him.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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PT in the morning, same type stuff as Friday. Foot felt a little worse over the weekend but Von had told me I might hurt a bit after the first few PT sessions. But today I feel the best I've felt so far, maybe my 80 yr old walk is down to 75 yr old.

Also 40 minutes on the bike at the gym at work. Felt easier than last week and I was surprised to see my HR work it's way up near 150 by end.

I will be glad when I'm done with this round of Prednizone. I don't like the way it makes me feel, anxious and stressy. Also seems to bring out the mental basket case in me. I thought it was ironic that the 1st song that came on at the gym was Basket Case. Thanks Kim for being patient and understanding with me.

Another weird thing at the gym. I was listening to My Sharona on the headphones and I notice the guy next to me is jumping rope exactly to the beat.  I was sure he would get off after a few seconds but he stayed on beat the whole time he was jumping through 2 full verses of the song. Kinda strange.

Comments
From Dale on Mon, May 03, 2010 at 19:41:44 from 69.10.215.11

Listening to My Sharona on your headphones wasn't the strange part?

Glad your foot is progressing.

From Tom on Mon, May 03, 2010 at 22:08:46 from 67.199.180.90

Yeah good point Dale. Not sure how that song got on my play list. One of the most annoying songs of all time to get stuck in your head. Dang now it's stuck in my head.

From Dale on Mon, May 03, 2010 at 22:46:44 from 69.10.215.11

Just sayin'. The first step in recovery is admitting you have a problem.

From Brent on Mon, May 03, 2010 at 23:04:51 from 168.178.30.194

Tom, one hit wonder? good news, feeling better. Your play list, hum, any lady ga ga?

Be Kool, B of BS Rools out

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45 minutes on the bike. Don't think I can stand going any longer than that on the bike. Hopefully in another week or 2 I can add on some eliptical minutes.

Foot is feeling pretty good today, I may even be down to a 70 yr old walking gait. Also pleased to see my weight hanging around 139-140 the last couple of days.

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From Brent on Tue, May 04, 2010 at 23:08:03 from 66.7.127.219

Tom, 100 commando points for being the good husband, supporting Kim at the half. Seems like your headed in a good direction.

Be Kool, B of BS RooOls out

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Feeling good today. The prednizone-aided funk I was in the last few days is gonzo, hopefully for good now that I'm done with the steriodial meds.

Went to PT this morning and hadn't planned on doing anything else since I've been buried at work, but I had a bit of a breakthrough work-wise, so I decided to do a quick 30-minutes on the bike.

Felt great, dare I say I actually enjoyed the bike? Guess it was only 30 minutes and it helped that the tunes I was listening to were mostly upbeat and cheery to go along with my sunny disposition.  All the Small Things (Blink-182), Rise Above This (Seether - I like the line "I'll mend myself before it gets me"), and Cheer Up Boys (FooF). Also some slow, trippy Pink Floyd tunes.

Was able to work my HR up into the high 150's.

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From TylerS on Wed, May 05, 2010 at 14:03:42 from 70.102.167.2

I will be on a bike tonight! My IT band is killing me. I hit 8 miles and and it starts hurting me. If you have any suggestions please let me know/

From Dale on Wed, May 05, 2010 at 14:41:28 from 69.10.215.11

Phew. Much better selection of tunes....I won't have to question your sanity today. Glad things are looking up.

TylerS: Try rolling it religiously...a few times a day, especially right before and after a run. That's helped with mine any time it gets tight. I'll try the stretches periodically but they never seem to do much.

From Tom on Wed, May 05, 2010 at 14:48:18 from 67.199.180.90

Tyler I read you last blog entry and I'm wondering if you aren't actually dealing with runner's knee (i.e. chondromalacia) problems rather than IT band. You described the pain as being below the kneecap which is the classic sign of runner's knee. IT band pain on the other hand is on the side of the knee. Check out this link and see if it describes what your dealing with.

http://www.time-to-run.com/injuries/thebig5/runnersknee.htm

This is a very common injury, although it's one of the few injuries that I've never experienced. If I recall correctly it has to do with imbalance between the quads and hams and I believe biking is just what you need to strengthen the quads to hold up that patella better so it doesn't sag and give that pain below the cap.

From Brent on Wed, May 05, 2010 at 22:47:43 from 66.7.127.219

Tom, nice bike effort to hit 150, keep hard on the resistance, keep the quads rock hard.

Stay Kool, B of BS rools out

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45 minutes on the ex bike. Not as enjoyable as yesterday's workout but not too bad. Been fighting a headache all day. I think the biking is helping the foot healing process move along a little quicker. Maybe getting more blood to the injured area?

Had some good tunes going including some songs I like to listen to before races or during a race to get some motivation to endure to the end or pass that guy just in front. Today's running song-of-the-day is "Just A Job To Do" by Genesis, a fine 70's/80's band.

The song is about a hit-man but a few choice lyrics apply nicely to racing...."I got a name I got a number, I got a line on you.....I got a name, I got a number, I'm coming after you!"......"cause the harder they run, the harder they fall, I'm coming down hard on you"...."Keep runnin keep runnin"......"the footsteps close behind"....

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From Dale on Thu, May 06, 2010 at 20:24:04 from 69.10.215.11

Molly Hatchet, Flirtin' with Disaster.

We're flirtin' with disaster, ya'll know what I mean

And the way we run our lives it makes no sense to me

I don't know about yourself or what you wanna to be, yeah

When we gamble with our time we choose our destiny

From Clay on Fri, May 07, 2010 at 13:05:12 from 67.222.231.10

I love that song Tom, it gets me pumped too! Keep keeping positive, your doing great!

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Almost at 4 weeks now since the injury. Went to PT this morning. Von had me do an "exercise" for the 1st time if you can call it that. More like a game. I'll call it the lost-my-marbles game. Pick up marbles with my toes and put them in a cup. Of course Von couldn't give me a regular size cup he had to super-size it. I was significantly better with my right foot than the left. Not sure if that was because I'm right-footed for because the left is the one with the big tear. Maybe a little of both. I think I'll time myself next time and establish my baseline PR.

45 minutes biking at the gym. Notable bands/songs on the playlist today include GrooveLily - Are We There Yet? and Rewind (Calling All Aliens?), Journey - Be Good To Yourself , and finally that fine band Queen with this little song that pretty much describes by present training regiment.

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From RivertonPaul on Fri, May 07, 2010 at 18:27:18 from 67.42.27.114

Nice post, hang in there.

From Tom on Fri, May 07, 2010 at 18:29:54 from 137.65.56.73

Thanks Paul. Obviously I was inspired by your many youtube-aided postings.

From RivertonPaul on Fri, May 07, 2010 at 18:31:41 from 67.42.27.114

Plenty on Youtube to go around. :)

From Brent on Fri, May 07, 2010 at 22:57:38 from 66.7.127.219

tom tom, keep beating those getting better drums, with Freddy. Congrads on STG entry. Keep after those quads, keep em strong.

Stay Kool, B of BS Rools out

From JimF on Mon, May 10, 2010 at 11:13:06 from 67.162.67.145

Sounds like you are keeping a great attitude through your injury. I hope you continue to improve and can get back to running soon.

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Yahoo - the foot is feeling great today! I think I'm walking pretty much normal now and I can put full weight on the left foot. Went to PT this morning to do the usual routine (US, E-stem, marbles, massage, ice) and talked with Von about whether I should try anything beyond the bike. He suggested we wait 1 more week then try some upbeat treadmill walking next week. Sounds good to me. I surely don't want to be too aggresive and re-tear and be back to square 1.

46 minutes on the exercise bike. Felt good. Playlist include Cake, AC/DC, Van Halen, Billy Squier and this fine little running ditty from Tom Petty.

 

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From Clay on Mon, May 10, 2010 at 15:40:52 from 67.222.231.10

Thats a pretty good play list! Its good to hear that your on the road to recovery...

From Kim on Mon, May 10, 2010 at 18:48:17 from 67.199.180.90

I don't think Tom Petty got where he is in his career by his looks. But great runnin song! Lookin' forward to ya getting home and pickin up your marbles again! : )

From TBean on Tue, May 11, 2010 at 11:51:36 from 134.24.147.249

Good to hear you're making progress.

I didn't know you played marbles. I loved to play marbles in my early youth.

From Tom on Tue, May 11, 2010 at 12:01:43 from 137.65.56.16

Terry maybe I'll bring the marbles down to the condo on SGM weekend and we can play :) Although I'll bet you haven't played the marble game the PT has me play - pick up marbles with my toes and put them in a cup. We've been playing this at home and I'm afraid I'm the worst in my family.

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47 minutes on the bike. Still feeling good. Mostly newer, post-80's tunes on the player today. Lots of greasy kids stuff. Green Day, 311, FooFighters, Weezer. This Collective Soul song wins the prizy today for capturing the spirit of the good vibes I had going.

 

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From RivertonPaul on Tue, May 11, 2010 at 17:41:34 from 67.42.27.114

Tom's VH1 presents.

From Kim on Tue, May 11, 2010 at 17:44:30 from 67.199.180.90

Ya know, Mr. Riverton? You were his insirtation! : )

Tom: I hope the good vibes feeling is more like the song and not the video! Seems a little violent and I think he didn't even save the girl. :(

From Tom on Tue, May 11, 2010 at 18:03:31 from 137.65.57.31

Yeah I'm not sure where that video came from. Has nothing whatsoever to do with the song.

From Brent on Wed, May 12, 2010 at 13:20:45 from 168.178.30.194

Tom, expected Hell Boy or Kill Bill to make an appearance in the Utuber - have fun in St.George, we are running the Ogden half on saturday, going down the next weekend. Have fun, keep up the good rehab.

Stay Kool, B of BS Rools out

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45 minutes on the bike. Crazy busy at work I was lucky to get away at all. Almost kinda hoping for the layoff lately.

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From Brent on Wed, May 12, 2010 at 23:53:03 from 168.178.30.194

Tom, layoff does not sound good - did you me layoff from running?

Stay Kool, B of BS Rools out

From Tom on Thu, May 13, 2010 at 15:25:59 from 137.65.56.16

No Brent I meant that other kind of layoff. Working for a dying-a-slow-death, understaffed company can wear a person down sometimes and a good-sized severence package and prospect of looking for a new job sometimes looks quite appealing. Not quite as appealing without the severence though.

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47 minutes on the bike. Wide variety of tunes today. Starting to hear the same songs over again so I must have just about covered my whole play list.

Today's workout tune-of-the-day is another fine one-hit-wonder 80's tune by The Vapors. Dale may question why this is on my playlist and I'm really not actually sure how it got there. It's in honor of my son Camron who is currently visiting Japan, and who interestingly enough actually turned Japanese on his mission (in a good way :)). 

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From Brent on Thu, May 13, 2010 at 15:23:29 from 168.178.30.194

Tom, are you keeping the music infomurcials rich buying one hit wonders? You need about 1,000 songs on the IPOD to keep from getting bored on a stationary bike. Running - who needs music when you have the music of nature.

Stay Kool, B of BS Rools out

From Tom on Thu, May 13, 2010 at 15:26:27 from 137.65.56.16

Exactly Brent.

From Kim on Thu, May 13, 2010 at 15:53:04 from 67.199.180.90

Now there is some good 80s memories!

From Dale on Thu, May 13, 2010 at 20:15:03 from 69.10.215.11

You are safe. I've never heard of the Vapors. I must've missed that hit.

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30 minutes on the bike at the gym in our SG condo complex. Wanted to go longer but that's all I could handle on this type bike. It looked brand new and expensive but it was one of the exercise bikes where you pedal with legs horizonal rather than vertical and it strained my back and quads in a way that I couldn't get into any kind of rhythm. Would much rather have run with Kimi on the bunny trail this morning.

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From TBean on Fri, May 14, 2010 at 16:45:08 from 134.24.147.249

You're a good man to do 30 min. on one of those bikes. I hope you had some RATT, Quiet Riote, Scorpions, or Loveboy to pass the time.

From Tom on Fri, May 14, 2010 at 22:46:15 from 74.211.9.52

Terry I forgot my tunes so I had to watch the TV instead. The remote didn't seem to work so ended just watching ESPN. Not much on at 11am.

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Absolutely beautiful day today in St. George, especially during the morning hours. Haven't been able to bring myself to ride the bike today but I did do a little walking this morning on the river trail, about a mile. Some while Kim and running then the last 1/2 mile or so with Kim as she cooled down. Nice to see that sunshine, don't get any of that on the exercise bike.

Also probably walked another mile or so during the course of the day. Nice to be able to do that now although Von (PT) didn't want me to do much until Monday. Hopefully tomorrow the feet will be forgiving. I feel OK now but my left foot does get tired pretty quick. Not really painful but more just feeling of weakness.

Been enjoying the Ogden race reports. Congrats to everyone who ran, sounds like the conditions were ideal.

Maybe I'll walk over to the clubhouse where Kim and the girls are playing racquetball and watch them as I pedal the exercise bike a little :)

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Walked 1 mile on the TM (whopping pace of 17 min) then 45 minutes on the bike. No tunes today so it was tough battling the boredom factor. No pains in the left foot while doing stuff other than a pain on the non-injured outside edge which I'm sure is a just a side effect of walking too much on the outside of my foot over the last 5 weeks as I've babied the injured area.

I'll stick with the walking/biking routine this week then mid-next-week Von is going to have me try some pool running.

Trying to decide if I should count walking miles or not? I haven't bothered with trying to figure out biking equivalent miles and logging anything besides the big goose egg since the injury.

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From Dave S on Mon, May 17, 2010 at 15:33:13 from 4.254.231.234

Tom, have you tried biking outdoors on a road or mt bike. Much less boring [at least in my opinion]. I enjoy an hour on the bike but I think I would dread it on the stationary. Good luck with a speedy recovery. That pool running seems to work great for a lot of people.

From TBean on Mon, May 17, 2010 at 17:47:22 from 134.24.147.249

This is a running blog, not a biking or walking blog. There are no equivalents to running except that you burn calories and stay in shape. If you don't run it is hard to be a good runner.

Keep up the good work on the recovery.

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About the same as yesterday. But also tried a minute each at the end on stair machine and elliptical just to see how it compared to last time I tried a couple of weeks ago. Much much better. No pain at all where 2 weeks ago I new immediately it wouldn't work. 

I think I'll slowly start adding in the stair/elliptical minutes and back off the bike and get to where I getting around 80 minutes total workout with 20 minutes each on bike, stairs, elliptical and walking. I've promised myself that I won't attempt any running (besides pool) until after our cruise at the beginning of June.

I think I'm starting to see the light at the end....

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From Dale on Tue, May 18, 2010 at 19:44:39 from 69.10.215.11

Just make sure that light isn't the oncoming train! All too easy to get lulled into a false sense of security then whammo! But it really sounds like you're taking the cautious approach and that its paying off.

Hmmmm....a cruise as Physical Therapy, huh? That's a new one on me....

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20 min walk on TM (1.2 miles), 40 min bike, 5 min each both stair machine and elliptical. Watched Sherlock Holmes.

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From TBean on Wed, May 19, 2010 at 15:50:03 from 134.24.147.249

Nice to see you at least walking again!!

From Kim on Wed, May 19, 2010 at 15:52:31 from 67.199.180.90

Yes Terry, it is nice to see him walking again! Great pace Tom! I think now would be a good time for me to race you! :)

From Calvin on Wed, May 19, 2010 at 16:02:45 from 66.133.117.3

Way to go Tom. I'm happy that you're making progress.

From Brent on Thu, May 20, 2010 at 11:37:14 from 168.178.30.194

Tom Cruise - have fun, no riskly business on the cruise. Rehab going well. Kool

Stay Kool, B of BS Rools out

From Tom on Thu, May 20, 2010 at 14:24:03 from 137.65.56.16

Thanks for the support guys (and Kim ;)).

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70 minutes of various stuff. 20 min TM walking (incline = 7), 30 min bike, 10 min stairs, 10 min elliptical.

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TM Walk - 20 min, Bike - 20, Stair - 15, Elliptical - 15, 70 minutes total. Watched most of the the movie "Jumper".

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From JimF on Sun, May 23, 2010 at 15:26:53 from 70.6.44.144

Nice job on the cross-training. Looks like you are doing great at staying fit. Hope the foot is getting better.

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Went for a 20-min walk outside with Kim. Weather was unsettled but it was nice to be outside and nice to have Kim with me.

Had a great time with my daughters on our daddy-daughter overnighter last night. Went with John and Nate (3 daughters each) up to Nate's parents ranch up in Elkridge. Girls had a ball riding horses and 4-wheelers.  Probably ate a bit too much but what the heck.

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Had planned to do an 80-minute gym quadrathlon including TM walking, biking, stairs, and elliptical, 20-mins each. But when I got to 20-min on the stairs some guys were still hogging all the elliptical machines so I ended up with 28 min on the stairs and 12 on the elliptical.

Legs feeling good and foot still improving week to week. I'll likely try my first steps of running in a couple of weeks. Looking out the window at the snow I was thinking that if I have to be stuck in the gym during May, then cold and rainy/snowy May 2010 is probably a good one to choose.

Opted for the radio today. Channel surfed but mostly listened to K-Love.

 

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From Kim on Mon, May 24, 2010 at 15:41:35 from 67.199.180.90

Hey Tom, did you and Terry get all the changes done for the marathon exchange? I was noticing that it all has to be done here soon.

From Kerry on Mon, May 24, 2010 at 16:00:57 from 71.37.93.65

Way to keep up the workouts, Tom! You're right, if you had to be stuck inside, this spring has been a good time for that. Good luck on your recovery!

From TBean on Mon, May 24, 2010 at 16:21:37 from 134.24.147.249

Kim, I think the change was made on the computers. I just need to get Tom some change.

From Dale on Mon, May 24, 2010 at 17:48:00 from 69.10.215.11

Just think of how easy running up hills will be with all that stair work.

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Pressed for time today. Crazy under pressure at job. Did 60 minutes XT split across bike, stairs, and elliptical. Hopefully it will work to go for a walk tonight.

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From Kim on Tue, May 25, 2010 at 15:49:04 from 67.199.180.90

Hold on babe! Only 3 more days till vacation!

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PT in the morning. This will probably be last session unless something flares up or goes south in the next while. Everything is looking good and Von gave me the go ahead to try a little running starting in June!

Later I did 60 minutes of XT at the gym. Got wild and crazy and mixed up the order: Elliptical 1st, then bike, then stairs. I'll go for a walk in the evening with Kim.

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From Kim on Wed, May 26, 2010 at 14:58:54 from 67.199.180.90

Way to go you wild and crazy guy! Mixing things up like that! Whoa! Can't wait to see what the walk will be like with that wild and craziness!

From Bonnie on Wed, May 26, 2010 at 15:02:33 from 64.119.33.134

You are one lucky guy Tom, I would give a lot to take a walk with Kim!!!

I am glad things are looking up with the PT and will look forward to your being back to running!!

From TBean on Wed, May 26, 2010 at 16:24:39 from 63.241.173.64

You are so unpredictable!

From Dale on Wed, May 26, 2010 at 17:33:32 from 69.10.215.11

Absolute insanity...

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60 minutes XT (stairs, elliptical, bike). Listened to a little bit or reggae & calypso music to get me in a cruise mind set. Then again we're going Mexican Riviera this time not Caribbean. So maybe mariachi would have been more appropriate.

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From TBean on Thu, May 27, 2010 at 16:59:43 from 63.241.173.64

Get nice and fat on the cruise. You may want to try and break my sons record of eating 50 ice-cream cones on a cruise.

From Kim on Thu, May 27, 2010 at 17:01:13 from 67.199.180.90

La cucaracha, la cucaracha, ya no puede caminar

porque no tiene, porque le falta

las dos patitas de atrás.

Hola Amigo! We are going to have a great time! Fiesta, fiesta and even siesta!

From Dale on Thu, May 27, 2010 at 19:37:40 from 69.10.215.11

I wouldn't think it'd take too much effort to get into a cruise mindset.

Try cruising the Greek isles someday.....it is awesome (and cheap nowadays).

From RivertonPaul on Fri, May 28, 2010 at 12:43:43 from 67.42.27.114

I concur with Terry, eat, eat, eat.

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Same ol, same ol - 60 min XT (bike, elliptical, stairs). However that is 3 or 4 days straight now where I've mixed up the order of activities.

Watched a good old-fashioned John Wayne western. Not sure what the name was. John and his bros saving the family ranch and hometown from the evil dudes in black trying to buy up and take over the county using underhanded methods. Good stuff.

I've been taking walks at night most of the week also but haven't always been logging it. Last night I walked 2 miles. I'll probably walk 1 or so tonight then maybe 4 or 5 tomorrow morning.

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From RivertonPaul on Fri, May 28, 2010 at 15:38:55 from 67.42.27.114

Keep getting better.

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Walked out to Osbournes and back plus just a hair more for a total of 5 miles. It was nice to be out on a cloudy but beautiful Saturday morning. Also nice to chat with the SF runners if only for a bit.

At Osbournes I met up with Steve K who had also switched to walking mode since his hamstring was acting up. So it worked out nicely to have a walking buddy for most of the walk back home.

Everything feeling good as far as the feet. No pain. Only pains are in muscles mostly above the knee that haven't been used much for 7 weeks.

Heading out today to travel to LA to get on the big boat so this will likely be my last blog entry for a week or so. Time for some serious R&R!!  And when I get back it will be time for some NON-serious first running steps!

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From Clay on Sat, May 29, 2010 at 12:13:13 from 76.27.101.89

Have fun Tom you've earned it:) Be careful.

From Simmbad on Sat, May 29, 2010 at 21:15:31 from 67.199.182.58

Keep hanging in there Tom. Have a great trip.

From Brent on Mon, May 31, 2010 at 15:02:51 from 168.178.30.194

Tom, the big boat? Hope your back to running soon, have fun on the big boat? Gray and underway, love boat, canoe, Gilligan's island, take turns manning the oars? Well, likely the kick back and relax big boat, have fun.

Stay Kool, B of BS roolsout

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Day at sea on the ship. In the morning did what would be the usual routine throughout the week. 60 minutes XT (bike, stairs, elliptical) with some walking around the track on Deck 11.

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60 minutes XT at the ship gym plus lots of walking.

Had fun at Lover's Beach and doing some Snorkeling in cabo San lucas.

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Got daring and added some 10-20 second jogging-with-Kim segments into the walk around the deck 11 track routine. Feet felt great and no problems so decided to experiment through the week and add a bit more running each day up to 2 or 3 miles max. Also 60 min XT in the gym.

Today's excitement was the Zip-line in maZatlan way out in the boonies by this sleepy little Mexican town (pop. 150) that looked like it came right out of an old Mexican Western movie.

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Ran a full mile with Kim around the deck 11 track! No problems whatsoever with the feet, although a few other muscles complained that haven't been used for 8 weeks. The XT is nice but it sure ain't running.  Also picked up another .5 miles here and there during the walk. Hit the gym for 50-min XT.

Went Parisailing in Puerta vallarta. Very fun stuff!

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Day at sea. XT 50 minutes and 2 full miles running with Kim and the feet feeling just dandy! Another .5 here and there mixed with walking. Numerious aches and pains in the lower hamstrings toward the side. I remember last time I was injured being sore in this same area when I first started back running and it went away after a few days.

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Ran a nice little 5K with Kim on the ship track. This was our last full day of the cruise. Also did around 50 min XT and walking. I will hold at no more than 3 miles running/day for the next week. I'm really happy with the feet and NO PF pains!

The bummer of the day was Kim getting slammed with some kind of flu that has blossomed into pneumonia. She was so diligent with the running on the ship and logged 180 laps around the .2 mile track on deck 11. That ends up being 37 miles. Sure hope she recovers quickly and is able to feel well again and do her 1st WBR.

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Walked 2 miles and ran 3. Kim is really sick and is stuck in bed trying to recover from the Montezuma's Revenge flu and pneumonia she picked up in Mexico. Hopefully I can take care of her as well as she did me when I was on crutches that first while with the foot injury. But of course us guys really stink in the "mothering" dept.

I feel way out of shape (probably because I AM way out of shape). I'm always amazed how quickly the running fitness drops off during injury/rest time. Of course my major chow-down food-fest on the cruise ship all week didn't help. Looks like I'm up 3 or 4 lbs on top of the 3 or 4 I had already gained while injured. But hey they just had too much good stuff to eat on the ship. Ate truckloads of seafood and actually mostly healthy stuff, but lots and lots of it. I also ate a bundle of desserts.  But if I had to do it over I'd do the same thing, except for maybe cut back a little on portions at the Johnny Rockets meal - that was our 1 unhealthy indulgence.

