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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: 15.00 Month: 75.60 Year: 1183.82
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #5 Lifetime Miles: 469.10
Asics Gel Excite #6 Lifetime Miles: 236.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2077.35179.15118.998.252383.74
Asics Gel 2150 Miles: 137.75Brooks Launch Miles: 193.34Asics DSTrainer Miles: 606.45Asics Gel 1150 Miles: 158.40Asics Gel 2150 #2 Miles: 471.90Barefoot On Grass Miles: 6.50Asics DSTrainer #2 Miles: 425.55Asics DSTrainer #3 Miles: 358.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

The SF runners had planned to meet at 8am for a New Year Run. Was up just after 7, took a look outside and saw breeziness. Weather.com said 0 degrees with -10 wind chill. Promptly went back to bed and Kim and I decided to try our luck later in the day. Went for a drive around 10am to see what roads were runnable. Not very many it turns out. Only a handful of roads not completely snow/ice covered and those that were clear had plenty of traffic. Trying to see the glass as half-full we made a game plan to get it done.

Finally got running just before noon. Not the funnest to try and stay dry, keep from sliding, and getting hit by brain-dead drivers, but we were able to get a good long run in and get some sunshine as well. We had the best luck down in Benjamin where the roads were the driest and traffic wasn't too bad. We also found a church open there (thank goodness for church basketball!) so we could get a drink and visit a bathroom. I was able to get in a few faster MP miles in the middle miles 6, 7, 9 with paces of 7:15, 7:04, and 7:24. Good to finally be done for the day.

8:36/143

Asics Gel 2150 Miles: 15.00
Comments
From Bonnie on Sat, Jan 01, 2011 at 17:36:19 from 64.119.33.134

Happy New Year -- looks like a good start, glass half-full and all ;-)

From Tom on Sat, Jan 01, 2011 at 17:54:25 from 67.199.180.90

Thanks Bonnie. The way this winter has been so far it looks like we may need to work hard at maintaining that half-full attitude. Hope you have a great 2011!

From JimF on Sat, Jan 01, 2011 at 22:40:32 from 68.46.211.156

Great start to the New Year!

From Burt on Sun, Jan 02, 2011 at 11:22:18 from 173.87.186.51

Nothing can stop church basketball!

From Kelli on Sun, Jan 02, 2011 at 17:47:43 from 71.219.84.215

It was hard to see the glass as half full yesterday, messy day outside and so dang cold!

HAPPY NEW YEAR! Wishing you the best for 2011.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Ran with Kim early in balmy mid-teen temps with a touch of breeze. Still hard to find roads with good footing but we managed ok. Ran with Kay and Carolyn for a little bit. All in all a pleasant winter morning run. Hoping to keep those dang January blues and blahs away this year!

9:35/139

Noon: Ran 4 more at work. Lots of newbies at the gym as usual every January. They looked at me funny as I headed outside in my gear which did not include longs. Hey after the last few days mid-20's and sunshine feels like shorts weather to me! I wish the newbies luck with their resolutions but if past years are typical they'll all disappear by the end of the month and it will just be us old-time regulars.  Just as hard in Provo to find good roads as in SF. Not the greatest on Kuhni road, I'll try a different route tomorrow.

8:08/148

Brooks Launch Miles: 4.00Asics DSTrainer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Early AM: Six miles with Kim, we both worked on trying to sweat off some braindead teenager frustrations. But kinda hard to work up a good sweat when it's so dang cold!

9:08/143

Late AM: Three more miles at work. I was unsuccessful at finding any decent roads to run on that didn't involve driving or dealing with snow/ice to get to a clear road. So I was content to just run around the parking lot a few times. The slip-sliding running seems to get some of my "itis's" fired up, especially in the lower ab and groin area. But on the bright side I was bewildered but pleasantly surprised when I weighed myself at the gym and found myself at my lowest weight since last May or so.

8:02

Brooks Launch Miles: 3.00Asics Gel 1150 Miles: 6.00
Comments
From TBean on Tue, Jan 04, 2011 at 15:38:31 from 63.241.173.64

I'm not thinking that my 2 mile a day routine is helping my weight much, I'm higher than I have been since last winter. But I'm not ready to try out your 10 miles a day to great weight yet.

From Tom on Tue, Jan 04, 2011 at 16:23:52 from 137.65.56.16

Not to worry Terry. You naturally gifted runners don't need to worry about trivial things like training and eating right. I think you should just work on your fat PRs this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.001.750.0011.00

Working from home today so waited until around 11am for the run. Probably around 20 degrees at the start, wish it was warmer but we're getting used to it. Actually felt pretty good when the sun would poke thru the clouds.

Warmup mile with Kim then ran her speed workout (7 x  1/4 mile with 1/4 mile rests) then did a few hills solo. I was thinking around 1:45 (7 min pace) for Kim's quarters but she had good mojo today and did them all around 1:40 (6:40 pace) +/- a couple seconds either side. Very nice workout for her with just over 2 weeks until Painters 5K.This Saturday coach Tom will get to see how she does on 5K time trial #2.

8:30/150


Asics DSTrainer Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 5 miles easy on a lovely 9 degree morning. Rest day for Kim so all by my lonesome.

8:51/147

Noon: 3 more miles around work campus as well as 10 min XT.

8:05

Brooks Launch Miles: 3.00Asics Gel 2150 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another fun BURRRRRRRRR run in the early morning with Kimilou. It might have gotten up to 10 degrees if we were lucky. At least the smog isn't as bad in SF as it is north of us. Sure is hard to get to the legs to want to move when it's so dang cold outside.

9:25/136

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.403.100.000.0016.50

Went out around 7am and ran about 8 miles mostly solo but maybe a couple miles with a variety of SF runners. Then I met up with Kim to get 8 or so more including her 2nd time trial 5K in preparation for Painters 5K in 2 weeks. Two weeks ago Kim ran this same route in PR time of 23:21. I wasn't sure if that would be doable today since temps were quite a bit colder than last time. But Kim had it going again and was able to best her previous best by 12 seconds and finish with another PR of 23:09. Sweet! Sub-23 is looking more doable all the time for Painters. Looks like a pretty fast course, although pretty hilly so not sure how hilly-with-net-downhill will compare to the nearly flat loop course of previous years. But I am sure that it will be fun to see what happens!

Asics Gel 2150 #2 Miles: 16.50
Comments
From Brent on Sat, Jan 08, 2011 at 22:39:30 from 66.7.127.219

Tom, long run in not so good conditions, Kim a PR, it seems she has a shot at breaking 22 this year, good work for coach and student.

Stay Kool, B of BS rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Early AM: Ran 6 with Kim in our awesome 10 degree weather that has become typical for this Jan 2011.

Late AM: No good roads near work so had to make do with 3 more miles on the dreadmill. I actually didn't hate it as much as usual and it was nice to not have to wear so much gear. But I'm glad I was only doing 3.

Brooks Launch Miles: 3.00Asics Gel 1150 Miles: 6.00
Comments
From Kelli on Mon, Jan 10, 2011 at 14:15:53 from 71.219.84.215

Treadmills are not ALL bad, I promise!

Nice run this morning in the brrrr! BUT, on the bright side, the air is looking good again!

From TBean on Mon, Jan 10, 2011 at 17:23:00 from 63.241.173.64

Tom, is something wrong? You only did 9 miles instead of 10. Just when you were getting predictable you go and pull a stunt like that, you wild man.

From Tom on Mon, Jan 10, 2011 at 17:32:02 from 137.65.56.16

Hey Terry for the new year I'm getting wild & crazy. Check out last week I only did 1 10-miler, also a 9, 8, 11, 6, and 16 miler. Pretty radical stuff eh?

From Tom on Mon, Jan 10, 2011 at 17:32:51 from 137.65.56.16

And don't forget my unpredictable sometime 2-a-days!

From Dale on Mon, Jan 10, 2011 at 17:43:21 from 69.10.215.11

Still time for one more...

From Tom on Mon, Jan 10, 2011 at 17:46:20 from 137.65.56.16

Dale probably not today, but I suspect that extra mile will show up at some point during the week :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Stinking cold day!!! This morning it was 0 degrees with wind chill making it feel 10-20 below! That is stinky!! Luckily it was my work from home day and had the option of going later. So Kim and I did just that and didn't get out the door until around noon. I ran with Kim for about 5 miles and did her drop-down speed workout (1 mile, .75, .50. 25, .25 rests - she did good!). Then I did 6 more miles with a bunch of hills. Felt pretty good today after getting warmed up. It was still only 11 degrees when we went at noon. It may have warmed up to 13 or 14 by the time I was done. Downright balmy.

8:15

Asics DSTrainer Miles: 11.00
Comments
From TBean on Tue, Jan 11, 2011 at 18:05:23 from 63.241.173.64

Thanks for getting back to a 10 mile daily avg. this week.

From Dale on Tue, Jan 11, 2011 at 19:55:20 from 69.10.215.11

Brrr.

From Simmbad on Tue, Jan 11, 2011 at 22:55:58 from 67.199.182.58

Way to hang tuff in the cold temps, pray for spring to come early baby.

From Brent on Wed, Jan 12, 2011 at 14:48:09 from 168.178.30.219

Running in a Heat wave, with the vandellas - good work, challenge to keep a 10 mile a day avg, life seems to get in the way.

Stay Kool, 10 is not kool enough, B of bS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 6 miles with Kim on a quiet, crisp morning. Temps around 16-18, possibly the warmest morning of the year yet. Tomorrow morning it appears we may even see the 20's. Don't-care pace today, just under 9:30 I think.

Noon: 3 more at work. Temps around 26 or so with occasional sun. Felt kinda warm actually! I celebrated by wearing shorts and mocking all the people in the gym as I went out the door.

7:57

 

Brooks Launch Miles: 3.00Asics Gel 2150 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 7 miles solo. Thought it might get to the 20's this morning but it was not to be. But 17 degrees was ok. 8:28/154

Noon: 3 miles at work. 7:58 pace. These short 2nd runs later in the day are relaxing to me. Although today after the 1st mile I had the annoying chorus from this Les Mis song going through my head over and over. Posting the youtube here in the hope I can exorcise this song that invaded my exercise.

 

Asics Gel 2150 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Well Mother Nature finally gave us a morning with temps in the high 20's or maybe even 30. Of course there was a catch - along with the warmer temps we got rainy/sleety/slushy conditions that made for not the best roads to run on. Thankfully neither Kim or I was in any big hurry and were able to take it easy and avoid any slips or falls. Ended up running 5 miles.

9:35/134

Later at the gym did 25 min XT split between stair-stepper, elliptical and bike.

Asics Gel 2150 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Long run on a foggy morning, temps in the low 20's. Ran 8 with Kim, then 3 with Chad, Kay, Hal, and Doc L, then the rest solo. Misjudged the length of the last loop and ended up little longer than I had planned on. But no problem as pace was on the pretty easy side and I still felt pretty good by the end. Looking forward to St George next week and forecasted temps in the 50's and sunny.

8:45/147

Asics DSTrainer Miles: 16.50
Comments
From Clay on Sat, Jan 15, 2011 at 14:47:05 from 76.27.46.68

Nice week of training Tom, your really running strong right now!

From JimF on Sun, Jan 16, 2011 at 14:17:49 from 68.46.211.156

Nice run and enjoy those warmer temps. Can't wait for spring!

From Brent on Sun, Jan 16, 2011 at 15:32:52 from 76.8.201.223

Tom, very good winter run, smiles for those miles, good week again.

STay Kool, B of BS rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Slept in a bit today then ran 3 solo before meeting up with Kim for 5 more. Warm today - high 30's - and overcast. Nice to be able to wear shorts! Pretty nice for January although we did get rained on for a few minutes. This week is a RRR week for me (Rest/Recovery/Reduced-miles) to give my body/legs a break before officially beginning the 20-week marathon training cycle leading up to UVM.

I've been fortunate to have built a real nice winter running base and I'm feeling healthy. Nice to already have the base and have the body used to 60 mile weeks before starting the marathon training, as I should be able to start adding in the speed without also having to worry about adding mileage. Hopefully all will go well between now and June.

8:45/141

Asics DSTrainer Miles: 8.00
Comments
From Kam on Mon, Jan 17, 2011 at 12:21:07 from 68.66.163.179

Geez, Tom. You are going to kill it. That base looks awesome. I didn't realize you were doing so much. Are you shooting for the sub 3 or something?

From Tom on Mon, Jan 17, 2011 at 12:30:08 from 67.199.180.90

Thanks Kam. Sub-3 would really be nice but I think sub-3:10 is more realistic for me for UVM. Most likely a sub-3 attempt will have to come at St. George sometime in the next couple years.

From Paul Thomas on Mon, Jan 17, 2011 at 12:46:24 from 174.52.134.52

I was taught again yesterday that envy and coveting are sins. I'm a sinner. I sure envy and covet your running base.

Honestly, I'm content to just be back running again a little more regularly, and I'm very happy for you. I don't know anyone more deserving of a successful, injury free running season than you. You're due. Good luck with your marathon training.

From TBean on Mon, Jan 17, 2011 at 16:07:02 from 63.241.173.64

Not just a nice winter base but an incredible winter base!! You deserve a RRR week. I've had 3 months of them, they are great.

From allie on Mon, Jan 17, 2011 at 18:07:05 from 161.38.218.168

+1 for shorts! you really have built up a solid base and it's going to pay off big time for you in your races this season. keep it up!

From Kelli on Mon, Jan 17, 2011 at 22:57:11 from 71.219.84.215

ALL WILL GO WELL!

From Tom on Tue, Jan 18, 2011 at 10:41:25 from 137.65.56.16

Thanks for the support and encouragement everyone!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

6 AM: Ran a little over 4 miles with Kim on a peaceful morning. Temps in the high 20's.

9:12/131

11 AM: Ran 3 more at work, my short relaxing run. Temps in the 30's with a little sunshine, felt good. I was very pleased to see my HR stay mostly in the 140's while running pace was in the 7's. This doesn't happen very often for me and I hope it's a sign of good things to come.

7:47/146

Brooks Launch Miles: 3.00Asics Gel 1150 Miles: 4.30
Comments
From Kelli on Tue, Jan 18, 2011 at 15:14:48 from 71.219.84.215

Definitely a good sign!

Are you both running the half this weekend?

From Tom on Tue, Jan 18, 2011 at 15:26:55 from 137.65.56.16

Actually neither of us is running the half. Kim is running the 5K and I'm spectating.

From Kelli on Tue, Jan 18, 2011 at 16:00:49 from 71.219.84.215

I SEE, well, then, enjoy spectating and good luck to Kim on the 5k. That is my least favorite distance.

From Tom on Tue, Jan 18, 2011 at 17:57:35 from 137.65.56.16

Thanks Kelli. Good luck to you too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

Working at home today so did hill workout around 11am. After warmup run with Kim I did the hill stuff solo. Pretty warm again in the mid-to-upper 30's but about 1/2 way thru the workout the wind kicked up and made things not as fun. Looking forward to heading down to St George on Friday. Forecast for the Saturday race is looking dandy.

8:11/160

Asics Gel 2150 #2 Miles: 9.00
Comments
From TBean on Wed, Jan 19, 2011 at 15:47:14 from 63.241.173.64

My idea of RRR is a lot different than yours.

From Tom on Wed, Jan 19, 2011 at 22:06:06 from 67.199.180.90

Terry isn't any week under 50 miles an RRR week?

From JimF on Thu, Jan 20, 2011 at 09:02:13 from 68.46.211.156

Nice to be able to work at home and take advantage of warmer temps later in the day. It also gives you a lot of flexibility. I am fortunate to work from home as long as I am not traveling. Nice job on the hill workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Nice & easy 3-miler with Kim then 1 more solo mile.

9:11

Noon: 3 more miles at work in the sun plus 10 min XT.

7:42/154

Brooks Launch Miles: 3.00Asics Gel 2150 Miles: 4.00
Comments
From jtshad on Thu, Jan 20, 2011 at 14:58:34 from 204.134.132.225

Good luck and have fun on Saturday at the race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice little 10-miler solo in the early morning. This will be my long run for the week. Felt good. Ran the Krishna temple loop with a humungous moon to light the way. Moon was nice for the run, but made my sleep not so good since it made the room so bright. Now off to STG for some sunshine and warmer temps. Kim is going to rock her 5K! Good luck to everyone racing!

8:23/156

Asics DSTrainer Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Ran with Kim a bit warming up for her soon-to-be record-crushing-PR-5K. She cruised to a massive PR 5K of 22:22!! Sweet!! Just goes to show that work will work when wishy washy wishing won't!

I tweaked my back a bit yesterday so I'm taking it easy today. Beautiful weather and January temps (50-60) in St. George. Wish we didn't have to go back today.

Asics Gel 1150 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.650.000.000.000.65

Not a very happy camper today. Whatever I did to my back/hip Friday appears to be alot worse than I thought. I don't even think it had anything to do with running, just a fluke thing by carrying some stuff in just the wrong way. My last "normal" run on Friday was an awesome 10-miler in the morning where I felt really great after having had a bit of a rest week throughout last week.

Closest thing in the past to compare to this was when I was late in my training cycle trying to run a BQ years ago and I tweaked the back/hip on a canyon downhill run. At that time I was way stressed because I could barely walk the next day and I was supposed to run 20 a couple days later. I ended up not doing anything on Thu/Fri then I went ahead and ran the 20 on Saturday. It was very tight at first but then loosened up and I ended up having a great run and the next week everything was back to normal.

Not sure if it's going to work out that way this time. Saturday I didn't feel too bad and I ran an easy 3.5 miles. But it got more painful as the day went on, even with taking a few Ibuprofen. Rested yesterday and it felt better. Felt ok this morning when I went out with Kim to test running but it was obvious after about 1/2 mile it just wasn't going to work and now I'm hurting pretty bad today.

Walked over to the gym just to see if any flavor of XT would work but no dice. Was hurting pretty bad just from the walk from my office to the gym. Tried bike, elliptical, and stair-stepper but no go. Just seems like most anything aggravates except sitting and laying. Meds don't seem to do much at all.

So I guess I just won't do anything at all other than all the R-I-C-E crap until I can walk around and feel perfectly normal for a few days with no trace of pain in the back/hip problem area.

This one really ticks me off. In times past when I've had nasty injuries it's because I "earned" them by ignoring the early signs. But this time around I've been trying to do everything just right and being very conservative (at least on pace, not necessarily mileage). I've felt really good most all the time and have been a good boy with taking reduced-mile/rest weeks even if I didn't feel like I needed them.

Oh well sometimes I guess no matter what you do things still go south. Sorry for all the whining today. I do realize in the overall scheme this isn't that big a deal. It's just really frustrating that right when I thought I had done everything perfect to set me up for a great marathon training cycle and then right when I FINALLY after months of patience am ready to being the actual marathon training and right off the bat I likely get a goose-egg on miles for week 1 of the 20 week program (OK so maybe .65 miles not 0).

At least I guess I get to have an extra long nap today after lunch. Let the detraining and weight gain begin.  Sorry but today the glass is half empty.

 

 

Asics Gel 2150 #2 Miles: 0.65
Comments
From Kim on Mon, Jan 24, 2011 at 13:52:55 from 67.199.180.90

:(

From TBean on Mon, Jan 24, 2011 at 16:28:47 from 63.241.173.64

Tom,

You better be getting better Very Soon cause, if I decide to run UVM I wanna race a Tom in top shape.

Now take a day or two to analyze the problem, figure out one or two core excersizes you need to do to prevent this in the future and get back to your final 19 weeks of training.

Oh, and good luck getting better, may God bless you.

From Clay on Mon, Jan 24, 2011 at 17:41:20 from 67.222.229.46

Tom, Your not going to lose much taking a few days off, and I know that is probably the toughest to deal with but you will be alright. I know what your going through though and it does suck but this is the life that we have chose and sometimes these things happen.

Keep your head up.

From Dale on Mon, Jan 24, 2011 at 21:27:47 from 69.10.215.11

Recovering from a "bad" week 1 is a whole lot easier than recovering from a "bad" week 15. You've got plenty of miles in the bank from the last several weeks to tide you over. Now go forth and heal thyself!

From Tom on Mon, Jan 24, 2011 at 21:32:50 from 67.199.180.90

Thanks guys. I'm feeling a little better about the whole situation now. Things can always be a whole lot worse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Guess one of the "joys" of being a morning runner is that even on days you don't run you still wake up nice and early.

I figure since I'm up I might as well post an injury update and write down a few words of wisdom/advice to myself (and whoever else might benefit) for future reference. And sorry about all the moaning/whining Monday, I was maybe a bit over-dramatic.

A few things to add to my list of things NOT to do, especially at 46+ yrs old:

1)  DON'T run a brisk (for me) early morning 10-mile run, then shortly after sit in a van for 3-4 hours straight, then in your eagerness to check out the newly  installed flatscreen in the master bedroom in the condo, rush carrying 2 or 3 bags/luggage AND a cooler all at once up a flight of stairs.

2)  If you wake up the next morning with a new weird pain that you aren't accustomed to, DON'T KEEP RUNNING if the pain is still there in any form after a few minutes or even  a few seconds if the pain is intense.

3)  If walking aggravates the pain then try not to walk much, and certainly DON'T try running in hopes the pain will magically disappear. Wait until you can walk with NO pain for a couple days or so, then try running but only in accordance with rule 2).

4) DON'T worry be happy.

Feeling some improvement this morning, but still feel pain when walking so for now no thoughts of running, probably not until next week.

Comments
From Jeff L on Wed, Jan 26, 2011 at 09:11:53 from 74.81.227.112

Hang in there, Tom.

From Clay on Wed, Jan 26, 2011 at 13:15:28 from 67.222.229.46

You crack me up Tom!!! Hang in the kiddo this to shall pass.

From Terry Bradley on Fri, Jan 28, 2011 at 00:31:30 from 71.4.75.214

Old Bean says that "If you want to know how you are suppose to train for a marathon follow Tom Lee on his blog" Sounds like good advice but I am wondering will the hip injury come naturally or do I need to work at it lol. Get feeling better soon.

From Tom on Fri, Jan 28, 2011 at 08:50:59 from 67.199.180.90

Hey Terry - old Bean probably could have said "if you want to get injured follow Tom Lee on his blog". Likely if you keep running long enough and get old enough I'm sure many a injury will come "naturally" your way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Injury update:  Progress seems a kinda slow slow slow to me but I suppose I'm not a very patient guy. Back/hip does feel a little better each day but not by a whole lot. I'm not sure if I'll be ready to try any running on Monday like I had hoped. Need to be able to walk around more pain free than at present. Been taking a dose of Prednizone this week to attack the inflammation and try to kick start the healing but not sure if it's doing anything. I seem to get as much bang out of regular old Ibuprofen as much as anything.

Don't know if I've really described the injury in earlier posts so maybe I'll do that so if it sounds familiar to anyone they can share their wisdom with me.

There are really 2 pains. First, there is the dull, lower back pain and tightness on the left side. This I've had before from time to time and it's never bothered my running much. This dull pain kind of extends down into the left hip.

The other pain and the one that is causing me the most grief as far as running, walking, or any form of XT is in the left hip right around where the hip socket is (I don't know all the fancy medical terms for these body parts). This pain is a stabbing, concentrated  pain, kind of like getting poked with a needle in that spot.  Just feels very fragile and makes me nervous to do much of anything that puts any pressure on it.

Guess we'll see how the weekend goes and pray for the best but be prepared for whatever. I'm actually feeling pretty good mentally. Physically I'm beginning to feel like a slug. Thanks to Kim for all her support and willingness to give me rub downs and massages in my "upper thigh" area :).

Comments
From JimF on Fri, Jan 28, 2011 at 12:02:24 from 68.46.211.156

Sorry to hear about your injury. I have been out of the loop on the blog this week so just now checking in. I hope that it improves over the weekend and you can run on Monday. I'm sure it must be frustrating. You are in great shape though and will come back quickly.

From Tom on Fri, Jan 28, 2011 at 12:16:35 from 137.65.56.16

Thanks Jim. Guess this all just comes with the territory especially as we get older.

From RivertonPaul on Fri, Jan 28, 2011 at 12:49:34 from 67.42.27.114

So sorry to read about your injury, again. I'll start calling you Job.

From TBean on Fri, Jan 28, 2011 at 15:56:57 from 63.241.173.64

Hayhoo! I'm finally going to have a week that I run more miles than you!!

BTW that stabbing type pain doesn't sound too good. Maybe you should just come over and watch a movie, I'll feed you icecream candybars and popcorn.

From Brent on Sat, Jan 29, 2011 at 15:54:51 from 76.8.201.223

Tom, can you do any pool running or swimming? Maybe the pool would help? How did this happen? Sounds like a nerve thing going on.

hope run back on the roads soon, not too much icing from the inside out with ice cream.

STay Kool, B of BS rools out

From Tom on Sat, Jan 29, 2011 at 20:19:11 from 67.199.180.90

Terry I'm tempted to take you up on that one.

Brent thanks for reminding me of the pool running option. I think that's about the only thing that would be doable for me at the moment. Just wish there was a pool easier to get to. SF doesn't have an indoor one. Lately I've had trouble getting any motivation to do any cross-training even though I would imagine it would do me alot of good and maybe help prevent fluke injuries like this one. I'm thinking although my running muscles are strong alot of my supporting muscles are really wimpy. I do some core work but I think I need to add some back work to the mix.

From Clay on Sun, Jan 30, 2011 at 22:45:53 from 76.27.46.68

I would stick to the messages, you can't go wrong there! Who needs running when your getting a message everyday!!!:);)

Stay Patient Tom you will be back sooner than your think.

From Kelli on Tue, Feb 01, 2011 at 14:09:30 from 71.219.84.215

WOW!!!! I am so sorry to hear that you are this hurt. CRUD, and from who knows what, too. Have you been to the doctor at all? Have you experienced this kind of pain in those locations before? Man, I can not figure out what you did.

STAY SANE, I know how it really gets to us runners to not be able to run. I, however, have no problem sleeping in when I am injured. You should give it a try!

TAKE CARE, praying for something to give soon and major feeling better improvements to come your way! DANG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Happy February! Always nice to get January over with.

Injury update:  As I laid in bed this morning listening to the wind howling outside and Kim getting ready to run I was thinking "today is a good day to be injured!"  I think I've lost all my mental toughness or maybe gave it all to Kim.

I'm feeling cautiously optimistic.  Been feeling better the last couple days and think I could possibly be 4-6 days away from running. I can still feel the pains when I walk but much better than last week. I also tried 10 min of biking at the gym today and it felt fine. Unless I feel worse tomorrow than today I'll start doing a little XT. 

Also tried a little bit of stairs and elliptical and although it felt way better than last week and doable, I decided to hold off on anything but bike & walking until the walking is pain free for a couple days so. 

Still hanging in there mentally (actually feeling pretty good) and feel pretty good about life in general.

 

Comments
From Dale on Tue, Feb 01, 2011 at 15:01:11 from 69.10.215.11

sounds like a good plan. hang in there...

From Clay on Tue, Feb 01, 2011 at 17:54:18 from 67.222.229.46

Your doing well Tom, hang tough and you'll be back out on the roads in no time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another day when I'm thinking if I've got to be injured then today is a good day for it. BRRRRR!! Temp around 0 when I drove to work. But at least I hear that the groundhog says we get early spring. Sure hope he's right!

Don't seem to be any worse for the wear after yesterday's biking experiment so around noon I wen't to the gym and did 20 min bike and 10 min walking on the treadmill.

Comments
From Kam on Wed, Feb 02, 2011 at 16:12:25 from 68.66.163.179

Yeah, today is a nice day to be inside at the butt-crack of dawn. A week off, even two, isn't going to harm your fitness level much, especially since you are well trained right now. Keep relaxing and let your body heal. When you resume, you will be ready to kill it.

From Dave S on Wed, Feb 02, 2011 at 20:08:33 from 4.254.226.211

Sorry to hear about the injury. Those dang back problems seem like they can just come out of nowhere. I usually get hit with one or two flareups a year from mine. Tons of ibuprofen and no stretching [at least while the pain is there] seem to get me back on the road the quickest. You couldn't have picked a better week to not be out running. Hope you have a speedy recovery.

From Tom on Thu, Feb 03, 2011 at 09:58:18 from 67.199.180.90

Thanks for the encouragement and suggestions Kam and Dave.

From Simmbad on Thu, Feb 03, 2011 at 21:03:29 from 67.199.163.126

Sorry Tom that your back is still a pain. hang in there you will be back on the road before you know it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Did 30 minutes on the bike at the gym. Slowly improving but still not sure if I'll be ready to run on Monday or not. Bike riding feels fine but still feeling enough pain in the hip area when I walk that I'm pretty sure it would alter my running stride in a negative way if I tried to run today. We'll just have to wait and see what 2 more rest days will do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Had been feeling pretty good the last couple days as far as the injury. I had a little sickness over the weekend that didn't feel so good but that's another story. So I thought maybe it was time to test running. Didn't work out so well.

Started feeling the hip pain shortly after starting and it got no better by 1/2 mile so I stopped and walked back to the gym with head hung low and tail between my legs. Bike riding feels fine so I did 30 min of uninspired riding.

I've scheduled a doctor appointment tomorrow and get an x-ray of the hip to rule out any kind of stress fracture. It's been over 2 weeks now since the mystery injury so any bone stuff should show up now. Then I guess we'll see what happens in the next few weeks between some phys therapy and maybe some chiro work. 

Kinda feel guilty getting much bummed out about something minor like this, there are so many people I know right now who are dealing with far worse.  For me the glass is most certainly still half full!


Brooks Launch Miles: 0.50
Comments
From Dale on Mon, Feb 07, 2011 at 20:24:16 from 69.10.215.11

Sorry things aren't better. Don't blame you for feeling bummed. Hope the visit to the doc gets things sorted out most ricky tick!

From TBean on Tue, Feb 08, 2011 at 18:45:41 from 75.169.126.217

Would you hurry up and get better. I'm getting impaitent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 minutes on the exercise bike and some light stretching and push-ups. Going to see the doc this afternoon.

UPDATE: So after going to the doc and discussing exactly what happened and the nature of the hip pain, we're thinking I must have a pretty good muscle strain or tear in one of the hip flexor muscles. He said these can take 4-6 weeks to fully heal which is kinda what I was thinking was likely the reality based on the pain yesterday trying to run. Maybe not my favorite thing but not too bad to deal with.

I'll continue with the biking for a while, add some phys therapy after a few days and beef up the core work. I'm thinking I may sell my UVM entry and look toward a fall marathon. I'm also thinking maybe UVM and I just aren't meant for each other, this would make me 1-3 getting to the starting line and 0-3 finishing.

Comments
From JimF on Wed, Feb 09, 2011 at 17:47:38 from 70.91.86.105

Sorry to hear about the hip. Sounds like you have a great attitude though and are dedicated to the cross training so hopefully won't set up back much. Hope it is a quicker recovery than expected!

From Dale on Wed, Feb 09, 2011 at 21:40:40 from 69.10.215.11

Sorry to hear you'll be out of commission for so long. Hope it heals fast.

From TBean on Thu, Feb 10, 2011 at 17:19:01 from 63.241.173.64

Ok I'll try to be paitent as you recover.

Are you recovered yet? Yet?

From Tom on Thu, Feb 10, 2011 at 17:32:32 from 67.199.180.90

Terry I'm feeling pretty good actually since Monday, but it may just be the meds talking. The doc gave me some new-fangled anti-inflammatories that makes all the aches and pains pretty much non-existent. But based on how the med-free run went Monday I don't plan on even trying to run until next week at the soonest, assuming I have a couple pain free days without any meds in my system.

BTW Terry thanks for doing the blog on Cambrey's status. We check it every day and hope and pray for the best for her and for your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45 minutes on the lovely stationary bike.

Comments
From Kim on Wed, Feb 09, 2011 at 18:07:06 from 67.199.180.90

You are working in the future, eh?! :)

From Tom on Wed, Feb 09, 2011 at 18:08:37 from 67.199.180.90

Oops! Oh well I don't think I'm going to do anything tomorrow so what the hay!

From Kam on Wed, Feb 09, 2011 at 18:21:41 from 68.66.163.179

Can I borrow your time machine? I'd like to go back and make some timely stock trades.

From Brent on Thu, Feb 10, 2011 at 23:05:46 from 66.7.127.219

Tom, you must be peddaling at superman speed, moving forward in time. Hip flexor, ouch, get better soon.

Stay Kool, b of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Did 45 minutes XT with the majority on the bike. I've felt pretty good the last few days and I wanted to try a few things today while I'm off the meds and don't have them masking any pains. 

I actually ran a few steps. Felt much better than Monday but still enough little pains and weirdness to where I think I'm still maybe a week away from doing a meaningful test run.

Also did 5 min each on the stair stepper and eliptical to see how that felt. I could feel the hip just a bit but I think I could probably do more and be OK. For now I'll stick mostly with the bike with maybe a touch of higher impact stuff every so often just to better gauge where I'm at. By golly I'm becoming a pretty patient guy.

Comments
From Kelli on Fri, Feb 11, 2011 at 17:52:51 from 71.219.84.215

I am glad someone out there has patience. I am sorry to hear it is still hurting you so much, that is a bummer. BUT, on the other hand, you will get a really tough behind from riding the bike!

Wanna hear something weird? All of this time off from running, and my PF flared up. What the heck is that about???

From Dave S on Fri, Feb 11, 2011 at 20:30:12 from 4.254.229.181

Tom, Glad to hear it's feeling a little better. I had a hip flexor strain right before the St George marathon 2009. It probably wasn't as bad as yours but it cleared up pretty quickly and never came back. Hopefully yours will do the same.

From Bonnie on Fri, Feb 11, 2011 at 21:21:27 from 64.119.33.134

The "pf" pain could be from your sciatic nerve -- I get that sometimes. Could be related to tight hip flexors/gluts.

I am glad you are feeling better Tom!

From Kelli on Sat, Feb 12, 2011 at 18:42:23 from 71.219.84.215

I was thinking it might be from all of the standing I have done (as opposed to sitting) and I am always barefoot or in very unsupportive shoes.

From Brent on Sun, Feb 13, 2011 at 18:04:43 from 66.7.127.219

Tom and K-Power - I am with on the shoes, bought good supportive dress shoes at New Balance, made a big difference. We often were $100 running shoes and then wear crap shoes the rest of the day. It is hard to read about injuries for bloggers this time of year when servious training cycles are starting, bummers.

Stay Kool, B of bS Rools out

STay Kool, get better soon you two.

From TBean on Sun, Feb 13, 2011 at 23:23:10 from 65.44.125.14

Nice to hear some good news. Keep up the X-Training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Finally had success on the test run! Woohoo!! Ran a whopping 1 mile this morning with the lovely Kimberly (Happy Valentines babe!!) without any stride-altering pains. Felt like I could have gone more but I didn't want to push my luck. Tomorrow if all goes well I'll try 2 or 3.  Of course I felt and ran like a slug, pace in the 9-10 range for the mile and my HR was probably still thru the roof.

Later at work went to the gym for 45 min XT (30 bike, rest split between stairs and eliptical). Felt good, no pains. It was such an absolutely beautiful day outside it was so tempting to try another run in the sun but I was a good boy and stuck with the indoor non-impact stuff.

Asics Gel 2150 #2 Miles: 1.00
Comments
From TBean on Mon, Feb 14, 2011 at 15:48:19 from 63.241.173.64

Music to my ears. I know I'd be tempted to crank out a 5 miler. Hope you're wiser than me.

From Clay on Mon, Feb 14, 2011 at 23:32:27 from 76.27.46.68

It's good to hear that your on the mend Tom, you'll be back at it like nothing has happned...

From Kam on Tue, Feb 15, 2011 at 12:20:19 from 68.66.163.179

That's good news, Tom. Be watchful. You don't want a set-back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 miles with Kim this morning then she got 3 more. Still no stride-altering pains but man I sure feel out of shape! Can't believe what 3 weeks of nothing but some casual biking does to my running fitness. But I suppose it will come back quick. On a positive note my weight has stayed down at my race-shape level during my injury break.

HR averaged over 160 for a 9:30 pace. Before the injury I could do 5-10 miles no prob at sub-8 pace with that kind of HR. It will interesting to see how it goes in the next few weeks.

Asics DSTrainer Miles: 3.00
Comments
From TBean on Tue, Feb 15, 2011 at 16:08:03 from 63.241.173.64

Your fitness will come back pretty quick. Just keep up the gradual break-in period.

From RivertonPaul on Tue, Feb 15, 2011 at 17:06:56 from 67.42.27.114

Nice job keeping the weight down.

From Kam on Thu, Feb 17, 2011 at 20:05:52 from 174.23.243.66

That's crazy on the heartrate, Tom. I wouldn't think it would creep up that fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got daring today and went 5 miles mostly with Kim and she tacked on 1 more mile. Nice sunny, warm day for Feb but pretty windy. My back/hip seemed to have survived the run, but I think I'll play it safe and take tomorrow off from running after 3 days straight, then maybe run 4 on Friday and try 6 on Saturday. 

8:56/160?

Asics Gel 2150 #2 Miles: 5.00
Comments
From Dale on Wed, Feb 16, 2011 at 20:52:42 from 64.206.238.42

Glad you're back on the roads.

From RivertonPaul on Thu, Feb 17, 2011 at 10:47:36 from 67.42.27.114

Good job and probably wise to schedule a day for recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Day off from running. Went to the gym for 20 min bike, 15 min eliptical, and 10 min stairs. Also did some core stuff. 

I don't love the crosstraining but I do feel pretty good afterward and it seems to help alot with running/injury recovery. Going to try and keep 2 or 3 days a week with 30 min or so of XT for next few months and see how it goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4 solo in the morning. Kim has been fighting a lingering cold and was going to try later in the day when it's (hopefully) warmer.  HR was ridiculously high again, 175 ave for 9:05 pace.

Later went to the gym for 30 min XT.

Asics Gel 1150 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 with the SF group. Kim is fighting a lingering cold that keeps her up through the night with a hacking cough and wisely stayed in today. 

Felt OK but still can feel some pain/stiffness in the back/hip. So far it doesn't make me run weird but if it just stays the same and doesn't improve thru next week I may take another week or 2 off from running and just crosstrain. At this point I'm about 95% sure I'll bag UVM and look toward a fall marathon to shoot for a PR.

9:33/152

Asics DSTrainer Miles: 6.00
Comments
From TBean on Sat, Feb 19, 2011 at 13:31:13 from 75.169.126.217

Dang, You got more miles than me this week. To many hours at the hospital slowed me down.

Sounds like your thinking clearly about marathons, especially if you want to PR.

From Jeff L on Sat, Feb 19, 2011 at 13:43:13 from 74.81.227.112

Glad to see you running a bit now days, Tom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Had a nice 6-miler with Kim with about half in the sunshine. And no wind for a change so that was extra nice! My legs are slowly coming back and the back/hip felt pretty good today and better than Saturday so that is positive. Just gotta keep it nice and easy for a few weeks and enjoy the journey.

9:20/158 (come on HR! Get with the program!!)

Asics Gel 2150 #2 Miles: 6.00
Comments
From Clay on Mon, Feb 21, 2011 at 12:59:33 from 67.2.203.211

Nice job Tom, its good to see that everything is getting better!

From TBean on Mon, Feb 21, 2011 at 15:26:27 from 63.241.173.64

Your HR will come down when you give it a reason to. No worries.

Keep up the good recovery work.

From JimF on Mon, Feb 21, 2011 at 20:32:23 from 12.189.97.130

Good to see you back running and making progress!

From Tom on Mon, Feb 21, 2011 at 23:55:26 from 67.199.180.90

Thanks guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Dang cold today! Especially with the wind chill factor. Ran 5 with Kim and that seemed adequate for today. Later went to the gym at work for 30-min XT plus some core work. Based on my ave HR today maybe I should count a few miles as Threshold instead of Easy.

9:25/165

Asics Gel 2150 Miles: 5.00
Comments
From TBean on Tue, Feb 22, 2011 at 18:47:25 from 65.44.125.14

Sorry Tom, No threshold miles for 9 minute miles. HR doesn't count, but keep up the good work sneaking back into a great shape.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Working at home today so waited until late in the morning when it was sunny and high 30's then ran 7 miles with Kim, mostly down in the river bottoms. Kim was doing some quarters so I hung back and kept it easy while she did her speedy stuff. 

Felt OK on this my longest run since before the injury. Still feel sluggish and out of shape but I know in time the legs will come back.  With the 3 days in a row running and this long run I'll take tomorrow off. The sun and temps were dandy today.

9:14/151


Asics DSTrainer Miles: 7.00
Comments
From Dale on Wed, Feb 23, 2011 at 18:47:23 from 69.10.215.11

Congrats on 3 days in a row!

From TBean on Thu, Feb 24, 2011 at 00:07:27 from 65.44.125.14

Way to rack up the mileage. The new and improved Tom is just around the corner.

Also BF running may be the proper way that our body was ment to run, however, it is very very difficult to get our feet that have been protected with socks and shoes our entire lives to get use to sidewalks and pavement without injury. I feel like I'm pushing the limits with just one mile.

From Tom on Thu, Feb 24, 2011 at 09:19:58 from 67.199.180.90

Yeah Terry when I talked to my phys therapist at BF running he said to be VERY careful and VERY patient and work up slowly. He said transition to BF should be a multi-year effort not multi-month/week. He also pointed out that those BF running indians do most their running on dirt not asphalt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45 minutes XT (bike-20, stair-15, elipt-10) at the gym and some core stuff.

Comments
From Brent on Thu, Feb 24, 2011 at 14:40:38 from 76.8.201.223

Tom, good to see you back running, it won't take long to get you running legs back.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Lots of wet snow falling this morning and the roads were a sloppy mess, so we decided to sleep in and try our luck later.  Good move. We still got the wet blowing snow pelting us in the face but the roads were nice and clear if you could avoid the puddles.

This was my most enjoyable run since before the hip injury despite the snow. Starting to get my legs back and I think taking the last couple days off was a good move.

9:03/156

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 in the morning with Kim on a cold breezy morning. The creepy crawly snow flurries from the wind blowing Saturday's snow across and down the road made for a pretty groovy effect. Looking forward to spring and nicer weather.

9:06/160

Later went to the gym for 30 min XT (10 min each stair/bike/elipt) and some core work.

Asics DSTrainer Miles: 6.00
Comments
From TBean on Mon, Feb 28, 2011 at 16:03:42 from 63.241.173.64

Good to see you starting this week and hopefully next month off on the right foot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 this morning with Kim same route as yesterday and about the same temps but today the canyon winds were insane!!  About as bad as I've ever seen and made the run feel like a tempo run when going into the wind even though pace was 9-10 range.

9:14/164

Later did 30-min XT at work gym similar to yesterday.

Asics Gel 1150 Miles: 6.00
Comments
From RivertonPaul on Tue, Mar 01, 2011 at 14:21:29 from 67.42.27.114

Winds sound frigid. BRrr.

From Brent on Tue, Mar 01, 2011 at 23:06:06 from 76.8.201.223

Tom, I see you still kind of taking easy building back up your mileage, good work, wind = hill work.

Stay Kool, B of bS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Morning 6 miler very similar to the last 2 days, very WINDY!! It worked better for Kim to go later today so I was solo. Legs and hip feeling really good this week so just need to wait a couple more weeks or so for the cardio to catch up so my HR isn't so whacked out all the time.

8:58/168

Later went to gym for 30 min XT. Bikes were busy today so did 15 min each stairs and eliptical.