Kim was rewarded for her diligence and didn't gain any weight. Actually with the nasty flu the last couple of days she may have lost some weight. Gotta look for those silver linings but I'm pretty sure Kim would be happy to take back a few pounds in trade for not having the pneumonia.

Stats for my run today: AP 9:34, AHR 152. The 152 is pretty sad for that pace, when I'm in shape I can run 7:30-8:00 pace with 152 AHR.

Plan is to hold at max 3 miles/day this week, maybe longer on Saturday if the legs/feet approve. Then very gradually build up over the next weeks/months to 5-10 per day. No speed work and no racing for the rest of this year. Cut back and/or rest at the first sign of any abnormal pains. I want to try getting a good mileage base and holding it for a few months without doing any hard stuff and hopefully that will set me up for a nice racing year next year and give my legs/feet the strength they need to not be so injury prone.

Comments
From Clay on Mon, Jun 07, 2010 at 15:55:52 from 67.222.231.10

Welcome back Tom and I hope Kim gets to feeling better soon. The food on those darn ships are so good you have to give it all you got while your there, thats what I did anyway;)

Take it easy.

From Calvin on Mon, Jun 07, 2010 at 16:11:53 from 66.133.117.3

Good to see you logging some miles Tom, and it sounds like a smart plan you're working on. In my book if you're only up 6-8 lbs from this whole injury/ recovery/ and cruise, you've done well.

From Andy on Mon, Jun 07, 2010 at 17:08:23 from 199.190.170.30

Glad to see the running mileage. Way to be patient with your recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Walked 1/2 mile then 3 miles nice and easy in my spiffy new shoes. Feet and shoes felt fine and dandy. Finished with 1/2 mile walk. This will probably be it for the day, maybe another walk sometime later if there is time.

Kim seems to be doing a little better today with the flu/pneumonia, hopefully that trend will continue. She's hanging tough through all the misery.

Walked around 2 miles in the evening.

Asics Gel 1150 (retired) Miles: 3.00
Comments
From RivertonPaul on Tue, Jun 08, 2010 at 11:20:35 from 67.42.27.114

Ease on back. Dang, our old(er) bodies, right?

From TBean on Tue, Jun 08, 2010 at 11:28:45 from 134.24.147.249

Two days in a row, you're practically a runner again. Let's see, 3 * 6 = 18 miles in a week. I'd say that's plenty for your back in action week.

From Brent on Wed, Jun 09, 2010 at 10:05:04 from 168.178.30.194

Tom, it seems like the conditioning takes forever to come back, it will return quickly when your foot is ready. Can you do some cross training that does not bother the foot to supplement your running? Hope Kim gets well sooon.

Hey, we could run together, your running my pace.

Stay Kool, B of BS Rools out

From Tom on Wed, Jun 09, 2010 at 11:26:31 from 137.65.56.16

Brent - I've doing some XT at the gym (bike, stair machine, eliptical)to supplment but this week I've been too busy. I plan on doing some XT indefinitely at least 3 days a week.

I'd love to run with you sometime Brent at any pace. Maybe down in SG one of these weekend when we're both down that way?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: 3 miles running, 2 miles walk

PM: 1 mile walk.

 

Asics Gel 1150 (retired) Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: 3 mile walk, 3 mile run

Asics Gel 1150 (retired) Miles: 3.00
Comments
From TBean on Thu, Jun 10, 2010 at 15:44:47 from 134.24.147.249

Nice to see the running repeats continuing to happen.

From Brent on Fri, Jun 11, 2010 at 12:06:36 from 66.7.127.219

Tom, yes, nice time your heading to St.George, let me know. I don't expect us to be going down for few weeks.

Repeats, do you can, do it again, any repeat beats no repeat.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to not run today and save my legs/energy for tomorrow where I'll try a 5-6 mile longer run. Instead I did 60 min XT (bike, elliptical, stairs - 20 min each) at the gym.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Listened to the rain falling pretty good around 5am and wondered if I really wanted to venture out. But then I remembered Kim running in rain (and snow?) seemingly most days all May so I ventured out at 6. Not a single person showed up from the SF group at the usual meeting place. Saw Hal in his truck and talked a bit but other than that didn't see a single other runner out. Don't remember the last time that happened on a Saturday morning. Maybe a couple were doing UVM but I don't think most were. Very strange.

I survived the 6 mile run experiment but I sure am out of shape. HR averaged 160 for 9:20 pace. But just happy to be able to run without pain. Sure is a bummer that when I can finally run then Kim gets pneumonia and can't get out. Happy to see her slowly getting better but we're not sure when running will be a wise thing.  She has done really well dealing with it though, very inspiring and I'm proud of her.

Afterward went to the Provo Mall to see the marathon finishers. Seems like most people did well and achieved their goals. It was great to see all the bloggers come in, especially my old bud Terry 'old' Bean who I had sold my entry to. He did me proud and got his sub-3 and still looked pretty good afterward. Good job!

Asics Gel 1150 (retired) Miles: 6.00
Comments
From Simmbad on Sun, Jun 13, 2010 at 13:05:40 from 67.199.163.126

Nice to see back at it Tom. You are an insperation keep at it, and I hope Kim gets well soon.

From Brent on Sun, Jun 13, 2010 at 20:06:17 from 66.7.127.219

Tom, you will be back to give that sub 3hr a shot, you have the dedication to train.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Early AM: Walked .5 miles, ran 3, walked .5 more. Feeling pretty good. Ran with major master's speedster Carl H for a bit and slowed him way down.

8:50/157

Late AM: 45 minutes XT at the gym (eliptical, bike, stairs).

Glad to see Kim was successful in her try-and-run-after-being-way-sick run test today! So nice to see her doing better and looking forward to having some company for tomorrow's run.

Asics Gel 1150 (retired) Miles: 3.00
Comments
From KP on Mon, Jun 14, 2010 at 14:54:57 from 65.208.22.26

you're doing quite well with your running! way to be patient with all the crosstraining. you'll be back to the old tom before you know it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nice 2 mile walk and 4 mile run in the early morning sun with the lovely Kimi-loo.

Asics Gel 1150 (retired) Miles: 4.00
Comments
From TBean on Tue, Jun 15, 2010 at 15:10:29 from 134.24.147.249

Already increasing your running miles. You'll be running SGM before you know it.

From Brent on Tue, Jun 15, 2010 at 22:15:54 from 76.8.201.223

Tom, any day running is a great day, keep up the rehab.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Early AM: Nice 4 mile run with Kim with a little bit of walking (.3 miles?). 9:20/145

Late AM: XT workout 45 minutes at the gym.

Asics Gel 2150 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4 miles with Kim then walked 2 more. Beatiful sunny morning, albeit a bit nippy for June.

Asics Gel 1150 (retired) Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Early AM: 3 miles at don't-care pace with Kim on another beautiful morning.

Noon: 45 minutes XT at the gym.

 

Asics Gel 2150 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Every run is a great run but today was an extra great run! Best I've felt post-injury. Kim and I slept in a bit then ran in the sun around river bottoms and powerhouse rd. Didn't worry about pace much just tried to go with the flow, which turned out to be around 9 min pace.

Did a few hills today to test out the foot and get the HR cranked up for a bit. Feet felt great and felt like I could have gone a few more. Kim was feeling great too, nice to see her nearly completely over the flu/pneumonia and her back behaving (meaning... having her back pains not being problematic, NOT that she had been misbehaving :)).

Had the roads nearly to ourselves with so many runners doing WBR. Hope things are going  well for all the relayers.

Asics Gel 1150 (retired) Miles: 7.00
Comments
From RivertonPaul on Sat, Jun 19, 2010 at 14:30:35 from 97.117.120.35

Glad you had such a great run.

From Simmbad on Sun, Jun 20, 2010 at 15:03:28 from 67.199.182.58

It is good to here you are both feeling well again. Hope you both have a great summer of training, and running fun in the sun. I will start on mon. to get ready for Park City Aug 21rst. See on the road.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Early AM: Ran 3 miles with Kim, walked 1 mile

Late AM: XT 45 minutes (elip, bike, stairs).

Asics Gel 2150 Miles: 3.00
Comments
From Brent on Mon, Jun 21, 2010 at 21:41:41 from 66.7.127.219

Tom, not much detail to your post, hope the rehab is going well, mountain biking is fun, nice ot have a couple bikes just for the fun of it. Sylvie is too timid to follow me on the trails, you need to be agressive to keep from biffing. Hope you can be rehabbed enough to give STG a run.

STay Kool, B of BS Rools out

From Tom on Mon, Jun 21, 2010 at 22:25:23 from 67.199.180.90

Thanks for checking up on me Brent. Things are going quite well with the rehab, should be good to go for STG and pace Kim to sub-4. I've been really buried at work lately, so haven't had time to do much blogging besides quick and done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

AM: Ran 6.3 miles with Kim then walked a couple more.

Asics Gel 1150 (retired) Miles: 6.30
Comments
From Dale on Tue, Jun 22, 2010 at 19:29:25 from 69.10.215.11

Glad to see your recovery seems to be progressing well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Early AM: 4 miles.  Ran a bit with Kim but she was having weird pains and thought she better walk a bit and stay close to home. So ran solo for a bit but was able to meet back up with Kim around mile 3 and was glad to see she appears to be OK.

Late AM: 45 minutes XT at the gym (E/B/S).

It was nice to open the Des News this morning and see this article about FRB long-timer Paul Petersen on the front page of the Sports section.

http://www.deseretnews.com/article/700042453/Runner-makes-wrong-turn-right.html

Asics Gel 2150 Miles: 4.00
Comments
From Dale on Wed, Jun 23, 2010 at 16:06:51 from 69.10.215.11

Great link and article. He may not want the attention, but definitely deserves to be recognized for the act of a true sportsman.

From Kim on Wed, Jun 23, 2010 at 17:17:47 from 67.199.180.90

That is a nice article about a nice guy! Not only does he deserve to have the article, I think the world deserves to see more good stories like this in the news! So even though he didn't want the attention I'm glad he let them do the article. Tom, did you put this on the honor board in the discussions? I think it deserves to be there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 on a beautiful morning with Kimi then walked another mile and a half. Glad to see that my legs/feet seem to be handling the ramping up the mileage without any signs of any problems.

Still keeping everything in the easy pace range, mostly around 8:30-9:30. That pace still feels harder than it should and HR still awfully high but I know with time all that stuff will take care of itself. Same with my weight which really seems to want to get stuck about 5 lbs above where it gets to when I'm in race shape. Just need to be smart and Continue in Patience.....

Asics Gel 1150 (retired) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: Ran 3 with Kim then walked a bit over 1.

Noon: 45 minutes XT (E/S/B).

Asics Gel 2150 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 miles, mostly with Kim and some solo. Longest run yet since the injury and first 30 mile week since April. Everything OK so far especially as far as the feet, so nice not to have foot pain so much of the time. Legs & lower abs doing OK too although the familiar areas complaining a bit at times (high hamstring tendon-butt-itis and sport hernia area). Those darn scar tissue areas just don't ever seem to completely be happy, but I've found they do alot better being active than when doing nothing.

Ave pace was exactly 9 min/mi. and felt pretty good, although average HR was still through the roof for this pace at 162.

Asics Gel 1150 (retired) Miles: 9.00
Comments
From Clay on Sat, Jun 26, 2010 at 16:00:09 from 76.27.101.89

It was a good week for you Tom, keep it up dude your on the right track.

From Dale on Sat, Jun 26, 2010 at 20:26:50 from 69.10.215.11

I hear you on the scar tissue. My left hip is never quite right. But better than the alternative, right? Double digits next!

From Brent on Sun, Jun 27, 2010 at 22:31:12 from 66.7.127.219

Tom, nice run, 9 miles is 9 miles, without Emeim, Was the run in the heat, would make sense for the higher HR.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 with Kim this morning and walked around 1.3. Sure has been nice out these recent June mornings and nice to see some sun while the days are still long. Soon enough we'll be running in the dark again I suppose, but we'll probably want to be out of the sun soon enough with the temps headed up towards 3 digits the next couple months.

Later at the gym at work did 45 minutes XT (E/B/S). I wish the x-training got easier (mentally I mean) after a while. I guess it has gotten a little easier since I first started but now that I can run I compare it to that, and stuffy gyms with no change of scenery just aren't very fun. But I really think doing a bit of XT most of the the training cycle will do wonders with keeping the injuries away while helping push the aerobic conditioning along. So we'll keep plugging away with the M-W-F XT routine.....

Asics Gel 2150 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice little 8 miler (1 mile of it walking) with Kim around the Leland/ballpark loop. Starting to warm up in the mornings, we were glad to have some clouds the last miles. Also especially windy today but we're pretty used to that in SF.

9:17/147

Asics Gel 1150 (retired) Miles: 7.00
Comments
From RivertonPaul on Wed, Jun 30, 2010 at 12:38:16 from 67.42.27.114

Glad you are getting in some miles again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 this morning at 6am with Kim then walked 1 mile. Windy again with a few drops of rain and a few rays of sunshine. Kim was surpisingly energetic and ran the 6th mile in 7:55, unexpected, considering she ran 8 yesterday and then didn't get to bed until 3:30am after her girls-night-out-vampire-movie-party-o-rama.

Later before noon did 40 min XT at the gym (S/B/E).

Asics Gel 2150 Miles: 5.00
Comments
From Kim on Wed, Jun 30, 2010 at 14:58:33 from 67.199.180.90

I would rather call it a werewolf movie! : )

From Brent on Wed, Jun 30, 2010 at 15:33:21 from 168.178.30.219

Tom, running pain free and happy runner? I think Sylvie caught the potential stress fracture early enough, hopefully, just a couple weeks off and she will be back at it. Don't see any coaching comments on Kim's workouts? Did you get fired as coach? We are going down to St.George the weekend of the 24th, let me know if your headed down, would love to see your condo.

Stay Kool, B Out

From JimF on Wed, Jun 30, 2010 at 20:45:07 from 12.50.85.194

Looks like your running is building back up nicely! Also, looks like you are being smart and patient.

From Tom on Wed, Jun 30, 2010 at 21:51:38 from 67.199.180.90

Kim - so does that mean I'm more of a werewolf than a vampire?

Brent - I haven't been fired yet as coach but we decided to take a low key approach for Kim for the SGM training: just run mostly easy and focus on building the mileage base without getting hurt, work in lots of up/downhill miles pretty soon to prepare the legs for SGM. Hoping to avoid repeat of last 2 yrs where ITBS problems give Kim grief. Also works nice for my rehabilitation. For sure in the past Coach Tom has pushed too hard but lately Kim would probably say I'm pushing too easy.

Looks like we've rented out the condo for 24th weekend, trying to figure out when to get there, we've been real surprised how much interest from people wanted to rent the condo during hot July. We'll be sure to let you know when we head down, I'm sure one of these times we'll hit it so we're both there at the same time so we can play and check out each others "Palms" getaways.

Jim - Thanks for checking on me. So far so good and hopefully if things go well I'll be set up for a good race year in 2011.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 miles solo then walked 2 miles. With Kim having 2 nights with not much sleep we thought it was a good idea for her to get some extra sleep today and run later or take the day off and run 6 tomorrow and long run on Saturday. I felt pretty good, getting the first indications that maybe my legs are coming back. Picked it up on the last mile a bit to sneak in under 8 although it was wind-aided. Dang wind has been extra nasty the last 3 days.

8:33/163

Asics Gel 1150 (retired) Miles: 5.00
Comments
From RivertonPaul on Thu, Jul 01, 2010 at 14:00:15 from 67.42.27.114

Nice run, good progress.

From TBean on Thu, Jul 01, 2010 at 14:26:54 from 134.24.147.249

Nice miles. Sneaking in a Sub-8. Hard to hold back a veteran runner.

From Clay on Thu, Jul 01, 2010 at 17:07:29 from 67.222.231.10

Its nice to hear that the old legs are coming back Tom, that is a really good sign. Keep working hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 in the early morn with Kim then walked 1.3. Later just before lunch went to the gym at work and did 45 minutes XT (E/B/S).

So tomorrow will be the first attempt at a double digit mile run. Going to try going 11 miles.

Asics Gel 2150 Miles: 3.00
Comments
From Calvin on Fri, Jul 02, 2010 at 16:34:40 from 66.133.117.3

Already into the double digits? Nice. Your recovery is coming along great it seems.

From Jeff L on Fri, Jul 02, 2010 at 17:19:28 from 76.164.29.58

Good luck on the longer run tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Woohoo! Survived my first double-digit miles run since the injury. Ran with Kim and felt good throughout and still plenty of energy at the end. Weather was near perfect, cooler than the last few days and just a light breeze. Since we need to start getting the legs used to hills we decided to run part way up/down Harry's.

Early miles were in the 9-9:30 range then we got the mojo going the last few miles and ran in the 8's including an 8:15-ish mile around 9. Toward the end we ran into Hal and Chad and ran with them for a mile or 2.

AP: 9:05

 

Asics Gel 1150 (retired) Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Slept in a bit then ran 4.5 in the sun with Kim. Pretty cool temps for July, probably still in the 50's, not a common occurrence for this time of year but I thought it felt great. We met up with Darin C just over a mile into the run and he stayed with us most the rest of the way. He and his wife just returned from a trip to Israel so it was fun to hear about their experiences.

9:00/150

Asics Gel 2150 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Still nice and cool for a July morning. Kim and I ran our 8-mile golf course loop. Mostly uneventful, although the dead skunk in the middle of the road was nice and fragrant. Started out nice and easy and finished around 8:30 pace. By the end I think we were nice and fragrant.

9:09/144

Asics Gel 1150 (retired) Miles: 8.00
Comments
From Dale on Tue, Jul 06, 2010 at 14:02:59 from 69.10.215.11

Glad to see you're continuing to click off the "uneventful" days running consistently. Looks like you've got that injury whipped.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 in the morning with Kimi. Man the weather this week has sure been about perfect for AM running, been enjoying it quite a bit. Started out nice and easy then added a little extra hill work, then as has been the pattern as of late we finished up with a sub 8:30 mile.

9:10/142

Later went to the gym at work and did 40 min XT (E/B/S).

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another nice little 6-mile progression type run with Kimiloo. Our friend the wind was back in force today. Saturday we're running (but not racing) the new Hobbler 1/2 marathon up Hobble Creek canyon (starts up Left Fork rather than Right Fork like the other Hobble Creek 1/2). So likely no run tomorrow as I want to still keep the mileage under 40 for this week.

9:04/146

Asics Gel 1150 (retired) Miles: 6.00
Comments
From TBean on Thu, Jul 08, 2010 at 10:02:17 from 134.24.147.249

From Crippled to having a hard time keeping the mileage under 40. That's a good problem.

From Calvin on Thu, Jul 08, 2010 at 11:03:44 from 66.133.117.3

Happy to see you running so well Tom. Is your pain/injury 100% gone now?

From Tom on Thu, Jul 08, 2010 at 11:45:47 from 67.199.180.90

Thanks guys.

Cal - with the left foot where I tore/ruptured the plantar fascia I have pretty much 0 pain, but sometimes it feels a little tired/weak on longer runs or if I'm on my feet all day.

With my right foot, which traditionally has been my problem PF foot, I do have a spot on the inside front of the heel where I'll feel some minor pain when I take those first steps after waking up or sitting for a long time. So far though no pain while running. I suspect I may have a small bone spur on that foot or just a big knot of scar tissue from long-time PF issues.

After seeing how well the left foot appears to have recovered I almost wish the right foot would rupture and loosen things up.

From RivertonPaul on Thu, Jul 08, 2010 at 13:27:30 from 67.42.27.114

Glad to see so much progress.

From Clay on Thu, Jul 08, 2010 at 14:24:51 from 67.222.231.10

I'm suppose to run the Hobbler Half as well but I don't think its a good idea at this point, I'm just trying to get healthy:(... Keep up the good work Tom your doing really good!;)

From Tom on Thu, Jul 08, 2010 at 14:33:35 from 137.65.56.16

Clay I think you're making the right choice to not run Hobbler and I hope you can soon get a handle on this latest setback.

I was a little nervous running it as well and succumbing to the temptation to go into race mode. But Kim and I have sworn a pact to run it similar to our other recent long runs and just enjoy a leisurly run down a canyon on a sunny Saturday morning.

From Brent on Fri, Jul 09, 2010 at 14:32:52 from 76.8.201.223

Tom, had to google this race, thought it was a hoax, good luck, let us know what you think of the race and course, may be a doer next year.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Did 60 minutes of various flavors crosstraining at the gym. Looking forward to the race tomorrow.

Comments
From TBean on Fri, Jul 09, 2010 at 15:16:53 from 134.24.147.249

Enjoy the race.

From Dale on Fri, Jul 09, 2010 at 19:37:32 from 69.10.215.11

Have fun and don't let that competitive streak make you do anything you might regret!

Race: Hobbler Half Marathon (13.2 Miles) 01:53:04, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Kim and I tried out the new Hobble 1/2 marathon. I told Kim I was going to take it easy and let her run whatever felt good and I would stick with her. I'm glad she was there or I may have been tempted to race and I'm definitely not ready to race a half just yet without something bad likely happening.

This race starts up the Left fork instead of the Right like the other Hobble 1/2. This is one is definitely slower, not as much downhill the first few miles and more rollers. And then the nasty last 2 or 3 miles slightly uphill with the sun blaring down. Seemed a bit long distance-wise also.

Overall I had a great time (meaning I enjoyed myself, not that my race time was spectacular), Kim wasn't loving it as much those last few miles in the sun but she was trooper and held on strong to the finish. I'm so glad my feet are doing so well post-injury and didn't give me any trouble on this my longest run since early April or late March. Hooray!!!

 

Asics Gel 1150 (retired) Miles: 13.20
Comments
From Burt on Sat, Jul 10, 2010 at 15:44:50 from 206.19.214.144

Good news Tom! I don't know who hacked my account and put that comment on Kim's report. I don't think you're old.

From TBean on Sat, Jul 10, 2010 at 18:19:31 from 75.169.113.163

Good to hear you're still injury free after 13+ miles!!

From Tom on Sat, Jul 10, 2010 at 19:13:24 from 67.199.180.90

Burt I forgive whoever it was who made that post! Although there is a ring of truth in those words.

Terry is was oh so nice to run the race and feel good and have the feet be in their happy place.

From Brent on Sat, Jul 10, 2010 at 22:46:42 from 76.8.201.223

Tom, good news, happy feet, nice job pacing in Kim. Would you recommend the race?

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 mile recovery run with Kim. Back was giving Kim troubles again. For a long time we've been trying to figure out what triggers the back problems but it's been tricky to nail down for sure. Of course the Saturday race could have something to do with it this time. We've also noticed the day after wearing high heels the back seems to complain more. Hopefully we can figure out how to keep that one under control.

Planning on 40 miles this week plus a bit of cross-training. 

Asics Gel 2150 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Walked a 1/2 mile, ran 6 then walked another 1/2. Kim is at the condo taking care of a few things yesterday and today so I was solo. I got a little rambuncious the last mile or 2 when the wind hits you in the back and accidentally ran the last 2 miles under 8 min, 7:40 on the fastest one so I'll call that one MP even though it felt more like 5KP by the end.

8:16/166

Asics Gel 1150 (retired) Miles: 6.00
Comments
From Andy on Tue, Jul 13, 2010 at 11:53:56 from 159.212.71.77

Glad to see your mileage creeping back up.

From TBean on Tue, Jul 13, 2010 at 17:23:32 from 63.241.173.64

Actually, I don't know how you have been holding back so long. Good to see you sneak in a couple sub 8's.

Now, no sub 7's for a long time.

From Clay on Wed, Jul 14, 2010 at 00:38:48 from 174.52.209.168

Nice run Tom, keep up the good work your doing great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nice and easy 9-miler with Kim. Finished up with .75 mile walk. Nice morning today, a little cooler than the last couple days.

9:36/144

Asics Gel 2150 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice and gentle 6 miler with Kim. Her ITB is threatening to act up again so we avoided the hills and backed off on the pace and hopefully we can nip this one in the bud. I'm thinking we should have run the Saturday race a bit more leisurely or made this week more of a rest week. Our Friday runs are always optional so we may play that card and maybe shorten the Saturday long run as well. Dang injuries always seem to be lurking around the corner, just waiting for us runners to make a single wrong move or bad decision.

9:47/135

Did 45 minutes various XT at the gym: elliptical - 15 min, bike - 10, stairs - 15. Legs feel really good after the XT, I need to remember to do these 2 or 3 times a week for the time being.

Asics Gel 1150 (retired) Miles: 6.00
Comments
From RivertonPaul on Thu, Jul 15, 2010 at 11:03:22 from 67.42.27.114

Dang them injuries. Are we getting older?

From Jeff L on Thu, Jul 15, 2010 at 12:59:30 from 76.164.29.58

I know you two are a bit older than me, but your string of injuries over the last year are not giving me lots of optimism that I will avoid further injuries in the future. Good running this week, Tom.

From Kim on Thu, Jul 15, 2010 at 15:31:05 from 67.199.180.90

gotta report here....I'm feeling really good today after this morning's run. I'm hoping it's just warning me to be careful and I will heed it's warning.

From Kelli on Thu, Jul 15, 2010 at 15:56:13 from 71.219.99.30

Seriously, PF and IT band issues are my nightmares! Both have plagued me the last three years. It stinks!! But, I know you guys are SMART and all will be well. Just avoid running downhill!!!!!

Have a great weekend!

From TBean on Thu, Jul 15, 2010 at 18:21:30 from 63.241.173.64

From the Injury Devil. Tom you've been doing a lot of cross training and easy jogging. Your legs are now in great shape ready for some faster running. You're a lean mean running machine.

From Tom on Thu, Jul 15, 2010 at 18:45:42 from 137.65.56.16

Terry I don't do so well doing much faster running in the early AM hours. The tendon-butt-itis complains too much.

For now I'm content to get a good base of easy miles through the summer then when temps cool down after SGM and I start running at work I'll add in some faster stuff.

I wouldn't exactly call me very lean and mean right now either. Still packing around my 4-8 lb. injury/cruise gut that just does NOT want to go away.

From Brent on Thu, Jul 15, 2010 at 22:47:59 from 76.8.201.223

Tom, from an old fart, just keep after it, your handling the situation with class. The tough part of injuries, what can we do different in running, stretching, strenght, etc. to keep from getting them again. After STG we should get together and run West Canyon up snow canyon, great time of year to start the Deseret Palm getaways. We are going down next weekend for a few days.

Stay Kool, B of BS Rools out

From Kelli on Fri, Jul 16, 2010 at 00:03:20 from 71.219.99.30

I think the hard part about injuries is GETTING FAT!! ;o)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Ran 4 solo miles around 7am. Kim made the wise move I think and decided to take a rest day. Being up for an hour or 2 before starting the run sure makes a difference in how the legs feel and in general level of perkiness. Just for Terry toward the end I decided to try and catch the overall ave pace 8-min man and ran a 7:05 for mile 4.

7:59/159

Later did 45 min XT at the gym.

Asics Gel 2150 Miles: 4.00
Comments
From TBean on Fri, Jul 16, 2010 at 14:14:50 from 63.241.173.64

Holy Cow!! A 7:05!! You're not suppose to be flurting with sub 7 for a long time. I am please to see you take down 8. It's good to show him you can do it if you want to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice little early morning 11-miler with Kim and SF Running club.

9:25/142

Asics Gel 1150 (retired) Miles: 11.00
Comments
From Brent on Mon, Jul 19, 2010 at 22:19:02 from 76.8.201.223

Nice little run, without the big horn. Any running brave indians on the run, with Billy? Sometimes these little runs and a slower pace do a person well.

Stay Kool, B of BS Rools ut

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4 in the morning with Kim then later did 45 min XT at the gym. Busy at work today!

Asics Gel 2150 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.751.250.000.0010.00

Kim and I did our mid-week mini-long run. This is the first double-digit mileage weekday run and will likely be the farthest we go for a mini-long run during the SGM training cycle. Toward the end the horses were neighing so Kim told me to take off and I ran the last 1.25 in 7:18 so I'll count that as MP, even though it felt like 5KP and my HR was near its max by the end.

9:19/144

Asics Gel 1150 (retired) Miles: 10.00
Comments
From Brent on Tue, Jul 20, 2010 at 21:54:22 from 76.8.201.223

Tom, nice long pickup and cardio run, no issues with the pickup? Regardless of your pace at St.George, your cardio workouts will payoff.

Stay Kool, B of BS Rools ou

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6 miler with Kim in the morning. A bit breezy and muggy. Later went to the gym and did 40 min various XT.

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles with Kim. Good hill workout running around the streets of SF, no not the fancy-schmancy hilly streets of SanFran, CA just the humble hilly streets of Spanish Fork, UT.Glad to be feeling great, legs/feet holding up well and also glad that Kim's ITB is behaving. Now off to Lagoon with the fam for the day, compliments of my fine employer.

9:08/146


Asics Gel 1150 (retired) Miles: 6.00
Comments
From Calvin on Thu, Jul 22, 2010 at 11:38:54 from 66.133.117.3

i'm happy to hear that you're both winning against the injuries. sounds like a great day.

From Brent on Thu, Jul 22, 2010 at 13:59:46 from 76.8.201.223

Tom, have so much fun that you barf from all the rides, popcorn, candy and junkfood. Pretty fancy smancy Lagoon day. Nice run in dullsville hills.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

Ran 4 in the early morning then later did 45 min various XT at the gym. As Friday is an optional run day and after a good hill workout yesterday and then all day at Lagoon, Kim opted (and her coached agreed) to take the day off running, so I was solo for the 4-miler.

Had planned on doing an easy, gentle 4-miler. Didn't feel like running in the bottoms so went a different 4 mile route that gave me stiff canyon winds in the face the first 2 miles. Ended up pushing the pace into the wind just so I could be done asap and enjoy the last 2 miles with the nice tailwind.

Wasn't paying much attention to the pace so I was surprised the last 2 miles ended up being in the 7-7:15 range. I would have guessed more like 7:45-8 but I guess that's what the wind giving you a nice push does for you. I was pleased the overall 7:43 pace felt pretty good.

7:43/165

Asics Gel 2150 Miles: 4.00
Comments
From Dale on Fri, Jul 23, 2010 at 17:34:05 from 69.10.215.11

Gotta love it when that happens!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Nice 13-miler with Kim in the early morn. Toward the end when we got to the base of Heartbreak hill we noticed the Speedy Spaniard 10K racers coming up from behind so we stopped for a while to cheer the runners. Looks like they had a good crowd. Nice cooler temps today so probably some good race times.

9:11/142

Asics Gel 1150 (retired) Miles: 13.00
Comments
From Brent on Sun, Jul 25, 2010 at 23:33:14 from 76.8.201.223

Tom, nice base run for STG, almost Kim's race pace? Tempo run for her? Good luck getting ready. Speedy Spaniard is a good race, one ran it once a few years ago.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5-miler in the early AM with Kim. Then later went to the gym and did 45-min XT (E/B/S).  Planning on running similar mileage as last week, around 40+ miles.

9:22/140

Asics Gel 2150 Miles: 5.00
Comments
From TBean on Mon, Jul 26, 2010 at 19:06:31 from 63.241.173.64

You seem fairly healthy. What's your plan at SGM? You running with Kim? She's close to that tuff Sub 4 time.

From Tom on Mon, Jul 26, 2010 at 21:22:49 from 67.199.180.90

Terry I am planning on running with Kim and see how the sub-4 goes. However Kim has been putting a bug in my ear to go fast enough for the BQ (3:30) so if she gets the BQ we could both run Boston next year.

I think we'll just see how things are going a week or 2 before the race and make a decision then. I really just want to work this year on slowly building a nice mileage base (45-55 mpw plus a bit of cross-train 10 mpw equiv) without any speed other than an occasional MP mile or 2 when I'm feeling perky. Then hopefully that will set me up for a good, healthy 2011 and maybe a marathon PR.

From TBean on Mon, Jul 26, 2010 at 21:51:56 from 75.169.131.96

Now I haven't heard anything as romantic as a husband and wife both qualifying for Boston on the same race.

Does Kim have to get a 3:50?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.751.250.000.0010.00

Ran the mid-week mini-long-run 10-miler with Kim. Nice morning with cooler temps and not too much wind but just a touch of mugginess. Did 5 or 6 strides here and there and finished the last mile up-tempo around 7:05. Felt good and Kim is looking really strong on these weekday longer runs.

9:12/142

Asics Gel 1150 (retired) Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Did 6 mile recovery run with Kim in the early morn. Decided to get wild-and-crazy and drive to the ball parks and run some roads/trails we haven't done before or at least not for a long time. Another beautiful morning although still a bit on the muggy side.

Later did 40 min XT at the gym.

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.500.000.007.00

Today was a humility run for me as I went to Payson and met up with the speed demon dudes to do a canyon up/down run. Carl H, Darin C, Pat L, Mike S, and Andrew G were there. I knew I would be sucking wind running with these guys but also knew they were going 10 and I was only doing 6-7 so I could turn around early and take it easy the last 1/2 of the run.

Felt sluggish today and had a hard time finding any kind of rhythm. I don't do well in warmer, muggy conditions and I think today was the muggiest day we've had all summer. Thankfully Andrew backed off the pace a bit so I was able to stay with him until I turned around just past Beercan.  This run felt alot harder than my ave pace would indicate. Hope it will get easier with cooler, drier weather and as my conditioning very slowly creeps back.

Going camping later today and tomorrow so let the rainstorms begin!

7:57/173

Asics Gel 1150 (retired) Miles: 7.00
Comments
From Jeff L on Thu, Jul 29, 2010 at 10:51:27 from 76.164.29.58

Way to get the run in Tom, eventhough it was more rough than you were hoping it to be.

From Dale on Thu, Jul 29, 2010 at 13:39:33 from 69.10.215.11

Hot + Muggy = Tough Run + Slower Pace

Nice work pushing through.

From RivertonPaul on Thu, Jul 29, 2010 at 14:51:53 from 67.42.27.114

Hope you can stay dry. :)

From Kelli on Thu, Jul 29, 2010 at 18:55:05 from 71.219.99.30

Steer clear of lightening!

Thanks again for the great recommendation on "therapy" and the insoles----I love them!

From Brent on Thu, Jul 29, 2010 at 22:47:03 from 66.7.127.219

Tom, I have heard that beercans can make your sluggish, it seems like you had a good hard effort on the uphill given you overall pace, nice transition into harder running.

Stay Kool, Drink Gatorade, B of BS Rools out (ha ha)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Nice long run in the early morning with Kim and the SF running crew. Still a bit warm and muggy for my tastes. Felt a little sluggish and could feel the Thursday Payson canyon run in my legs. Noticed my ave HR is about 10 beats higher than the previous 2 Saturdays for roughly the same pace. I'm sure the weather and a nice little jaunt up Harry's hill had something to do with that.

9:12/153

Asics Gel 1150 (retired) Miles: 15.00
Comments
From RivertonPaul on Mon, Aug 02, 2010 at 10:31:52 from 67.42.27.114

Well done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 meditative miles with Kim around the bottoms on this melancholy Monday. Not so excited to jump back into the work fires after the 3 day weekend. I've been under-the-gun for about 3 months straight and I'm growing a bit weary of it. But on the other hand I'm just thankful to have a job in this economy.

9:24/139

Later did 40 min XT at the gym. Eliptical - 15, Bike - 10, Stairs - 15.

Asics Gel 2150 Miles: 6.00
Comments
From Clay on Mon, Aug 02, 2010 at 18:01:18 from 67.222.229.46

Nice job getting out today Tom! Work can get you down and running can help left you back up, keep up the good work your doing great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got out later than usual this morning so we had a bit of warm to go along with the usual canyon wind. Ran a somewhat random 6 mile route.

9:10/145

Hadn't planned on going to the gym but later at work there was a bit of a lull so I snuck over and got 40 minutes XT similar to yesterday.

Asics Gel 1150 (retired) Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran up/down Payson canyon with Kim 4 miles up and 4 down as we continue to work on getting the legs ready for all the mostly down but some uphill of SGM. We got out a little late this morning and arrived at Pateetneet just in time to see Chad, Dan and Janie finishing up their canyon downhill 11-miler. In a couple weeks we may start joining them but we wanted to be cautious with the hill runs and ease into them with Kim's history of ITB troubles with hills. Pretty warm/muggy still. We're getting some good heat/humidity training lately.

9:19/149


Asics Gel 2150 Miles: 8.00
Comments
From Calvin on Wed, Aug 04, 2010 at 12:34:07 from 66.133.117.3

sounds like some good training for SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Did similar up/down Payson canyon run as yesterday, except this time I ran with the speedster dudes and only ran 6 miles. Same group as last week plus Tyler S was there as well. Tyler has been nursing a knee injury so he was nice and ran easy (for him not me) and turned around when I did and kept me from slowing down too much. 

Very windy today (headwind on uphill of course) to go along with the warm/humid conditions we've had for a while now. The good news is that although my conditioning is well behind everyone else in this group, I did manage to go a bit faster than last week and it felt a whole lot better. I was able to get into a good rhythm and although I was plenty tired at the end I still felt pretty good and even a little energized.

Finished just in time to avoid the downpour that started while I was driving back home.

7:53/174


Asics Gel 1150 (retired) Miles: 6.00
Comments
From RivertonPaul on Thu, Aug 05, 2010 at 17:23:00 from 67.42.27.114

Nice timing. You live right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 3 with Kim in the morning then we parted ways and went 1 more while she went 3. We're doing 16 tomorrow and I didn't want to increase my weekly mileage by any more than 3 miles from last week.

Later went to the gym for 45 min of various XT.

9:09/139

Asics Gel 2150 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Ran 16 miles nice and easy with Kim around SF/Salem backroads and hills. My longest post-injury run and high mileage week of the year.  Nice day today, cooler and less humid than the last couple of weeks. Quads a touch sore from all the up/down hill miles this week, but all in all feeling good.

I'm so thankful my feet and legs seem to be holding up well, so nice to run without the nasty PF pains. Thankfully Kim's ITB issues are staying under control as well.  Hopefully my conservative injury recovery plan of slowly building mileage base, mostly all easy miles with just a handful of MP miles here and there, and no all-out racing the rest of the year, will keep me good and healthy and ready to go in 2011.

9:30/142

Asics Gel 1150 (retired) Miles: 16.00
Comments
From JimF on Sat, Aug 07, 2010 at 11:29:31 from 68.46.211.156

Nice run and congrats on the high mileage week. You have done a great job of building back up. It is so easy to jump back into it and then get reinjuried. You have been very smart and it will pay off.

From Dale on Sat, Aug 07, 2010 at 13:54:01 from 69.10.215.11

Sounds good!

From TBean on Sun, Aug 08, 2010 at 00:28:59 from 75.169.127.174

Being healthy is a blessing that we sometimes grantite.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles with Kimi in the morning along the usual route. Also did a few striders along the way. Later went to the gym for 40-min various XT.

9:18/140

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

Had a great run with Kim up/down Payson canyon in the cool morning air. This time we took 2 vehicles and drove 1 up to Beercan Flat so we could run up 3 miles and down 6 and focus more on the downhill. Beautiful morning and the cooler temps were great. Only downside was that being a little later in the morning the traffic up the canyon started to pick up so we had to take care not to get ran over! Can't believe how fast some people fly up/down that canyon. Oh yeah the only other downside was that my 16-yr old who took the truck last night did something and trashed the brakes which made the downhill drive a little spooky.

Felt good so pushed the last mile a bit and ran it just under 6:50.

9:07/141

Asics Gel 1150 (retired) Miles: 9.00
Comments
From Brent on Tue, Aug 10, 2010 at 15:46:41 from 168.178.30.219

Tom, driving with the emergeny brake on? Hum, love those canyon runs without traffic. I see no mention of pain, running pain free again? I see no mention of Hobble Creek in your schedule, lite racing schedule this year?

Stay Kool, B of BS Rools out

From Tom on Tue, Aug 10, 2010 at 16:01:43 from 67.199.180.90

Brent you are exactly correct about the emergency brake. Also correct that so far no running pain for me. And 3rd time correct in regards to the lite race schedule this year, mainly just have fun and maybe pace Kim if she wants to do any racing. Hopefully many months of easy running, no racing, and building solid base we'll get me good and strong and healthy for 2011.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six nice and easy around the bottoms with Kim. Then later went to the gym and did 40 minutes various XT. Nice to see my ave HR starting to drop lately, also notice the gym XT stuff feels easier too.  I'm sure the cooler temps as of late help alot.

9:35/133

Asics Gel 2150 Miles: 6.00
Comments
From JimF on Wed, Aug 11, 2010 at 16:32:51 from 68.46.211.156

Always good to see the results of your hard work. Can you send those cooler temps this way?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.500.000.007.00

Drove over to Payson with the intention of doing similar run as last 2 Thursdays up/down the canyon with the speedsters. But apparently I didn't get the memo that said nobody was coming today as I was the only one who showed. So did the run solo, 3.5 miles up and then back down.

Kinda spooky on the way up in the dark alone, too much rustling in the bushes. But luckily I survived without being eaten or attacked by any wild animals. Tried to run at a pace that would be similar to what I would likely do if I was with the group, but always feels a little harder going it alone. But the cooler temps were great.

7:52/175

Asics Gel 1150 (retired) Miles: 7.00
Comments
From Calvin on Thu, Aug 12, 2010 at 10:37:41 from 66.133.117.3

Good job Tom. I've had some of those spooky dark runs too.

From TylerS on Thu, Aug 12, 2010 at 11:05:43 from 70.102.167.2

Sorry Tom I was going to come and run...I didnt get the memo either I just decided to give the knee a break. After last Thursday I took Friday off and then decided that I would put some K-Tape on and try and run the Santaquin 10k. Well I did and I took it kind of easy and ran a 39:05 10k and actually won the race. But no knee pain at all..I thought that I was in the clear for running but no such luck. It hurt Tues morning and then again on Wed and so I decided to take a break. I am debating on if I should hang up the 10 racing season and just get back to running 3-4 miles a day with some biking. So I will be there next Thursday but it will only be 3 up and back. 6 seems to be my limit for pain right now :( Good job on the run! You are playing it smart.

From Tom on Thu, Aug 12, 2010 at 11:18:19 from 67.199.180.90

Thanks guys. Tyler sorry that knee is being so problematic for you. Looking at the big picture view of things, taking the rest of this year off from racing may not be such a bad idea. You just gotta go with your gut feel.

The weird thing about nobody showing up (actually I did pass Andrew on the way down, looks like he started around 6:15 and was by himself), I saw Pat yesterday and he asked me if I was coming today, so I assumed everyone was good to go. Guess things must have just worked out so nobody could come today.

Man I sure would like to be able to say "I took it kind of easy and ran a 39:05 10k and actually won the race". 39:05 is almost PR for me and I don't know if I'll ever be able to get there again. Darn 45 yr old legs. Congrats on the victory!

From Kelli on Thu, Aug 12, 2010 at 16:03:52 from 71.219.102.155

Tyler is just rubbing his natural born speed in our faces!!!! ;o)

So, do you find that when you are alone you run faster or do you run faster when you have speedy people to chase (or beat or keep up with, however it works out)???

Do you guys have any races coming up?

From Tom on Thu, Aug 12, 2010 at 16:20:31 from 67.199.180.90

I definitely run faster in a group of speedy people as compared to running alone, and for whatever reason it seems to feel a little easier than running the faster pace alone.

No races planned until SGM (I'll be pacing Kim). We're also doing the Dirty Dash 10K a week before the marathon but I don't think it qualifies as a race, mostly just playing in the mud! Should be fun!

From Kelli on Thu, Aug 12, 2010 at 16:25:01 from 71.219.102.155

Oh yeah, that is right!!! That looks like a fun race, just don't you two get hurt playing in the mud!

Have you run a marathon with her before? My husband and I really enjoyed running an entire marathon together, it was nice.

From Tom on Thu, Aug 12, 2010 at 16:40:51 from 67.199.180.90

Kim and I ran SGM last year together. We went out a bit too aggressive shooting for sub-3:50 and Kim's ITB acted up around 16-18 miles into it. SO this year we're taking a low key approach, considering bagging the watches altogether.

From Kelli on Thu, Aug 12, 2010 at 17:02:18 from 71.219.102.155

Running a marathon without a watch, strictly by feel, id GREAT! I say do it. I ran a negative split in St George by over 11 minutes and I think it is because Scott and I split up at the halfway point and he had the Garmin on. I just ran by feel and ran faster and actually felt better.

From Brent on Thu, Aug 12, 2010 at 23:10:52 from 76.8.201.223

Tom, almost moutain lion breakfast, scary stuff, had had the same feeling running city creek in the dark. Wear one of those giant head lamps and move your head to and fro, the creature in the dark will think your big foot. Funny, when your spooked, sometimes hard to run the same route again. By the way, I have more crazy running advice if you need it.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran about 3 1/2 with Kim then I turned went 5-mile hill direction while she went the 6-mile route. Cool morning for August! Weather.com said it was 54 degrees. But no complaints, I seem to run much better in the colder temps. Looking at my lifetime PRs, I noticed they all occurred with temps in the 35-55 degree range.

Felt real good today, I expected to be worn out a bit from the harder run yesterday but that wasn't the case.  I'll likely head to the gym a little later for 40 mins or so of XT.

9:23/132

Asics Gel 2150 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.500.000.0014.50

What a nice morning for a long run! These cool temps this week have been great. A little nippy the first mile but then it feels fabulous.  Decided to sleep in a little this morning so we could catch some sun and still get a little touch of heat-training, although it was cool enough the whole time we didn't have to deal much with heat.

Ran mostly with Kim with an occasional marathon-pace burst sprinkled here and there. Ran up Harry's with Steve K and got pretty pooped. But mostly felt really good and for most of the run just felt like I could run forever.  Kim got into a pretty good zone as well and ran most of this run at marathon pace or half marathon pace.  Hopefully the knee will continue to allow her to stay in a good groove through the rest of SGM training and for the race.

8:58/147

Asics Gel 1150 (retired) Miles: 14.50
Comments
From Kim on Sat, Aug 14, 2010 at 11:48:27 from 67.199.180.90

Thank you Tommy! Great morning! :)

From Brent on Sat, Aug 14, 2010 at 20:22:37 from 76.8.201.223

Tom, sounds like a fun run sprinkled with some hard fun.

Stay Kool, bof BSRools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6-miler in the morning with Kim. Did 5 15-30 sec striders along the way for fun. Later at the gym did 40 minutes XT (eliptical, bike, stairs).

Might just hit 50 miles this week. Plan is to hold at 40-50 through the end of the year, with another 10-15 miles equilavent in cross-training. 

Thinking of doing an experiment in my training for UVM next year. Not going to do any speedwork, nothing faster than tempo runs at marathon pace. Only thing faster than that would be 15-30 sec strides.  Goal MP is in the 7-7:30 range.

9:14/142

Asics Gel 2150 Miles: 6.00
Comments
From TBean on Mon, Aug 16, 2010 at 15:57:15 from 63.241.173.64

Sounds like a good experiment for those of us 45+.

It seems like speed work does more help on the short races than the long ones. So maybe your not giving up too much in speed for the greater chance of showing up at the finish line injury free.

From Tom on Mon, Aug 16, 2010 at 16:32:24 from 137.65.57.31

Yeah Terry for marathons I think the long runs and 5-10 mile MP tempo runs give you the best bang for the buck and they don't beat you up so much. Plus they can just be alot of fun. Then throw in some good up/down hill runs and I think you can get in pretty dang good shape without trashing your body in the process.

Hope you're able to get back to the running soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Enjoyed a great Payson canyon  run with Kim, 3.4 miles up and 6.6 down. Beautiful morning, foxy running partner, great scenery and mild temps. Wildlife sightings included a bunch of deer and Kim's cousin-in-law on his bike.

I really seem to be getting my legs back lately, and the chronic ache & pain areas have mellowed out (hamstring, lower abs, etc), feet happy too. Took off the last downhill mile into town and ran a 6:42. I'll call it MP since it was downhill and it felt like MP.

Great way to start the day.

9:01/145

Asics Gel 1150 (retired) Miles: 10.00
Comments
From Kelli on Tue, Aug 17, 2010 at 15:42:45 from 71.219.102.155

So glad to hear you are feeling GOOD and enjoying running.

From TBean on Tue, Aug 17, 2010 at 16:05:39 from 63.241.173.64

So do you think all the XTraining is the key to less ache's and pains or is it the easier running you've been doing?

From Tom on Tue, Aug 17, 2010 at 16:17:19 from 137.65.56.16

Thanks Kelli. I can't believe the schedule you've been on with all the miles and sometimes not much sleep. You must have super powers! That being said - please be careful not to overdo it.