Asics Gel 2150 #2 Miles: 6.00
Comments
From Kam on Thu, Mar 03, 2011 at 17:59:18 from 68.66.163.179

I love the stair climber thingy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day today. Just did 30 min XT at the gym plus some core work.

Comments
From RivertonPaul on Thu, Mar 03, 2011 at 17:49:01 from 67.42.27.114

Just.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6-miler with Kim in the early morning. NO WIND today which made things especially nice!  Been a good running week so maybe I'll try 10-12 tomorrow.

9:11/152

Was going to go to the gym for some XT but been busy at work and I'm thinking I'll get more benefit from a nice nap at lunch.

Asics Gel 2150 Miles: 6.00
Comments
From TBean on Fri, Mar 04, 2011 at 19:18:49 from 63.241.173.64

Good luck on the long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Survived  my first double-digit run since mid-Jan. Woohoo!  Ran mostly with Kim and Doug B. The wind was back again but it wasn't too bad.

8:56/152

Asics DSTrainer Miles: 12.00
Comments
From Clay on Sat, Mar 05, 2011 at 23:02:20 from 166.205.10.194

Nice run Tom, your on your way back very quickly! Keep up the good work and being patient.

From TBean on Sun, Mar 06, 2011 at 00:41:00 from 75.169.130.47

Nice to see you putting in some big miles!

From JimF on Mon, Mar 07, 2011 at 08:41:31 from 68.53.178.242

Nice run! Glad to see you are getting back quickly!

From Tom on Mon, Mar 07, 2011 at 11:16:23 from 137.65.56.16

Thanks guys!

From RivertonPaul on Mon, Mar 07, 2011 at 11:21:29 from 67.42.27.114

Cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6-miler with Kim in the early morn. Overcast but no wind made for a peaceful run. Everything is feeling pretty good.

9:05/150

Later did 30-min XT at the gym and some core.

Asics Gel 2150 #2 Miles: 6.00
Comments
From TBean on Mon, Mar 07, 2011 at 16:34:10 from 63.241.173.64

Tom, are you thinking you are fully recovered yet and now you're easing back into higher mileage?

From Tom on Mon, Mar 07, 2011 at 16:44:09 from 137.65.56.16

Yeah Terry I think that's about right. I think I'll work up to 40-50 miles and hold there until June. I'll try some faster stuff here pretty soon too. I'd like to see what I can do at SGM with most weeks around 50-55 miles and mostly MP tempo runs once or twice a week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6-miler with Kim in the morning. 9:05 pace.  Later went to gym for 30 min XT.

Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.500.500.008.00

Working at home today so Kim and I went out later for a nice-weather 8-miler. We did some fartleking across the universe. My first day trying some faster pace stuff, mostly 6:30-7:30 range. Felt pretty good it was fun to run faster again after a 2 month break. Kim was looking pretty dang strong too.

8:40/156 (nice to see HR starting to get with the program a little bit)

Asics DSTrainer Miles: 8.00
Comments
From Kam on Thu, Mar 10, 2011 at 14:47:24 from 68.66.163.179

I'm glad I wasn't running behind you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Had planned on just XT today and no running. But it was so nice out when I went to the gym I had to get outside a get a little sunshine and ended up running 1 mile BFOG.  Also did 30 min XT and some core.

Barefoot On Grass Miles: 1.00
Comments
From TBean on Thu, Mar 10, 2011 at 17:37:11 from 63.241.173.64

Good choice. BFOGing feels gooood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 in the morning mostly with Kim. Felt a bit sluggish for some reason. Later on did 30 min XT at the gym.

9:18/152

My heart goes out to all those suffering in Japan.

Asics Gel 2150 Miles: 5.00
Comments
From Brent on Fri, Mar 11, 2011 at 16:59:17 from 76.8.201.223

Tom, are you running pain free now, you have a good attitude about your comeback, you still have the speed.

STay Kool, b of bs rools out

From Tom on Fri, Mar 11, 2011 at 17:22:00 from 67.199.180.90

Thanks Brent. Fortunately I am pretty much pain free now other than the various aches & pains I've picked up over the years that are there whether I run or not. Just enjoying being able to run at any speed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Nice morning for a run. Ran 13 with Kim and the SF running dudes. I put all 13 as easy miles for but some reason I really ran out of gas the last 3-4 miles and they weren't so easy. Maybe the mid-week faster running took more out of me than I first thought. Need to remember that when you get to be an old-timer you need to be patient and build up the miles/speed v-e-r-y s-l-o-w-l-y....

9:01/161

Asics Gel 2150 #2 Miles: 13.00
Comments
From Clay on Sat, Mar 12, 2011 at 12:24:25 from 76.27.46.68

Nice run Tom!

From Brent on Sun, Mar 13, 2011 at 18:48:52 from 76.8.201.223

Tom, I have a thought, whenever I ran too many miles, slower than normal pace, those miles seemed harder than running your normal pace. I know, does not make sense. Nice run, always good to have a social run.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran 6 with Kim on a very dark morning.  We spooked a deer who in turn gave us a major spook. Felt much better today than Friday/Saturday.

8:56/148

Later at the gym did 10 min on stairstepper then 2.5 miles of running including 1.5 BFOG.

8:16

Brooks Launch Miles: 1.00Barefoot On Grass Miles: 1.50Asics DSTrainer Miles: 6.00
Comments
From TBean on Mon, Mar 14, 2011 at 16:23:39 from 63.241.173.64

Very nice BFOG miles.

The bottoms of my feet are finally starting to toughen up a bit. Still have a long way to go. It's my calf muscles that seem to be the bottleneck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another dark & dandy early morning 6-miler with Kimi. Pace was dont-care, just over 9 min/mi I think. Dang time-change always makes me groggy for a few days.

Later did 30-min XT plus core at the gym.

Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles with Kim around lunch time. She had a hill repeat workout planned so I joined in for the fun. Ended up with 6 hill repeats, around .35 miles each.

9:03/146

Asics Gel 1150 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Mini-rest day today. Slept in and waited until later at work for the workout. Warmed up with 10 min on the stair stepper then 3 miles running and 10 min cooldown (bike/eliptical) and some core work. Feeling pretty good on the run.

7:59/153

 

Brooks Launch Miles: 3.00
Comments
From TBean on Thu, Mar 17, 2011 at 16:09:17 from 63.241.173.64

Nice to see a 7 in front of the mile avg. I'm expecting to see more of that in the coming months.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the morning with Kim. Had a huge full moon for a little while before it set a couple miles into it.  The canyon winds were in one their angrier moods, holy cow it was blowing something fierce!!

8:59

Later went to gym at work for 30 min XT plus some core.

Asics Gel 2150 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Nice & easy but kinda long social run today.  Kim and I ran with the SF group and enjoyed hearing a mix of both somber and silly stories. 

The first part of the run we listened to Doc Ludlow recount his experiences of the past week and a half in Japan. His wife is Japanese and her family is from the Sendai area and ironically they had made a trip to Sendai just days before the disaster hit. Fortunately they were in an area of Sendai 6 miles from the ocean so the tsunami didn't affect them, but some of the extended family lived closer to the ocean and were affected. Thankfully all the relatives survived. It was very interesting to hear a firsthand account.

Then later we got to hear out some of the escapades of "British" Bob and a his long time buddy and running partner Dave.  Stories of an encounter with "Diaper Boy" on the Provo river trail and other various running/racing adventures. Good stuff and made the run go by quick. Hadn't run 15 miles since early January. I probably won't go much further than for another couple months or so.

9:14/146

Asics DSTrainer Miles: 15.00
Comments
From JimF on Sun, Mar 20, 2011 at 20:12:55 from 68.53.178.242

Sounds like a fun run. Probably makes the time pass by really fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 5 with Kim on a windy but fairly warm morning. Then we parted ways and I ran 2 more while she put on her new coach hat and helped some 20+ ladies get started on a couch-to-5k 9 week beginning runner training program. Go Coach Kimmer!

8:49/152

Later went to the gym for 10 min XT and 2 miles BFOG. Brrrrr on the BF!

Barefoot On Grass Miles: 2.00Asics Gel 2150 #2 Miles: 7.00
Comments
From TBean on Mon, Mar 21, 2011 at 16:02:14 from 63.241.173.64

Nice start to the week! Grass is colder than the pavement when going BF but grass feels so good.

From Tom on Mon, Mar 21, 2011 at 16:07:02 from 137.65.56.16

Terry I don't dare try BFOP. Maybe I'll try a dirt trail sometime and see how that goes. Wish there were more trails available to train on and more races on the trails. I think all my -itis's would be happier with dirt.

From TBean on Mon, Mar 21, 2011 at 18:25:57 from 63.241.173.64

Sorry, I don't have any dirt trails handy. After running some BFOP I worry much less about injury to muscles, tendons, or bones from the running, but what I worry about is bruises from stepping on little pebbles and rocks. I guess that is what the Vibram 5 fingers or scandals are for.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six in the morning with Kim. When we started we had a nasty wind with snow pellets smacking our face but thankfully after the first mile or so the wind died down and it ended up being a pretty nice run.

Later to the gym for 30 min XT and some core.

Asics Gel 2150 Miles: 6.00
Comments
From Kelli on Tue, Mar 22, 2011 at 22:48:59 from 71.219.97.85

So THAT is where the snow was!!! I was on the treadmill at the gym and they were showing this nasty snow and I looked outside to partly sunny skies. I was confused!

Glad to see things are going well. What race is next for you two???

From Brent on Wed, Mar 23, 2011 at 14:58:40 from 66.7.127.67

Tom, you really seem to be low key about your running this year? Goals, races ahead, whats up?

Stay Kool, B of bS Rools out

From Tom on Wed, Mar 23, 2011 at 16:10:40 from 67.199.180.90

Kelli and Brent thanks for the feedback. I am taking things a bit low key for the first part of the year. The 1 goal I do have is to snag a marathon PR in the fall so I'll start focusing on that in a couple months or so. And I imagine I'll get in a few shorter races in the summer.

Mostly just enjoying not being injured at the moment and occasionally putting on my Coach Tom hat.

From Kim on Wed, Mar 23, 2011 at 16:13:22 from 67.199.180.90

He looks really good in his Coach Tom hat! I like when he wears it! :)

From Bonnie on Wed, Mar 23, 2011 at 16:15:20 from 128.196.228.134

Get a room Kim ;-)

Best way to train and enjoy Tom!

From Kelli on Wed, Mar 23, 2011 at 20:20:51 from 71.219.97.85

Sounds like a very smart and enjoyable plan! St George???

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Working at home so we ran just before noon in the sun. The sun was really nice but the dang wind was bothersome. But we're used to wind here in SF.  Kim had a 3 mile tempo run planned which sounded good to me to help me transition to a bit faster running and MP. She had some pretty good mojo going and averaged 7:40 over the 3 miles finishing with a strong sub-7:30 on the last one. Nice.

Asics DSTrainer Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Mini-rest day. After 10 min warmup on the stair stepper I had a nice relaxation 4 mile run at work.

8:14/151

Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Coach Kim and Kay went out extra early this morning so she could get her 6 in before meeting up with her newbie runner ladies group. Since I was only going 4 or 5 I decided to sleep a bit longer and go out solo. Ended up with 5 on a cloudy but peaceful morning.

During the run I was inspired to give Sensei Kim's running grasshopper's group the honorable name of "Kim and the Kardiodashians". So from this point forward that is what they shall be know as.

8:48/154

Later to the gym for 30 min XT plus some core.

Asics Gel 1150 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A bit cold for late March and the canyon wind was ruthless this morning. But we got out and got er done early running with the other SF crazy runners. Ended up with 14 miles. The last mile uphill into the wind kicked my fanny.

9:02/150

Asics Gel 2150 #2 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Up and at it early today, ran 5 with Kim then some more solo as Kim went to meet up with the Kardiodashians.  Nice to not have any wind for a change. Feeling pretty good today, wasn't sure how much more I'd go solo but just went with the flow and ended up with 10.

8:44/147

Asics DSTrainer Miles: 10.00
Comments
From Clay on Mon, Mar 28, 2011 at 13:51:46 from 63.248.35.99

Nice start to the week Tom, your doing great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the morning with Kim. Hopefully we get some warmer more spring-like weather soon.

Had plans to go to the gym later for some XT and core but got too busy at work and it didn't happen.


Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.500.500.008.50

Worked at home today so did the run later in the morning. Kim was doing a 6 x 800 workout (400 rests) so I joined in for the fun.  Temps were pretty nice (40's) but the dang wind made the 800's feel harder than normal. Plan was to shoot for 3:30-3:45 for each interval.

Kim stayed pretty consistent thoughout except for the last one when Coach Tom decided to mess with her a little and pick up the pace to see if she would notice. She figured it out by about 1/2 way through and I don't know that she appreciated it but did a good job staying close and finished it in 3:20something.

Splits (rests):

3:37 (2:32)

3:37 (2:43)

3:36 (2:52)

3:39 (3:02)

3:38 (3:13)

3:18

Asics Gel 2150 #2 Miles: 8.50
Comments
From Dale on Wed, Mar 30, 2011 at 21:59:42 from 69.10.215.11

Glad to see you've been able to maintain some consistent mileage recently and stay injury free.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Mini-rest day.  Ran 4 miles just before lunch including 2 BFOG. Also did 10 min XT warmup and some core.

Brooks Launch Miles: 2.00Barefoot On Grass Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five in the early morning. Busy morning at work but managed later to squeeze in 30 min XT plus core.

8:39/153

Asics Gel 1150 Miles: 5.00
Comments
From TBean on Fri, Apr 01, 2011 at 15:49:15 from 63.241.173.64

Your on a roll. Another good week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Very enjoyable run today with the SF group on maybe the warmest morning of the year so far. The wind was pretty nasty at first but by the end the sun was out and we were in short sleeves. Sure felt good!

Had some excitement early on when it was still dark. Chad and Dan who had started earlier than everyone else decided to hide off the side of the road and give us a big spook. Kim let loose with the mother-of-all-screams and provided entertainment to everyone for the rest of the run.

Maybe the best I've felt all year finishing up this long run.  Not blazingly fast but just happy to be feeling good and not pooped at the end.

8:54/151

Asics DSTrainer Miles: 15.00
Comments
From Clay on Sat, Apr 02, 2011 at 16:55:27 from 76.27.46.68

Nice long run Tom you are coming back with a bang!

From RivertonPaul on Sat, Apr 02, 2011 at 16:56:06 from 174.253.180.166

Fun run and great memories -- but you always seem to have fun.

From Brent on Sun, Apr 03, 2011 at 20:32:43 from 66.7.127.67

Tom, hum, one good trick deserves another, give it a few months, payback baby - nice long run, things going well.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Looks like this morning we got knocked back into February! Chilly in the 20's with wind chill making it feel like teens. Roads were mostly clear but snow everywhere else. We got dumped on Sat night & Sunday morning with 6-8 of wet sloppy white stuff.

Ran just over 3 with Kim then she went to finish up on her own and get over to coach the WannaRunna5k Kardiodashian ladies.  Since I had the time I headed over to the trail with thoughts of running 8-10 miles.  Bad move to run on the trail.  It was still dark and the winds and heavy snow from the weekend storm made the trail a treacherous obstacle course, with branches and entire trees laying across the trail everywhere.  So decided to bag the trail idea and ran on the roads up around the golf course and home for 10 miles.

8:52/148

Asics Gel 2150 #2 Miles: 10.00
Comments
From JimF on Mon, Apr 04, 2011 at 11:17:33 from 68.53.178.242

Looks like an April Fools joke with the weather. Hope things turn around soon.

From Tom on Mon, Apr 04, 2011 at 11:25:01 from 67.199.180.90

Thanks Jim. Hey I notice no blog entries for you for a few days now, hope that achilles hasn't taken a turn for the worse!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Early morning 6-miler with Kim. Pretty cold again and of course windy, but nicer than yesterday. An enjoyable run overall.

8:58/140

Later went to gym with plans for 30 min XT. But the sun and warmer temps beckoned so I did 10 min XT and 2 miles easy run outside. Finished with core workout.

Brooks Launch Miles: 2.00Asics Gel 2150 Miles: 6.00
Comments
From Kelli on Tue, Apr 05, 2011 at 23:07:25 from 71.219.97.85

And then tomorrow brings MORE cold.....I would head to St George!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Got about 3 miles solo then met up with Kim and did some short hill repeats. Plan was for 6-10 repeats but Kim was feeling the love so we actually did 11. Felt pretty good and the weather was kind and ended up being pretty nice for this kind of workout.

8:58/149

Asics DSTrainer Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Mini-rest day. Ran 5 easy in the early morning. Work day and running rest day for Kim so I was solo. Later at the gym did 30 min XT and some core.

8:45

Asics Gel 1150 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

The weather wasn't too inviting at first as we contemplated our Friday morning long run. Needed to get the long run done today since too much going on tomorrow. But we headed out and ended up having a great run.

The rain/snow calmed down after the first few miles and we were able to get into a good groove after about 6 miles. Didn't have a particular course in mind, just sorta random. Just past mile 6 we were by the high school so we decided to run a few laps around the track. I thought it would be really boring, but surprisingly it kinda put me into a trance/meditation mode and I kinda enjoyed running round and around the track. Felt like auto-pilot running. Kim seemed to be feeling good too as she sneakily picked up the tempo as we went.

Finished off running on the river trail and then up river bottoms and up heartbreak hill back home. Now time for a rest week and some R&R.

8:55/145 (nice to see that ave HR working its way down each week)

Asics Gel 2150 #2 Miles: 15.00
Comments
From Calvin on Fri, Apr 08, 2011 at 16:40:50 from 209.23.216.3

It's Friday, Friday - Gotta get down on Friday

(Nice running Tom.)

From Brent on Fri, Apr 08, 2011 at 21:40:47 from 66.7.127.67

Tom, nice run in the rain, any run is a great run, good work.

From TBean on Mon, Apr 11, 2011 at 10:26:47 from 63.241.173.64

Always nice to see you cranking out some good miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.500.000.0010.00

Had a dandy morning run with Kim around the citrus trees and Redlands temple. Beautiful sunny morning with near perfect running temps in the 50's.

8:44/146

Asics DSTrainer Miles: 10.00
Comments
From Kelli on Mon, Apr 11, 2011 at 14:03:51 from 71.219.97.85

Perfect, and beautiful. Does it smell good? Like on the Caifornia Adventure ride when you fly over the citrus groves?

From TBean on Mon, Apr 11, 2011 at 15:50:09 from 63.241.173.64

Lucky!

From Tom on Mon, Apr 11, 2011 at 19:25:23 from 216.237.3.186

Yeah we're having a great time so far. Heading to DLand and CalAdventures tommorrow. I'll pay extra attention during the citrus grove fly-over in Soaring over Calif and see how it compares to the real deal!

From Kelli on Tue, Apr 12, 2011 at 19:51:33 from 71.219.97.85

I am sure it does not even compare! You guys have fun!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.000.000.007.50

Had a nice morning run - 5 miles with Kim then 2.5 more solo. We ran in the vicinity of the happiest place on earth.  I usually feel sluggish running during vacation/travel time but actually felt pretty peppy after the first 3 or 4 miles.  Gotta love that near-sea-level oxygenated air.

9:10/131 (5) 7:43/159(2.5)

 

Asics DSTrainer Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Squeezed in one more Disneyland run before the long drive home. Vacations are nice but home is best!

 

Asics DSTrainer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Since we got switched over to Pacific time zone sleep habits we decided not to rock the boat just yet even though we're home now and we went out an hour later than usual.

I wasn't a good eating boy on vacation so today we start the process of purging all the gunky out of the body and try and get rid of the vacation gut. Actually I felt pretty good today notwithstanding the extra 5 pounds.  Had only planned on going 10-12 but ended up tacking on an extra mile. Weather today was awesome - mid 40's - felt just dandy. Kim started off maybe a tad sluggish but was really cruising the last half of the run.

8:53/144

Asics Gel 2150 #2 Miles: 13.00
Comments
From Simmbad on Sat, Apr 16, 2011 at 14:43:09 from 67.199.180.82

Nice to see you and Kim out this morning. It was an awesome one finally. You guys are looking srong, I hope this will be a great summer for you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Got er done early before the worst of  the storm comes in later. Warm temps around 50 and humid. No rain at the start and just a light sprinkle towards the end. All in all a pretty nice morning. Ran about 4 with Kim then did 6 more solo around the golf course and river trail. Still packing an extra 3 pounds or so from the vacation but still feeling pretty good on the run.

8:33/160 

Asics Gel 2150 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles on another wet but peaceful morning. This time we started out with rain but after a mile or 2 it mostly tapered off. Later did 30 min various XT at the gym and some core. The scale at the gym was kinder than the one at home and only showed me up a couple pounds since pre-vacation.

8:59/146

Man was that a crazy Boston yesterday or what? Fun to watch and amazing to contemplate the kinds of times turned in by the winners.  Big congrats to those on the blog who ran it.

Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.001.000.0010.00

Went to the track for the first 6 miles then 4 more on the roads.  With my coach hat on and to help me ease into faster running and help Kim at the same time, we both ran a 6 x 800 workout.

Did a similar workout 3 or 4 weeks ago but coach Tom kinda messed up and didn't do the rests as long as they should have been which made things too hard the last 1/2 of the workout. Other than after the 1st repeat, this time I did better at keeping the rest time in the 3-4 minute range like it's supposed to be. This was good and allowed Kim to improve a little bit with each repeat. She was still pooped at the end but the earlier repeats seemed quite a bit easier than last time.

 Don't have my watch so I'm not exactly sure on the repeat times but I think they were 3:38, 3:37, 3:31, 3:30, 3:29, 3:28.  All the rests were in the 3:00-3:30 range except for the first one which was 2:5something. Nice!

For comparison, here are the splits from a few weeks ago:

3:37 (2:32)

3:37 (2:43)

3:36 (2:52)

3:39 (3:02)

3:38 (3:13)

3:32

Asics DSTrainer Miles: 10.00
Comments
From TBean on Wed, Apr 20, 2011 at 16:03:16 from 63.241.173.64

Nice coaching!