Terry - I'm not sure but I think it's been since I started adding very short bursts of speed/strides and occasional MP mile (but ONLY when I'm feeling good/perky and not necessarily according to any schedule) that I really noticed the hamstrings starting to loosen up. Plus I've held the mileage pretty steady the last month and I think my legs have finally gotten used to some decent mileage. Only other thing I can think of is that we've been doing lots of hills both up and down and maybe that's helped as well. And maybe the XT does help, I know I can sure get some good stretching in after the XT, better than after most runs.

From Kelli on Tue, Aug 17, 2010 at 16:21:33 from 71.219.102.155

Thanks, I am just listening to my body. I think I am abnormal in the amount of miles I can handle, but I will cut back or stop at the first sign of pain (esp. the PF!!! That is a nightmare when it gets out of control.)

My super power is something called caffeine!!! ;o)

From Clay on Tue, Aug 17, 2010 at 17:44:23 from 67.222.229.46

Nice job Tom, you are on your way back and doing an awesome job of being patient...:) Keep working Hard.

From Brent on Tue, Aug 17, 2010 at 22:34:08 from 76.8.201.223

Wild life cousin in law hey, no pain is good, testing you speed a bit and flying, what a feeling.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Looks like the warmer, windier, muggier weather is back for a couple days. Not as nice for running but I do like any rain showers we can get in the summer.  Ran 6 with Kim this morning at don't-care pace (DCP?). Later went to the gym for 40 minutes of XT.

Asics Gel 2150 Miles: 6.00
Comments
From Dale on Wed, Aug 18, 2010 at 17:52:22 from 69.10.215.11

DCP....I like it. My problem is that no matter what I say, I'm always running a CP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.500.000.006.50

Ran Payson canyon up/down run with Darin and Carl on a kinda dark and muggy morning.  Tough run, especially uphill as the pace was already into the 7's by the end of the first mile. Usually the pace stays mostly in the 8-9 range on the uphill but for whatever reason things were quicker today. Maybe because this is the last time they're doing this particular run for the year and they wanted to finish with a bang? 

I hung on for about 2 1/2 miles but then I was major sucking wind and I noticed my HR pushing into the 190's which is about where I max out at the end of a 5K race. So I finally told Darin to take off and I slowed down up to Beercan where I turned around. Went a little slower coming down than past weeks as those early fast uphill miles took it out of me. But I suppose it was good for me?

On a positive note my weight was just over 141 yesterday which is lowest it's been since May.

7:51/173

Asics Gel 1150 (retired) Miles: 6.50
Comments
From Dale on Thu, Aug 19, 2010 at 11:31:08 from 69.10.215.11

Sure doesn't hurt to hammer the uphills periodically.

From Brent on Thu, Aug 19, 2010 at 22:01:15 from 66.7.127.219

Tom, hills, speed work in disguise, good job.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Doing 18 tomorrow so decided to do only XT today and wait until next month to venture into 50-mile week territory. Legs/body felt pretty peppy when I got to the gym and was tempted to jump on the treadmill for a few run miles but decided to hold off and put the energy into 20-minutes each on eliptical machine, stair-stepper, and bike for 60-min total XT.

Looks like my oldest son Camron survived his operation to fix his deviated septum and is doing well albeit a little loopy from the anesthesia and feeling like he got punched hard in the nose. As Kim pointed out on her blog yesterday, ironically both the name "Camron" and "deviated septum" basically mean "crooked nose". So after this operation our boy might be due for a name change.

Good luck to all the PCM and HCHM runners tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Longest post-injury run of the year today with Kim.  A bit warm and windy but the plan was to take things slower than the last few weeks so everything went well and we finished with a little gas still in the tank.  Had the roads mostly to ourselves today as most runners were over at Hobble Creek.  Check out Kim's blog for more details about the happenings of the run and the day.

9:37/148

Asics Gel 2150 Miles: 18.00
Comments
From Clay on Sat, Aug 21, 2010 at 23:49:26 from 174.52.209.168

Great job on the long run Tom, it reminds me that I can have hope for the future;) Keep up the good work!

From Jeff L on Sun, Aug 22, 2010 at 17:05:15 from 74.81.227.112

Nice job on the long run. Good to see you getting your miles up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A bit nippy this morning, low 50's according to weather.com with high humidity. But no wind, very rare for SF, which made for a very peaceful & meditative 6-mile run with Kim. Just took it easy, feeling good but still a touch of Saturday's 18-miler in the legs. We'll save the oomph for tomorrow's 10-mile hill run.  We saw 3 deer, a doe and 2 bucks (2-point and spike). Also a family of quail crossing the road that got pretty excited when we invaded their space. A very nice morning.

Later did 40-min various XT at the gym.

9:42/132

 

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Brrrrrr!!! Chilly morning with temps dipping into the 40's, wasn't quite expecting that for a few more weeks. Was wishing I had some gloves.  Plus the good ol' Sp Fork canyon wind was back in force to add a little wind-chill factor. Ran 10 mile hill route with Kim up and down the streets of the city. We maybe kept the pace a little more steady than usual, pushing on the uphills and relaxing on the downs. Kim was running strong up those hills, very smooth and graceful like a gazelle. Pushed it the last 1/2 mile to try and catch the 9:30 man.

9:29/136


Asics Gel 1150 (retired) Miles: 10.00
Comments
From RivertonPaul on Tue, Aug 24, 2010 at 16:24:40 from 67.42.27.114

9:29 man is superior to 9:30 man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miler in the morning with Kim around our usual river bottoms loop. Did a few (6?) strides along the way just for fun. Later went to the gym at work for 40 min various XT. 

New flash fires at work today have me under the gun again after a bit of a reprieve the last week or 2. Thankfully my boss knows me well to enough to know I'll be able to solve the problem quicker if I get my "sweat" time in. Sometimes when things get crazy he practically orders me to go to the gym or go running. Amazing how often the solutions to tough problems magically appear during or shortly after a good bout of exercise. At the moment I'm still waiting for some magic........

9:14/137

Asics Gel 2150 Miles: 6.00
Comments
From Dale on Wed, Aug 25, 2010 at 16:52:11 from 69.10.215.11

I'm familiar with that magic and have used it for work many times. Very cool that the boss "gets it".

From Kelli on Thu, Aug 26, 2010 at 09:33:41 from 71.219.102.155

I can not even think straight when I run, like if when the light is green does that mean I can cross or I have to wait???? Seriously, my mind gets all muddled. BUT I am good at solving other people's problems while we run.

Have a great rest of the week and weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

HAPPY BIRTHDAY KIM!!!!

Rest day for the birthday girl Kim today (I won't reveal her age but I'll just say that if you write the numbers forward or backward you get the same number!) so I ran 7 solo. Felt good, legs peppy so did a few MP miles.

7:44/170

Asics Gel 1150 (retired) Miles: 7.00
Comments
From RivertonPaul on Thu, Aug 26, 2010 at 11:46:55 from 67.42.27.114

Happy husband makes for a nice B-day for Kim.

From TBean on Thu, Aug 26, 2010 at 16:05:56 from 63.241.173.64

Nice pace! You still planning on running with Kim at SGM?

From Tom on Thu, Aug 26, 2010 at 17:51:19 from 67.199.180.90

Yup Terry I'm still planning on running with Kim. I like the way I'm feeling every day running mostly all easy pace for me, and the long runs at Kim's pace wear me out enough I'm fully content to stick with that program through SGM.

What about you Terry? Maybe it's time to see the doc? I'm surprised your leg is still giving you so much trouble. I hope you can get a handle on that soon. You're always welcome to hang back and help me escort Kim at SGM.

From TBean on Fri, Aug 27, 2010 at 15:27:26 from 63.241.173.64

I may have a hard time keeping up with you and Kim the way my training is going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 with Kim this morning at DCP then she finished with 1 more.  Busy day at work again, didn't know if I'd be able to make to the gym for some XT but was able to sneak over around lunch time for 40 minutes.

Asics Gel 2150 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.000.000.0015.00

Today Kim and I got daring and attempted our first all downhill Payson Canyon run. There was a group going up to the top doing 20-22 milers but since we haven't been doing the steep, completely downhill runs we decided to start just below Payson Lakes and go 14-15.

This run has some very steep downhill sections with grades in the 6-8 percent range, similar to the very steepest sections of St. George but lasting longer. Needless to say it can be a risky run and a few runners have injured themselves pretty good while running it. But if you can survive 2 or 3 times down and get the legs used to it, it makes SGM feel a whole lot easier during the race and in days following.

The OTHER concern on this run is bears, since some of the runners saw a momma bear and 2 cubs while running this route on Wednesday. We were armed with mace just in case (would it even help?) but fortunately we had no bear encounters. All the bow hunter traffic coming up the road probably helped keep the wildlife away.

Kim hasn't had very good luck with her ITB running Payson in the past so we did our best to take it easy and hold good form. We were mostly successful, although she was feeling the first inkling of ITBS pains during the last 2 miles or so. Wisely she decided to walk the last 1/2 mile and it appears as I write this she is doing fine and the knee is feeling dandy.

Pushed the last mile a bit and ran it around 7-7:15 pace so I'll call that a MP mile.

8:57/131

 Course tool data for today's run route:

Course Analysis Data
Actual course length: 15.0265 miles
Course length equivalent: 14.2888 miles
Lowest point: 4596 ft
Highest point: 7494 ft
Total elevation gain: 267.83 ft
Total elevation loss: 3160.46 ft
Net elevaion loss(+)/gain(-): 2892.63
 

Asics Gel 1150 (retired) Miles: 15.00
Comments
From JimF on Sat, Aug 28, 2010 at 13:34:42 from 68.46.211.156

Good job on the the downhill run! I can't imagine running like that downhill. Everything around here is totally flat so I would probably be one of the people that would get injured trying it. Good to see your training continuing to go so well.

From Tom on Sat, Aug 28, 2010 at 13:59:05 from 67.199.180.90

Thanks Jim. The downhill running is scary at first but with some practice it becomes a whole lot of fun, kind of like and arcade ride!

I looked at our route today with the course tool, this one does fit into the bit extreme category for downhill, we dropped nearly 3000 ft., mostly in the first 11 miles.

From Kim on Sat, Aug 28, 2010 at 14:17:14 from 67.199.180.90

Jim...one of the comments Tom made on our run this morning was how sad he was for people who don't live near beautiful canyons like we do and only get to run on flat all the time. We really have some neat places to run, we just need to be careful not to let them hurt us.

From RivertonPaul on Sat, Aug 28, 2010 at 17:51:43 from 174.23.152.143

Glad you came out healthy!

From JimF on Wed, Sep 01, 2010 at 16:51:13 from 12.150.20.130

Wow! That is some serious drop in elevation. I bet the views are amazing. I have never been to Utah (unless you count the airport) but everyone that I have talked with says it is beautiful. I am going to have to get out there and hit some of the parks and maybe do one of the races. I get to enjoy the wonderful views of corn fields where I run most of the time. Not quite the same.

From Tom on Wed, Sep 01, 2010 at 17:12:37 from 137.65.56.16

Definitely some nice views running down canyons Jim. But I think every part of the world has it's own kind of beauty, and we runners are just blessed to be able to enjoy it in a way other folks don't experience. There are days I would much prefer a pancake flat run among the corn fields, it's so difficult here to find routes that don't have hills. Makes it tough to figure out pacing for tempo runs.

Hope you can make it out this way sometime for one of our mountain 1/2 or full marathons. We'd be happy to host you and/or your family at our place and I'm sure others on the blog would love to do the same. For beautiful canyon/mountain views when Utah is at it's springtime greenest I'm partial to Ogden, but others really love the red-rock desert fall scenery (and speed of the course!) of St. George. Park City, Utah Valley, and TOU (Logan) marathons are great too. And seems like there are new ones popping up all the time. Just heard of one that runs from Deer Valley resort down to the Canyons, giving a nice tour of a variety of 2002 Olympic venues.

From JimF on Thu, Sep 02, 2010 at 19:51:37 from 68.46.211.156

Thanks for the invite! I will definitely keep that in mind. I would love to get out there and see some sights and run a race. All of those sound interesting but I would probably lean to the least hilly since it is hard to prepare here. This year has not been the best for races so I am going to try to plan better next year and get more races in. However, family, work, etc always takes priority.

From Tom on Thu, Sep 02, 2010 at 21:16:50 from 67.199.180.90

I've been sitting here thinking about all the Utah marathons I've running and which one is least hilly, and it occurs to me that they're ALL hilly! But I guess Park City is at least net flat, unlike all the others so that would be a good one, but definitely not a PR course at 7000 ft.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles this morning with Kim nice and easy. We're both still feeling the steep downhill long run on Saturday so likely tomorrow will be an easy 6 as well and wait until Wednesday to do the 10 miler.

Later went to the gym at work and did my usual M-W-F 40 min XT routine. Feel pretty good afterward, the XT seems to really relax my legs and the non-pounding makes my legs and feet quite happy.

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Wow can't believe August is already over. Fall is certainly in the air with these nice cool 50-60 degree morning temps the last couple days.  I really love this time of year. Lots of  fun stuff planned for September/October I'm really looking forward to. And just love the fall weather.

Had a nice 6-mile run with Kim then did 1 more on my own. Legs still feeling a little bit of the Saturday downhill run but much better than yesterday.  Did 5 strides along the way. I had the upper hand on the first 4 but Kim kicked my fanny on the last one. She has an acceleration gear that I don't have. A 100-yard dash race or shorter between the 2 of us could be interesting, anything longer than that I think I can take her. Mr slow-twitch vs. Ms fast-twitch.

Looks like I'll sneak just over 200 miles for August, first 200+ mileage month for me since March. Happy September everyone.

9:30/134

 

Asics Gel 1150 (retired) Miles: 7.00
Comments
From Clay on Tue, Aug 31, 2010 at 13:39:01 from 67.222.229.46

Nice job on the training Tom you guys are looking good for SGM.!

From Tom on Tue, Aug 31, 2010 at 13:43:00 from 137.65.56.16

Thanks Clay. I think if we can survive the next couple of weeks we'll be in a pretty good spot.

Hope the recovery is going well for you, anything new?

From Clay on Tue, Aug 31, 2010 at 13:55:08 from 166.205.8.219

About the same... It's really frustrating but I'm hanging in there;) this has been one of the toughest injuries I have ever had, usually after a month things are improving but it's not. I'm trying to get into physical therapy and see if they can help me, so we'll see:)

From Tom on Tue, Aug 31, 2010 at 14:06:21 from 67.199.180.90

I know there are some injuries that can take 2 or even 3 months so hopefully you'll be seeing improvement soon. I've had very good success with PT. I go to Von Hill at Spanish Fork Peak Therapy. Only problem with PT is if your insurance doesn't cover things well because it sure ain't cheap if you have to pay your own way!

From TBean on Tue, Aug 31, 2010 at 15:55:50 from 63.241.173.64

Tis true, those Stilson genes have some fast-twicht muscles.

I'm just dreaming of 200+ months for now.

From Tom on Tue, Aug 31, 2010 at 18:26:25 from 67.199.180.90

Terry I hope the doc can get you figured out tomorrow. I notice today after the striders I have a pain in that same area on the inside of my right leg/knee. If it bothers me on the run tomorrow I may be picking your brain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles with Kim along the Streets-of-SF hills route on a cool, crisp, breezy but great for running morning. Yesterday a few hours after the run I started feeling a little weird pain on the inside of my right leg just below the knee. So I was a little nervous about the run today but all went well and it's feeling better. Just don't want to end up with the same injury as Terry B. I think I'll be OK if I don't do any more extra-speedy striders trying to keep up with my fast-twitch-queen running partner :-)

9:24/138

Asics Gel 2150 Miles: 10.00
Comments
From RivertonPaul on Wed, Sep 01, 2010 at 12:03:50 from 67.42.27.114

I am so tired of all this nagging little injuries. Keep an eye on it.

From TBean on Wed, Sep 01, 2010 at 15:39:52 from 63.241.173.64

Nice run in SF. Have some fun out their.

From Tom on Wed, Sep 01, 2010 at 17:17:38 from 137.65.56.16

Yeah Terry SF sounds a lot hipper and cooler than Spanish Fork.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Nice easy recovery run with Kim, mostly on the river trail by the ballparks. I think I'll bag the XT today and rest tomorrow just to play it safe with the bit of pain/twinge I've felt this week below my right knee on the inside. I felt great today running so I think I'm fine at slower pace, but can still feel it when I straighten my leg and turn/stretch it certain ways. Want to be good and rested for the planned 20-miler on Saturday down Provo river trail.

9:25/128

Asics Gel 1150 (retired) Miles: 6.25
Comments
From JimF on Thu, Sep 02, 2010 at 19:48:30 from 68.46.211.156

So 20 miler planned for Saturday. That will be awesome. You training for anything specific?

From Tom on Thu, Sep 02, 2010 at 21:12:35 from 67.199.180.90

I'll be running (but not racing) St. George Marathon with Kim 4 weeks from Saturday. This one will mostly be a run-for-fun.

From RivertonPaul on Fri, Sep 03, 2010 at 11:52:51 from 67.42.27.114

How confident are you that "Every run is a great run?" :)

From Tom on Fri, Sep 03, 2010 at 12:06:15 from 137.65.56.16

They're ALL great Paul, but some are greater than others.

From Brent on Fri, Sep 03, 2010 at 21:32:40 from 76.8.201.223

Tom, every run is a great run if the running stars are shinning on you. think smooth for that 20 miler.

STay kool, B of bS rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Every run is a great run but today's 20-miler was greater than most!  Kim and I took 2 vehicles, left one at Utah Lake and drove the other up to South Fork Park and headed down the canyon in the dark and cold, both of which went away soon thereafter.  We got on the trail at Vivian then ran to Bridal Veil, then up the road (ala Provo River 1/2 marathon style) 1.5 miles uphill and into the wind and than back down the trail, all the way to the lake.

This is a downhill run but much less steep than the Payson canyon run last week and much kinder to the legs and safer, but also less step than SGM.  Kim was really feeling it today and running very 'smooth' (in following with Brent's suggestion) and we both still had a good amount amount of gas in the tank at the end.

We were also very pleased that the injury/problem areas stayed happy (Kim - ITB, me - feet and various -itis's). We both agreed that we felt better after this our longest-run-of-the-year than after any of our other 15+ mile long runs.

Life is good. Now time for a nap,  huge meal, then watching BYU football game with some of my siblings and their fams. Go Cougs!!!

9:17/140

Asics Gel 2150 Miles: 20.00
Comments
From RivertonPaul on Sat, Sep 04, 2010 at 16:46:11 from 71.213.51.214

Nice day for you. I am so glad.

From Clay on Sun, Sep 05, 2010 at 00:25:06 from 174.52.209.168

Great long run Tom! You and Kim are kicking some butt, keep it up!!!!

From JimF on Mon, Sep 06, 2010 at 10:54:23 from 68.46.211.156

Nice job on the 20 miler. It is always nice when you have something left after these runs. That is a good sign.

From jtshad on Mon, Sep 06, 2010 at 11:16:54 from 69.20.183.178

Great run, looks like you and Kim are running well right now!

From Tom on Mon, Sep 06, 2010 at 12:31:17 from 67.199.180.90

Thanks guys. I really think being conservative after my spring injury and enjoying the summer running with Kim has done wonders for both my body and mind. It was sure nice to finish up this 20-miler feeling ready to go another 20 (or at least 10 :))

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Enjoyed sleeping in this morning and doing the easy 6-miler in the sun on a cool, crisp almost-fall morning. I think Kim especially enjoyed the sleep-in after being up past midnight wrestling with my youngest daughter's pesky loose tooth! See Kim's blog for details.

We both seemed to have recovered very nicely from the 20-miler on Saturday. Still can't exactly pinpoint exactly why that run went so well compared to most long runs, hopefully a sign that all the earlier consistent training has kicked in and Kim is approaching a peak at just the right time for SGM. We'll be doing a similar run this Friday so we'll see if it was a fluke.

My inside-leg-below-knee discomfort is nearly gone. I'll stay conservative this week just to not push my luck, also then we'll have the last of the 20+ runs out of the way.  All other areas of the legs/feet are feeling fabulous.

Did 4 conservative strides during today's run. My fast-twitch endowed partner was kind and kept things mellow this time. Have a good Labor Day everyone!

9:28/136

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran our streets-of-SF hills 10-miler. Pretty chilly and very windy!! BRRRRR!!! Quite enjoyed the long hot shower afterward, didn't want to ever get out.

9:38/138

 

Asics Gel 1150 (retired) Miles: 10.00
Comments
From RivertonPaul on Tue, Sep 07, 2010 at 11:10:20 from 67.42.27.114

One reason I like running at the gym is I feel less regret taking a very long hot shower.

From Tom on Tue, Sep 07, 2010 at 11:15:31 from 67.199.180.90

One reason I DON'T like running at the gym is that the showers often just don't get very hot....oh yeah and the fact that I despise the dreadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six nice and easy in the morning. Much warmer than the last couple of days but mega-windy!! Later went to the gym for 40-min XT.

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Today was an optional day. Didn't set the alarm or anything but woke up around 5 and couldn't seem to get back to sleep so got up. Noticed it was pretty warm and no wind so decided to go out and do 3 miles. Later went to gym at work for standard 40 min XT workout.

8:08/163

Asics Gel 1150 (retired) Miles: 3.00
Comments
From RivertonPaul on Thu, Sep 09, 2010 at 15:03:35 from 67.42.27.114

Nice extra cross. Wish I had set my blog up initially to keep track of cross miles, oh, well, I still I log equivalent, you know that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Ran a repeat of last Saturday's 20-miler down Provo Canyon with Kim and a friend/co-worker of hers. Another great run. Check out Kim's blog for more details. Always nice to have the last 20+ miler out of the way and start thinking taper. Should be a fun time down in SG!

9:20/142

Asics Gel 2150 Miles: 20.00
Comments
From jtshad on Fri, Sep 10, 2010 at 13:36:32 from 69.20.183.178

Great run, looking good for St. George. Hoping to see you guys down there!

From Tom on Fri, Sep 10, 2010 at 13:44:28 from 67.199.180.90

Thanks Jeff. Hope if/when we see you that you will have just kicked Pepe's keester!

From RivertonPaul on Fri, Sep 10, 2010 at 14:33:16 from 67.42.27.114

So so sweet to have your 20 in for today.

From Calvin on Fri, Sep 10, 2010 at 15:10:44 from 66.133.117.3

Nice mileage for a Friday. Great job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Brrr chilly morning! Felt more like late October or November. Kim and I helped with the SF 1/2 marathon but managed to get in a few miles during quiet times.  Ran 3 with Kim and 2 solo. Can't believe how good my legs feel today after the 20 yesterday. Not much different than any other day. This is a GOOD thing.

 

Asics Gel 1150 Miles: 5.00
Comments
From Jeff L on Sat, Sep 11, 2010 at 19:55:44 from 74.81.227.112

Good job this week with the long run and hitting 50 miles.

From TBean on Sun, Sep 12, 2010 at 01:14:42 from 75.169.115.68

Another good week down for you and the good woman. Just a few more until the Marathon.

From Brent on Sun, Sep 12, 2010 at 16:11:17 from 76.8.201.223

Tom, happys days are here again, good work this week.

Stay Kool, b of bs rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Ran 6 with Kim around the river bottoms on a cool but pleasant morning. Did 5 strides along the way.

9:19/147

Late AM: Didn't feel like doing XT in the boring gym, it looked much more appealing to run in the sun so I did! A bit warm but still nice. Just tried to run what felt natural and ended up in the 8-8:30 range.

I'm at the point in the PF rupture injury rehabilitation where I think I can move to the next step in the feet strengthening process which is to do just a bit of barefoot running on grass. Ran just over a minute today and felt great. Assuming it doesn't make things worse I'll gradually work up to 2 miles barefoot on grass, once or twice a week until it gets too cold.

8:12/169

Not sure what is up with my high HR today. Guess the heat played a role on the 2nd run but the 147 ave HR this morning is odd. I'll have to keep my eye on that and make sure I'm not overtraining,  but outside of the high HR I feel just dandy.

Asics Gel 1150 (retired) Miles: 4.00Asics Gel 1150 Miles: 6.00
Comments
From Clay on Mon, Sep 13, 2010 at 17:46:18 from 67.222.229.46

Nice job today Tom! Did you run in the fivefingers shoes or just nothing at all?

Keep up the great work, you and Kim are doing awesome!