From RivertonPaul on Thu, Apr 21, 2011 at 12:04:11 from 67.42.27.114

Coach Tom, you should carry a clipboard -- that would look cool.

From Tom on Thu, Apr 21, 2011 at 12:10:19 from 137.65.56.16

Good idea Paul. And maybe a whistle too!?

From Clay on Thu, Apr 21, 2011 at 17:32:13 from 63.248.35.22

Nice job coach Tom!

From Kelli on Fri, Apr 22, 2011 at 00:55:56 from 168.179.226.58

Nice workout. Those 800's are killers, especially if you do not get the long rest in. I run on the very outside of the track to make it longer! She did great today-pass that along to her (I am DONE typing on a Blackberry!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miler in the morning. Later in the morning did 30 min XT and core at the gym.

Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Felt a bit nippy for late April this morning. Watch temps jump from the 50's to the 90's in the blink of an eye come May. Ran 5 easy with Kim then later did 30 min XT at the gym.

 

Asics Gel 2150 Miles: 5.00
Comments
From Brent on Fri, Apr 22, 2011 at 20:24:24 from 66.7.127.67

Tom, what is up with your training this year? Are you getting ready for a big training cycle?

Always great to start the day with a run. If nothing goes well, you had you well for the day.

Stay Kool, B of BS rools out

From Tom on Fri, Apr 22, 2011 at 22:54:01 from 67.199.180.90

Brent I'm taking a bit of a low-key approach to my marathon training this year. The last few years I've made a habit out of training too hard early in the marathon cycle then getting all hammered or injured and then having miserable marathons or not even getting to the starting line at all.

This week I'll finally get to 50 miles on the week first time since January. Also getting about 10 miles equiv XT a week. I'll hold the miles here for a couple more months but start adding in a bit of speed/tempo, with rest weeks every 3-4 weeks 35-45 miles.

Then in June I'll start full blown marathon training cycle, mostly 50-55 mpw plus XT with a few 60 mile weeks mixed in.

Hope this works. Been very frustrating to PR and have positive races at every distance but the 26.2. Just want to have a marathon I feel good about. Don't care if it's a sub-3 this year, just want to feel like I did my best and ran a good race. If I do this I think PR and sub 3:10 at SGM should be doable and sub-3 not out of the question.

Main thing just trying to remember that every run is a great run and enjoy the journey no matter where it leads.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

Nice morning, a bit cool and overcast but very little wind - a rare event in SF. Kim and I met up with a good size group at 6 and ended up getting a dandy run in.  Around mile 8 I tried my luck for the first time in a while running with some of the speedier guys including Chad and Hal. They about wore me out but I managed to finish in one piece and get in my fastest long run for a long time, maybe for the year.

8:24/161

Asics Gel 2150 #2 Miles: 16.00
Comments
From TBean on Sat, Apr 23, 2011 at 12:53:33 from 75.169.130.91

Nice run Mr. Lee. Still cranking out those 50+ mile weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

It was a dark and stormy morning.  Actually that's about how every morning has been in Utah the last few weeks.  Ran just shy of 4 miles with Kim then she went to coach her wanna-runna-5K ladies and I ran a few hills. Feeling pretty good, but looking forward to a little sun one of these days. 

8:34/152

Asics DSTrainer Miles: 10.00
Comments
From RivertonPaul on Mon, Apr 25, 2011 at 21:24:29 from 174.255.145.223

Sounds like the beginning of a novel.

From Tom on Mon, Apr 25, 2011 at 21:27:45 from 67.199.180.90

Yeah Paul I actually had Snoopy write my blog entry today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

It was a dark and stormy morning. The wind blew, rain fell, hail pellets in my face, soaked shoes. Yet it was strangely relaxing.

8:17/152

Later 30 min XT at the gym and some core.

Brooks Launch Miles: 6.00
Comments
From Dale on Tue, Apr 26, 2011 at 14:59:13 from 69.10.215.11

The fact that it was relaxing is quite strange...

From JimF on Tue, Apr 26, 2011 at 20:37:56 from 74.93.241.26

Gotta love the crazy spring weather. Nice job getting in the run in those conditions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.500.0010.00

Well we finally got a morning that wasn't so dark and stormy. Clear but pretty dang nippy with temps around 30. Ran down to the track and did a few strides and 220s as I'm trying to get the legs used to the idea of faster running. Finished up running the river bottoms back home.

8:22/157

Asics Gel 2150 #2 Miles: 10.00
Comments
From TBean on Wed, Apr 27, 2011 at 18:37:31 from 63.241.173.64

I signed up for SGM, did you & Kimmer?

From Tom on Wed, Apr 27, 2011 at 18:40:25 from 67.199.180.90

Yes we signed up Terry so hopefully we'll all get in. If we don't get in we'll probably to TOU instead. I'm hoping to at least be in sub 3:10 shape for SGM.

From TBean on Thu, Apr 28, 2011 at 00:01:12 from 75.169.135.251

It's about time you went sub 3:10. Hoping this will be the year. All you need is an injury free journey to the marathon and you'll do it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Nice to have Kim back safe-and-sound from her work-trip down to St. George to kick off the remodel on our 1BR condo we picked up a couple months ago. This condo is right next door and shares a wall with our bigger condo. So we're excited to fix it up and have more options with our vacation rental business and also to be able to more comfortably handle large family/friend groups when we're down there. Big thanks to Kim's parents for helping out with a bunch of manual labor stuff this week.

Another coolish morning, a little above freezing so warmer temps than yesterday, but the wind chill factor probably made it feel colder. Just ran a nice and easy 4.5 recovery run.

Later did 30 min XT and core at the gym. Nice to see some sun today!!!

Brooks Launch Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Guess we're back to dark-and-stormy mode today.  Got in 5 miles in the morning. Kind of a weird run, legs felt good and fresh but seemed to have no wind and my HR was definitely on the high side. Not sure what's up with that, hopefully I'm not coming down with something.

8:34/155

Asics Gel 2150 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

Went out an hour earlier than usual since we needed to be in Ephraim for our son's graduation (good job Camron!).  Not used to being surrounded by a winter wonderland of snow on the last day of April but such is the weather this year.

Got in about 10 with Kim then 5 more solo with a bit in there with Dan and Pat.  Got in a few MP miles during the middle of the run.  

8:31/158 

Asics DSTrainer Miles: 15.00
Comments
From Brent on Sun, May 01, 2011 at 22:07:33 from 66.7.127.67

Tom, mr consistency, nice week again.

Stay Kool, b of BS rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Another nippy morning, we don't usually see 25-30 degrees in  May. But clear and not too windy so a nice morning for a nice run to start out the week.  Looks like this just might be our last sub-freezing morning until fall or winter.

Ran just under 4 with Kim then did some hills while Kim finished up and did her thing with the WannaRunna5K ladies - who I passed on the last mile - they were doing really good. I was feeling pretty good today as well and finished up the last mile running MP.

8:25/156

Asics Gel 2150 #2 Miles: 10.00
Comments
From Calvin on Mon, May 02, 2011 at 14:32:30 from 209.23.216.3

Nice running Tom. What do you wear on morning runs like that?

From Tom on Mon, May 02, 2011 at 15:46:18 from 137.65.56.16

Cal always hard to know what to wear when it's in the just below freezing range. I probably should have worn longs but I was stubborn and didn't think it was right to have to wear longs in May so I went with compression shorts underneath running shorts and UnderArmor long sleeve shirt under a technical long sleeve, beanie and gloves. A bit nippy on the legs starting out but felt fine after a mile or so. Luckily the canyon winds were pretty calm.

From TBean on Mon, May 02, 2011 at 16:47:01 from 63.241.173.64

Good to hear Camron made it through Snow College. Where's he going next? Is he following in your footsteps to USU? Doesn't he understand the program like me and you, that you get married while at Snow or immediatley thereafter?

From Tom on Mon, May 02, 2011 at 17:15:01 from 137.65.56.16

Terry he is going to USU next, and as far as the marriage thing.... he is still taking a 4 week 1 credit class at Snow thru the end of May and his girlfriend is is still there too, so he does have 1 more month to work on that :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking a little bit of a rest week. No run today but went to the gym and did 40 min XT and some core work.

Comments
From Kam on Wed, May 04, 2011 at 20:23:33 from 68.66.163.179

I keep looking for your next race on the left of the page, Tom. How is the injury coming along? Have you made any plans?

From Tom on Wed, May 04, 2011 at 22:03:39 from 67.199.180.90

Kam I'm feeling pretty good right now with no injury issues at the moment. Kim and I will be doing WBR and also waiting to see if we get in St George. I imagine I'll do a few other races of various distances thru the summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.502.750.500.2510.00

Went down to the track to do a drop-down workout with Kim. Temps around 40 about perfect for this workout except for some wind from the West. Plan was for 1, .75, .50, .25 mile intervals starting around Kim's 5K pace and progressively faster. Rests were .25m around 3 minutes or so. Kim had good mojo going despite having back/hip issues thru the night and executed the workout perfectly.  I didn't get split info off the watch but I know the first mile was around 7:25-7:30 and the last quarter was 1:32 (6:08 pace).

After the drop-down ran another mile with Kim then she went to give the WannaRunna ladies a workout and I ran 4 more miles to make it 10 for the day.  I was feeling good at the end so I did the last mile at MP.

8:25/156

Asics DSTrainer Miles: 10.00
Comments
From TBean on Wed, May 04, 2011 at 12:58:24 from 63.241.173.64

Nice to see you including more MP miles as of late.

From Dale on Wed, May 04, 2011 at 18:23:02 from 69.10.215.11

ditto

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice and easy recovery run in the morning.  Ran 3 with Kim then 2 more solo. Later went to the gym for 30 min XT + core.

8:54/141

Brooks Launch Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 min XT + core at the gym just before lunch.

Comments
From Dale on Fri, May 06, 2011 at 18:51:52 from 69.10.215.11

uh, what?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.250.000.0015.25

Nice morning for a run today.  A bit windy at times but in the 50's and finished in the sun. Ran with Kim and the SF group, we didn't have very many starting out but picked up a pretty good sized group along the way.  From the getgo for some reason I didn't have much gusto and my HR was pretty high.  Maybe I'm not used to temps above 40's yet. But an enjoyable run nonetheless.

8:40/162 

Asics Gel 2150 #2 Miles: 15.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Back to our dark & drizzly mornings after a few days of reprieve last week.  But on the sunny side of things Kim and I made it into St. George - woohoo! Had a great day yesterday with lots of family over for a Mother's Day celebration and feast, and best of all got to spend about 90 minutes talking to our son Tyler in Denmark. So the week is starting out dandy despite the rain!

Ran just shy of 4 miles with Kim then ran some hills while she went to coach her WannaRunna ladies. Had pretty good pep today, much better than Saturday. Still not sure what the deal was. Finished last mile in around 7 min.

8:17/157

Asics DSTrainer Miles: 10.00
Comments
From JimF on Mon, May 09, 2011 at 13:53:44 from 68.53.178.242

Nice run! Glad you are feeling more pep today That is what I need.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles with Kim on a cloudy but pleasant morning.  Ran down by ballparks along the river trail to check out the flooding situation. Already starting to encroach on some of the yards of the homes close by. I'm afraid it will only get worse the next few weeks. 

Kinda groggy today.  Last night heard about some very negative behavior from someone in the neighborhood and it bothered me during the night and made for some restlessness.

Had planned later to go to the gym for a little XT and core but I forgot my gym bag at home so guess I'll bag it or maybe tomorrow.  Probably get more out of a long nap anyways.

8:54/140

Asics Gel 1150 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 this morning, 5 with Kim including a 1/2 dozen strides then 5 more solo. Later went to the gym for 30 min XT and some core work.

8:37/158

Asics Gel 2150 #2 Miles: 10.00
Comments
From RivertonPaul on Wed, May 11, 2011 at 18:57:01 from 67.42.27.114

Nice to see you working out well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nice easy recovery run with Kim in the morning as we scoped out the 5K course for her WannaRunna5K beginner race next week. Later went to the gym for 30 min XT + core.

Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Ran just under 5 on a clear but windy morning. Later did 30 min XT at the gym.

8:17/157

Asics Gel 2150 Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

Nice long run on a nice day, albeit a bit windy as usual.  Ran with the SF group and then some solo.  Finally ended up over in Salem to cheer Kim with her 5K-that-ended-up-being-3.5K race.   She did real well despite being shorted a mile. Course had a few rolling hills and with the wind and warmer temps made it not the fastest for racing.  Need to start adding in some warmer temp miles to get used to the summer temps soon to come our way.  We're too used to 35-45 degrees in the dark.

Managed to get in 3 MP miles during the last part of the run.  With my current fitness level and based on what my HR monitor tells me, I'm counting anything in the 7:00-7:40 range as MP.

8:15/161

Asics DSTrainer Miles: 16.00
Comments
From Brent on Sun, May 15, 2011 at 20:05:48 from 66.7.127.67

Tom, nice building, strong and stronger, good work with the buildup in training.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Ran about 2 with Kim then did some hills. Not quite as much pep today compared to the last 2 mondays, maybe still some lingering effects of the Saturday long run.

8:31/162

Asics Gel 2150 #2 Miles: 10.00
Comments
From Kam on Mon, May 16, 2011 at 12:36:09 from 68.66.163.179

Pep on Monday morning is a lot to ask for. I mean, a lot for which to ask.

From Tom on Mon, May 16, 2011 at 13:01:25 from 67.199.180.90

Good point there Kam. Need to keep those Monday expectations toward the low side.

From TBean on Tue, May 17, 2011 at 11:09:04 from 75.169.121.111

I want Pep every day but for some reason it doesn't work that way when you're over the hill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Recovery run on another overcast but peaceful morning.  Ran about 5 with Kim then 2 more solo. Later went to the gym for 30 min XT + core.

8:58/142

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Another lovely blustery overcast morning.  Today was an experiment day for me. Time to attempt my first official tempo run in a very very long time.  Wanted to ease into things so only plan I had was to run anywhere from 1 to 3 miles at any pace that started with a 6.  

Warmed up a bit with Kim then she went to do some WannaRunna5k business and I finished my long warmup of about 4 miles with some strides. I have to confess I tilted things in my favor a bit for this tempo run by working it so I had the winds at my back and a ever so slight downhill course.  

Started out probably a bit fast the 1st mile so decided to just go with it and get to 2 miles. Overall I'm pleased with the run.  Averaged 6:31 pace overall which I figure is probably good for 6:40-6:50 on a true flat no-tail wind course. So I'm thinking my 5K pace right now may be around 6:40 and I'm pretty sure I can drop that 20s or so the next few months with some good training.

Overall for 2 mile tempo: Ave pace/HR 6:31/181 max HR 194

Mile 1 - 6:35 / 176

Mile 2 - 6:27 / 188

Asics DSTrainer Miles: 10.00
Comments
From Dale on Wed, May 18, 2011 at 13:48:29 from 69.10.215.11

Excellent!

From TBean on Wed, May 18, 2011 at 14:48:21 from 63.241.173.64

Very nice! A two mile avg. of 6:31 without competition pushing you is great. I think all that easy running you've been doing has a big benefit.

From Brent on Wed, May 18, 2011 at 20:10:06 from 168.178.30.219

Tom, zippy legs - oh what a feeling, without the black eyed peas, sweet pace.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Well today was Y-A-R-R!! (Yet Another Rain Run). One of the wettest mornings so far.  Kim was diligent today in keeping to her plan to do her long run (14 miles) since she has her WannaRunna5K doings on Saturday. She got a bunch in while I was still sleeping then I joined her for the middle of her run. Pretty much soaked from head to toe. But legs feel surprisingly good after the tempo experiment yesterday.

Later to the gym for 30 min XT + core.


Asics Gel 2150 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

YARR. 8:31/154

Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.001.000.0016.00

Well we finally got our reward for all the rainy runs the last week and all spring.  Today was an absolutely gorgeous near-perfect running May morning.  Clear skies, mild winds and amazing scenery with all the green and snow-capped mountains.  

Today was Kim's WannaRunna5K finale as her little band of formerly non-runners toed the starting line and finished their first official 5K. I helped Kim set up a bit then did my long run while she shepherded  her ladies.  Sounds like they did super and kudos to Kim and all of them for gettin' er done. 

Ran with the SF group but mostly Hal.  We got ambitious and ran up Harry's for the 1st time this year. Then Hal kicked my fanny on the way back to Osbournes.  I'm not quite where I'd like to be with the cardio but I'm getting better each week and enjoying the journey and not dealing with any injuries.

8:13/163 

Asics DSTrainer Miles: 16.00
Comments
From jtshad on Sat, May 21, 2011 at 12:22:19 from 69.20.183.178

Nice run. Good to give back to the running community. Glad to hear you are recovering well and getting yourself back on the path to where you want to be with your running.

From Tom on Sat, May 21, 2011 at 12:42:03 from 67.199.180.90

Thanks Jeff!

From TBean on Sat, May 21, 2011 at 23:30:08 from 75.169.135.140

Nice 50+ mile week with a 16er to cap it off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.002.500.0010.00

 Happy 17th Birthday to boy #3 Jansen Lee!!!

Mini-rest week this week so no run yesterday. Kim and I had a good time in St. George for a quick trip to work on our 1 BR condo we're getting ready to add to our vacation rental pool.

Plan for today was to go to the track to do some Yasso 800's. Figured I'd start with 5 reps in the 3:10-3:15 range and see how it went.  Lucky me just about the time I got to the track the rain started pouring and stayed that way the whole time I was doing the workout. Yet again soaked from head to toe but we're used to that now.

These were harder than I wanted them to be but nice to get done. I would like to think the nasty weather and wet clothes slowed me down some.  I figure I need to be able to do around 10 of these at 3:10-3:15 to translate to a 3:05-3:10 at SGM. Finished up with a 3 mile cooldown run with Kimi.

8:18/156

800 splits (with equal rest jog in between):  3:11, 3:12, 3:10, 3:11, 3:10

Later did 20 min XT + core.


Asics DSTrainer Miles: 10.00
Comments
From TBean on Tue, May 24, 2011 at 16:04:21 from 63.241.173.64

Lookin good!

From Kim on Tue, May 24, 2011 at 23:06:54 from 67.199.180.90

Happy Birthday Jansen!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A bit chilly and breezy this morning but no rain so that was nice.  Nice recovery run with Kim then later to the gym for 30 min XT.

9:12/134

Brooks Launch Miles: 6.00
Comments
From Brent on Wed, May 25, 2011 at 23:01:02 from 66.7.127.67

Tom, major air in the family, crazy scary. Nice recovery run

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Decided to kick up the hill training a notch since WBR is getting close.  Kim and I drove over to base of Harry's hill ran up an down 3 times.  Not the funnest thing to run up that hill but temps were pretty warm and it felt pretty good.

8:23/168

Asics Gel 2150 #2 Miles: 10.00
Comments
From Calvin on Thu, May 26, 2011 at 12:44:41 from 209.23.216.3

hills - not fun, but good for you. nice run.

From RivertonPaul on Thu, May 26, 2011 at 13:12:30 from 67.42.27.114

I'm at the stage where I might even look forward to a hill run.

From Calvin on Thu, May 26, 2011 at 13:15:41 from 209.23.216.3

i feel your pain Paul.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Enjoyed sleeping in this morning.  Later went to the gym for 45 min XT.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.105.000.000.0016.10

Headed to Ephraim for Scandinavian Festival in just a bit so had to get up early and get the run done. Ran 7 or 8 with Kim then joined up with the SF group and I got some MP miles in with Chad and Steve.  These runs do seem to be getting a little easier every week so maybe the mojo is coming back.

8:21/154 

Asics DSTrainer Miles: 16.10
Comments
From Brent on Mon, May 30, 2011 at 11:04:39 from 168.178.30.219

Tom, you never lost you mojo, Austin has nothing on you, good work, MP miles, getting ready for the George.

Stay Kool, B of BS Rools out,

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

Woke up a little before 7 and the rain was pouring down.  Decided to roll the dice and wait a bit and went back to bed.  Good choice.  One hour later and the rain had stopped and it wasn't too bad at all.  Later on the sun actually came out for a while and it was beautiful.

Ran 4 mile warmup with Kim including a few strides to get the legs prepped for the 4 mile tempo run that came afterward.  Wanted to keep the ave pace below 7, somewhere between 10K and HM pace. Turned out to be a nice little tempo run.

4 mile tempo AP/HR: 6:46/181 (max HR 191)

Splits (AP/HR):

1:  6:36/170 (cheated on this mile, good downhill in the middle)

2:  6:52/180

3:  6:48/187

4:  6:45/190 (had to work the last 1.5 miles, had a pretty good headwind) 

Asics DSTrainer Miles: 10.00
Comments
From TBean on Tue, May 31, 2011 at 13:20:43 from 63.241.173.64

Nice tempo run, that's some real running there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice recovery 7 mile run with Kimi in the morning.  Nice clear skies but a little nippy for May 31 and MONGO WIND!  Just about got blown off the road a couple times. 

Later to the gym for 30 min XT and core.

8:52

Asics Gel 2150 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.104.000.000.0010.10

Kim and I ran our Harry's Hill workout this morning then I did 4 more miles solo afterward.  Beautiful morning with great views of the mountains and valley from the top of the hill. My calves were a little tight so I decided to back off the intensity a bit on the hills and ran alongside Kim. Felt pretty peppy on the 4 mile run home (mostly flat) and kept the pace in the MP range (7-7:30)

Overall AP 8:26

Asics Gel 2150 #2 Miles: 10.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice recovery run with Kim on an absolutely perfect running morning.  Clear, sunny skies, no wind, temps around 50.  Perfect! Apparently other folks had the same idea as we saw a lot of walkers and runners on the river trail. Now off to SG for some R&R. Looking forward to seeing Little Mermaid at the Tuacahn tonight.

 

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nice easy 4-miler with Kim in St. George. Near perfect weather once again. But our gang down here is a bit bummed out that Tuacahn had to cancel the Little Mermaid debug last night that we had tickets to. Rats!

Asics Gel 2150 #2 Miles: 4.00
Comments
From Calvin on Fri, Jun 03, 2011 at 12:16:58 from 209.23.216.3

That's too bad Tom. Tuacahn is one of my favorite things in SG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.601.000.000.0015.60

Loving these mornings lately. The long run today in St George makes it 3 straight days of perfect running weather. Kim and I ran up towards Snow Canyon mostly on the trail then ran back down.  Absolutely beautiful surroundings looking toward Snow Canyon and also enjoyed the desert landscaping around the Entrada resort area.

I briefly tinkered with an MP mile the last 1/2 of the run but my body didn't seem to want to do that so I only did 1 mile. I'm thinking since I already ran some faster stuff on Mon/Wed my legs didn't want anymore of that. So I just tried to keep up with Kimi who was really feeling some zip the last few miles.  I think she'll do very well at UV 1/2 marathon next week.

8:43/147 

Asics Gel 2150 #2 Miles: 15.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Beautiful morning. Did a modified version of the Harry's Hill workout. Kim has a hilly race on Saturday so she slept in a little longer and did a flat-ish run so I was solo today.  Instead of running up and back down the same way, I did the loop version of the workout, running up Harry's but then continue down the other less steep but longer side then loop around and do it over again.  Finished with 1 more time up the hill  and back down non-loop style since I was out of time. Felt pretty good and the view from the top was awesome as usual. But I really do stink at running uphill, the downhill is much funner! :)

8:06/163

Asics Gel 2150 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice 7 mile recovery run with Kim on a lovely morning. Later to the gym for 30 min XT and some core.

8:45/140

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.500.5010.00

Went down to the track to do some Yassos. Perfect temps around 50 and not much wind. Wanted to try and get 6 reps in the 3:10-3:20 range and was hoping it would feel better than when I did 5 reps a couple weeks ago in the pouring rain. The first 3 felt a little harder than I wanted but then for whatever the last 3 felt pretty good.  Pushed it a little on #6 to get a 3:05. Overall I feel pretty good about this workout.

In between reps I walked for 30-45s then slow jog for total rest time same as the interval time (3:10-3:15).   Splits for the 6 were 3:09, 3:11, 3:12, 3:09, 3:10, 3:05. Ave/Max HR 163/193

Overall for 10 miles: 7:52/163



Asics DSTrainer Miles: 10.00
Comments
From Kim on Wed, Jun 08, 2011 at 11:07:20 from 67.199.180.90

Good job Tommy!

From TBean on Wed, Jun 08, 2011 at 17:30:56 from 63.241.173.64

Nice job getting some speed in the training. I'm never to excited to do speed workout but I'm always glad I did it when I'm done.

From JimF on Fri, Jun 10, 2011 at 09:29:47 from 67.173.26.234

Good job on the 800s. I always think the first couple are the hardest for me. Seems like it takes a couple to get warmed up and in the groove.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice recovery 5 mile run out to the river trail and back. Day off for Kim as she is resting up for her Saturday race so I was solo. Gotta say the weather the entire last week has been about as good as it could ever get for a morning run.

8:29/145

Asics Gel 2150 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Nice little Friday 3 miler. Did a few strides the last mile and a half. Canyon winds were a bit feisty this morning. Looking forward to 18-miler tomorrow and watching Kim smoke her half marathon.

8:18/151

Comments
From Kim on Fri, Jun 10, 2011 at 11:57:04 from 67.199.180.90

I don't smoke.

From Brent on Fri, Jun 10, 2011 at 20:23:07 from 66.7.127.67

Tom, no whacky tobaccie, can you pace Kim in? Kim, good luck, strong, smooth, eye of the tiger, game day face.

Stay Kool, B of bS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.000.000.0018.00

Did something a little different today.  Wanted to get an 18 miler in but also wanted to see Kimi come in on her 1/2 marathon (congrats to her! - 1:45 and 5th in AD and that included a potty break and stopping to help a guy who collapsed!).

Anyway to pull this off considering the 6am race start time I decided to get up bright and early with Kim (3:40ish!!) and run from my house over to Provo to the finish line area. To get to 18 miles had to be creative and add in some extra loops but worked out well since I've run in this area a zillion times at work.

Kind of dark, eerie, but peaceful running on the back roads so early like that.  But I got into a good groove and ended up having a great run.  The last gel I took at 15 was caffeinated and got my hyped up enough that I finished the run with some MP miles of 7:35, 7:30, and 7:20 pace. I'm thinking after a rest week next week finishing with WBR I'll be ready to start some 20-milers. Fun stuff!

Fun to watch Kim and the other runners come in. Usually I know a lot of people running the race but today seemed like I hardly knew anyone. Fun to watch the marathon winners come in and see Paul P just seconds behind the winning Kenyan  and a minute or 2 under 2:20. I didn't see the 1/2 winner come in but looks like there were some smokin' fast times there as well.

8:09/159 

Asics DSTrainer Miles: 18.00
Comments
From Dale on Sat, Jun 11, 2011 at 19:15:25 from 64.206.238.24

That early morning running is good training for an ultra where you have to run through the night, you know....Just sayin'...

From Tom on Sat, Jun 11, 2011 at 19:50:05 from 67.199.180.90

Dale I'll get some more of that good no-sleep training next week at the Wasatch Back Relay. Also helps to have teenagers that like to stay out late and sleep till noon.

From Dale on Sat, Jun 11, 2011 at 19:51:37 from 64.206.238.24

Running the dishwasher overnight and unloading it early in the morning helps get those teens out of bed earlier than noon, especially if you're not exactly careful with the pots and pans... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Down in St. George again. Did a few hill repeats and a little bit on the bunny trail. Then Kim and I and Jansen worked our tails off all day to get condo #2 ready for vacation rentals.  We are finally just about there. 

Asics Gel 2150 #2 Miles: 10.00
Comments
From Burt on Tue, Jun 14, 2011 at 01:04:50 from 72.223.90.79

So was the 10 miles from the "few" hill repeats and "little bit" of bunny trail or from working in the condo?

From Tom on Tue, Jun 14, 2011 at 10:28:30 from 74.211.5.19

Burt if the hill is big enough then you only need a few. I should probably count 10 more cross-training miles for the condo work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six nice and easy on the bunny trail in SG.  Not much gas in the tank today guess I'm not used to heat and/or manual labor. But weather and surroundings were beautiful so still a great run.

Asics Gel 2150 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Easy 7.25 mile recovery run. Later did 30 min XT at the gym.

8:31/149

Asics Gel 2150 Miles: 7.25
Comments
From TBean on Wed, Jun 15, 2011 at 16:46:25 from 63.241.173.64

What's your ragnar team name?

From Tom on Wed, Jun 15, 2011 at 16:50:15 from 137.65.56.2

Terry our official dumb boring name is "Spanish Fork Running Club #2" but our unofficial name is "Run like HAL" in honor of our team captain Hal Amos. We wanted to officially change the name but waited too long and missed our window of opportunity.

What about you Terry what is your team name?

From TBean on Wed, Jun 15, 2011 at 19:08:10 from 63.241.173.64

Our team is the South Jordan Slackers. You gave our team an hour head start, good luck catching up to us. Hope to see you out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Just an easy 3 with some strides to save energy for WBR tomorrow and Sat.  Later went to the gym for 30 min XT plus some core.

Brooks Launch Miles: 3.00
Race: WBR leg 10 (3.95 Miles) 00:27:22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

Wasatch Back Relay leg 1.  Too tired to write anything up tonight.  For now I'll just say I had a great time, loved the cooler temps, loved the beautiful surroundings.  Don't think I ever remember seeing Utah this green.

Ok feeling a lot better now after a good nights sleep. I had legs 10, 22, and 34 (ragnar) this year. Kim and I were on a Spanish Fork Running Club mix masters team this year.  I had been wanting to do one of these with Kim and glad everything worked out so we could.  Our team was called "Run like Hal" in honor of our fearless team captain and running machine Hal Amos. Everyone on the team did great, it will be interesting to see where we end up placing in our division.

So leg 10 was a nice, mostly flat almost 4 miler (3.95?) near Huntsville and ending at the base of Trappers Loop road. Ran this just after noon and I was super happy with the mild temps in the 60's since I remember other years being in the 80's.  

Our team this year was mostly for fun and only mildly competitive so I didn't plan on killing myself on any of these runs.  Only goal for this run was to run smart and keep my ave pace under 7 min. Took the baton from the one-and-only Hal Amos and I was off.  

Almost blew my goal of running smart the first 1/2 mile as I got caught up in the excitement and was running around 6-6:15 pace. Oops! Finally settled down and ended up at 6:56 for mile 1.  The just-under-7 pace felt good so I stayed in that area the rest of the way.  Had some headwind for much of the run so that made it a little tougher at times. Ran mile 2 in 6:53, mile 3 in 6:59 and last .95 in 6:33 (6:57 pace) to finish with an overall pace of 6:57 and time of 27:22.  Handed off the baton to Kimi for her much harder run up Trappers loop rd.

Felt great afterward and could tell I left plenty in the gas tank.   Mission accomplished. Met all my goals. And had fun! After not really racing for nearly a year and a half it was fun to get a taste of a race and pick up around 10 road kills during the run.

One other tidbit..... Turns out Hal ran his leg 9 in exactly the same pace (6:57) so I think I did my part in living up to our team name! 

 

Asics DSTrainer Miles: 5.00
Race: WBR legs 22 & 34 (11.5 Miles) 01:40:32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.503.500.5011.50

Ok so leg 2 ended up being a kind of freaky run. And I notice I have this on Saturday but I think I actually ran this late Friday around 11pm or so.

This was one of the legs that had been changed to run on the rail trail.  I thought only part of the run was on the trail but the entire thing ended up being one straight, flat, monotonous jaunt in the pitch black as the fulll moon had not yet risen.

I was feeling great after leg 1 and itching to get going again. My goal was to run in the MP range (7:10-7:30 pace) which ended up being tough to do with having to run on dirt trail the whole way which probably cost 10-20s per mile.

Took the baton from Hal in Coalville ran down the hill then turned right onto the rail trail. Felt super at first and had a good runner's high going for a little while but then started getting freaked out a little bit by a few things.

As I mentioned it was pitch black with no moon and only my headlamp and occasionally the head lamps of other runners to light the way. I don't like running with headlamps much and something about staring at the headlamp light ahead of me and also being blinded by the headlamps of cars on the adjacent freeway made it feel like I was running blind and was also claustrophobic.  I don't usually have claustrophobia problems but in this case I was getting weirded out a bit and was running a little spooked the last half of the leg.

Had a hard time finding my footing and in some spots there were bumps, rocks and grassy/weedy areas that you couldn't really see until it was too late to do anything about it. Also near the middle there was a nice little river running right through the middle of the trail. Luckily a couple other runners got there just before me and gave me warning so I didn't go slopping right through it and likely doing a face plant.

The last couple miles I was just wanting really bad to be done with the trail.  My running felt great and I mostly cruised along at 7:30 pace and passed 8-10 runners, I think pretty much the same runners I had passed on the first leg.

But the claustrophobia was getting to me and to make matters worse, I had sweat running down into my eyes causing my vision to get all blurry and I really could not see worth a darn. I had all these thoughts of me running straight off the side of the trail down into a river or pit and never being heard of again. I just tried to focus on the lights and reflective vests of the runners ahead of me and let them help lead me along. 

Finally got to the finish line after some of the most eerie, spooky 7.5 miles I've ever run.  I was glad to see the full moon had come out so Kim didn't have to run in pitch black. I was also very happy to see that Kim didn't have to continue on the creepy rail trail. When I handed off the baton I said something to her along the lines of "if you start getting freaked out just walk for a little while" but turns out she did fine and I was the only one in the van getting freaked out on leg 2.

7.5 miles @ 7:30 pace.

 

LEG 3 - The infamous "Ragnar" leg up the mountain to Gaurdsmens Pass.

I had a little payback in mind for this leg.  I ran this leg once before 4 or 5 years ago and ended up feeling like I had been totally defeated (annihilated?) by the mountain.  That time I ran the first 1/2 mile way too fast and ended up walking before even reaching mile 1.  Ended up with my tail between my legs most the rest of the way doing lots of walking and feeling very humbled and defeated.

I'm not a very good uphill runner and much prefer the down.  During races I always seemed to get passed on the uphill by everyone I just passed on the downhill. So I knew I had to be smart to avoid a repeat of the first time up ragnar. While the entire leg is ruthless steep uphill at altitude, the worst of the steep is during the first 2 miles so I knew I needed to hold back at first.

Fortunately I stuck to the plan and ran the first mile conservative, trying to remember captain Hal's advice to "keep my head down and just keep plugging away and DON'T WALK!".  I had 3 or 4 runners maybe .2 or .3 miles ahead of me and it was hard that first mile to resist the urge to speed up as I knew these were the same runners I had been passing on the other legs so it was frustrating to not be gaining on them during the first mile.

Finished mile 1 in a snailish time of 12:33.   Even slower than I had planned but the good news is that I wasn't totally dead like first time I ran this. Actually started feeling pretty good and like I was getting into a little bit of uphill rhythm. And while this leg is almost entirely straight up, occasionally you get a tiny breather of downhill that I found really gave me a boost.

With my optimism of surviving mile 1 I set my sights on the 3 runners I could see ahead. They were still a ways off but I noticed the first signs of them cracking from having run the first mile too fast and 1 or 2 of them were walking on the steepest uphill sections. Ended passing all 3 of them by the end of mile 2 and running it in 11:17.

Was still feeling pretty good despite some pretty heavy huffing-and-puffing. Bad news was that I didn't see any other runners ahead to focus on the entire rest of the way.  So had to play a few little mental games and enjoy the scenery.

The last 2 miles are a little easier than the first 2 with a few more little flat and downhill breathers that feel heavenly even though they are shortlived. The other cool thing during the last mile or so (cool as in temps AND cool as in "groovy") was running through the "snow tunnel".  With the crazy wet year we've had the snow was piled high on either side, sometimes up to 8-10 feet.   Also for some reason with the way the snow melts if made it so you get all these cool statue-like snow "hoodoos".

With all this cool stuff all around I actually got a little bit of runner's high the last couple miles and was able to run them at 10-10:30 pace and finish up with ave pace of just over 11.

Dare I say this leg was the funnest leg of all? YES I believe it was even though I was dead at the end, thoroughly exhausted yet euphoric at the same time.  Best part was Kim giving me a big wet kiss as I handed her the baton before she headed up to the top of mountain to run down the other side. 

Yes this was a very fun year. Had a great time with my teammates and experiencing this with my eternal teammate Kimi! 

 

 

Asics Gel 1150 Miles: 4.00Asics DSTrainer Miles: 7.50
Comments
From Clay on Mon, Jun 20, 2011 at 00:29:37 from 166.205.142.4

Nice job on the uphill sections Tom! That sounds like a brutal stretch. I'm happy for both you and Kim, your such good runners!

From TBean on Mon, Jun 20, 2011 at 00:52:33 from 75.169.117.60

Sounds like a great relay/running adventure! Fun to mix up the running with a relay.

From Kelli on Wed, Jun 22, 2011 at 10:21:04 from 71.219.92.225

I HATE running on trails in the dark, it is terrifying. It is hard enough not to fall when you can see where you are running...glad you survived!!!

Nice job defeating Ragnar! That first mile is SO hard but you powered through it. Great finish pace for that little mountain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice easy 10-miler to start the week.  My legs have never felt as good during and after WBR as they have this year.  But wanted to play it safe today and keep the pace relaxed.

8:30/149

Asics Gel 2150 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles in the morning then later did 30 min XT and core at the gym.

8:28/149

Brooks Launch Miles: 7.00
Comments
From Kam on Wed, Jun 22, 2011 at 00:36:02 from 174.23.214.47

That was a lightning fast recovery break after WB. Nice mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran some hill repeats but as a reward for having run up ragnar Saturday without walking I did the uphills really wimpy/easy.  I can tell I still have lingering fatigue from WBR as the last 2 cooldown miles were like a death march.  Glad that Kim was able to get out today and get some mostly pain free miles. That last downhill leg she had off the cliff into Deer Valley pounded the snot out of her legs! Hopefully with a couple extra rest days she'll be good as new shortly.

8:38/159

Asics Gel 2150 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice and easy 5 today mostly with Kim who is still recovering from her WBR leg thrashing. Hopefully a few more easy days and maybe some extra rest days will do the trick. 

Later went to the gym for 30 min XT plus core.

9:31/134

Asics Gel 1150 Miles: 5.00
Comments
From JimF on Thu, Jun 23, 2011 at 19:49:21 from 67.173.26.234

Those hills are tough. I don't know how you all do it. I guess I have been a flat lander for too long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Just 3 miles with a half dozen strides.  Want to save my energy for possible first 20-miler of the year tomorrow. Thought of going to the gym for some XT but really just didn't want to in my Friday state of mind so I didn't.

Comments
From Brent on Fri, Jun 24, 2011 at 17:01:25 from 66.7.127.67

Tom T.... - good luck on the 20 miler, are you shooting for a pace? running part of it at marathon tempo pace?

Have fun, B of BS Rools out

From Tom on Fri, Jun 24, 2011 at 17:10:36 from 137.65.56.2

Thanks Brent. Since I ran pretty hard at WBR last week and haven't done a 20 miler since last years SGM I think I'll be content just to finish in one piece and save the MP for after June.

From Dale on Fri, Jun 24, 2011 at 22:14:30 from 69.10.215.11

Have fun running 20!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Nice to get the first 20-miler of the year in the books!  Ran 7 or so with Kim then joined up with the SFRC  boys and got 9 or 10 more with them before finishing up with 2 or 3 more solo.  Felt pretty good I think my legs are ready for a bunch more 20+ mile runs between now and SGM. Not worrying about pace this early in the cycle, plenty of time for that later in the summer and early fall. 

8:33/153

Asics DSTrainer Miles: 20.00
Comments
From allie on Sat, Jun 25, 2011 at 17:02:06 from 24.10.191.18

nice job on the 20-miler!

From TBean on Mon, Jun 27, 2011 at 00:04:26 from 75.169.117.60

Wow, a 20 miler! I'll have to consider that some day in the future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Now that at I'm a friend of the hills and whatnot after groovin up my ragnar leg at WBR I couldn't resist another nice early AM run with Mr Harry Hill.  Didn't want to push it too much on a Monday so kept things pretty nice & easy most of the run.  

8:33/151

Asics Gel 2150 #2 Miles: 10.00
Comments
From Kelli on Tue, Jun 28, 2011 at 14:57:26 from 71.219.92.225

That is quite the pace for hill running! Glad to see you have made friends with the hills.

Thanks for your friendly advice. I have not run a race in a bit (since the 50 miler, but that is an entirely different kind of racing, so really it has been since St George). I am just burnt out. I wish I had been able to run our local 5k, maybe that would have helped. For now, I will sit back and enjoy the ride.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran out-and-back 7 mile route from our house to Canyon View Park via the river trail. Kim's back was acting up last night so she sent me on my way while she tried to coax her back to loosen up then I met back up with her for the last part of the run.  Beautiful summer morning and a nice run.

8:41/139

Later did 30 min XT + core at the gym.

Asics Gel 1150 Miles: 7.00
Comments
From Kam on Tue, Jun 28, 2011 at 15:01:18 from 68.66.163.179

I like your snowy guardsman picture.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.001.0010.00

Since I'm running a 5K a week from Saturday I thought I'd go the track and do some quarters. Wanted to run 8-10 and try to keep them under 1:30.  Stepped outside and immediately noticed it was hotter than usual for 5:30am. Also a bit muggy and breezy. Sign at the bank said 72 degrees. Ugh! I'm not a great warm weather runner and I especially don't love doing speedwork in the heat. But hey, gotta at least give it a shot.

Warmed up 3 miles then did some strides. Then the fun begins.  First 2 reps did not feel very good. Already having thoughts of bagging the workout or only doing 4 reps. Finally decide to not think about 8-10 but just do 1 at a time and see what happens.  This worked out pretty well and while I never got in a real good groove I was able to complete 8 reps and keep all but the 2nd under 1:30.

Just to add to the fun on my last 2 reps I had to deal with a herd of buffalo aka cheerleaders doing their 1/2 mile "workout" and hogging up the entire track in the process.  My fastest rep was #7 at 1:24 when I must have got angry trying to weave thru the jogger girls and ended up picking up the pace. Finished up with 3 mile cooldown and glad to be done.

Overall: 8:08/159 max HR 194

Splits: (Time/aveHR/rest-time)  1:28/161/2:19, 1:30/173/2:20, 1:27/174/2:21, 1:29/175/2:22, 1:28/180/2:25, 1:26/182/2:32, 1:24/183/2:39, 1:27/185

 

Asics Gel 2150 #2 Miles: 3.00Asics DSTrainer Miles: 7.00
Comments
From Clay on Wed, Jun 29, 2011 at 16:53:07 from 63.248.35.54

Nice workout Tom!

From Kim on Wed, Jun 29, 2011 at 16:57:23 from 67.199.180.90

Yeah....what Clay said! :)

From Brent on Wed, Jun 29, 2011 at 23:39:55 from 66.7.127.67

Tom, hey, you still go that speed, nice repeata, did the herd of buffalo leave any chips? Tough to do those on your own, nice work. Good luck at the 5K.

Stay Kool, B of BS Rools out

From TBean on Thu, Jun 30, 2011 at 10:27:48 from 63.241.173.64

Great job. While not very fun, it provides some good health benefits.

From Tom on Thu, Jun 30, 2011 at 13:41:38 from 74.211.5.19

Thanks guys! (and gal!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles with Kim at don't-care-pace on the bunny trail down in St George. Nice morning and sunrise and not too overly hot.