From Tom on Mon, Sep 13, 2010 at 17:57:47 from 137.65.56.16

I ran "naked" today Clay, however I'm thinking if I want to continue doing stuff during winters months I'll need to get some fivefingers or something similar.

From Kerry on Mon, Sep 13, 2010 at 20:03:09 from 199.106.103.249

I wouldn't worry too much about the higher than expected HR. I tracked mine for quite a long period and sometimes it was just higher when exertion and external factors were the same.

From Brent on Mon, Sep 13, 2010 at 21:32:09 from 76.8.201.223

Tom, with Kerry on the HR, if you have not done speed work for some time, seems normal to have the HR a little higher.

One question, what happens at STG if you or Kim feel great? Are you staying together regardless?

Stay Kool, B of BS Rools out

From Tom on Mon, Sep 13, 2010 at 21:44:25 from 67.199.180.90

Thanks for the comments and encouragement guys.

Brent I plan on running SGM with Kim from start to finish no matter what. I'm not ready to race just yet and I'm enjoying the easier paces and having fresh legs most all the time. We'll save the racing for next year.

From Kelli on Tue, Sep 14, 2010 at 22:30:16 from 71.219.102.155

I did some barefoot today and the cement (unintentionally, running to football practice, forgot the shoes).

Take care of your feet!!!! Hey, did anyone (doctor, book, running friends, whoever) tell you to balance on one foot to strengthen your foot and alleviate PF? I really think it helps!

From Tom on Tue, Sep 14, 2010 at 22:40:24 from 67.199.180.90

Kelli I have been doing some of balancing on one foot stuff and I think it helps. Lately I've been doing this on this balance pad thingy that we have. It has little pointy "nubs" that usually are on the bottom side to provide traction so it doesn't slip. But I like turning it over so the nubs poke me in the foot I'm balancing on. A little painful at first but seems to enhance the strengthening affect. I have also heard some people talk about walking barefoot on gravel to help cure the PF so maybe this is the same kind of affect. Good luck the next while as we head into taper mode (both physically and mentally). Hope you can get some good sleep!!!

From Kelli on Wed, Sep 15, 2010 at 14:22:39 from 71.219.102.155

I have heard the same about the gravel! In fact, when my PF hit this summer I went and walked on a neighbor's gravel RV pad a few times a day. I have tough feet, so it did not really hurt. It was like a good massage!

Glad your feet (and mine) are holding up! I am looking forward to giving them a break, soon!

From Brent on Wed, Sep 15, 2010 at 14:27:43 from 168.178.30.219

Tom, strong, run West Canyon when you donw to St.George, you feet will certainly get stronger. You likely know where it is at, one mile up past the bottom gate, make a right into the parking lot, 8 mile round trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles solo this morning as Kim ran later after taking our Japanese good friend Aoi to the airport. Aoi has been staying with us just over a week during school break (she is going to BYU-Hawaii) and it was great to have her with us.  A great kid with a bright future in store.

Later went to the gym for 40 min of various XT fun.

8:26/158

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Time for our weekly streets-of-SF hills run. In the spirit of easing into taper mode we only went 9 instead of 10. Next week we'll maybe do 7 or 8.  Not a bad morning for a Sept run, a little chilly to start and of course the SF wind but no complaints. Kim was really charging up the hills today, Veyo will be nothing but a little blip for her this year I'm thinkin. 

9:30/145

HR still seems a little on the high side. Go figure.


Asics Gel 1150 Miles: 9.00
Comments
From Calvin on Wed, Sep 15, 2010 at 10:55:35 from 66.133.117.3

Nearly perfect time of year for running.

You guys are going to have a blast again this year.

From RivertonPaul on Wed, Sep 15, 2010 at 13:07:28 from 67.42.27.114

Nice job to not over-taper.

From TBean on Wed, Sep 15, 2010 at 16:07:00 from 63.241.173.64

If you'd keep your mind on running and not your cute wife then maybe the heartrate would drop down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.251.000.000.004.25

Ran 3 this morning solo as it's a rest day for Kim. A bit cooler and very windy! Wanted to get the wind over with so I ran straight into it 1.5 miles then enjoyed the tail wind back. Sped up enough the last mile to count as MP. Nice to see my HR being a little more normal today.

8:08/156

Later went to the gym for 30 min various XT, then 1 mile easy run ending with 2 minutes of barefoot grass running. Felt great, had happy feet/legs when I was done. Hopefully I'll be smart and not overdo it.

Today my oldest daughter turns 13. We've survived 3 teenage boys but this is our first go with a girl. Should be fun (or should I be saying "heaven help us" about now?).

Really looking forward to this weekend where Kim and I will celebrate (heaven help me say the correct number)  24 years together. Heading to Fish Lake for the first time since my family sold our cabin a few years ago. Until then we used to go every year but it's been a while.

We'll see how running 14-18 miles at 9000 ft feels!

Asics Gel 1150 (retired) Miles: 1.25Asics Gel 2150 Miles: 3.00
Comments
From Calvin on Thu, Sep 16, 2010 at 15:54:19 from 66.133.117.3

Have fun doing your high-elevation running.

(24 years!? you must have married Kim when she was about 14...)

From Tom on Thu, Sep 16, 2010 at 16:00:03 from 137.65.57.31

That's right Cal, that's how they do things down Manti way where we come from :)

From Kerry on Thu, Sep 16, 2010 at 16:18:07 from 199.106.103.249

Congratulations on your anniversary!

Our youngest daughter is also thirteen and I guess we've seen a little more drama, but it's a great time of life as well. Enjoy the moment, as they grow up so fast!

From Clay on Thu, Sep 16, 2010 at 16:39:27 from 67.222.229.46

Teenage girls are always fun! I have two of them;) Catch some fish for me up there!!! When I was young we use to go there all the time and stay, great fishing!:) Congrats on The Anniversary of 24 years, that is awesome!!!

From TBean on Thu, Sep 16, 2010 at 22:57:52 from 75.169.133.100

Your a good man and you got a good woman. Happy 24th!! I love Fish Lake. Have a good time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Was rudely awoken by the alarm clock. I almost always wake up before the alarm and it made me mad so in protest we went back to bed and waited until the kids were off to school then did a very nice 6 mile run in the morning sunshine. Conditions were almost perfect, if the SF wind wouldn't have been doing its thing it would have been entirely perfect.

Our daughter Tia had forgotten some books for school so we first ran .75 to the school carrying her books. I'm sure we looked pretty snazzy. Along the way I made the observation to Kim that "Reading is Run-damental!". I'm sure she was impressed with my cleverness and wit.

Now off to Fish Lake for some R & R. Not sure if the 14-18 mile planned run at 9000 ft. qualifies for R & R or not. Guess it depends on what the R's stand for.

9:04/142

Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Kim and I had a great time spending the weekend at Fish Lake. The weather was absolutely fabulous for this time of year and there was hardly anyone else there so it felt like we had the place all to ourselves. I'll see if I can post some pics later.

The run was also great, ran about 10 miles on trails and the rest on the road. As expected, for a given effort at 9000 feet the pace was about a minute slower than usual so we just slowed down and enjoyed the scenery. You could really feel the altitude going uphill, major sucking wind, so we avoided the nasty steep hills.

The bad part about trails is that if you lose your concentration even for a moment you can end up doing a face plant. Unfortunately Kim did a pretty good face plant just before mile 2. But fortunately she was OK and aside from scraped up hands and sore shoulder she seems to have come out fine.  I did my own dork-face-plant later on but the thing is I wasn't even running at the time, just walking. I didn't hurt anything but my pride.

9:58/148

Asics Gel 2150 Miles: 16.00
Comments
From TBean on Mon, Sep 20, 2010 at 10:10:42 from 63.241.173.64

Looking Good in the Pic. The lake, the aspens, on a trail. NICE!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Ran 5 in the morning with Kim and was still feeling peppy so I added on 1 more mile I'll call MP (7:16). Also did 5 strides along the way.  These unseasonably warm temps are great for the morning Sept runs but I sure hope it cools down a bit before SGM.

8:58/144

Later at work ran 4 miles in the sun. Felt pretty good I had to restrain myself a bit as I wanted to keep it in the easy pace and HR range which for me is anything under about 165 HR. Always surprised how much easier a given pace feels later in the day after being good and warmed up. Finished up with 3 minutes barefoot running on the grass.

Hard to find much work motivation after being at Fish Lake over the weekend..... :(

7:55/162

Good luck to all the Herriman folks getting the fires under control!

Asics Gel 1150 (retired) Miles: 4.00Asics Gel 1150 Miles: 6.00
Comments
From Calvin on Tue, Sep 21, 2010 at 13:07:34 from 66.133.117.3

I like your new profile picture.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Did 8-miles of up/down the hills of SF with Kim. Probably the last time doing this route before the race.  All easy stuff from here on out (at least for Kim, I reserve the right to not do much taper and maybe a MP mile here and there since I'm not racing SGM).

Hadn't planned on going to the gym today but got frustrated with work stuff so decided to go and try and sweat it out. Did 10 min eliptical, 10 min stairs and 5 min bike.

Asics Gel 2150 Miles: 8.00
Comments
From TBean on Tue, Sep 21, 2010 at 14:38:16 from 63.241.173.64

So does taper mean less miles and slowere miles or just less miles?

From Tom on Tue, Sep 21, 2010 at 14:42:53 from 137.65.57.31

Probably depends on who you ask Terry. Seems like every running book I have has a different opinion on taper.

Personally I think you could do it either way. Cut the miles but maintain intensity or not cut the miles as much but do everything easy.

I do think it's good to at least do a mile or 2 at MP a few days before and maybe a few strides a day or 2 before just so the legs are fresh and don't forget about fast running.

From Simmbad on Tue, Sep 21, 2010 at 22:54:36 from 67.199.182.58

Thanks for checking in on me Tom, sounds like you and Kim are doing well and should be ready for SGM. Good luck to both of you.

From TBean on Wed, Sep 22, 2010 at 10:02:32 from 63.241.173.64

I've been thinking about the Taper and what seems to work best for me is to decrease the miles by 20-40% but keep the intensity the same. However, as usual there is always an exception. If you're feeling worn down you decrease the intensity until you are feeling refreshed and ready to go.

From Tom on Wed, Sep 22, 2010 at 10:49:39 from 137.65.56.16

Yeah Terry I tend to agree with you. If I taper too much I start going mentally bonkers and can't sleep which can cause a chain reaction often leading to a really lousy race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 6 this morning solo as it's a rest day for Kim. Muggy and a little warm for this time of year, and of course windy. Just focused on keeping good form, run relaxed, not worry about pace. My timing was good, 5 minutes after I finished there was a bit of a downpour.

8:25/159

Later went to the gym and had to make a decision: 1) Do XT workout in the dry, fair weather gym or 2) Run outside and risk getting drenched.  Of course I made the obvious choice and went running outside. I did get hit by a few drops but got some sun before I was done and had a quite enjoyable run despite the humidity factor. Like this morning just focused on running relaxed with good form at whatever pace felt natural. Effort felt similar to this morning.

Finished with 4 min barefoot running on grass.

8:14/156

Asics Gel 1150 (retired) Miles: 4.00Asics Gel 1150 Miles: 6.00
Comments
From RivertonPaul on Wed, Sep 22, 2010 at 16:49:33 from 67.42.27.114

Looking good. Great timing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 5 miles in the morning with Kim. Very calm and peaceful this morning with very little canyon wind and a humongous moon. Added on 1 solo mile and threw in a few strides just for fun.

9:19/139

Later went to the gym for 30 XT and also decided to try 1 mile on the treadmill just to see if the mill was any better than last time I used it. It wasn't.  But had a little bit of a breakthrough with a tough project at work so that's always dandy.

Asics Gel 1150 (retired) Miles: 1.00Asics Gel 2150 Miles: 6.00
Comments
From Brent on Thu, Sep 23, 2010 at 19:40:39 from 66.7.127.219

Tom, I seen many big moons today, oh, maybe a different kind of moon. The time is near, taper city.

Stay Kool, B of BS Rools out

From Kelli on Thu, Sep 23, 2010 at 20:00:27 from 71.219.65.246

What is wrong with the treadmill???

Love the new picture!

From Tom on Thu, Sep 23, 2010 at 20:39:10 from 67.199.180.90

Brent - Hmmmm... not sure what to make of all those moons you're talking about!

Kelli - Nothing was actually wrong with the treadmill as far as its functioning. I just really hate running on the treadmill. I hadn't run on one for a long long time for this reason, but on a whim thought I'd try it today and give it a chance. But alas it was still as boring as I remembered.

From Kelli on Thu, Sep 23, 2010 at 22:34:52 from 71.219.65.246

I thought maybe it hurt you in some way (aside form mental anguish!) They definitely take some getting used to. I am still not a huge fan, but I think it takes a lot of the pressure off my feet (and everything else) to use them a couple days a week. And they are GREAT when it is a blizzard out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.500.000.0010.50

I have the day off work so we were able to sleep in a bit and get the run-in-the-sun in after the kids were off to school.  Last longish type run before SGM. Kim was running strong and averaged right around MP most of the run. Last mile was even quicker 8:20 with last half of that mile dipping into my MP. Coach Tom officially declares Kim READY-TO-GO for the marathon. Gonna be fun I'm really looking forward to it.

Afterward I did about 5-min barefoot run on grass.

9:05/143

Now gotta gear up for the Dirty Dash 10K tomorrow. Time to be a pig and wallow in some mud!!

Asics Gel 1150 Miles: 10.00
Comments
From TBean on Fri, Sep 24, 2010 at 14:15:21 from 63.241.173.64

Coach Tom, I'll of course give you all the credit if Kim does something amazing like qualifies for Boston.

From Tom on Fri, Sep 24, 2010 at 16:14:09 from 67.199.180.90

Terry I don't know about the BQ this time, but I think we'll both be real happy if Kim can just get through the race without the ITB and knee troubles shutting her down early.

Actually a 45-49 AD BQ (4 hours) is highly probable, but the 40-44 BQ (3:50) would be tougher.

From RivertonPaul on Fri, Sep 24, 2010 at 16:46:35 from 67.42.27.114

Why not start the green jello run next year?

Race: The Dirty Dash 10K (6.2 Miles) 01:05:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

For not really "racing" this race I gotta say we got pretty pooped by the end. I suppose the endless uphill/downhill, 80 degrees, various obstacles (hay bales to hurdle, walls to climb and TONS of mud mud mud to slog through) had something to do with it. Since pictures are worth 1000's of words and I'm tired and ready to go to bed I'll let the pics do the talking.

When the official race photos come out later next week maybe I'll add some more. I think we may be cleaning mud, dirt, etc. from various nooks and crannies for a few days yet.

Here is a video somebody made that gives some idea what this race whas all about.

 

Comments
From prlman on Sun, Sep 26, 2010 at 00:37:28 from 24.2.64.196

so great we had an amazing time too good to see you enjoyed yourselves as well

From TBean on Sun, Sep 26, 2010 at 00:56:00 from 75.169.127.232

I love the before and After Pics.

From Brent on Sun, Sep 26, 2010 at 10:47:24 from 66.7.127.219

Tom, Kim - mud zombiees? Mud swamp things, sounds like a fun wild race. It is darn fun to do something different rather than always be concerned about PRs, etc. Good luck at STG, hope Kim gets that PR and breaks 4 hrs.

Stay Kool, B of bS Rools out

From RivertonPaul on Sun, Sep 26, 2010 at 22:30:01 from 174.19.60.121

AWESOME!

From Tom on Mon, Sep 27, 2010 at 11:16:55 from 137.65.56.16

Thanks for the comments guys.

I added this video that Kim found that somebody made that gives a better idea what this "race" was all about. That swamp was NASTY!!

From Kelli on Wed, Sep 29, 2010 at 09:33:21 from 71.219.65.246

CRAZY!!!!! Those pictures are GREAT! You two are the best cave-people I have ever seen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran 4.3 nice and easy with the lovely cavewoman Kimi. Looks like we survived the Dirty Dash 10K in one piece. A few aches in some muscles I don't usually use like my hay bale hurdling muscles but other than that I feel great. Kim was feeling a little sluggish at first but was feeling good by the end.

9:38/132

Later ran at work just before lunch and got in just over 4 in the sun including 6-min barefoot on the grass. Nice to see my HR dropping lately on these runs!

8:10/152

Brooks Launch Miles: 3.50Asics Gel 1150 Miles: 4.30
Comments
From TBean on Mon, Sep 27, 2010 at 14:22:53 from 63.241.173.64

I was once a Caveman before I moved to Manti but I don't think I got into it like you and Kim.

From Tom on Mon, Sep 27, 2010 at 14:25:12 from 137.65.56.16

Terry you need to embrace your inner Caveman. I'm not sure if I've embraced my inner Templar yet.

From Dale on Mon, Sep 27, 2010 at 21:11:32 from 64.206.238.25

Saaaa-weet photo!

From Simmbad on Mon, Sep 27, 2010 at 21:35:44 from 67.199.182.58

Nice photo Tom you make an awesome lookin caveman. Good luck to both you and Kim. I would like to make 4 hours my goal. I will just have to see how I feel on race morn. Those Morns are always a crap shoot.

From Kelli on Wed, Sep 29, 2010 at 09:38:59 from 71.219.65.246

I just clicked your link to Elder Busche's devotional. Way to make me cry on a Wednesday morning. I have not listened to that for a long time. Thanks for the PERSPECTIVE, I need it right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 5 this morning with Kim on another nice unseasonably warm morning. Also did a few strides and picked it up the last mile.

Later at work ran 4 more in the sun. Almost identical run as yesterday but without any barefoot stuff. A bit warm but enjoyable.

8:10/153

Asics Gel 1150 (retired) Miles: 4.00Asics Gel 2150 Miles: 5.00
Comments
From Kelli on Wed, Sep 29, 2010 at 09:32:11 from 71.219.65.246

Love the picture! I forgot that was last weekend, I need to go read about it!

Nice work-out.

From Clay on Wed, Sep 29, 2010 at 14:01:04 from 67.222.229.46

Thats is a great picture Tom! Thanks for the info on Saturday too, hopefully we can make it there and see everyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Nice 4.3 mile taper run in the AM with Kim. Ran into Steve K and he joined us for a while and we had a good chat. Kim's back has been bugging her lately at night but during the run everything was clicking. Getting excited for the weekend!  Hopefully the heat won't do us all in.

9:25/137

Later went to the gym for 30-min various XT stuff. Then finished with 7 minutes barefoot running on the grass.

Asics Gel 1150 Miles: 4.30Barefoot On Grass Miles: 0.80
Comments
From Calvin on Thu, Sep 30, 2010 at 11:37:40 from 66.133.117.3

I think its great to see how well you came back from your injury this year. From what i've observed, it seems like you've had a fun time running and training with Kim.

Good luck and have a great time on Saturday!

From Tom on Thu, Sep 30, 2010 at 11:44:45 from 137.65.56.16

Cal I have had a great summer of recovery and fun laid back training (for me, maybe not always for Kim). I'm finding I'm just as excited looking forward to pacing Kim Saturday as if I was running, but without all the other pre-race jitters, anxiety, phantom pains, etc.

I highly recommend everyone take some down time every so often, throw away the training schedule and just run for fun for a few weeks or months.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.502.500.000.003.00

Taper/non-run day for most SGM folks today including Kim but I've been feeling real good lately and won't be killing myself Saturday, so I decided to run a short 3-miler this morning. Started into the canyon wind which tends to make a person angry, which made me pick up the pace and then turning around with the tailwind it feels so good you have to go even faster. So it turned into a MP progression run and it felt real good.

Don't have my watch handy and can't remember exact splits but it was something like 7:40, 7:10, 6:58.

Best of luck to all the SGM runners!!!!!

7:15/165

Asics Gel 2150 Miles: 3.00
Comments
From TBean on Thu, Sep 30, 2010 at 13:56:37 from 63.241.173.64

You must be way rested and ready to go with times like that. SGM or Bust.

From JimF on Fri, Oct 01, 2010 at 11:35:53 from 68.46.211.156

Good luck at SGM. Hope everything goes according to plan.

Race: St. George Marathon (26.2 Miles) 03:57:59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.300.000.000.0026.30

Third time is the charm! Had a great time today pacing Kim to her first sub-4 marathon in 3 attempts, overcoming some nasty hurdles like record heat and 4 "extreme" potty stops as Kim was fighthing extreme GI stress through much of the race. We're thinking there is a good chance she got Giardia last week from all the mud we ate at the Dirty Dash 10K. So Kim has been calling today Giardia PR-dia.

Not sure on official time but somewhere around 3:58. With the heat factor and spending 5 minutes at least in porta-potties and bushes I think this is probably worth a 3:50 effort for Kim.

My buddy Terry (old)Bean did just what he said and ran a sub-3:20 around 3:18 on very little training. We've had a great time at the condo this weekend with Terry and his family. Not sure I'm quite ready to head home tomorrow.

Nice thing about the pacing is that I'm feeling great and maybe only slightly more tired/sore than on our 20-miler training runs. Even so I think I'll take a reduced mileage week next week as I've had a long string of 45-50 mile weeks without a break and I could use the rest.

Good to see lots of friends today, not a lot of PR's with the heat but some very solid efforts. Good job everybody!

 

Asics Gel 2150 Miles: 26.30
Comments
From Andy on Sun, Oct 03, 2010 at 10:40:12 from 208.65.1.186

Congrats to you and Kim. That is great to PR with all of the obstacles she faced.

From Clay on Sun, Oct 03, 2010 at 11:03:59 from 74.211.25.43

I must have just missed you and Kim Tom, but congrats on your goals and we will see on the road in the up coming weeks, be safe traveling home.

From Teena Marie on Sun, Oct 03, 2010 at 11:27:31 from 74.211.26.22

You two are AWESOME!!!! :) :) :)

Congrats to you both ... especially to your sweet Kim!!! :) :) :)

(Hope she is feeling better.)

From allie on Sun, Oct 03, 2010 at 12:30:35 from 174.19.51.35

big congrats to you and kim! sorry to hear of the GI issues. but if it WAS a result of all the mud-eating, at least you got a great picture out of it, right?

great job yesterday.

From JimF on Sun, Oct 03, 2010 at 15:08:48 from 108.115.253.128

Congrats to Kim on the sub 4 marathon. Great job especially with the weather and GI issues. Very nice of you to pace her and share in her acheivement!

From RivertonPaul on Sun, Oct 03, 2010 at 21:52:16 from 174.19.57.96

Great to see you getting stronger and stronger to the point the race was almost easy. Very exciting that you could pace Kim in.

From Kerry on Sun, Oct 03, 2010 at 22:16:09 from 98.155.54.92

Congratulations to you and Kim on a great race, especially considering the heat. Glad you could run it together. There's nothing better than crossing the finish line with your wife!

From Kelli on Sun, Oct 03, 2010 at 22:28:01 from 71.219.65.246

Love the nickname, too funny! Way to support your wife through this one, she is one lucky gal!

From TylerS on Mon, Oct 04, 2010 at 00:47:37 from 63.248.32.71

I think that we had the most fun today! It was a great day to pace your wife! Hope to run with you this winter!

From TBean on Mon, Oct 04, 2010 at 16:22:50 from 63.241.173.64

You did a great job helping the woman to a sub-4 marathon. Hope your future races go good with no injuries!

From Calvin on Mon, Oct 04, 2010 at 16:30:22 from 66.133.117.3

That's pretty cool that you paced Kim to a sub-4 PR. You're a good hubbie.

(I envy your only slight soreness BTW)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Feeling about the best I've ever felt after a marathon. This spouse-pacing gig has some real nice fringe benefits.  Went to the gym at work and did 30-min easy various XT, then went outside and ran about a mile barefoot on the grass.

I timed it pretty good as shortly after I got done there was a downpour. Just talked to Kim and she wasn't so lucky, got stuck in the rain about a mile from home out on the walk. But the good news is she also said her legs felt fabulous. This is a all good stuff. Still basking in the afterglow of the race for now, hopefully those post-marathon blues stay away (or as Terry called it - Post Marathon Partum Depression, i.e. PMPD). We don't want no stinkin PMPD!

We had planned on signing up for the Runner's Series but we both phased it off and forget. Oh well I guess we'll put in for the lottery and roll the dice. If we don't get in we were thinking of being volunteers. At the moment I am signed up for UVM in June (full marathon) and Kim is signed up for the half.

Barefoot On Grass Miles: 1.00
Comments
From Brent on Mon, Oct 04, 2010 at 21:37:23 from 66.7.127.219

Tom, sweet, nice pacing, way to go, running is only great if you can share it, special race for both of you. 500 points for the good husband. good to see you are looking forward already. Those darn PMPDs, having trouble myself getting motivated to get back after it. I think you UVM, is a goal to get you going, may take your lead and sign up for something to get the mojo back.

Stay Kool, B of bS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 3 easy recovery miles in the morning. Legs still feeling pretty good, very little soreness, but felt a bit sluggish on the run. A bit muggy today but temps were pleasant.

8:56

Later at work ran 4 more miles. Felt much better than this morning, I guess I was just warmed alot better or something. Pace alot quicker but felt easier. Didn't pay much attention to the Garmin just ran what felt good. Glad to see the HR down below 150 now for paces in the low 8's.

8:13/148

Brooks Launch Miles: 4.00Asics Gel 1150 Miles: 3.00
Comments
From TBean on Tue, Oct 05, 2010 at 14:39:45 from 63.241.173.64

Be glad your legs are doing good. My legs were aching pretty bad Sunday and Monday. Today much better but not ready to run yet.

From Tom on Tue, Oct 05, 2010 at 16:07:38 from 137.65.56.16

Yes Terry I'm a pretty happy camper that my legs feel so good. Better yet Kim is feeling good too. You might as well take it easy for as long as the legs say to. No reason to jump back into running after a good solid 26.2 run in the heat on low mileage.

From TylerS on Wed, Oct 06, 2010 at 00:08:46 from 63.248.32.71

I love that pic! Was that fun race? I just might have to do it next year. Great job on the 7 miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 miles in the morning. Legs feeling great and back to normal with no traces of the marathon that I can detect.  When I started it was cloudy and dark but peaceful, no wind or rain. Of course as soon as I was at the furthest point from my house the rains came down and the winds kicked up and I got soaked. But by the time I got home it was peaceful and calm again. That Mother Nature can be a big meany sometimes. As further evidence I notice as I type this at 8am it's 55 degrees and partly cloudy in St. George with forecast high of 72. 

8:52/152

Asics Gel 2150 Miles: 8.00
Comments
From TBean on Thu, Oct 07, 2010 at 15:24:46 from 63.241.173.64

Sounds like you've recovered from your weekend 26.2 mile training run. How would that be to have the SGM with a high of 72?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 3 nice and easy in the morning.

8:27/148

Later I had planned on running 3 more on the roads then 1 barefoot on grass but I goofed and accidentally ran 4 on the road. Working out a tough problem at work and my brain phased off and I didn't turn around where I originally planned.

8:25/148

Asics Gel 1150 (retired) Miles: 4.00Asics Gel 1150 Miles: 3.00Barefoot On Grass Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 mile bottoms loop in the early morning. Temps a little cooler than the rest of the week but still quite pleasant with very little canyon breeze. Dark, quiet, peaceful morning and run UNTIL THE SPEEDY BIKER WITH NO LIGHTS CAME OUT OF NOWHERE AND NEARLY MOWED ME OVER!  I had on a reflective vest but that doesn't help much if the other guy has no lights!

Luckily we saw each other soon enough for the biker to break, and me to move just enough and brace myself so that I only ended up getting my left hand smacked by the steering wheel and left leg with a little tire mark/burn. The biker went down but at that point he wasn't moving fast so he was fine. It certainly could have been a lot worse. Guess I better start taking a light to go along with my reflective vest.

8:25/152

Later did 30 min various XT (E/B/S). Don't seem to be any worse for the wear after the bike incident.

Asics Gel 2150 Miles: 5.00
Comments
From Clay on Fri, Oct 08, 2010 at 11:13:56 from 174.52.209.168

I'm glad you weren't hurt Tom, it can be scary out there in the dark!!!

From Andy on Fri, Oct 08, 2010 at 11:44:42 from 159.212.71.199

Glad you are alright.

From Kim on Fri, Oct 08, 2010 at 12:09:24 from 67.199.180.90

I'm pretty happy you are OK too!

From Tom on Fri, Oct 08, 2010 at 14:27:41 from 137.65.56.16

Thanks guys (and gal :))

From TBean on Fri, Oct 08, 2010 at 16:16:02 from 63.241.173.64

It's good to have a light biking in the dark. Hopefully, he'll learn but I wouldn't bet on it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Went out around 7am to run 6 then 4 with Kim. Noticed that the city has finished a new section of the river trail so I had to check it out. Only had time to see a little bit the first go around so when I went back home for Kim I suggested we drive out and explore some more. Not quite 2 miles of new trail at this location at the moment but very nice to see that part of the valley along the river that has previously been inaccesible. Plus it bypasses all the hills you normally have to deal with up Powerhouse rd to the golf course. It will be real nice when they get the entire trail system in place.

8:50/146

Asics Gel 1150 Miles: 10.00
Comments
From Matt on Sat, Oct 09, 2010 at 18:45:04 from 98.202.72.183

I love the new pic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

AM: Ran 6 miles mostly solo but last part with Kim who I 'ran' into surprisedly just past mile 4. I thought she was going to sleep in and run later in the morning and didn't realize she wanted to get er done early today.

8:30/151

Just before noon: Ran just over 4 miles including 1.3 barefoot on the grass. Also did 6 strides just to try and keep the legs from forgetting completely about sub-7 pace. These sunny fall days are sure nice.

7:59/161

Brooks Launch Miles: 3.00Asics Gel 2150 Miles: 6.00Barefoot On Grass Miles: 1.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Ran 6 with Kim on a pitch black but peaceful morning. Starting to get chilly in the AM hours but still quite pleasant for October. Hope it's still a little while before the first freeze comes.

9:35

Late AM: 20 min various XT at the gym and 2 more run miles outside as I couldn't resist the near perfect weather.

7:55/154

My weight dropped below 140 today for the first time since May. All my PRs have been when I've weighed in the 135-140 range.

Asics Gel 1150 (retired) Miles: 2.00Asics Gel 1150 Miles: 6.00
Comments
From Jeff L on Tue, Oct 12, 2010 at 15:01:27 from 76.164.29.58

Wow, sounds like you need to eat more Tom. I would have to lose 25 lbs to get to 140. I'm sure you have some more PRs right around the corner.

From Brent on Tue, Oct 12, 2010 at 22:05:06 from 76.8.201.223

Tom, are you ready to ramp up speed work? Tough time of year to ramp up given the upcoming weather. Maybe crank out a fast Turkey trot?

Stay Kool, B of BS Rools out

From Tom on Wed, Oct 13, 2010 at 10:03:32 from 67.199.180.90

Thanks for the comments guys.

Brent - I tried doing speed work last winter and it didn't work out too well. I'm going to take a conservative approach the rest of this year and even into next year as I prepare for UVM. Going to try doing no speedwork, just MP tempo runs and months of 50-65 MPW mileage base and see what happens. Mainly just want to stay healthy and not get injured again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slept in a bit this morning after getting home late from a play at the HCT. One of the benefits of having gobs of vacation time at work I need to use-or-lose by the end of the month. Pretty much I am just working 4 hours a day this entire month. I think I could get used to a 20-hour work week.

Anyway this made it so Kim and I could go out for the run around 11am. Beautiful fall day, sunny and bit nippy to start but warming up pretty good by the end. Did a warmup mile or so with Kim then I started doing an up/down/up/down/up/down...etc.. hill workout while Kim did her run. I'm going to try and do a hill workout most weeks to build strength and to serve as my poor-mans-speedwork and get the HR up without pounding the legs.

Not sure what the deal was today, I felt fine for a while but then I just really ran out of gas the last few miles and dogged it home at SP ("Snail Pace" :)). Guess I need to ease into the hills a bit more gently.

8:36/155

Been enjoying watching the Chilean miner rescue.

Asics Gel 2150 Miles: 10.00
Comments
From Dale on Wed, Oct 13, 2010 at 18:39:02 from 69.10.215.11

mmmmmmm......20 hour work week.......niceeeeeeee. Love the hills, they are your friend.

From TBean on Thu, Oct 14, 2010 at 00:06:12 from 75.169.119.48

Getting some good miles in. I hope you're plan of no super speedy training works and gets you to the UVM in great uninjured shape.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 6 8:15/163

Late AM: XT 20 min + 1.75 mile BFOG

Asics Gel 1150 (retired) Miles: 0.25Asics Gel 1150 Miles: 6.00Barefoot On Grass Miles: 1.75
Comments
From RivertonPaul on Thu, Oct 14, 2010 at 15:54:57 from 67.42.27.114

Nice double.

From Calvin on Thu, Oct 14, 2010 at 18:42:33 from 66.133.117.3

you're racking up a few miles this week Tom

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles with Kimi Sue Loo in the morning just as the sun was coming up. Another beautiful day we ran down to the bottoms and got a couple miles on the new river trail. Have the full day off today looking forward to a nice day with the family. Camron and Rurika are visiting as well so always good to have them around when they can get a break from the hectic college study/work schedule.

9:20

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Slept in a bit today again then we went out about sunrise time. Beautiful October day. Ran just over 4 with Kim then 7 more solo. Felt a little more peppy than usual today so I went with the flow and ran a lot of sub-8 min miles with a couple miles down into the MP range between 7-7:30. 

8:16/153

Asics Gel 1150 Miles: 11.00
Comments
From TBean on Sun, Oct 17, 2010 at 09:19:02 from 75.169.119.48

I'm hoping I get a little more of that peppy feeling soon. Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.830.000.500.0010.33

AM: Ran with Kim around the streets of SF. Very dark with the clouds and no moon, but pleasant temps (50's) and a little humid. We had a run in with a big dog that got the old HR spiked. Did a 1/2 dozen strides along the way and finished the last 1/2 mile faster just under 7 min pace.

8:56/146

Late AM: 2 miles on the roads (7:47/157) and 2 miles BF on the grass (8:26/163)

Brooks Launch Miles: 2.00Asics Gel 1150 Miles: 6.33Barefoot On Grass Miles: 2.00
Comments
From JimF on Mon, Oct 18, 2010 at 14:54:41 from 68.46.211.156

Wasn't there was a TV show called the "streets of SF". I think you might be talking of a different SF. :-) Nice run this morning.

From Tom on Mon, Oct 18, 2010 at 15:03:51 from 137.65.56.16

Yes indeed Jim I quite enjoyed that show when I was a kid. And yes the streets we ran were not that SF, just our plain (but often hilly like the other SF) old streets of Spanish Fork, UT.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 6 miles with Kim. Very very dark down in the river bottoms with no moon! But our reward was seeing a bunch of shooting stars. Temps are still quite pleasant for this time of year.

9:22

Late AM: 20 minutes various XT and 2 miles running outside.

8:10/148

Asics Gel 2150 Miles: 6.00Asics Gel 1150 Miles: 2.00
Comments
From TBean on Tue, Oct 19, 2010 at 16:13:40 from 63.241.173.64

No BF running?

From Tom on Tue, Oct 19, 2010 at 18:57:42 from 137.65.56.16

No BF running today Terry. But as long as the weather allows I'll be doing a couple days a week BF 2 miles each day. Supposedly doing a bit of BF like this is the best thing for getting rid of the PF for good. So far it does seem to make the feet happy and is kinda fun to do. But don't expect to see me running any marathons minus the shoes. Shoes were a good invention.

From Brent on Tue, Oct 19, 2010 at 22:12:02 from 76.8.201.223

BF goodrich wore shoes, hopefully other ways to get stronger feet without taking the risk of BF in dog poop, glass, rocks, etc.

Stay Kool, B of BS Rools out

Nice solid base running, good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Since I'm working just a 1/2 day at home today I decided to sleep in a bit and do the hill workout in the late morning hours. Quite the beautiful day today, about as perfect as could be for running up and down some hills.  It was a tiring workout but I was pleased I felt a lot better than last week. I'm never sure how to log these hill miles, they certainly aren't easy even though the ave pace is in the easy range.  I think today I'll just count a couple miles as MP.

8:07/165 max HR 185

RHR 49

 

 

Asics Gel 1150 Miles: 10.00
Comments
From Calvin on Wed, Oct 20, 2010 at 15:46:21 from 66.133.117.3

I have that same dilemma about how to log some of my miles.

From RivertonPaul on Wed, Oct 20, 2010 at 18:44:00 from 67.42.27.114

I concur with the who-knows-what-the-heck to log some miles at.

From TBean on Thu, Oct 21, 2010 at 10:15:47 from 63.241.173.64

It's not the speed at the miles but the intensity. If your hill miles were at a threshold intensity but at a marathon pace then I'd put the miles as threshold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Ran 6 miles solo as today is a rest day for Kim. I've been surprised both last week and this week how good I've felt the day following the hard hill workout. Not sure what's up with that but I won't complain.

8:20/155

Late AM: Legs still feeling real good later in the morning so I decided to bag the planned XT workout and add 2 more run miles outside. Just seemed like a waste to stay in the gym with such a nice day out the window. After the 2 miles on the roads (7:56) ran 2 more BF on the grass (8:22).  Sure feels good to feel good.

Brooks Launch Miles: 2.00Asics Gel 2150 Miles: 6.00Barefoot On Grass Miles: 2.00
Comments
From RivertonPaul on Thu, Oct 21, 2010 at 14:03:12 from 67.42.27.114

Double mania.

From TBean on Thu, Oct 21, 2010 at 14:54:36 from 63.241.173.64

I remember this spring having that feeling of feeling good. Hope to soon find that all good pain feeling when running.

From Dale on Thu, Oct 21, 2010 at 17:11:52 from 69.10.215.11

Excellent.

From Brent on Thu, Oct 21, 2010 at 18:22:24 from 168.178.30.219

Tom, BF in the park, without Barbara and Robert. Nice hill workout. Hills are the best.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early AM: Nice and easy 6 miler with Kim on an overcast but fairly warm morning. Probably our last early morning 50+ degree run of the year, at least in SF. Don't know if I'm quite ready for the weather forecasted for the next week.

9:17/137

Late AM: 30 min various boring XT.

Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Ran down in St. George as I ended up coming down solo for a quick trip to go to the condo homeowners association mtg. and also replenish some supplies. Rains thru the night kept me up a bit and I decided to run after the meeting around noon.

I was hoping it would be cloudy and cool at that time but it ended up being a bit warm & muggy & sunny. I was pretty pooped by the time I got done. But felt good at times and with the lower elevation I can tell it's easier to hit the 7-ish paces with less effort. At least that was true until the heat caught up to me and cancelled out the altitude bonus.

I was surprised with a couple miles to go to hear somebody calling my name. Turned out to be Steve Hooper who was at the park with his family. Had a nice talk which came at a good time as I was pretty tuckered out at that point and not looking forward to the last uphill mile to the condo.

Happy to now be home after going thru some pretty nasty thunderstorms on the way home.

7:47/164

Asics Gel 2150 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Early AM: Had a bad nights sleep with the nasty north winds blowing sheets of rain against our bedroom window thru much of the night. By 5:45 things had calmed down so I decided to give the early 6 mile run a try. Kim opted to try her luck later in the day. I haven't talked to her yet or seen a blog entry so I hope it worked out for her. Turns out the timing was pretty good for me as the rain mostly stopped and the winds weren't too bad either.

8:20/163

Late AM: Weather cleared up and the sun even poked through a little bit so I resisted Nate's invitation to join him for a treadmill run and went outside for 4 including 2 miles on the roads (7:58) and 2 miles BFOCWG (Barefoot On Cold Wet Grass :) 8:08). The north wind was still  plenty nasty though and I didn't enjoy those times I was running straight into it.

While I was doing the barefoot thing I'm sure the flag football dudes I kept running past thought I was a nut job. Actually at times I was thinking I was a nut job. The cold wet grass had my feet about completely numb by the time I was done. Nothing like icing your feet while your running. So far my feet are feeling pretty good (now that I can actually feel them) so hopefully I didn't do a dumb thing by running with frozen bare feet.

RHR 46

Asics Gel 1150 (retired) Miles: 2.10Asics Gel 2150 Miles: 6.00Barefoot On Grass Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

AM: Ran 6.1 with Kim out toward Leland direction and finishing up at the high school were Jansen had parked the van. Nice morning for a run, no rain, not too windy and not too cold if you were dressed right.

9:10

PM: Ran 4 more, feeling really good lately with both this run and the one this morning feeling effortless, had to keep reminding myself to slow down a bit and save it for the big hill workout tomorrow.

7:47/153

RHR 47

Asics Gel 1150 Miles: 10.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Working at home today and just like the last 2 Wednesdays I ran up and down the hills just before lunch. Gotta say the sunny 40 degree temps were about ideal for this workout. Felt great today, much better than the last 2 times I did this workout even with adding a couple more hills this time around. I'm sure the cooler temps had a lot to do with it plus I suppose my fitness is slowly but surely improving.

Dang if I haven't felt great every day so far this week, I wonder if that can hold true the rest of the week. Gotta love these kinda days. And in the spirit of "you gotta love it baby!" I'm looking forward to the Jazz opening game with the Nuggets tonight!

8:02/162 max HR 182

RHR 48

Asics Gel 2150 Miles: 10.00
Comments
From Brent on Thu, Oct 28, 2010 at 11:37:43 from 66.7.127.219

Tom, love those hills, speed work in disguise witout the pounding of a track workout. Nice job. go jazz

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Early AM:  Ran regular 6 mile loop. Weather forecast said into the 20's with canyon winds so I dusted off the longs for the first time since early in the year. Turns out I was overdressed as although it was breezy I think temps must have been a few degrees above freezing.

8:17/156

Late AM: Did 10 min XT then 1 mile on the roads and 2 BFOG. Not so chilly on the grass today as compared to Monday but I swear the Novell grounds people are still watering the lawns and some sections I avoided are like a swamp.

8:17

Brooks Launch Miles: 1.00Asics Gel 1150 Miles: 6.00Barefoot On Grass Miles: 2.00
Comments
From Burt on Thu, Oct 28, 2010 at 14:28:00 from 206.19.214.144

Oh my gosh! Are there actual people under that mud?

From Tom on Thu, Oct 28, 2010 at 14:38:48 from 137.65.56.16

Ya never know Burt, Novell was built on top of a landfill so who knows what might ooze up.

From Tom on Thu, Oct 28, 2010 at 14:52:40 from 137.65.56.16

OK Burt I'm kinda slow, now I'm thinking you're referring to my profile pic and not my comment about the swamp in my blog today. I'll like to think of us as being covered in dark chocolate, not mud.

From Burt on Thu, Oct 28, 2010 at 14:58:43 from 206.19.214.144

LOL! Got it. Milk chocolate covered picture. Mud and ooze covered work.

From Calvin on Thu, Oct 28, 2010 at 16:04:08 from 66.133.117.3

I've lately considered building up some BFOG miles, but i think my window of opportunity is nearly closed for this year. (The BFOTM miles that i tried a while back weren't fun or comfortable at all)

From Tom on Thu, Oct 28, 2010 at 16:13:52 from 67.199.180.90

Yeah Cal winter doesn't work so well for the BF stuff. I was making good progress last year at this time overcoming the PF with the BFOG but then it got cold and I was trying to switch to socks on the TM but all that did was get the PF all flared up again. I think this year I'll just go with the grass as long as I can and maybe even try it with socks when it gets too cold for BF as long as there isn't snow on the ground.

From Kelli on Thu, Oct 28, 2010 at 20:12:59 from 71.219.65.246

BFOG in the winter? That is craziness! How about BFOTM???

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles on the bunny trail with Kim as the sun came up here in St. George. Kids had no school today so we decided to make a quick mini-vacation trip to the condo and enjoy the sun and mid-70's temps today in Dixie. I love being out and about here when the first rays of morning sun hit the red rocks and the green trees.

9:13/131

Asics Gel 2150 Miles: 6.00
Comments
From JimF on Fri, Oct 29, 2010 at 15:51:44 from 68.46.211.156

Always nice to see the sun rise while running. Enjoy the day with the family!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Another absolutely glorious morning in St. George. Mid 50's and clear skies it was great to be able to run in short sleeves. Feeling good mojo so ran miles 5-10 at MP (7-7:30 pace). Fast mile splits: 7:15, 7:19, 7:10, 7:09, 7:19, 7:24.

7:45/164 max HR 183 RHR 51 BC 9 (Bunny Count :)) 

Asics Gel 1150 Miles: 12.00
Comments
From TBean on Sun, Oct 31, 2010 at 00:39:43 from 75.169.119.48

Way to crank out some fast miles! It feels good when your healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Early AM: Ran with Kim for just over 3 miles then 3 more solo. Clear, crisp morning to start out November. Pretty nice actually as the wind was pretty mellow.

8:33/148

Late AM: Ran 4 more miles, 2 on the roads and 2 BFOG. Beautiful sunny day and warm enough to go in short sleeves. Wouldn't mind a bit if it stayed this way for a good long while but I suppose the skiers wouldn't appreciate it.

8:09

Asics Gel 1150 (retired) Miles: 2.00Asics Gel 1150 Miles: 6.10Barefoot On Grass Miles: 2.00
Comments
From Calvin on Mon, Nov 01, 2010 at 15:27:39 from 66.133.117.3

Nice miles today Tom.

I'll put up with this weather for as long as i can get it.

From Brent on Tue, Nov 02, 2010 at 14:46:46 from 168.178.30.219

Tom, cherish these running days before we move on to cold, wet, ice, etc. I have notice you are doing 2 a days often, how are you holding up with those kind of days.

Stay Kool, B of bS Rools out

From Tom on Tue, Nov 02, 2010 at 14:55:17 from 137.65.56.16

Thanks guys.

Brent I've noticed the 2 a days seem to be alot kinder to my legs and I can run more/faster miles with less soreness and fatigue. I'm sure it also helps that I haven't really been doing anything faster than MP and very sparingly at that. I want to try going a while with mostly just base easy miles before adding faster stuff and see if that will get me to the start line of UVM feeling strong, durable and fast enough for a PR.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Fartleking...across the universe on another clear crisp morning. Kim had a fartlek workout planned for today and coach Tom was excited to see how that would go. Seems like fartlek can mean a dozen things depending on who you ask.

To me fartlek style workouts are like jazz style music where you're free to improvise and do whatever you want to some degree. So we just kind of went with that idea and sped up here and there for 1 or 2 minutes or whatever with the only rule being that we try and go no faster than Kim's 5K pace to keep things safe as she eases into the faster running. After we got done I added on 1 more mile to get to 6.

8:55

Late AM: Was planning on doing a bit of XT and a bit of running but as I was working the stairmaster and looking out at the sunny day I bagged the XT after 2 or 3 minutes worth and headed outside for a 4 mile run. Good move, I felt great and the sun was great.

7:55/152 RHR 46

Since it's November and all, I'm thinking I should be thinking more about stuff I'm thankful for. Today I'm thankful that after today I don't have to hear any more political ads, at least for a year or so. And I'm also thankful for bacon.

 

Brooks Launch Miles: 4.00Asics Gel 2150 Miles: 6.00
Comments
From Tmck on Tue, Nov 02, 2010 at 15:39:06 from 129.123.227.94

I really like the comment about political ads, I too am thankful that those will be done away with for a while. Good runs today

From Bonnie on Tue, Nov 02, 2010 at 19:53:44 from 128.196.228.134

Tom -- I don't have anything to add, other than I love your new verb "farteking", I am a vegetarian but love faken' bacon because I love bacon too ;-).

So, the main reason I had to post on your blog today was that I have to tell you - I crack up every time I go to the "discussion board" because your post is STILL the last one from the "cute running clothes" thread and I don't know why but that always makes me laugh when I see it (not the post, just that yours was the last post).

Have a good day!

From TBean on Tue, Nov 02, 2010 at 22:09:44 from 75.169.130.214

I'm really really thankful for Eggs over easy with bacon and hash browns.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.102.000.000.0010.10

Did the hills workout earlier than usual today since Kim and I were involved with the funeral of our friend and neighbor Ellen Lotz. Kim was a speaker and I played the prelude/postlude organ music and gave the closing prayer. We became friends with George (who passed away last year) and Ellen when we first moved to Spanish Fork to our starter home across the street from them (and down the street from where we live now). What a great couple and although we're sad to see them go they were fortunate to live to a good old age and have many good times and touch many lives. So today I am thankful for Ellen and George Lotz.

Wasn't loving running the hills at the earlier hours compared to before lunch like usual. Very dark and I was nervous to push it much on the downhill and didn't quite have the oomph on the uphill like the last 2 weeks. But still a positive and beneficial workout.

8:26/157

Asics Gel 1150 Miles: 10.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Ran 4 miles with Kim then 2 more solo. Kim was really movin the last couple miles down into the 7's on pace. Had a hard time keeping up with yesterday's hill run still in my legs!