Asics DSTrainer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Asics DSTrainer Miles: 20.00
Comments
From TBean on Fri, Jul 01, 2011 at 16:09:29 from 63.241.173.64

Another 20!!!

From Brent on Sat, Jul 02, 2011 at 23:44:36 from 66.7.127.67

Ho hum, bunny pace, ho hum 20 miler, making it look easy.

STay Kool, B of BS Rool sout

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

 

Happy Independence Day! Got out around 6am and noticed it was plenty warm, windy, cloudy and muggy! Probably around 75 degrees. This week is a reduced miles week for me but I wanted to get a mini-long run in early in the week. Since today is a holiday it seemed like a good day for a 12 miler with a few MP miles in the middle.

The warm muggy weather had me feeling sluggish from the start. Ran from my house to Canyon View park via the river trial, got a drink then started the MP tempo run.  5 miles of MP would have been nice but the warm/windy/muggy conditions had me not feeling the love and I could never get into any kind of groove.  Decided to stop at 4 miles feeling a lot more worn out than the 7:15 ave pace should have left me. 

Met up with Kim for the last few miles of the run as we both death-marched/jogged back home looking forward to being done and getting a big drink!  I suppose this warmer runs are good for you but I much prefer the 45-55 degree range.

MP splits were  7:09 (slight downhill), 7:14, 7:18 (slight uphill), 7:15

8:14/159 max HR 187

Asics DSTrainer Miles: 12.00
Comments
From Clay on Mon, Jul 04, 2011 at 12:07:17 from 76.27.40.209

It was really muggy out there this morning Tom, good job on the MP miles even though it wasn't the best of conditions. Keep working hard, your doing great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 with Kim on a warm and muggy morning. Felt pretty sluggish I think the humidity factor makes it feel 10 degrees warmer. Later went to the gym for 30 min XT.

9:04/137

Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Kim and I had fun with hills today.  Decided to do an up/down Payson Canyon run.  Started at Beercan then up 4 miles just past the water hole then back down.  With 2 miles left Kim's knee was doing some weird stuff so I raced to get to the van while she worked out the kinks.  Luckily she ended up doing fine (we think/hope) and I was surprised to find her not far behind me. Always gotta be careful on the steep stretches of Payson.

8:45/148 

Asics Gel 2150 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 in the morning then later 30 min XT and core at the gym.

8:23/150

Asics DSTrainer Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miler with a few strides along the way.  Excited for the 5K tomorrow although I wish it could be a bit cooler and less humid than it appears it will be.  I'm a 50 degrees and dry kind a guy.

8:15

Asics DSTrainer #2 Miles: 3.00
Comments
From Kelli on Fri, Jul 08, 2011 at 14:43:23 from 71.219.69.64

The one positive about the humidity is that our temps are a little lower, right????

Best of luck to you tomorrow.

I love the profile picture! We were there last Saturday and all of that snow is now gone.

From TBean on Fri, Jul 08, 2011 at 16:04:17 from 63.241.173.64

No excuses tomorrow! I want a hard fast paced run!

Race: Hobbler 5K (3.14 Miles) 00:21:03, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.002.640.5010.04

Ouch!!  It's been nearly a year and a half since I've raced a 5K and I had forgotten how much they hurt!  Not the result I wanted today but sometimes that's how it goes.  This was not a PR type course, lots of hills including bonus of canyon headwind with the uphill the first mile.  Also pretty warm temps probably around 70 at the start. It didn't help that the race started 15 minutes late.

I had hoped I could come in around 20:something, and if the stars aligned even sneak in under 20.  No stars aligning today.  I thought I would squeak in under 21 but either the race was a tad long or garmin was off (I measured 3.14 miles).

Mile 1 - 6:47  Lots of uphill.  Course tool said I need to be around 6:40 or less for sub-20. Since it was hard enough to get the 6:47 I could sense that sub-20 wasn't going to happen.  Just trying to run by feel and not crash and burn too early.  Passed a couple guys this mile.

Mile 2 - 6:25 Downhill comes during this mile.  I was hoping to be closer to 6-6:05 but by the end of this mile the wheels are already wobbling and my motivation is going down the toilet.

Mile 3- 7:00 Ugh, can't even get under 7.  Steady uphill most of this mile but not as steep as mile 1 but feels worse because it's mile 3.  I'm too far behind to catch the next guy in front and nobody is threatening from behind so I'm really have a hard time finding a good reason to try very hard.  The best I can do is think of Terry old-Bean being disappointed in me wimping out this mile but that doesn't seem to help much.

Last .1 (.14?) I manage to speed up a bit to finish (52s, 6:15 pace) and it's great to hear Kim cheering me in.  

Felt pretty hammered at the finish and actually feel like I worked pretty hard. Just not reflected in my time. Just need  a bit more focused training, a friendlier course and cooler temps and I think I can get down into the 19's again. Looking forward to doing some more racing over the summer.  Not a lot of Master's competition in this race but I'm happy for the 1st place Masters and 7th place overall.

Brooks Launch Miles: 5.04Asics Gel 2150 #2 Miles: 4.00Asics DSTrainer #2 Miles: 1.00
Comments
From Kim on Sat, Jul 09, 2011 at 16:28:02 from 67.199.180.90

It was so fun to be there to watch YOU come in for a change! Congrats!

From TBean on Sat, Jul 09, 2011 at 16:49:54 from 63.248.84.154

Good effort Mr. Lee. I don't like 5k's to much anymore. They hurt alot and by the 3rd mile I can't think of any reasons to punish myself so. However, for a marathon I can find the reason to push. Maybe it's because the achievement is greater. Glad to see you bagged 1st Masters!!

From Smooth on Sat, Jul 09, 2011 at 17:01:26 from 67.2.82.5

CONGRATZ on the master win!!! Sorry the stars didn't align today! But still SOLID effort and excellent race!

5Ks scares me! I don't like the oxygen deficit feeling! You're AWESOME!!!

From MCKENZIE on Sat, Jul 09, 2011 at 17:35:22 from 67.2.63.22

NIce run, great to see you!

From Dale on Sat, Jul 09, 2011 at 22:02:15 from 69.10.215.11

Kinda hard to be too disappointed with that placing in your first 5K in a long time. I'm sure this race will boost your fitness for that type of effort and you'll easily shave time off your next 5K.

From Clay on Sun, Jul 10, 2011 at 12:47:43 from 76.27.40.209

Great race Tom!

From Kam on Tue, Jul 12, 2011 at 00:50:05 from 174.23.205.58

Masters win is nothing to shake a stick at. Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran a couple miles with Kim then 5 more solo.  Glad to see Kim's achilles may be better off than we first thought on Saturday.  My legs felt great during the run.  Guess the nice thing about 5Ks is the quick recovery factor.  Hoping things go better in a couple weeks when I race the Speedy Spaniard 10K.

Later to the gym for 30 min XT.

8:20/149

Asics DSTrainer #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Warmed up with 4 miles running from home to CV park. Still a bit on the warm/muggy side. Temps 65-70 but humidity factor always makes it feel warmer than that to me and I sweat like crazy and run out of gas quickly.  Kim is wisely still babying her achilles and backing off the running until things improve.

After a few strides I did a 3 mile tempo run along the Speedy Spaniard 10K course.  First mile has a bunch of uphill then the rest of the miles are mostly gradual downhill or flat. Wanted to try a pace that would put me in the 41-42 finish time range.  According to course tool and based on my past races this means I need to run mile 1 around 7:30 and the rest of the miles in the 6:30-6:45 range.

Actual splits/aveHR ended up as follows:

Mile 1 - 7:29/174 already feels harder than I want it to feel)

Mile 2- 6:43/184 HR already approaching red-line territory (190) by the end of this mile, not a good sign, means I only have about a mile left before lactic acid attacks my legs and any speed goes bye-bye.

Mile 3- 6:41/189 red-lining, HR around 190+ the whole mile and legs going to pot. Good thing I don't have 3.2 more miles to go today.

Cooldown 3 miles.  Man I just don't do very well in this warmer, muggy stuff.  Been running in these conditions a lot the last couple week I would hope my body might start adjusting better but not yet.  Hopefully come race day (2 weeks from today) with training kicking in and a bit of race magic things will go better.

Overall: 8:08/161 (max HR 193)


Asics DSTrainer Miles: 10.00
Comments
From Brent on Tue, Jul 12, 2011 at 22:41:00 from 66.7.127.67

Tom, that 10K course is tougher than it looks, uphill starting out, fly like bat out of hel.... until halfway, climb and then weave around city blocks. It always seems tough to weave around city blocks, me and Sylive ran the Speedy Spaniard about 10 years ago, ran a 41 and change, was disappointed as hit halfway at 19:25, tougher course than expected if the course has not changed, a 41 or 42 would be a very good time on that course, good luck, you can do it.

Stay Kool, B of bS Rools out

From TBean on Wed, Jul 13, 2011 at 12:23:58 from 63.241.173.64

You're ability to redline it is impressive!

From Tom on Wed, Jul 13, 2011 at 12:31:28 from 137.65.56.2

Brent yes this course is definitely tougher than it looks on paper. That first uphill mile trips up a lot of runners so they die the last couple miles. Looking at the last time I ran this race (3 yrs ago) I think I ran it just about perfectly. Don't know how I snuck in under 39 minutes and don't know that it will ever happen again. But I'm content to take whatever my body will give me this year, mainly just want to run a smart race.

Terry my redlining would be much more impressive if it didn't happen at that pace for 10 to 15 miles instead of 2 to 3.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five mile easy recovery run in morning and 30 min XT + core at the gym in the afternoon. 

8:37/144

Asics Gel 1150 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Ran up/down Payson Canyon with Darin, Pat and Kent.  Started at Pateetneet up to Maple Dell and back down. Everyone was taking it pretty easy today which was just dandy by me. Nice weather today, cool and dry, but a bit windy with headwind during the uphill (of course).

8:17/162 

Asics Gel 2150 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miles with a few strides just to stretch out the legs a bit.  Gonna rest up today and hopefully be fresh for 20+ miler tomorrow.

Brooks Launch Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.003.000.000.0021.00

Ran with a bunch of speedy guys.  The regular crew was short on numbers today for some reason but Hal had invited a few guys from Provo/Orem so we had a pretty good size group of faster guys. They were going a bit quicker than I wanted to go for a 20+ mile run, so after a few miles I hung back and ran with Kent for a while and solo a few miles coming down off Harry's. Ran a few miles with Pat and Chad also

Felt better the last half of the run than I thought I would so hopefully I won't be too hammered from running faster than planned.  Beautiful morning and temps not too warm for July. Great view from the top of Harry's hill.

8:14/161

Asics DSTrainer Miles: 21.00
Comments
From Clay on Sat, Jul 16, 2011 at 14:15:00 from 63.248.35.54

It was good to see you this morning Tom! Great job on the 20 miler, I hope to get back there sooner than later. But I would take later to. Keep working hard!

From JimF on Tue, Jul 19, 2011 at 12:00:38 from 12.189.106.2

Good job on the 20 miler. Glad you got some good weather. 20 milers in the summer can be pretty difficult but will pay off big in the fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Met up with Chad and Dan and did an up/down Payson canyon run.  Warm, windy and very muggy day today around probably mid to upper 70's with high humidity. 

8:13/158

Asics Gel 2150 #2 Miles: 10.00
Comments
From TBean on Mon, Jul 18, 2011 at 14:57:49 from 63.241.173.64

Nice way to start out the week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Started and finished a bit with Kim but mostly solo 7 miler this morning. Kim is still trying to figure out how best to deal with her nagging achilles issue and today some gentle run/walk seemed like the thing. I hope we can get on top of this pretty soon and she can get back into a groove.

Ran what has become my favorite 7-mile route out to CV park and back along the river trail for the middle of the run.  Unsettled weather this morning. About 2 miles from home got caught in a downpour and ended up completely soaked from head to toe. But got rewarded with a rainbow in the west after the rain stopped.  Didn't actually mind the rain at all since it's mid-July and temps still warm despite the wet.

Maybe time from some Yasso's tomorrow.  Kent convinced me to do try these on the roads instead of the track as he mentioned the curve of the track always gives him achilles/calf grief. We'll see how it goes.

8:36/144

Asics DSTrainer Miles: 7.00
Comments
From Kam on Tue, Jul 19, 2011 at 15:04:47 from 68.66.163.179

Definitely stay off the track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.002.502.0010.25

Ran a Yasso 800s workout down in the bottoms on a flat stretch of road that works well for 1/2 mile intervals.  I lucked out and got near perfect weather, around 60 degrees with low humidity and very little wind. 

Goal was to do 6-9 repeats in the 3:10-3:20 time range with equal time rests.  Similar to when I've done this workout in the past the first 3 repeats were harder than I wanted them to be and I had thoughts of doing no more than 6.  But then the next 3 felt pretty good and I decided to go for 9.  Last 3 repeats were hard but not totally-wipe-you-out-and-make-you-hate-life hard. Can I say they were "comfortably" hard?  And though I was glad to be done at 9, I'm pretty sure I could have done another 1 or 2 if I had to. I'll save that for a few weeks down the road when I do this workout again. Yasso says I only need to do 10 of these right?

I was mister consistency on the pace today.  Time/aveHR info for each repeat as follows:

3:12/154

3:13/176

3:14/179

3:13/180

3:13/182

3:13/184

3:14/184

3:14/185

3:13/187

Overall: 10.25 miles, 7:59 pace, 164 ave HR max 193

Happy with the workout :), but bummed out that Kim's achilles problems are being very pesky :(


Asics DSTrainer #2 Miles: 10.25
Comments
From Dale on Wed, Jul 20, 2011 at 13:09:19 from 69.10.215.11

Very nice repeats, Mr. Consistency

From Clay on Wed, Jul 20, 2011 at 13:28:43 from 63.248.35.54

Nice workout Tom!

From Tom on Thu, Jul 21, 2011 at 08:19:41 from 67.199.180.90

Thanks guys!

From TBean on Thu, Jul 21, 2011 at 11:35:13 from 63.241.173.64

The heart rate tells a great story.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy recovery run. Only time for 3 miles today as I'm headed up to girls camp all day to be a "guardian".

8:45/139 

Hiked 2 miles at girls camp and zipped around the lake in a pedal boat for 30 min. I think this is much better XT than anything I ever do at the gym.

Asics Gel 1150 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice and easy 6 miler.  Great morning for a run, a bit breezy (as usual in SF) but nice and cool, maybe even into the 50's. Did 4 or 5 strides the last half of the run.

8:26/148

Later to the gym for 30 min XT + core.

Brooks Launch Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Nice morning for a run, cool and not too breezy. Kept the pace nice and easy for the most part today so that hopefully I'll have something in the tank for the 10K on Monday.  Mostly ran with Hal, Chad and Dan.  Had an annoying John Mayer song in my head the whole run and still bugging me. Hoping that maybe blogging about it will purge it from my head and make it be GONE!

8:29/150 

Asics DSTrainer #2 Miles: 18.00
Race: Speedy Spaniard 10K (6.2 Miles) 00:41:08, Place overall: 23, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.006.200.0010.00

Nice to be pleasantly surprised every now and then.  Since the 5K a couple weeks ago and recent tempo runs have been lackluster I didn't have great expectations for this race.  Figured I'd be lucky to dip under 42 minutes.  

Ended up not looking at my watch much but just running by feel and glancing at my watch at the mile markers.  Sure was nice to see after the first couple miles that I was coming in 5-15 seconds ahead of goal pace and it was feeling much easier than during training runs. The good vibes continued the entire race and although the last mile was plenty painful I still felt like I left a little on the table and could have pushed a little harder.  Would have at least been nice to sneak in under 41 but for now I'll be content with the 41:08.  Thanks Kim for all the cheers coming into the finish line, it gave me a big boost and helped me sneak under 6 min pace the last .2!

Splits were 7:16, 6:32, 6:37, 6:35, 6:40, 6:35, :53 (5:51 pace)

Sure is just plain fun to run when things click and nice to finally see that the training and mileage base benefits are starting to kick in.   Looking forward to Hobble Creek and SGM.

 

Asics DSTrainer #2 Miles: 10.00
Comments
From allie on Mon, Jul 25, 2011 at 19:31:31 from 24.10.191.18

nice job. glad the race clicked for you today -- i'm sure there is more to come with hobble creek and SG. keep it up, tom.

From TBean on Mon, Jul 25, 2011 at 19:46:31 from 63.241.173.64

Very nice Tom. Those last 5 miles were all nice even paced and you placed in your AD! Even more impressive is that you ran a bunch of miles Saturday.

From Kelli on Mon, Jul 25, 2011 at 20:01:57 from 71.219.99.3

So GOOD to have a GREAT day! Glad it all clicked for you, that is awesome!

From Brent on Mon, Jul 25, 2011 at 20:25:43 from 66.7.127.67

Tom, very good race, mucher tougher course than Des News, you can still turn over those old legs. Well, not as old as my legs. I would say that you might have been under 40 at Des News. Your right, STG was hot running, riding, good heat training.

Stay Kool, B of BS Rools out

From Dale on Mon, Jul 25, 2011 at 20:52:32 from 107.18.31.213

Congrats!

From Kam on Tue, Jul 26, 2011 at 00:55:54 from 174.23.239.10

You lived up to the race title. Nice job, Tom.

From JimF on Tue, Jul 26, 2011 at 11:03:31 from 98.253.193.207

Great job on the 10k. Always nice to come out of race with positive vibes. You ran a very consistent race and shows the results of your hard work. Congratulations!

From Tom on Tue, Jul 26, 2011 at 11:33:22 from 137.65.56.2

Thanks a lot for the comments everybody. Maybe my favorite part of the race was during mile 4 when I passed 3 teenage boys. I couldn't resist asking them "You're not going to let an old guy beat you are you?". One of them very respectfully said "No sir." The kid then sped up and stayed with me for about 10 seconds but then lost his will and went back with his buddies and was never heard of again.

From Tara on Tue, Jul 26, 2011 at 14:48:34 from 75.162.70.60

Nice race! See you at the Hobble Creek too:)

From Calvin on Tue, Jul 26, 2011 at 16:46:19 from 209.23.216.3

Nice running Tom! Looks like you ran a hard and smart pace.

From Dave S on Thu, Jul 28, 2011 at 14:15:10 from 4.254.224.192

Nice Job! Looks like you're getting back into good racing shape. Don't you just love checking your Garmin and finding out you're running faster than you thought. Good luck at Hobble creek and St George.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 mile recover run in the morning. Sure glad we didn't have this morning's weather yesterday morning. Warmer and very muggy today. Later went to the gym for 30 min XT + core workout.

8:27/143

Asics DSTrainer Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles in the morning. Later did 30 min XT at the gym at work.  My legs feel about best they've ever felt after a race.  Even better than what I typically feel like after a hard tempo run or speed workout. Not sure why that is but I'm not complaining!

8:27/147

Asics Gel 1150 Miles: 7.00
Comments
From TBean on Wed, Jul 27, 2011 at 16:33:19 from 63.241.173.64

Sounds like your still coming down off the runners high after a good race.

From Tom on Wed, Jul 27, 2011 at 16:42:48 from 137.65.56.2

Yeah maybe so Terry. But now I'm kind of wishing I would have pushed a little harder, maybe I could have run closer to 40 min.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Had planned on doing a Payson canyon up/down run with the boys but yesterday Darin told me nobody was likely to show up.  I didn't want to run the canyon by my lonesome so I decided to do a few loops around the Harry's hill route by my lonesome instead.  

No gas in the tank at all today.  I guess the post-race fatigue decided to wait until today to kick in.  Even ended up walking part of Harry's the last time up. Hope I get some energy back for the Saturday 22 miler. I'm thinking the pace is going to be very nice and easy.

8:55/160

Asics Gel 2150 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miles with a few strides mixed in.

Brooks Launch Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.250.000.000.0021.25

Today was one of my worst long runs of all time. No gas in the tank at all, very similar to Thursday despite running a slower pace most the time. Guess sometimes you have to endure these "running blues" runs to enjoy a "runners high" run like the Monday race.

Like Thursday my heart rate was through the roof as well.  Looking forward to a reduced mileage rest week next week.

8:47/159 

The heart rate certainly tells an interesting story. Looking at my last few "enjoyable" long runs of 18, 21, and 20 miles, my pace & ave HR were 8:29/150, 8:14/161, and 8:33/153.   Interesting to compare that to todays HR clear up almost to 160 for 8:47 pace. Ugh.  Hope I don't have many more of these kind runs and especially on race day.

Asics DSTrainer #2 Miles: 21.25
Comments
From Dale on Sat, Jul 30, 2011 at 18:50:48 from 69.10.215.11

Maybe a sign that its time for some extra rest...

From Andy on Sun, Jul 31, 2011 at 00:25:30 from 199.190.170.30

We've all been doing this long enough to know that days like these happen. Chalk it up to "one of those days". It is great that you put that much mileage in when you weren't feeling well.

From TBean on Sun, Jul 31, 2011 at 18:33:43 from 75.169.128.221

Wah, Wah, Wha. Do I need to call the Wambulance? Eat good food, kiss your wife, and go to church and you'll be just fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8-miler in the morning.  Felt a bit sluggish starting out but felt pretty good by the end.  Nice to see my HR acting more normal again.  Later went to the gym for 20 min XT + core.

8:37/144

Asics Gel 2150 #2 Miles: 8.00
Comments
From Kelli on Tue, Aug 02, 2011 at 09:48:06 from 71.219.99.3

IT is good to have a cooperating heart!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.500.009.00

Wanted to do a mix of tempo and hills today but not too steep a grade up or down.  Decided to do a 3 x 1.5 mile workout around a loop that covers the middle section of the Spanish Fork half marathon route but running in the reverse direction as compared to the race.   This made is so first 1/2 mile is downhill,  middle mile is mostly flat, last 1/2 mile uphill. 

Wanted to keep the pace in the HMP range, around 6:45-7:00.  In between did walk/jog for 4 minutes.  The first repeat felt a little sluggish but felt pretty good after that.  