8:44/142

Late AM: Man what great fall weather we've had in the rockies this year. Bagged the XT again and ran 2 miles on the road then 2 BFOG.

8:25

Today I'm thankful for the Aztecs. No not the SDSU Aztecs but he original Native American Aztecs. Why the Aztecs? Because they were the first folks known to mash up peanuts and make something vaguely resembling peanut butter, one of the all time great inventions and what I just enjoyed eating for lunch.

Brooks Launch Miles: 2.00Asics Gel 2150 Miles: 6.00Barefoot On Grass Miles: 2.00
Comments
From TBean on Thu, Nov 04, 2010 at 15:09:41 from 63.241.173.64

Good choice on enjoying the near perfect weather.

From JimF on Thu, Nov 04, 2010 at 15:36:16 from 68.46.211.156

Nice running today. I am with you on the peanut butter and also had that for lunch today!

From Kim on Thu, Nov 04, 2010 at 17:10:56 from 67.199.180.90

I'm thankful you don't complain about peanut butter for lunch, (and also sometimes for dinner) : )

From Tom on Thu, Nov 04, 2010 at 17:46:01 from 67.199.180.90

Peanut butter is one of the all-time great foods, right up there with bacon and bananas and chocolate milk.

From Bonnie on Fri, Nov 05, 2010 at 12:57:23 from 64.119.33.134

Yea SDSU Aztecs (one of my alma mater's)

and yea from-whence-PB sprung Aztecs, one of my favorite food groups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early AM: 6 miles solo nice and easy.

8:39/149

Late AM: Legs feeling a bit weary and don't want to be tired for the long run tomorrow so I resisted the call of the beautiful weather and did 30 min various XT (10 min each EM, EB, SS) at the gym.

Today I'm thankful for clementine oranges. They're easy to peel, tasty as candy, and are just oozing with Christmas spirit.

Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

I was mixed up on when we turn back the clock and slept in thinking if I woke up at 6:30 it would be like 5:30 and we could meet up with the SF running group at 6. Oops! But it actually worked out nicely and was good to not be in the dark the whole time.

Ran the first few with Kim including about a mile with Hal and Darin, then the rest were solo. Threw in a few MP miles when I was feeling good.  I'm still feeling pretty good most days but not quite as good this week as the last couple of weeks. I'll just continue running mostly by feel for now and keep the mileage in the 50-60 range and not worry about speed until the new year.

8:08/155

Thanks to Kim for pointing out to me the simple pleasures of our modern, advance lifestyle. Today I am thankful for indoor plumbing, water heaters and long, hot showers.

Asics Gel 2150 Miles: 13.00
Comments
From TBean on Sat, Nov 06, 2010 at 17:57:50 from 75.169.119.98

Dang Tom, 59 miles in a week in November. You're looking good for peaking at the UVM. I'm gonna wait until Feb or Mar to decide if I wanna run the UVM and get wooped by you.

From Tom on Sun, Nov 07, 2010 at 13:20:42 from 67.199.180.90

Take your time Terry. I notice it usually takes you about 6 weeks of average training to get in good enough shape to beat whatever time I can run after 6 months of hard training! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Early AM: Ran just over 3 with Kim then the rest (3.1) solo. Kinda weird weather for November today. It was raining very lightly but was quite warm, in the 50's so it was actually quite pleasant to run in. Legs feeling really good but a little groggy in the head, probably from switch from daylight savings and maybe from fasting yesterday.

8:34/146

Late AM: Another 4 mile rain run but this one wasn't quite as pleasant like the earlier one. Rain was a bit less "gentle" with colder temps and more wind than this morning. But still felt good to get out and get er done. And still better than the dreadmill in my book. No I did not run BFOG.

7:59/154

Yesterday in Elders Quorum a recently returned missionary talked about his experiences in Nicaragua. Pretty amazing stuff but so sad to see how tough it is for the people to live in such poor conditions. So today I'm especially grateful for life in the good ol U.S.A.

 

Asics Gel 1150 (retired) Miles: 4.00Asics Gel 2150 Miles: 6.10
Comments
From TBean on Mon, Nov 08, 2010 at 15:57:11 from 63.241.173.64

Good to see the rain isn't slowing you down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.104.000.000.0010.10

Working from home so ran my hills workout just before lunch today instead of Wednesday as usual. Kim also had a hill workout on her 5K training schedule so she warmed up with me and did her version of the hills while I did mine.

I was feeling really good today, one of those days when you wish you had a race because you feel in the zone. The hills felt easier than I ever remember and I was able to run them faster with less effort. This is all good and makes me happy. Lately I'm noticing more smoothness and flow in my running than I've felt for a very long time.  Just need to make sure I do all the things to keep that feeling going and not any of the things that could mess everything up.

For comparision I've noted my ave pace and ave/max HR from today vs. the other weeks doing this same hill workout.

week 1: 8:36/155/? (late AM)

week 2: 8:07/165/185 (late AM)157

week 3: 8:02/162/182 (late AM)

week 4: 8:26/157/? (early AM)

today: 7:55/158/178 (late AM)

So nice that my boss let's us work hours that work best for us and encourages us to work at home 1 or 2 days a week. Today I am thankful for my boss!

Asics Gel 1150 Miles: 10.10
Comments
From Dale on Tue, Nov 09, 2010 at 18:53:19 from 69.10.215.11

Give it up for leg and lung building hills and flexible bosses!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: 6 miles along the standard river bottoms loop. Around 30 degrees and breezy so pulled out the longs although I think I would have been fine with the compression shorts/socks combo I've been wearing other days. Nice peaceful run.

8:18/153

Late AM: 4 more miles at work in light snow, felt a little tired I didn't sleep quite as well as I would have liked last night.

8:13/146

Today I'm thankful for Paul Milsap. What an amazing performance last night to pull of the road win against the mighty and invincible Heat. With so many professional athletes acting like idiots the last while it sure it nice to see a humble, hard-working guy like Milsap finally get his due and develop into a true all-star.

Brooks Launch Miles: 4.00Asics Gel 2150 Miles: 6.00
Comments
From Kim on Wed, Nov 10, 2010 at 14:53:31 from 67.199.180.90

Three cheers for Miss Bettye's son!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: 6 mile loop solo - similar to yesterday but maybe a bit warmer with less breeze. I was expecting it to be colder based on forecasts so the tad warmer factor was a nice surprise.

8:33/147

Late AM: 4 more miles at work including 2 miles trying out SFOG (Stocking Feet On Grass). The socks were just enough to keep the feet from freezing. So maybe until it snows I'll be able to get away with a few more almost-barefoot runs and keep getting whatever strengthening benefits the BFOG therapy has been giving me. Gotta say my feet have felt wonderful the last few weeks now. Now if I could just get the upper right leg/groin area to quit whining I'd be about pain free. I'm thinking a reduced mileage week next week or Thanksgiving week may be just the ticket. Looks like 8:33 is the magical pace for today.

8:33/146

Today I'm thankful to all the veterans and those currently serving in the military who put their lives on the line so the rest of us don't have to. Happy Veterans Day!

Asics Gel 1150 (retired) Miles: 2.00Asics Gel 1150 Miles: 6.00Barefoot On Grass Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early AM: Ran 6 with Kim. Below freezing again this morning but the winds were mellow and I found it to be a quite nice, peaceful, and enjoyable run.  The relaxed pace was just what I needed.

9:13/130

Late AM: 30 minutes XT - 10 mins each stairs, bike, elliptical.

Today I'm thankful that it's Friday!

Asics Gel 1150 Miles: 6.00
Comments
From RivertonPaul on Fri, Nov 12, 2010 at 17:23:39 from 67.42.27.114

Friday. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

Ran just over 14 in the early morning - cold again but not windy, similar to the last couple of days. Not too bad for a November run. I ran a couple solo as I was rushed for time, then met Kim and went to the stake center at 6 to see who was there. Not too many then as some went out earlier for some crazy reason.

Ran a little bit with the speedy boys - Tyler, Rich and Travis, and a little with Kay and Kelly, and a little more solo, then finished up with the speedy boys. Decided to stay in the easy pace range and not run any MP miles until the groin pains calm down for a few days straight.

My first 60 mile week since early April. I'll take a rest/reduced week next week or Thanksgiving week then hold around 55-60 plus a bit of XT thru the end of the year or more.

Nice to see my ave HR moving consistently lower lately for a given pace.

8:25/148

Today I'm thankful for college football! Go Cougs and Utes!

Asics Gel 2150 Miles: 14.10
Comments
From Kelli on Sat, Nov 13, 2010 at 16:17:12 from 71.219.65.246

NICE!!!! Glad to hear that things are going well with running!

From JimF on Sat, Nov 13, 2010 at 21:46:34 from 68.46.211.156

Very nice run. You have done an excellent job building your mileage up and sounds like you have a good plan for the rest of the year.

From Jeff L on Tue, Nov 16, 2010 at 10:06:57 from 74.81.227.112

Good week of running, Tom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Ran 5 with Kim then 1 solo. Wet morning with a light rain but not too cold. For some reason with cold and wet weather I can't seem to get the calves loosened up and they want to cramp all day. Been trying to stretch them out a lot and seems to help a little. SGM 2008 with the nasty monsoon conditions totally thrashed my calves, worst pain ever and sore for days. Not sure what the deal is. Ave HR was also a bit on the high side.

9:04/140

Late AM: Ran 4 on the roads in a little better weather than this morning. Actually got a little bit of everything: rain, wind, then finishing in the sun. Calves a bit happier for this run. Ave HR more reasonable as well.

8:19/146

Today I'm thankful that not everyday is a Monday!

 

Brooks Launch Miles: 4.00Asics Gel 2150 Miles: 6.00
Comments
From TBean on Mon, Nov 15, 2010 at 15:08:26 from 63.241.173.64

What's up with the calves. I'd think that running with Kim would get them all warmed up and ready to go.

From allie on Mon, Nov 15, 2010 at 15:53:22 from 174.23.238.75

nice monday miles. have you ever tried wearing compression sleeves to combat the calf problem?

From Tom on Mon, Nov 15, 2010 at 15:57:55 from 67.199.180.90

Allie I was actually wearing the compression sleeves/socks this morning but for whatever reason the calves just didn't want to wake up.

I know some people that have "weather knees", maybe I just have weather calves.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Ran 5 with Kim then 1 mile solo. Paced Kim on a 3 mile tempo run. Goal pace was in the 8-8:30 range. Kim did great and averaged just over 8 min pace with the last 2 miles in the 7's. I'm pretty sure she'll be seeing a bunch of PRs in 2011 starting with Painters 5K.  Pretty warm this morning, in the 40's, still humid but not as much as yesterday and no rain. Calves felt just fine, I didn't wear the compression socks so maybe I do better without them.

8:32

Late AM: Did 4 more miles on the roads near work. Must have phased off or been sleep running on this one as I can't hardly remember any of the run. But the watch confirms that I did indeed run 4 miles. My timing was great I got some sun, very little wind, and no rain. After I got showered and heading to my office it was raining and windy.

8:24/143

Today I'm thankful I have great in-laws and aunts. And Happy Birthday to Kim's Mom and my 2nd Mom Sharron! Also Happy Birthday to my Aunt Betty who has been known as our family's "Grandma" Aunt Betty for many years since my Mom passed away over 17 years ago and Grandma Aunt Betty has stepped in to help fill that role for our kids.

Asics Gel 1150 (retired) Miles: 4.00Asics Gel 1150 Miles: 6.00
Comments
From Calvin on Tue, Nov 16, 2010 at 15:31:23 from 66.133.117.3

You're getting some good mileage in this week.

I was wondering, does your condo qualify you as residents for St. George Marathon entry ?

From Tom on Tue, Nov 16, 2010 at 15:39:22 from 137.65.56.16

Cal we were hoping that might be the case since they used to require you to show them a SG utility bill to qualify as a resident. However just last year they changed it so you have show a driver's license with a SG address. This ticks me off since we pay bills and property taxes (2nd homes pay double tax compared to primary residence!). We are actually considering putting our SG address on our DL, I know other runners who have done this just to get that guarantee into SGM.

From Brent on Tue, Nov 16, 2010 at 22:07:08 from 66.7.127.219

Tom, nice workout, two a day kid, hum, interesting about STG, Calvin is right, what the non-resident prorperty taxes, but no break into STG. Likely see you and Kim down at painters, we are doing the half.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Working at home today so I did my hill workout in the late morning after the sun came out. Unfortunately there was still a pretty stiff wind from the canyon that wasn't so nice. I warmed up just over a mile with Kim then did the standard hill routine.

Of course the direction of the wind was such that I had the headwind on the uphills which made things doubly delightful. Fortunately the winds calmed down after 30 min or so and it wasn't so bad. I've been holding back on pace/effort a little this week just to give some of the ache-and-pain areas a break so they can heal up quicker and absorb the higher mileage. I'll cut the mileage down next week as well.

8:13/155/176

Today I'm thankful for hi-speed internet and VPNs that allows me to work at home.

Asics Gel 2150 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: 6 miles solo as today is a rest day for Kim. The canyon wind was back in full force after being awol the last few days. Thankfully our river bottoms route allows us to avoid the full brunt for the most part. Turned out to be a nice enjoyable run.

8:15/153

Late AM: Beautiful sunny November day. Probably high 40's, warm enough for short sleeves and near perfect for running in my book. Ran 2 on the roads then 2 more BFOG.

8:05

Today I'm thankful for my missionary son Tyler serving in Denmark who reaches the 1 year mark today. Can't believe how quickly time goes by. The music room has been pretty quiet while he's been gone, I miss hearing his guitar practicing. In honor of his hump day here is a video of Tyler doing some wild & crazy air-tap guitar work with a song he wrote. After we watched the movie "August Rush" Tyler started tinkering with this style and actually got pretty good.

 

Brooks Launch Miles: 2.00Asics Gel 1150 Miles: 6.00Barefoot On Grass Miles: 2.00
Comments
From TBean on Thu, Nov 18, 2010 at 15:41:43 from 63.241.173.64

Looks like Tyler has some of his Dads musical talent. Fun to see and hear him play.

From Dale on Thu, Nov 18, 2010 at 15:58:30 from 69.10.215.11

Very cool.

From Kim on Thu, Nov 18, 2010 at 17:08:36 from 67.199.180.90

Today I am thankful for Tyler also! I am also very grateful for Tyler's dad, who's birthday is also on this day! Happy Birthday Tommy!

From Clay on Fri, Nov 19, 2010 at 00:09:09 from 76.27.46.68

I hear its your Birthday, Happy Birthday to you! Ya Ya Ya! A very talented young you have there Tom, this next year will fly by for sure!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early AM: Ran 6 with Kim. Temps were on the warmer side for Nov but the wind was ruthless, even down in the bottoms. Alot of weird stuff going on too, see Kim's blog for details.

Yesterday on fb Walter told me I should run my age in miles for my birthday. I'm afraid I didn't attempt that one but I notice I am at 46 miles for the week. But then the week is not over yet is it.

9:03/141

Late AM: 30 min XT at work, not too exciting. Seems the less I do XT the less I even want to do any XT. But my legs seem to be happier if I give them a little break from pounding every now and then.

Today I'm thankful for our oldest son Camron. He's really learned lately how to buckle down and work hard in school and other areas of his life. Quite a contrast to his 1st term of college when he nearly flunked out. Last night he won 2nd place in a business plan contest sponsored by the college business dept and won him some cash. Nice job Cam.

 

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Ran a bunch with Kim and other various SF runners then finished with 3 solo. Still warm around 45 degrees but very windy again. Most likely we won't see AM temps this warm until sometime next spring.

Kept it nice and easy today as this week is another high mileage over 60 mile week and I need to let my body/legs catch up to all the 50-60 mile weeks the last month and a half. Next week I'll take a probably overdue recover week and keep the miles in the 40's.

8:42/150

Today I'm very thankful for my health. I was talking to Kim the other day trying to remember the last time I was sick and I really couldn't remember anything since the week before UVM back in 2009. Nice! Hope I didn't just jinx my non-sick streak by mentioning that.

 

Asics Gel 1150 Miles: 15.00
Comments
From Brent on Sat, Nov 20, 2010 at 21:46:55 from 66.7.127.219

Tom, very nice base miles during the winter. The TMers will soon escapte to the gym. Your right, those long solo runs are sometimes the best.

Stay Kool, B of BS Roolsout

From TBean on Mon, Nov 22, 2010 at 15:00:10 from 63.241.173.64

Nice mileage this last month!

I was thinking as I was playing in our wards Turkey bowl Saturday that a few years ago I did a long saturday morning birthday run with you and then played in my wards Turkey bowl, so it must be about time for your birthday. Happy Birthday!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Early AM: Ran 6 with Kim on main roads as side roads were pretty nasty with patches of black ice. Temps were still not too bad yet, around 32 degrees I would imagine. Guess come Wednesday then we get that bitter cold down into the lower teens. Luckily we didn't have any slips or steps in any puddles. I don't like it much at all when the roads are like this, so easy to slip and fall or pull a muscle. This is about the only conditions when the treadmill starts looking appealing.

9:18/133

Late AM: Reduced running miles week for me so I did mostly XT instead for 30 mins. I also ran 1 mile on the TM, don't think I've run on the 'mill for months and I wasn't loving it but for 1 mile and with the weather such as it is I was ok with it.

Lots of chatter at my workplace today since it was announced that we are being acquired. Should make things interesting for the next while.

Today I am thankful for my son #3 Jansen. Jansen is a unique kid, quite a bit different than our others, mostly in a good way but sometimes in a little bit nerve-wracking way. Full of  energy and passion with a wild & crazy streak. This video shows what I'm talking about, to get the full effect you need to start at about 1:45 into the clip.

Brooks Launch Miles: 1.00Asics Gel 1150 Miles: 6.00
Comments
From Kam on Mon, Nov 22, 2010 at 15:13:54 from 68.66.163.179

Lousy weather, eh? We are all set to run a thanksgiving day turkey trot, and the temps will be around 11. Great. Acquired, eh? That sounds exciting. I hope to be following in your footsteps at my job in 2011. Bring it on, Medtronic.

From TylerS on Mon, Nov 22, 2010 at 15:55:34 from 63.248.32.71

Wow that is amazing!! IS this what I have to look forward to with 3 boys!

From Tom on Mon, Nov 22, 2010 at 16:23:22 from 137.65.56.16

Tyler I'm sure you have much scarier things to look forward to, considering what a wild & crazy father your boys have as an example ;)

From JimF on Mon, Nov 22, 2010 at 17:40:22 from 68.46.211.156

Good luck going through the company acquisition. I have been through that twice in the last 10 years. It is always interesting.

From Dale on Mon, Nov 22, 2010 at 18:32:04 from 69.10.215.11

Seriously? So he doesn't mind giving mom & dad regular heart attacks?

Two words....Christmas Present:

http://www.air-vest.com/PDF/KidsVestBrochure.pdf

From Tom on Mon, Nov 22, 2010 at 18:38:42 from 137.65.56.16

Yeah tell me about Dale. He's always had a knack for breaking things, we nicknamed him "Stuff Breaker" long before he started doing back-flips off chimneys.

And I knew there was a reason we've procrastinated Christmas shopping, that air-vest is looking pretty good...

From rAtTLeTrAp on Mon, Nov 22, 2010 at 23:31:27 from 76.121.76.165

Wow. You better stock up on CO2 cartridges for that vest too. They will make great stocking stuffers.

From TBean on Tue, Nov 23, 2010 at 15:41:30 from 63.241.173.64

Love Jansen's Chimney backflip!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Early AM: Kim and I got lucky with the weather this morning and had pretty good conditions for Kim's planned speed workout at the track. Temps around 35 with some wind but not too bad. We did 7 800's around Kim's 5K pace with 400 jog rests in between. She did great, got a little faster on each one and ended up around 7:15 pace for the last one. Check our her blog for all the split info.

Now we await "The Blizzard" followed by single digit AM temps. BBBUUUUURRRRR!!!!

8:25/152

Late AM: Did a half-hearted XT workout and some core work.

The movie at the gym was one I has seen before but can't remember the name. About a guy whose daughter gets kidnapped in Paris and he has to go over and pound all the bad guys until he finds her. Made me thankful today for my 2 beautiful ray-of-sunshine daughters. After 3 boys straight we didn't know if we'd ever get a daughter, but then we were blessed with 2 wonderful girls who brighten my world each and every day.

Asics Gel 2150 Miles: 6.00
Comments
From Brent on Tue, Nov 23, 2010 at 22:26:59 from 66.7.127.219

Coach Tom, nice yazzo workout with Kim, tough to get excited about winter days ahead on the run.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

Well I guess "The Great Blizzard" was maybe a bit over-hyped? Didn't seem like that big a deal and we've had far worse snowy/windy storms in Spanish Fork most every winter we've lived here. But I guess it got everyone in winter-prep mode and kept alot of cars off the roads and made things a bit safer.

It also hasn't been as cold as predicted, at least not today. We'll see what tomorrow brings - at the moment the forecast is for -2 for our SF runner group annual Thanksgiving morning run. FUN!!

Kim and I went out around 11am wearing what we thought would be the appropriate attire for teen temps. But a few steps outside and we both looked at each other and realized we we're way overdressed. I always forget that 19 degrees with SUN and NO WIND feels more like 30 degrees equivalent in the early AM dark. So we dumped a layer and went on our way.

Ran with Kim for just over a mile then we split up and I did my weekly hill run, albeit shortened a mile since this week is a reduced miles week for me. I felt pretty good, although the colder temps and extra clothes pushed my HR up higher than usual for a given pace. I pushed just enough to barely beat the 8-minute man.

Ran with Carl Hanson's boy for a little while and was quickly reminded of the difference between teenage runners and old guys like me. It's the TIGGER factor! I swear young HANSON has springs in his feet/legs he seemed to bound like a kangaroo with each step and gain an extra couple feet with each stride with no effort involved! I was trying my best to run with a nice smooth old-man-shuffle stride but I'm afraid I've lost the "bounce" factor. Oh well at least us old guys have the "Wisdom" thing going for us, right?

7:59/164 max 187

Today I'm so very thankful for the pretty Manti girl named Kimi. On top of being such a hot babe she is also such a compassionate, caring person who really has a gift of knowing how to brighten a persons day. She is especially good at relating well to the elderly and those who are down-and-out and in bringing light to those who wander in the dark. A true Christ-like example in that regard. She's good at all stuff I'm lousy at and has loved and supported me through some really good times as well as a few dark moments. Thanks Kim I love you!

Asics Gel 1150 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Had a great Thanksgiving day today. Probably my favorite holiday. Started the day out right by going out at 7am in the single digit temps with some canyon breeze mixed in for a nice and easy 6-mile run at TDCP (Too Dang Cold Pace) with Kim and the SF running group. Thankfully our previous investments in good winter running gear paid off and we didn't freeze to death. In fact it wasn't so bad really except for the cheeks when the wind was in our face. Afterward we had our traditional runner get together with hot cocoa, donuts/bagels and gift exchange. I won a really awesome Charlie Brown Christmas tree.

Thanksgiving at our house this year but not too many guests around 15 or so. Everything went well, I ate a ton of food, had funning playing games with kids and extended family and just enjoying all the truly good things in life. So thankful for the many blessings I enjoy, for a loving Heavenly Father, for the gospel of Jesus Christ and his sacrifice and the 2nd (and 3rd and 4th...) chances it gives to us in this life. Happy Thanksgiving everyone!!

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 mostly with Kim after the sun came up. A bit warmer than yesterday but plenty cold and a bit of wind chill from the canyon breeze. Felt pretty sluggish with the cold and after the turkey feast yesterday. But good to get out and get er done.

9:03/139

Asics Gel 1150 Miles: 6.00
Comments
From TylerS on Fri, Nov 26, 2010 at 13:51:08 from 63.248.32.71

Tom are you running in the morning? If so what time and how far...maybe I will join in. I bet that you wore shorts today! You are one crazy Icelander!

From Clay on Fri, Nov 26, 2010 at 13:57:00 from 76.27.46.68

Nice job getting out today Tom.

From Tom on Fri, Nov 26, 2010 at 19:04:26 from 67.199.180.90

Tyler even a crazy Icelander will put on the longs when it gets into single digits and the teens!

Hey I think we'll be meeting at the stake center at 6am. Hopefully the temps will be a little better than the last couple days and the wind behaves as well.