Splits/HR info:

1 - 10:21 (6:54 pace / ave HR 160)

2 - 10:06 (6:44 / 172)

3 - 10:04 (6:42 / 180)

Overall: 7:58/158 max HR 189

Interesting to note that my ave HR today was same as Saturday but ave pace was about a minute per mile faster. 

Asics DSTrainer #2 Miles: 9.00
Comments
From Jeff L on Tue, Aug 02, 2011 at 10:37:40 from 74.81.227.108

Good workout, Tom.

From JimF on Tue, Aug 02, 2011 at 12:23:57 from 98.253.193.207

Always a good sign to see your pace getting faster with each repeat. Nice workout.

From Clay on Tue, Aug 02, 2011 at 14:41:13 from 63.248.35.54

Nice job Tom!

From TBean on Tue, Aug 02, 2011 at 15:36:47 from 63.241.173.64

Very nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice relaxing 7 mile recover run in the morning. Too many meetings at work today doesn't look like I'll get a chance to go to the gym.

8:23/147

Asics DSTrainer Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 miles around the river bottoms on a breezy morning.  Did 4 or 5 strides along the way.  Later did 30 min XT at the gym.

8:23/153

Brooks Launch Miles: 4.50
Comments
From allie on Thu, Aug 04, 2011 at 22:52:13 from 24.10.191.18

ah, breezy river bottoms -- that sounds nice and cool. good job today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.900.0013.100.0015.00

Today after a little warmup jog I did a time trial half marathon run on the Hobble Creek course. Wanted to average around 6:50 to sneak in under 1:30:00. Thankfully I was able to accomplish this but it was a little harder than I wanted it to be.

Felt pretty good today and temps were on the cool side, although the last couple of miles got a little warm and I struggled, especially the very last 1.1 miles where I couldn't talk myself into running under 7 minute pace. Hopefully in 2 more weeks with recent training kicking in and some race magic I can cut off another couple minutes. Hopefully Hawk won't wait around forever and start the race way late with warmer temps.

Splits (ave pace & ave HR):

1 - 6:39/153

2 - 6:50/164

3 - 6:40/172

4 - 6:43/175

5 - 6:43/178

6 - 6:41/179

7 - 6:49/180

8 - 6:43/182

9 - 6:56/185

10 - 6:52/186

11 - 6:58/184

12 - 6:56/186

13 - 7:06/187 (wimpy)

.1 - :40(7:05 pace)/189

Overall: 1:29:13/177 maxHR 189

Just for fun I compared this to the only other 1/2 marathon I wore a HR monitor - 2009 Provo River:

Ave/Max HR: 182/195

Mile splits, Ave HR:

1 - 6:20 159

2 - 6:20 163

3 - 6:23 176

4 - 6:13 178

5 - 6:40 183

6 - 6:40 186

7 - 7:00 187

8 - 7:10 188

9 - 6:32 187

10 - 6:32 188

11 - 6:32 189

12 - 6:34 189

13 - 6:32 192

     .1 - ? 

Asics DSTrainer #2 Miles: 15.00
Comments
From jtshad on Fri, Aug 05, 2011 at 15:07:33 from 204.134.132.225

Nice workout, looking good for Hobble Creek and STGM!

From TBean on Fri, Aug 05, 2011 at 15:53:34 from 63.241.173.64

All that running is paying off!!

From Dale on Fri, Aug 05, 2011 at 18:11:18 from 69.10.215.11

Pretty sweet for a non-race effort.

From Brent on Sat, Aug 06, 2011 at 17:41:36 from 209.33.247.203

Tom - mental toughness to hold that pace without the majic of race day, outstanding workout. YOur an animal.

Stay Kool, B of BS Rools out

From Tom on Sun, Aug 07, 2011 at 20:19:36 from 67.199.180.90

Thanks for positive feedback guys. What would be real cool is if I could do a workout like this on a non-downhill course, but the way the last couple of years has been, I'll take it.

From Andy on Mon, Aug 08, 2011 at 13:11:36 from 159.212.71.173

Very nice and consistent pacing. Having competition and the usual race day "magic" should help shave some time off of that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today but had a nice hike from Aspen Grove up to Stewart Falls and back. Probably around 5 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Took it nice and easy this morning. Still feeling my Friday Hobble Creek run in my legs so I'll hold off on any fast/hard stuff until that's gone. Nice and cool temps this morning and plenty windy. I was happy that Kim appears to have survived her first post-injury run without anything real bad happening!

8:44

HR monitor wasn't working today for some reason.

Asics DSTrainer Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Another easy run around the river bottoms.  Legs still a bit tired but better than yesterday.  Had a killer headwind the first 1/2 of the run that I was not loving.

8:43/143

Later to the gym for 30 min XT + core 

Asics Gel 2150 #2 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

I've been enjoying these dry, cooler morning lately. If the wind would behave it would be just about perfect.   Another easy run today but feeling a little better with each day.  Did a few strides along the way to try and wake up the few fast-twitch muscles I have left.

8:23/149 

Asics DSTrainer #2 Miles: 9.25
Comments
From allie on Fri, Aug 12, 2011 at 00:28:15 from 24.10.191.18

the mornings are perfect right now. we're at a good time of year! running is looking great -- nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel 1150 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles in the morning. It was oh so nice to run a bit with the newly rehabilitated and injury free Kimi for the first time in about a month or so.  Mixed in a few strides along the way.  Later got in 30 min XT + core at the gym.

Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.250.000.000.0022.25

Drove over to Riverwoods then ran up the river trail up to Trefoil and back down.  Ran into the PR 1/2 marathoner's coming down the canyon about a mile or 2 into their race.  Sasha was leading at the time and looks like he held on for 1st place.  Also saw the great one - Terry Bean - who was loafing a little bit at the time and FRBer Jeff L right behind him.

On the way down I caught up to the back of the race pack around Bridal Veil and had fun passing a zillion people the rest of way.  It was a nice distraction and helped make the last 5 miles of the 22 miler go by quickly.

Just kept the pace nice and easy the whole time in hopes that I'll have some life in the legs next week for Hobble Creek.

Ave pace 8:32

Asics DSTrainer #2 Miles: 22.25
Comments
From Clay on Sat, Aug 13, 2011 at 14:00:03 from 71.195.211.129

Nice run Tom! You are really knocking the miles out!

From Brent on Sat, Aug 13, 2011 at 18:53:16 from 66.7.127.67

Tom, nice run, fun passing runners, what feeling, nice long run, how are your longer tempo runs going?

Stay Kool, B of BS Rools out

From Tom on Sat, Aug 13, 2011 at 19:03:11 from 67.199.180.90

Thanks guys. Brent I've been mainly using races for my long tempo runs since they seem to go better that way! :) I feel pretty good about my 1/2 marathon time-trial on the Hobble course last week, it will be interesting to see how the actual race compares.

I'm kind of working things so every other weekend is a long run (20-23 miles) at mostly easy pace, with the in between Saturdays being hard tempo runs but in the 15-17 mile range, mostly races. Just hope my body can hold out on this schedule so I can go into SGM feeling pretty good. Always tricky trying to figure out how best to train.

From TBean on Mon, Aug 15, 2011 at 11:01:08 from 63.241.173.64

Loafing? I hope my running style looks smooth and easy enough to make me look like I'm loafing when I'm running at a 6 min. mile pace going down hill.

I was hoping you'd turn around and pace me for a mile or two when I saw you. Or at least I needed a quarter mile of you yelling at me to get my head in gear, start racing, run smooth and get the pain level up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice & easy 8 mile recovery run.  Ran the first 3 miles with Kim, nice to see her doing well and starting to get her legs back. Quite muggy and windy today.  Legs feeling pretty good after the 22 mile canyon run Saturday.  Hopefully by Saturday they'll be ready to race!

9:00/142

Asics Gel 2150 #2 Miles: 8.00
Comments
From TBean on Mon, Aug 15, 2011 at 16:17:16 from 63.241.173.64

You'll be ready to race! And your time better be under 7 minute avg. or I'll have to come give you a whoopin.

From Tom on Mon, Aug 15, 2011 at 19:03:59 from 67.199.180.90

Hey Terry if sub-7 ave is all you're holding me too then I shouldn't disappoint. When I ran the course a week and a 1/2 ago I averaged just under 6:50 pace all by my lonesome so I'd hope I can do at least that well and maybe be closer to 6:40

From allie on Mon, Aug 15, 2011 at 22:45:08 from 24.10.191.18

nice start to the week. best of luck on saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

Ran 3 miles toward the top of river bottoms road with Kim then we did our own thing with her running 10 easy and me doing 2 x 2 miles @ around 1/2 marathon pace.

Felt OK but not great during the fast miles.  Ran everything in the 6:45-7:00 pace range which was the goal.  Probably still have some of Saturday's long run fatigue lingering.  I don't have my actual splits handy at the moment, I'll add them later.

Later hadn't planned on going to the gym today but needed a break so did easy 20-min XT workout. 

Splits (ave pace/HR): 1 - 6:49/165 (slight downhill), 2 - 6:53/176 (flat), 3 - 6:50/176 (flat), 4 - 6:57/182 (uphill at end)

Overall: 8:18/155 max HR 187

Asics DSTrainer #2 Miles: 9.00
Comments
From Bonnie on Tue, Aug 16, 2011 at 15:13:34 from 150.135.114.102

Nice use of your break at work Tom!

From Dale on Tue, Aug 16, 2011 at 15:40:57 from 69.10.215.11

It'll feel easier on Saturday.

From Kelli on Tue, Aug 16, 2011 at 21:05:10 from 71.219.67.82

When I need a break, I get ice cream!

Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles this morning around the river bottoms.  I was loving the cooler temps and legs were feeling happy to be running too. Later went to the gym for 30 min XT + core.

8:21/148 

Asics DSTrainer Miles: 7.00
Comments
From TBean on Wed, Aug 17, 2011 at 16:17:15 from 63.241.173.64

I hope your happy to be running at mile 12 & 13 this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Nice and easy run, around 3 miles with Kimi. Did a few strides along the way. Later to the gym for 30 min XT + pushups

8:58/141 

Brooks Launch Miles: 5.20
Comments
From TBean on Thu, Aug 18, 2011 at 16:06:32 from 63.241.173.64

I'm expecting big things this weekend from this mini-taper.

From Tom on Thu, Aug 18, 2011 at 16:27:01 from 67.199.180.90

Terry it would help if I wasn't such a hog and did an eating-taper along with my run-taper. But dang I just like to eat, I got a little more gut this year than last few years. But I think I can still pull a sub 1:30, maybe 1:27-something

Race: Hobble Creek 1/2 Marathon (13.1 Miles) 01:53:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.009.000.0016.50

Had one of those disastrous races with a glorious blowup complete with cramping, walking, wailing and gnashing of teeth from about mile 9.5 to the end.  Kim ran a lot smarter and did very well especially considering she just barely started running again last week after her injury and not running at for about 4 weeks.

My finish time actually would have been low 1:30's but I was so perturbed at the idea of running the actual race slower than my training run on the same course 2 weeks ago, I decided around mile 12 to turnaround and head back to find Kim and finish with her and just tack on an extra mile or so to my overall miles for the day.

So what I think the main problems were today: 1) Late start & heat (but this was expected so can't make excuses about this one - Hawk blamed the bus company - said he ordered 24 busses but only 14 showed up),  2) Cramping just after mile 9 (why? I haven't cramped forever!), and probably the main reason 3) Ran mile 1 too fast around 6:19 on the garmin but closer to 6:10 according to the mile 1 marker.

Plan was to run around 5-10 seconds faster per mile than my training run 2 weeks ago to finish in around 1:27-1:28. This meant miles 1-6 around 6:35, mile 7 6:45, mile 8 6:35 and rest of miles around 6:50.

Felt super good at the beginning and decided to ignore the watch and run by feel.  I think I really blew it during 1st mile running to too fast.  

Splits below until I sort of stopped paying attention around mile 11 or 12.

1 - 6:19 (feeling like Superman)

2 - 6:39 (feeling the need to repent for mile 1 being too fast)

3- 6:37 (next few miles feel pretty dang good)

4 - 6:35

5 - 6:33

6 - 6:38

7 - 6:56 (coming up the hill at the fork I'm starting to think I may be headed for trouble)

8 - 6:50 (starting to get indications of crash-and-burn pending along with cramping)

9 - 7:07 (can't hold sub-7, cramping begins and the end is nigh)

10 - 9:36 (full-blown cramping and jog/walk begins)

11 - 9:45

.............. Everything after this point is 9 min pace at best,  walking pace at worst.

Oh well, you can't win em all.  Looks like the field was maybe the fastest ever this year, I don't think I ever remember top 3 in 45-49 AD all being sub-1:20 (actually 3rd place may have been  1:21).  Dang.

 

Asics DSTrainer #2 Miles: 16.50
Comments
From Kelli on Sat, Aug 20, 2011 at 14:32:52 from 71.219.67.82

That race attracts the fast of the fast (although our race today had Seth Wold---out for a jog!) The times posted there are always incredible. That is why, despite their horrible organization and timing issues every year, people keep coming back!

Sorry you had a bad race. It really sucks (can I say that?) to not hit what you wanted. But, as you know, we all have off days! I am sure KIM was thrilled with your company (although, as a woman married to a runner it pains us to not see you do as well as you want).

Hope the next race is better for you! It will be St George and you will be AMAZING, I know it!

From Andy on Sat, Aug 20, 2011 at 14:46:53 from 208.54.5.174

Just one of those days. You know what you are capable of so dont worry about it. I'm sure Kim was happy to have you run the last few miles with her.

I think it is kind of funny that every year the bus company doesn't send enough busses. He needs to come up with a new excuse.

From Tom on Sat, Aug 20, 2011 at 15:56:00 from 67.199.180.90

Kelli and Andy thanks alot for the encouragement.

Andy - it occurred to me shortly after I talked to you that I pretty much made you stop cold in the middle of your race to have a little chat. Sorry about that! I'm not sure what I was thinking - actually I wasn't thinking much at all at that time. I hope it didn't completely mess you up, that was really brain dead of me. Nonetheless thanks a ton for doing that, I appreciated your words a bunch.

From Clay on Sat, Aug 20, 2011 at 15:57:33 from 67.186.209.134

Sorry Tom, that really sucks! I have a hard time understanding why these races can't start on time! Some of the most efficient races this year for me have been city ran races! Everyone of them have started on time! As far as the cramping it's hard to say, but starting the race late surely didn't help... Hang in there and don't be to hard on yourself, there's always another race around the corner.

From Andy on Sat, Aug 20, 2011 at 17:09:43 from 208.54.5.244

I was pacing, not racing. If I were racing I wouldnt have stopped.

From Tara on Sat, Aug 20, 2011 at 18:11:46 from 75.169.141.133

Wow, just wasn't your day today, but obviously you have done better. It means your human:) Good support for Kim.

From TBean on Sat, Aug 20, 2011 at 20:35:55 from 75.169.135.11

I'm not buying the first mile being 20-25 seconds to fast as the reason for the extra poor performace at the end of a half marathon. Maybe a fast mile cuts into miles 10-13 by 15 seconds a mile but not cramping etc...

I think you need to rethink what caused it. You shouldn't crash and burn with as many miles as you put in unless something happened, like you got sick or you got dehydrated, went to the race fasting?

Anyway forget about it and have an enjoyable next week with the family.

From Tom on Sat, Aug 20, 2011 at 21:03:58 from 67.199.180.90

Terry definitely not fasting going into the race, too much food if anything. I guess pre-wedding stress, having 4 guests from Japan staying with us, messed up sleep patterns, global warming, etc.... who knows?

But like you said...time to just forget about it and move one. This was more of a glorified marathon training run on the schedule anyway and pretty good 8-9 mile fast tempo run.

Hey do you know anything about this 1/2 marathon in SLC in 2 weeks: http://www.sports-am.com/events/index582.htm ??

From Kelli on Sun, Aug 21, 2011 at 00:17:30 from 71.219.67.82

Global warming, that was it!

From TBean on Mon, Aug 22, 2011 at 10:53:41 from 63.241.173.64

Tom, I ran the Salt Lake Half in 2005. 4 miles up hill 9 miles down. I averaged 7:50 for the first 4 and 6:05 for the last 9. It's one of those beautiful canyon type runs.

From Tom on Mon, Aug 22, 2011 at 11:47:52 from 137.65.56.2

Terry I don't think I'll be doing the SL Half. Kim reminded me that doing a race solely for revenge/retribution purposes is usually not a bright thing to do. So I'm thinking a good long run with 10-15 miles of MP will be more beneficial for the SGM training.

From JimF on Mon, Aug 22, 2011 at 12:04:38 from 98.253.193.207

Sorry it didn't turn out as planned. Like you said just one of those days. We have all had them and sometimes they happen to be on race day. You are doing the right thing by trying your best to learn something from it and then move on. You are training great and the results will come!

From Dale on Mon, Aug 22, 2011 at 21:06:32 from 69.10.215.11

Just think of all the training benefit you got from pushing so hard in the beginning and suffering thru the end. You'll come out of this one stronger. Forget about the time....another race will be here before you know it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice and easy recovery run mostly down in the river bottoms.  Quads were pretty hammered over the weekend so before the run I thought I might end up cutting it short. But ended up feeling better than I expected as long as the pace was gentle.  I plan on running easy all week to recover well and focus on big doings this week with all the wedding prep for the big day on Saturday.

Later went to the gym for 20 min XT + core.

8:36/145 

Asics DSTrainer Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Another nice & easy morning run. Still feeling just a little soreness in the quads but other than that I feel pretty good.

8:27/150

Asics DSTrainer #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Similar to yesterday.  Ran into Kim just before the river trail and ran with her for a while. Soreness in the quads seems to be pretty much gone now.

8:27/148

Asics Gel 2150 #2 Miles: 9.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

Morning run on a dark, windy, warm and humid day. Did a few strides along the way. Later at the gym did 30 min XT + core.

8:19/150 

Brooks Launch Miles: 6.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.605.000.000.0022.60

HAPPY BIRTHDAY KIMI!! WELCOME TO A NEW AGE DIVISION (we won't say which one).   

Day off of work but not for relaxation,  very busy with wedding preparation.  Got up bright and early (4:10?) to get the long run out of the way for the week so we don't have to worry about it tomorrow which is wedding day. 

Did another up/down Provo river trail run.  I'm thinking if I do another one of these I can at least be nice enough to myself to do more down and less up, especially since SGM is kind of enough to give us all that nice downhill.

8:24/165

Asics DSTrainer #2 Miles: 22.60
Comments
From Calvin on Fri, Aug 26, 2011 at 16:48:01 from 209.23.216.3

Nice long run Tom.

From Brent on Sun, Aug 28, 2011 at 13:00:24 from 66.7.127.67

Tom, happy days - more family, nice running.

Stay Kool, B of bS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Easy 9.6 miles in the early morning.  Felt pretty sluggish to start, not surprising considering all the wedding craziness and too much feastiness over the weekend. Got feeling better as the run progressed, just ignored the watch entirely and zoned out. 

Today our wedding guests from Japan are heading back home.  It's been a wild & crazy time the last couple of weeks but we have enjoyed immensely having our new daughter-in-law's family and friend with us. We will miss them but look forward to another visit to Japan at some time in the future. Dang I really love Japanese people.

8:25/147

Asics DSTrainer Miles: 9.60
Comments
From Kelli on Mon, Aug 29, 2011 at 19:57:25 from 71.219.67.82

Glad that you have had fun with all of the guests, but I am sure you are a bit wiped out!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.154.500.000.009.65

Nice morning run, a bit breezy and starting to feel a hint of fall with temps starting to get a bit chillier.  At the top of River Bottoms Rd just above the golf course decided to do a few MP miles. Felt pretty good, all MP miles (4.5) were in the 7:05-7:15 range, HR stayed mostly in the 165-175 range.

7:50/160 

Had this Kid Remix song stuck in my head.  Although I didn't run "from Utah to Virginia" I did have some "sweat on my face!".  

Asics DSTrainer #2 Miles: 9.65
Comments
From TBean on Wed, Aug 31, 2011 at 10:25:15 from 63.241.173.64

Nice to see the mile avg. start with a 7 every now and then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Easy run on a quite breezy morning.  Ran a bit with Kim at the start then solo rest of the way. 

8:24/147 

Asics Gel 1150 Miles: 9.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Near perfect morning for a run.  Cool with temps in the low 60's with little wind.  Looks like fall is maybe ready to make itself known as we begin September.  Did a few strides during the last half of the run.

8:25/149 

Brooks Launch Miles: 6.90
Comments
From Simmbad on Thu, Sep 01, 2011 at 22:27:26 from 67.199.180.82

Looks like you are getting in some good runs Tom. Keep hangin tuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.5013.100.000.0016.60

It worked better for Kim and I to get the long runs out of the way today instead of Saturday. Went up Provo Canyon and did a mostly downhill run starting at Trefoil and ending by Will's Pit Stop.  In honor of Mt Veyo and Damarron Valley we added some uphill (ala Provo River 1/2 marathon) by Bridal Veil.  

I wanted to do 10-15 at marathon pace and decided to get it out of the way first thing while I had all the good downhill the first 4 miles.  Kim is easing back into the long runs after recovering from injury so we ran mostly separately but I was able to hook up with her for a few miles after I got the MP out of the way.

These type runs always feel harder than you want them to and since we ran later in the day we also had heat to deal with although this is the coolest day we've had for quite some time.  I think temps were around 75 when we finished.  Just glad I only had to do 13.1 at MP today instead of 26.2.

Splits/HR info:  6:35/150 (oops too fast!), 6:46/166, 6:56/171, 6:47/174, 7:14/175 (drink stop), 7:16/181, 7:08/180, 7:51/182 (drink stop, uphill the next few miles), 7:58/184, 7:42/183, 7:01/183 (drink stop), 7:08/179, 7:08/184.