I've been pretty sluggish with the super cold temps lately so I'm not sure how speedy I'll be but it would be great if you could join in for some miles. I've been taking a rest week this week so I'll probably only do 10 or 11 miles, including pacing Kim on a 10K tempo run during part of that, probably around 7:45-8:30 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Nice to have a little more pep today than the last couple of days. Guess after a couple single digit or low teens mornings then 20 degrees starts feeling pretty balmy. I was overdressed once again! But it's always tricky with the SF canyon wind chill factor knowing how to dress during winter.

Kim and I met up with the SF group at 6am and started out with the group. Than after coming down heartbreak Kim and I and Tyler S started on a tempo run for Kim for about 6 miles. Kim did really well and was cranking out the 7:45-8:15 paced miles with relative ease or so it seemed to me. Just after Osbournes I parted ways with Kim as she was shooting for 8 miles then Tyler and I ran up/down the new trail. We saw a whole bunch of deer including at least 1 buck, maybe 12-15 total or so. Guess the cold temps and snow have pushed the deer down, it was fun to see them they were surpisingly tame and didn't seem all to eager to move out of our way.

This was medium run for me, not quite in the MP range but on the fast end of my easy pace range. It was probably too easy for Tyler but Kim and I both appreciated having him there to keep the pacing moving along and distracting us from any discomfort with some good conversation. Enjoyable run. Now looking forward to a good football game and fun/partying with family!

8:05/161 

Asics Gel 2150 Miles: 10.10
Comments
From JimF on Sun, Nov 28, 2010 at 16:33:33 from 12.130.124.31

Sounds like you have been having some tough weather. Glad it warmed up to 20! Ha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Wasn't sure if the roads were very runnable in the early AM so decided to shovel snow instead, work at home, then do the run later in the day. In hindsight I think we would have been fine going early but things worked out fine running later, although I felt pretty sluggish today for some reason, also a bit of an upset stomach. Maybe due to eating too much the last few days including too much junk.

Ran 4 solo while Kim was in a meeting them met up with Kim for 6 more. Hopefully the sluggishness and upset stomach aren't signs of some flu bug coming on. I just bragged recently that I hadn't been sick since June 2009, hopefully that didn't jinx me.

8:54/146

Asics Gel 2150 Miles: 6.00Asics Gel 2150 #2 Miles: 4.00
Comments
From Brent on Mon, Nov 29, 2010 at 22:00:31 from 76.8.201.223

Tom and ten, good combo, keep up the winter war of the road,

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: 6 miles mostly with Kim on another frosty morning. Single digits again but we must be getting used to it as it wasn't so bad. I'm sure it helped that there was little to no wind. The surroundings were actually quite beautiful in a winter wonderland sort of way with all the sparkly frosted trees. Felt a lot better than yesterday.

9:17

Late AM: 4 miles at work. Nice to see some sun, always makes it feel about 10 degrees warmer than it really is. Probably around 20 degrees, I was daring and wore shorts (since that was all I had!).

7:55/158

Brooks Launch Miles: 4.00Asics Gel 1150 Miles: 6.00
Comments
From TBean on Tue, Nov 30, 2010 at 15:59:13 from 63.241.173.64

Nice run in the shorts. It looks like you picked up a little speed to get out of the cold.

From Kim on Tue, Nov 30, 2010 at 17:49:30 from 67.199.180.90

That winter wonderland was nice this morning!

From Dale on Tue, Nov 30, 2010 at 19:36:03 from 69.10.215.11

Shorts at 20 huh? Sounds a little nutty.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Early AM: Winter Wonderland part 2 this morning. Yesterday we had single digit temps that made for frosty trees that sparkled in the light of Kim's mini-flashlight. Today we had 25 degrees and snowstorm with huge fluffy snowflakes. Fun stuff. I'll take 25 and snow over 35 and rain any day. Luckily it was cold enough the roads weren't treacherous to run on so we went over and did 8 repeats up heartbreak hill (steep version). 5 miles.

Late AM: Temps just over freezing and no wind/snow/rain made for not too bad run conditions. Ran 5 more miles on the old Eagle View route that I used to run years ago all the time with the running group from work. Unfortunately our group has dwindled to practically nobody with all the layoffs over the years. So it was a bit lonely running up the big nasty hill solo. Felt pretty good so pushed the pace a little bit.

7:35/169 max 185

Asics Gel 2150 Miles: 5.00Asics Gel 2150 #2 Miles: 5.00
Comments
From Brent on Wed, Dec 01, 2010 at 19:28:48 from 76.8.201.223

Tom, hill repeata are the best, low risk of injury. You are darn lucky to have a great running partner.

Stay Kool, B of bS rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Six mile loop, temps around 20.

8:39/149

Late AM: Four miles at work on Kuhni Road. Nice to see the sun, temps just above freezing I think. Nice relaxing run.

8:11/148

Brooks Launch Miles: 4.00Asics Gel 1150 Miles: 6.00
Comments
From Clay on Thu, Dec 02, 2010 at 21:52:21 from 76.27.46.68

Nice job on the workout Tom your coming back really strong!

Keep working Hard!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six mile loop in the morning with Kim. Warm this morning around 40 degrees but very windy! Guess mother nature doesn't want us to get too comfy. Just glad the wind has been more well behaved when temps were below 20.

9:19/139

Later at work did a really wimpy 20 min XT workout and some core work.

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

Had a nice long run, some solo but mostly with Pat, Hal and Kim. Nice morning, not too windy and temps around 30-35 degrees. Another peak mileage week for me at least for the last 8 months or so. Most likely I won't see any higher mileage weeks than this until the peak of UVM training in the spring and even then I don't plan on ever going over around 65 mpw.

Kept the pace mostly easy today with maybe 1 mile at marathon pace.

8:37/150

Asics Gel 1150 Miles: 16.00
Comments
From Brent on Sun, Dec 05, 2010 at 18:29:33 from 66.7.127.219

Tom, nice week, good to hear your back to your old self.

STay Kool, B of BS Rools out

From TBean on Mon, Dec 06, 2010 at 10:38:56 from 63.241.173.64

Holy Cow, nice mileage!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Got in 10 easy miles in the early morning. Ran 4 solo then 6 more with Kim. Warm for December again this morning around 35 with a little wind and some light rain/snow the last 1/2 of the run. Timing was good as things were getting pretty windy/rainy on the drive in to work. We went a different route than usual including a couple miles on the new trail. Feeling pretty good. Looking forward to pacing Kim at the track tomorrow on some mile repeats.

8:50/145

Asics Gel 1150 Miles: 10.00
Comments
From RivertonPaul on Mon, Dec 06, 2010 at 11:25:13 from 67.42.27.114

Nice dime!

From Dale on Mon, Dec 06, 2010 at 13:17:19 from 69.10.215.11

Nice solid kickoff for the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Early AM: Plan was to go to the track and pace Kim on some mile repeats. But with the rain in the night and just below freezing and humid conditions the track had some slick spots and wasn't safe for faster running. So we went across the street and found trail/sidewalk loop that worked pretty good.

Kim did very well and overachieved considering the less than ideal fast running conditions. Goal was to do 3 x 1 mile around 7:30-7:45 pace with 1/2 mile jog rests. She ended up running 7:32/7:24/7:18 (rests around 5:25-5:30) and finished strong. Perfect. Getting real curious to see what she can do in a 5K race.

8:58/146

Late AM: Sun was shining and it looked beautiful outside so I ran 4 mostly on Kuhni Rd. I felt pretty good, had to resist the urge to go faster than easy pace. Need to save something for hills tomorrow. Decided it was OK to at least beat the 8 min man.

7:57/155

Brooks Launch Miles: 4.00Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Work at home day which usually means a late AM hill workout. Temps nice again around 40. Mostly cloudy more sun would have been nice but I won't complain, it was nice temps for December run. Kim joined me for about 3 miles then I ran the rest solo. Still feeling real good today like I have all week. Since I did some MP miles yesterday I didn't push much today and kept it all in the easy range. If I'm still feeling good Saturday I may push it a bit then.

8:17/151 max 175

Asics Gel 1150 Miles: 10.00
Comments
From Dale on Wed, Dec 08, 2010 at 19:07:59 from 69.10.215.11

Take it when you can get it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Six miles solo on a very dark but not too cold (35 degree) morning.

8:24/149

Late AM: Sun was poking out behind the clouds and quite warm for Dec maybe mid-40s. Ran 2 on the roads and 2 BFOG. Ended up that shorts and short sleeves were just dandy for this run.

8:14/150

Asics Gel 2150 Miles: 6.00Barefoot On Grass Miles: 2.00Asics Gel 2150 #2 Miles: 2.00
Comments
From TBean on Thu, Dec 09, 2010 at 17:49:08 from 63.241.173.64

Mr. 10 miler man. Nice job on sneaking a BFOG in during Dec.

You may want to consider not running the next couple of days or weeks and just come over and watch some movies and eat candybars, Icecream, and popcorn with me.

From Brent on Thu, Dec 09, 2010 at 21:15:15 from 76.8.201.223

Tom, nice work on keeping your tan, anytime in short shorts, without John, is a great run. Those miles seem to be going easy.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 in the early morning with Kim on our new out-and-back deer trail route. Our timing was good again like it's been all week and we got the warm, cloudy weather but not the rain that came shortly after we were done.

Kim had noticed lately that on days when I've complained of tight calves, usually on cooler humid days like today, I've always been wearing compression socks. So she wondered if they were making the calves worse. Then we read Allie's marathon report wear she ended up ditching the compression socks due to tight calves. So today I didn't wear the socks and had no problems. Guess maybe they are part of the problem not the solution. I'll go without them from now on and see how it goes.

9:06/141

Later did 25 min XT at work and some core stuff.

Asics Gel 2150 #2 Miles: 6.00
Comments
From Clay on Fri, Dec 10, 2010 at 15:56:46 from 67.222.229.46

I ditched mine to Tom and my calfs seem to be recovering a little each day, atlest they feel better than they did.

Good job today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

Kim and I met up with the SF group at 6am and ran with a few different people throughout the run. I also got in a few solo MP miles the last half of the run. Hal and I saw a bunch of big bull elk in the field out south of Osborne's. Looked like the farmer was trying to chase them up into the hills but I think they just wait until he's gone and then come back.  

Legs feeling pretty good most of the week so it's good to know I can handle the mileage for now. Just need to resist the urge to start doing formal tempo runs until 2011. Pace for faster miles 9, 12, and 16 was 7:06, 7:01, and 7:15.

8:16/156 max 182

Asics Gel 1150 Miles: 16.00
Comments
From TBean on Sat, Dec 11, 2010 at 12:18:12 from 75.169.119.98

Another amazing week for the Great Mr. Lee. Why do tempo runs when you can crank out some low 7 MP miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Woke up a little earlier than normal and decided to get 4 in before the 6 with Kim and be done for the day. A little colder than last week but still much nicer than at Thanksgiving time. Temps around 32 but with the SF canyon winds back in full force. Saw 2 or 3 shooting stars while I was solo and then about that many more with Kim. Nice morning and feels good to get er done for the day.

8:56/147

I love this photo of Provo firemen looking at the picture of Christ recovered from the aftermath of the tabernacle fire.

Asics Gel 2150 #2 Miles: 10.00
Comments
From allie on Mon, Dec 13, 2010 at 21:06:38 from 174.23.238.75

nice start to the week. cool about the shooting stars -- one of the benefits of running early!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Early AM: Got lucky again with the weather for Kim's speed workout at the track. Almost 40 degrees, pretty rare for December, although it was pretty windy. Ran 6 x 800m at a little faster than Kim's 5K pace (my MP). We did a similar workout a few weeks ago but did 7 reps at 5K pace or a little slower. I figured 3:30-3:45 was a good range to shoot for and that turned out to be good, with Kim being closer to the 3:30 side for every rep and just sneaking under 3:30 for the last one. Good job Kim! Check out her blog for exact numbers. Six miles total.

8:43/154

Late AM: 4 more miles at work. Just ignored the watch, no HR monitor. Felt good.

8:05

Brooks Launch Miles: 4.00Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Didn't get out until about 2pm due to work meetings and the roads being entirely soupy and sloppy in the morning with the storm. Weather and roads were actually pretty nice by this time (35 degrees) but I'm not used to running this late in the day and with too much food in my belly. Must have eaten too much for my early lunch and felt a little nauseous by the end. Ran a couple miles with Kim then ran my hill workout. Legs actually felt really good but the sour gut feeling wasn't so enjoyable. Pushed the pace a little at the end just so I could be done.

8:09/159 max 178

Asics Gel 2150 Miles: 10.00
Comments
From RivertonPaul on Wed, Dec 15, 2010 at 19:10:57 from 67.42.27.114

Very nice.

From Brent on Thu, Dec 16, 2010 at 10:15:06 from 76.8.201.223

Tom - hills, with the Billy, nice work, speed work in disguise.

Stay warm, bofbsroolsout

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: 5 miles easy on a cold, crisp, clear morning. 18 degrees with a bit of canyon wind. Maybe our days of above freezing AM runs are done for a while. But not too bad if you're dressed right for it. Think I've finally figured out how to dress properly for the cold without going overboard. Just gotta remember it's OK to be a little uncomfortable the first mile in order to enjoy comfort the rest of the miles.

8:39/150

Late AM: 5 more miles on Kuhni Rd at work. For a little experiment and to amuse myself I attemped to do this run at the same effort level and ave HR as the morning run. Curious what the pace difference would be with it being later in the day, warmer, less wind, etc. The verdict: looks like I buy about 30+s/mile faster with the later run.

8:07/150 probably about 10 degrees warmer than this morning.

Brooks Launch Miles: 5.00Asics Gel 2150 #2 Miles: 5.00
Comments
From allie on Thu, Dec 16, 2010 at 15:26:17 from 174.23.238.75

interesting data...

and i agree, running in frigid temps isn't too bad if you dress correctly -- as long as you aren't trying to race, it is actually quite pleasant.

From TBean on Thu, Dec 16, 2010 at 15:37:49 from 63.241.173.64

30 seconds is alot for just 10' and some sun. Maybe the wind and your thinking about Kim got the heart rate going in the morning.

From Tom on Thu, Dec 16, 2010 at 16:17:19 from 137.65.56.16

Maybe I'll do this little experiment every Thursday for a few weeks and see what happens. Terry - Kim wasn't with me this morning but maybe my loneliness bumped me up a few beats! Also I was wearing longs and heavier shoes (11+ oz) for the early run, shorts for later with the light Brooks (7.5oz).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got up early, looked outside to see canyon winds in force, checked temps and saw low teens w/ wind chill around 0 degrees. Talked Kim into playing our run-later-in-the-day card. Of course later in the day I almost always wish I got it done earlier and I was having trouble getting motivated since the sun didn't want to come out. But finally around 11am I headed over to the gym then out to Kuhni Rd for a 5 miler, nearly identical to yesterday. Never did see the sun but it actually turned out being a real nice run, my legs feel pretty fresh this week and I was dressed just about right for the mid 20 temps.

8:04/152

So sad to see the Provo Tabernacle on fire.

Brooks Launch Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

One of those days when you're questioning your sanity and glad to have done and in the books. Kim and I both had things going on this morning so we went out at 5 with Kay to find ourselves in windy, blizzardy snowy conditions! Luckily the roads were runnable and not terribly slippery. It actually was kind of nice and peaceful when the wind was at your back, but in your face with snow pelting you in the eyes wasn't quite as fun.

Parted ways with Kay around 7 miles and with Kim just shy of 10 miles and finished the rest solo. The only other runners I saw were the Amos brothers and Hal didn't actually run but talked himself into going later in the day, but as usual he was so kind enough to put out the water/gatorade at Osbornes.

Didn't even attempt to hit any pace today, just happy to finish without any slips or falls. I think the conditions probably add about a minute/mile to pace. Felt more like 20 miles than 15.

9:25/147

Asics Gel 1150 Miles: 15.00
Comments
From Jeff L on Sat, Dec 18, 2010 at 11:08:09 from 74.81.227.112

Nice job getting out. I took one look outside and went straight to the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Yeah that's right - the dreaded goose egg on the running miles. Woke up to about a foot of the wettest, sloppies, goopiest snow/slop you've ever seen and realized no outside run was likely to happen today. But it's probably actually a good thing since I've had a bit of cold & scratchy throat over the weekend and I'm due for a rest week. So we'll be happy with a needed extra day off and with the 60-90 minutes of lead-weight snow shovelling. I'll try again Tuesday on the dreaded t-mill if need be.

I love this photo of Provo firemen looking at the amazing picture of Christ recovered from the aftermath of the tabernacle fire.

Comments
From nevels on Tue, Dec 21, 2010 at 11:17:45 from 155.74.2.253

cool

From JimF on Wed, Dec 22, 2010 at 17:51:14 from 68.46.211.156

Very cool pic!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.752.250.000.0010.00

I think Mother Nature has some serious PMS this week!! Had to deal with about a foot of extra sloppy wet snow yesterday and figure that must be the worst of it. Kim and I had driven around last night and found some clear and fairly dry roads that we thought would work for an outside run today.

However as you can see from the photo Kim snapped early, when we woke up this morning we found at least ANOTHER FOOT of snow to deal with. So we spent the morning shoveling snow like crazy! So I'll count that as 90 min SS XT.

Managed to make it to work so that meant I would at least have the treadmill option. But I really truly hate the treadmill. Can't stand running even a few miles so I knew running 10 would not likely be very fun. It wasn't. But I keep reading other bloggers doing these massive 18-22 milers on the TM so with that though in mind I did manage to get to 10. 

To break up the monotony in the middle I decided to do a similar workout to what Kim had planned today which was 6-8 x 200 around 7 min pace or a bit faster. Afterward I realized I ended up actually doing 9. Whatever I was just glad to get this one done.

7:55/165 max 182

For a good laugh check out this animation/electronic-voice video showing a runner attempting to explain the "joy" of running to a non-runner.  For the link to work you'll probably have to have a facebook account.

http://www.facebook.com/?ref=home#!/video/video.php?v=1498758429359&comments

Brooks Launch Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Got up just before 6am and was very happy to NOT see a bunch more snow to shovel, AND despite the fact that last night weather.com had predicted 100% chance of rain at this time it was actually NOT raining. Also temps in the mid-30's so not too cold, I opted for shorts and a couple long sleeve shirts and was just fine and dandy.

Ran a couple miles with Kim, being very careful to avoid all the big puddles, then I did a few hills and Kim did her own thing. Just took it easy today since I did some MP miles yesterday and my upper body is a bit sore from all the snow shoveling.

8:40

Asics Gel 2150 Miles: 10.00
Comments
From allie on Wed, Dec 22, 2010 at 16:06:02 from 174.23.238.75

i am glad you found a break in the weather for your run this morning. it has been wet and wild out there this week!

From Rhett on Wed, Dec 22, 2010 at 17:33:02 from 216.67.221.93

Sounds like a fun run. Good thing no cars came by and splashed you by hitting the big puddles.

Nice upper body workout yesterday. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Early AM: Ran 5 nice and easy with Kim in the foggy-foggy-dew. Very light rain almost more like a mist. Probably to the average joe it looked pretty dreary and uninviting outside, but I thought it was kinda peaceful and even pleasant, even if it was a little eerie. Big highlight of the morning was Kim doing a nifty dance when she nearly tripped on a dead raccoon.

No watch, I think Kim said around 9:15 pace.

Late AM: Ran 2 more outside then 20 minutes XT. Felt good.

7:44/145

Found youtube/embeddable version of the video I posted a facebook link to earlier in the week. I must confess that I've been guilty of conversations resembling this one over the years. 

Brooks Launch Miles: 2.00Asics Gel 2150 #2 Miles: 5.10
Comments
From JimF on Fri, Dec 24, 2010 at 10:20:16 from 68.46.211.156

Good job getting out in the less than ideal weather! I hope you and your family have a great Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.204.000.000.0010.20

Met up at 6am with the SF running group for a Christmas Eve morning fun run. At least fun for most of us except for maybe Kimi who had plans for a 5K time trial toward the end of the run. Nice morning, no wind, not foggy as expected and a little warmer than expected (35 degrees?).

Ran with the group for about 4 miles then a couple more with Kay and Jill and then it was time for Kim's 5K. We started with a bit of downhill just to help get us "launched" and then the plan was to try and keep all the miles at least below 8 min pace so they all started with a 7.

I was quite surprised how well Kim was able to do, holding the pace close to 7:30 the whole time. There was a period at the beginning of mile 3 where we slowed down a little but then the last 1/2 mile or so she really picked it up, finishing at close to 7 min pace. Very impressive! A big 5K PR for Kim finishing in 23:20 and looking good for another PR at Painters 5K in 4 weeks.

Check out Kim's race report for all the nitty-gritty.

Asics Gel 1150 Miles: 10.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice leisurely 6 miler in the afternoon with Kim. Merry Christmas everyone!

8:58/131

Asics Gel 2150 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten easy miles in Manti, 5 of them with Kim. Foggy and 15 degrees starting out and it didn't look so inviting, but it actually ended up being very nice run with the fog burning off and the sun even making an appearance toward the end.  Also ran into a couple old friends along the way and stopped to talk for a bit. Always nice to come back to the old stomping grounds and spending time with family and friends.

Now off to St. George for a few days - sure hope the sun sticks around for a little while!

8:49/143

Asics Gel 2150 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Got the 10 miler done in the morning. Staying in St. George at the condo for a few days. Was hoping for nice weather but looks like after yesterday and today we'll have to say goodbye to the sun and highs in the 50s and get ready for rain, snow and colder.

Ran first 5 or so miles with Kim as did an exploratory run to see if we could locate some of the river trails we haven't run on yet since many sections of the trail that we have run on before are closed due to the nasty storms and flooding last week. Did finally find the trail that heads up toward Snow Canyon but after about a 1/2 mile it was closed as well due to being covered with mud and gook where it headed under the road.

So we headed back to roads near the condo and Kim finished up and I did a few hill reps up/down Canyon View Drive.

8:31/147

Asics Gel 1150 Miles: 10.00
Comments
From TBean on Tue, Dec 28, 2010 at 16:53:28 from 63.241.173.64

Nice job getting the 10's in!

From RivertonPaul on Wed, Dec 29, 2010 at 11:46:39 from 67.42.27.114

Enjoy SG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Let the rains begin!  Woke up around 7 and as forecasted the rains had begun to fall in STG. But they were pretty gentle and temps were in low 40's and we've certainly run in alot worse. So we headed out to get er done.

Since most our regular trail routes are closed right now we decided to drive into town and run on the streets of the main part of town. Ended up being a nice albeit soggy run. Ran about 6.5 with Kim then the rest solo back to the condo. Picked it up the last part with Kim as she had the horses neighing, mostly in the 7-7:30 range so I'll count 2 miles as MP.

8:39/145

Asics Gel 2150 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Final St. George run for the week this morning as we were able to survive the bad roads later in the day and make it home safe and sound. Rest day for Kim so I went solo. Temps weren't too bad and no rain/snow but heavy duty winds the made me feel like I was already back home in SF. 

Decided to do an out-and-back run with the "out" part being uphill and straight into the wind so that I could coast back to the condo on the "back" part. Ended up on the trail that heads up toward Snow Canyon and was glad to find no closures along the way due to flooding. Just took it nice and easy today. Sad that it didn't work out to run with Brent and Sylvie this trip but looking to hooking up in 2011 with NICE WEATHER for a nice dirt trail run with Kim and one of the all-time great running couples the Barneys.

8:38/152

Asics Gel 1150 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Felt good to sleep in today. Went running with Kim just before 10am. Cold today but could be a  lot worse. I guess tomorrow it will be worse. Biggest problem was finding any roads with decent footing, I sure hope the roads are better by tomorrow. Still did plenty of slipping and sliding but managed to avoid falling down or getting injured. No point in worrying about pace in these conditions so we didn't.  Finished with 15-20 minutes of snow shoveling XT.

Looks like I'll end up with just over 2200 miles for 2010 and 250 miles for this month. Not too bad after missing nearly 2 months due to the foot injury. Nice to have a good base heading into 2011 and to feel pretty good most every day. Hope everyone has a happy new year!

9:30/130

Asics DSTrainer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2020.36117.8661.665.852205.73
Saucony Hurricane (retired) Miles: 100.00Brooks Launch Miles: 80.50Asics Gel 1150 (retired) Miles: 359.35Asics Gel 2150 Miles: 528.10Asics Gel 1150 Miles: 354.53Barefoot On Grass Miles: 23.85Asics Gel 2150 #2 Miles: 63.10Asics DSTrainer Miles: 6.00
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