Overall: 7:12/176 (max HR 187)

Would have gone a little further but right as I hit 13.1 HM distance I ran into a few hundred school kids on the trail for a field trip so I figured it was a good time to stop since I pretty much had to.  I wasn't complaining.

Asics DSTrainer #2 Miles: 16.60
Comments
From TBean on Fri, Sep 02, 2011 at 18:45:29 from 63.241.173.64

Not bad Mr. Lee!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Morning run in St George mostly on the bunny trail just down the hill from the condo.  Ran about 5 with Kim then 5 more solo.  Lots and lots of bunnies out and about today.  Felt a little sluggish some of the time (too much eating the last while!!) but still enjoyed the run. 

8:58

Asics Gel 2150 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.205.000.000.0010.20

Early morning run.  Temps nice and cool but a little muggy.  I was surprised to find the legs seemed to have a little extra zip so decided to do an MP progression run.  Start out comfortable then gradually speed up so that I hit MP about 1/2 way through the run then just try to hold it until the end. I was pleased with the run and how the legs were feeling.

7:46/160 

Asics DSTrainer #2 Miles: 10.20
Comments
From TBean on Tue, Sep 06, 2011 at 15:13:57 from 63.241.173.64

I like extra Zip days. I just wish I would always have those days on Race days.

From Tom on Tue, Sep 06, 2011 at 15:17:06 from 137.65.56.2

Yeah Terry try as I might I just can't seem to figure out how to dial up that extra ZIP on demand.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Nice & easy recovery run on a dark, cool, and xtra breezy morning.

8:30/148

Asics DSTrainer Miles: 9.75
Comments
From allie on Wed, Sep 07, 2011 at 16:07:34 from 24.10.191.18

extra breezy for sure. nice run today, tom.

From Brent on Wed, Sep 07, 2011 at 21:37:15 from 66.7.127.67

Those were the days my friends, I thought they would never end, without who? Hey, your good conditioning shows, easy 8:30s after yesterday's run. How are you feeling about STG?

Stay Kool, B of BS Rools out

From Tom on Wed, Sep 07, 2011 at 22:06:53 from 67.199.180.90

Thanks Allie and Brent. I feel pretty good going into SGM although I'm not quite where I've been other years as far as being able to hold the faster paces for extended periods of time. I've been a bit conservative on both speed and mileage this year to try and get out of the constant injury mode of the last couple years. It seems to have worked, healthwise I feel pretty darn good. But I suppose I've had to sacrifice some speed and conditioning with the conservative approach but I don't mind. I just want to get to the starting line of SGM on fresh legs and just run a smart race. I'm not worrying about the sub-3 this year, mainly just want to run a smart race that I feel good about, which should translate into sub 3:10 and a PR. Of course as you know there are no guarantees come race day, you take what you get.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

Easy shorter run. Want to have good energy level for the 22-23 mile run tomorrow.  The canyon wind was relentless again this morning.  Did a few strides toward the end when I had the wind at my back.

8:42/144 

Brooks Launch Miles: 6.15
Comments
From Kelli on Thu, Sep 08, 2011 at 19:19:52 from 71.219.67.175

I keep reading about wind and we had NONE today. Weird, we are usually the worst!

HAVE FUN TOMORROW! We will hopefully be doing the same since Saturdays are now way too crazy.

From Tom on Thu, Sep 08, 2011 at 19:23:47 from 137.65.56.2

Wind is pretty much the norm for SF in the morning with our lovely canyon to the east. It's very rare to have no wind in the AM and it's usually fairly strong. But today was worse than usual.

You have fun tomorrow too!

From Kelli on Thu, Sep 08, 2011 at 19:25:51 from 71.219.67.175

Well, it all just makes you stronger! Not sure why we always have wind. We have the two little canyons, we have lots of farmland with not buildings to block it, I dunno. But it is always windy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Another Friday long run mostly down Provo Canyon on the river trial but with a little uphill backtracking around miles 8-10.  Felt pretty good for 13-15 miles, probably went out a little too fast but couldn't seem to get myself to slow down.  I would think I was slowing down but garmin said pace stayed the same - in the 7:30-8:00 range. 

We started this run later in the morning (around 9:15) and paid the price later in the run coming out of the canyon as temps got into the 80's and I majorly hit the wall and had to majorly death-march my way to 20 miles. I was hoping for 22-23 miles but I was entirely done for at 20. Actually I was done for at around 18 but I knew I had to get at least to 20 so I hobbled it in.

7:52/168

Nice to get the last 20+ run out of the way! Looking forward to TAPER TIME!!

Asics DSTrainer #2 Miles: 20.00
Comments
From TBean on Fri, Sep 09, 2011 at 21:55:18 from 75.169.118.47

very nice. Glad to hear sub 8 felt great most of the way.

From Tom on Sat, Sep 10, 2011 at 00:57:49 from 67.199.180.90

Thanks Terry. Just too bad it doesn't feel as great when I'm not running downhill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Easy run on a cool windy morning.  Felt pretty sluggish today, hope it's just a Monday thing that will be gone bye-bye tomorrow.  Did a few strides toward the end to try and snap my legs out of their funk.

8:35/148 

Asics Gel 2150 #2 Miles: 8.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.000.000.0012.00

Working at home today and decided to wait until the sun was out to do the run. Trying to get a little more used to running in the sun and warmer temps so I don't wimp out so bad any time it starts to get a tiny bit warm like during the last 10 miles of SGM.

Plan was to do 1 or 2 mile warmup then 8-10 miles MP tempo run with a rest in the middle.  Had a hard time finding a rhythm, I wanted this to feel easier than it did.  Canyon winds probably played a part and I have a hard time remembering that my MP on flat at 4500 feet is slower (7:20-7:25) than what I need to run at SGM to get sub-3:10 (7:13) so probably ran it a little quicker than I needed to.

During mile 9 my form started going to pot so I decided to finish after 9. Goal was to average 7:15-7:30 pace and I ended up at 7:18.  HR seemed a bit high for this pace but oh well. Glad to be done.

7:18/177 max HR 190

 

Asics DSTrainer #2 Miles: 12.00
Comments
From TBean on Tue, Sep 13, 2011 at 16:07:12 from 63.241.173.64

Excellent training run to get ready for SG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Nice  & easy recovery run.

8:45/144

Asics Gel 2150 #2 Miles: 6.10
Comments
From Kelli on Thu, Sep 15, 2011 at 16:05:18 from 71.219.67.175

WHAT is Saturday???

Great workout yesterday. Funny thing, that is like the 4th entry I have read for St George marathon trainees that has said they quit the hard part early (me included). We must all be tired and ready!

LOVING this weather, too!

From Tom on Thu, Sep 15, 2011 at 16:33:45 from 67.199.180.90

Kelli I think at this point just after the peak of marathon training and starting to taper our bodies are just really worn out and it's hard to finish those long tempo runs as planned. Hopefully after another week or 2 of taper we'll all start feeling like superheroes, hopefully without too much taper-madness and phantom pains & injuries.

Nothing exciting on Saturday, just wanting to have fresh legs so I can run the last 10 miles of my long run at MP pace or a little faster.

From Kelli on Thu, Sep 15, 2011 at 22:44:02 from 71.219.67.175

I SEE!!! Well, then, best of luck to you on Saturday. I am still undecided on how long to go...I am so tired! Ready to taper, for sure. In fact, I am ready for the race to be over!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I'm liking these 55 degree mornings.  The canyon wind is a little buggy and it's chilly the first little bit but feels dandy after that.   Ran 1 mile with Kim then after that it was just me and the man in the moon. Legs felt pretty zippy today but I resisted the urge to push it, I'll save that for Saturday.

8:19/149

Asics DSTrainer #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.750.000.000.000.75

Was planning on running 3 easy this morning but the bed was feeling too good so I opted for XT workout later in the day.  Did 30 min various XT at the gym, then the sun outside was calling me so I went out and did a bit of barefoot jogging on the grass. It is fun to run barefoot every now and again, did a few strides. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.5011.000.000.0017.50

Had a pretty good run today and Kim did too with her 20-miler.  Parked the van across from Will's then I drove with Kim up to Trefoil and dropped her off. (What kind of husband drops his wife off out in the boonies and drives away!? Hey it was Kim's idea and at least it was light by that time! Also lots of runners out today.)  

Driving from Trefoil to Vivian Park I ran over a sharp rock in the road and got a dang flat tire! Aargh! Oh well it ended up not being a big deal to change the tire and didn't mess up the run or the day.

Did a 6-mile warmup, start at Vivian run down 1 mile then up 5 miles up to Trefoil passing Kim along the way.  Some guy said there was a baby moose up ahead but I never saw it. After turning around at the top it was time for some MP or slight faster miles.  I was feeling pretty good today and was pleased with the run.  Finally that pace is starting to actually feel something like MP.

Was only planning on 10 faster miles but extended it to 11 before finishing up with a 1/2 mile jog and some walking.

Overall: 17.5 miles, AP 7:35, AHR 171 max 188

Splits for fast miles:

1 - 6:38/167 (miles 1 and 4 are the steepest of the run, 2 and 3 pretty steep also but with some rolling)

2 -  6:43/175

3 - 6:55/179

4 - 6:37/179

Drink and GU at Vivian

5 - 7:06/179 (mostly flat mile)

6 - 6:57/183

7 - 6:56/185

8 - 6:57/184

9 - 7:01 /186

Drink and GU

10 - 6:57/184

Long stop at traffic light 

11 - 7:05/178 

Asics DSTrainer #2 Miles: 17.50
Comments
From TBean on Sat, Sep 17, 2011 at 16:42:44 from 75.169.118.47

Very nice. Good distance, good pace for getting ready for SG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Worked at home today and waited until around 11am to do the run.  Beautiful day out today, enjoyable run, a little soreness in the quads and shins but felt pretty good after about 3 miles. 

8:12/148

Today Kim and I celebrate 25 years together. Wow that went by pretty quick! It's been quite the ride, a little wild and crazy at times, but lots and lots of good times and memories and looking forward to many more.  Love you Kimi! 

Asics DSTrainer #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles in the early hours.  Did a few strides along the way. Later went to the gym for 30 min XT plus some pushups.

8:18/150 

Asics DSTrainer Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.505.000.000.0011.50

Late AM: Run in the sun. Had planned on doing 2 x 4 miles @ MP with 5 min rest in between.  Felt good starting out but around mile 3 of the tempo I started feeling really lousy and got a big gut ache. 

I made it to 4 miles, got a drink and walked for a bit then attempted the rest of the tempo but got feeling queasy and stopped at 5.  Later in the day spent a bunch of time in the bathroom with heavy duty GI problems.  Not sure if I just ate something bad or if I have a touch of stomach flu. Just hope whatever it was it's gone by next week.

Tempo AP/AHR: 7:26/174

PM: The SF running gang had their moonlight run/get-together.  Ran 3 nice&easy miles. Felt a lot better than earlier. Since I ran tonight I'll take tomorrow off.

Asics DSTrainer #2 Miles: 3.00Asics DSTrainer #3 Miles: 8.50
Comments
From TBean on Thu, Sep 22, 2011 at 10:14:49 from 63.241.173.64

Good job getting the GI problems over with this week so they won't happen next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, but went to gym before lunch and did 25 min XT plus core workout.

Thinking about my goals for SGM I think I've settled on the following:

Primary goal: Get a PR which means anything under 3:11.

Stretch goal: If after a few miles into it I'm feeling like it's one of those days when everything is clicking I may pick it up and take a shot at the sub-3 hour.

Consolation goal:  If everything goes to pot and I crash and burn I should still be at least able to qualify for Boston, which for an older guy like me I think means sub 3:25. 

Looks like latest weather forecasts for SG show a bit of cooling around race time, nothing dramatic but should be pretty nice for most of the race. Lets hope any weather surprises are pleasant ones. 

 

Comments
From JimF on Fri, Sep 23, 2011 at 09:19:45 from 98.253.193.207

Sounds like a good plan! I hope the race goes great for you.

From TBean on Fri, Sep 23, 2011 at 11:11:22 from 63.241.173.64

I'm liking the latest Friday morning 10 day forecast. Sunny!! Hope it lasts. A little on the hot side but not raining.

I think you have a real good shot at a PR. If things go right I'll be interested to see how far you break into PR land.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Went out with Kim around 11am.  Ran down in the bottoms mostly on the river trail. The funnest part of the run was watching Kimi "dance" with the grasshoppers.  Perhaps I should give her the Native American name of "Dances with Grasshoppers".

Still have something weird going on with my gut, some kind of stomach flu or something. I was fine when running slower but after doing a few faster strides I got a feeling a bit queasy with a sour gut. Maybe my NA name can be "Queasy with Sour Gut".

8:42/145

Asics Gel 2150 #2 Miles: 5.00
Comments
From Dale on Fri, Sep 23, 2011 at 17:52:57 from 69.10.215.11

Maybe some probiotics are in order? Align?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Still having the dang stomach flu issues. Hope it goes away soon, makes me run out of gas after about 5 miles and my HR shoots up. Must be something going around my daughter has had it a little bit and Kim is starting to get it a bit as well. Dang crud!

8:34/150

Asics DSTrainer #3 Miles: 11.00
Comments
From Jeff L on Sat, Sep 24, 2011 at 14:14:21 from 74.81.227.108

Good luck next week.

From Clay on Sat, Sep 24, 2011 at 16:09:56 from 67.186.210.190

It must be going around Tom cuz I had it yesterday and my legs felt like they hit the wall today! You'll be alright by next weekend.

From Tom on Sat, Sep 24, 2011 at 17:47:37 from 67.199.180.90

Thanks guys. Yeah Clay I guess it's just good that we're dealing with it now instead of next week. Hopefully of few days of relaxation, good sleep, and tapered running will do the trick.

From TBean on Sat, Sep 24, 2011 at 23:16:44 from 75.169.118.47

You better get that stomach thing fixed. I want a good marathon out of you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice little taper run in the sun around 10:30.  Feeling pretty good, although the gut is still a little fishy.

8:04/154

Asics DSTrainer #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Another late AM run in the sun.  This time did 3 middle miles at MP all in the 7:15-7:25 pace range.  Stomach seems to be a little happier today, I think I'll be fine by Saturday.

7:44/164

Asics DSTrainer #3 Miles: 5.00
Comments
From TBean on Wed, Sep 28, 2011 at 10:35:46 from 63.241.173.64

Good run to get ready for game day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Beautiful morning for an easy 4-miler.

8:14/150

Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.250.000.002.50

One last run and final tune up to wake up the legs.  Ran a 1/2 mile or so with Jeff S who was finishing up then the rest solo.  Felt sluggish at first but finally loosened up toward the end.  Did a little bit at MP that actually felt better than the slower stuff.

Had a nice chat with Jeff afterward. Nice to have the Shadley family staying right next door. Hopefully some of Jeff's marathon wisdom and speed will seep thru the walls and give Kim and I a little extra race "magic".  Also looking forward to Terry Bean and family arriving tonight to stay with us.

Looks like it going to be a little warmer than my idea of ideal, but pretty typical weather for this time of year in SG.  Excited to see what adventures await tomorrow.  And hope Kim can recover enough from her cold to have a good experience.  Good luck tomorrow everyone!

Asics DSTrainer #3 Miles: 2.50
Comments
From Kelli on Fri, Sep 30, 2011 at 11:59:25 from 71.219.67.175

Good luck to you guys tomorrow! I hope to see you out there somewhere.

Dang weather!

From Tom on Fri, Sep 30, 2011 at 12:01:01 from 74.211.5.19

Thanks Kelli! Good luck to you too!

From Kelli on Fri, Sep 30, 2011 at 12:02:26 from 71.219.67.175

Wish we were already there, I still have the darn drive ahead of me.

From Dale on Fri, Sep 30, 2011 at 14:36:34 from 69.10.215.11

Have a great race!

From TBean on Fri, Sep 30, 2011 at 16:27:33 from 75.169.118.47

Hard to resist sneaking out for a little tune up. You're gonna do great tomorrow!

Race: St George Marathon (26.2 Miles) 03:17:28, Place overall: 360, Place in age division: 47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Very warm day today.  When the car thermometer says it's already 76 degrees at 4:30am it's a bad sign.  Felt great for 21 miles and was on pace for 3:09ish then things went really bad really fast and I went from 6:45 for mile 21 to 8:20-8:50 pace the last 5 miles. 

Considering the warm temps and bit of head wind after mile 8 I feel OK about the race. I just don't seem to do well in heat. I did more daytime training this year than other years and I think it helped but not enough to get me past 21 miles in 1 piece.  Talked to about 30 people and maybe 28 of them had the same type experience crashing and burning sometime in the last 10 miles with just a couple lucky runners managing to have a great race.

Splits info below (goal pace and how many seconds -/+ ahead/behind of goal time)

1 - 7:37 (7:30 +7) stuck in the pack but OK with this mile being slow

2 - 7:28 (7:30 +5) nice to have a bit of tail wind for these early miles

3 - 7:00 (7:00 +5) Starting to feel really good, have to force myself to stay on pace.

4 - 6:51 (7:00 -4)

5 - 7:16 (7:15 -3)

6 - 6:41 (6:45 -7)

7 - 6:50 (6:45 -2)

8 - 8:09 (8:15 -8) Veyo - our nice little tailwind has turned into a mildly annoying headwind that continues most the rest of the race - also starting to warm up

9 - 7:54 (8:00 -14) Still feeling really good through this stretch

10 - 7:55 (7:45 -4) Getting bored with Dammaron Valley, lose my focus a little bit as I'm looking forward to some downhill

11 - 8:04 (8:00 -0)

12 - 7:30 (7:15 +15) Not too worried about the slower pace as I know I'll make up some time on the downhill miles soon to come

13 - 7:06 (7:15 +6)

14 - 7:14 (7:15 +5)

15 - 6:42 (7:00 -13) Downhill fun begins! I love this section of the course

16 - 6:34 (6:45 -24)

17 - 6:53 (7:00 -31)

18 - 7:00 (7:00 -31)

19 - 7:39 (7:30 -22) Since I've banked some time on the downhill I reward myself by slowing down a bit up the hill

20 - 7:20 (7:00 -2) First signs of trouble but still on pace

21 - 6:45 (6:45 -2) Shortly after I finish this mile I majorly crash and burn. I was quite surprised how suddenly and how completely I died just after this mile.

22 - 8:35 (7:00 race has gone to pot now and I'm +a zillion seconds off pace, don't care anymore just figure I'll make sure to qualify for Boston - 3:25.  With hindsight I should have maybe had a more ambitious goal to get me through these last 5 miles like sub 3:15 or something.  When all you have to average is 11 min miles to get the BQ it's not much of a motivator. I do alot of run/walk the rest of the race

23 - 8:28 (6:45)

24 - 8:41 (7:00)

25 - 8:53 (7:00)

26 - 8:30 (7:00)

.2 - 1:54 (1:30)

My quads are pretty hammered but other than that I don't feel too bad.  Looking forward to a rest week or 2 or month then maybe start training for Painters.




Asics DSTrainer #3 Miles: 26.20
Comments
From Brent on Sun, Oct 02, 2011 at 10:24:29 from 66.7.127.67

Tom, can't control the weather, very good race, hard to stay hydrated in those conditions. I think you have ran smart this year, staying healthy, very good year for you.

Stay Kool, B of BS Rools out

From Tara on Sun, Oct 02, 2011 at 11:09:46 from 199.190.170.22

Nice work! Hard to race when it's hot! Rest those legs.

From allie on Sun, Oct 02, 2011 at 11:14:34 from 24.10.191.18

nice race, tom. it sounds like the heat really took it's toll on everyone yesterday. way to fight through it to the finish. rest, recover, relax!

From josse on Sun, Oct 02, 2011 at 11:37:30 from 166.250.0.242

Great job Tom it was fun to cheer you on out on the course.

From Dale on Sun, Oct 02, 2011 at 13:17:05 from 69.10.215.11

Warm weather races are tough. Way to push thru for a good result!

From Clay on Sun, Oct 02, 2011 at 13:45:35 from 166.205.8.118

That's still a good time with the conditions Tom and Boston qualify to boot! It was a tough day! Have safe trip home.

From TBean on Sun, Oct 02, 2011 at 22:44:27 from 75.169.118.47

Great to know that you can qualify for Boston even on a hot day. I guess you'll have to save that PR for the next time you get near perfect conditions. Darn weather.

From JimF on Sun, Oct 02, 2011 at 23:26:30 from 166.205.14.27

Sorry to hear the weather didnt cooperate but great job hanging in to get the BQ. Staying on pace that long on a hot day should give you confidence that a PR is coming when you get a good day!

From Tom on Mon, Oct 03, 2011 at 11:51:31 from 67.199.180.90

Thanks everyone for the comments and support. Even though I crashed I feel pretty good about this race and really enjoyed the first 18-20 miles. Had some really good runner-high type moments and gained confidence that with better weather and a good training I can still pull off a few marathon PRs over the next few years, maybe even get that sub-3.

From Dave S on Mon, Oct 03, 2011 at 11:56:07 from 4.254.223.108

Nice job! That last 10K was tough today. I also talked to several people that had big slowdowns at the end [10 or 12 min per mile]. When hearing that 11 min miles for the last 5 miles will still get you a BQ, it makes you realize how good that time really is.

From jtshad on Mon, Oct 03, 2011 at 18:52:57 from 204.134.132.225

Good job on a difficult day, you ran well considering the conditions. It was great staying next door to you, thanks for the opportunity to get to know you and your family better.

From Kelli on Wed, Oct 05, 2011 at 20:36:43 from 71.219.83.151

So good to read about other people who just crashed and burned at some point for one reason or another---misery loves company! Sorry about the crash and burn issues, but a BQ is a BQ!!!

Great to chat with you guys for a minute after the race. ;o)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today or probably for a few days. Quads are still way hammered. Not sure what the deal is it's usually my calves that give me the most trouble after St George.  Since Kim became a pool running machine earlier in the year when she was injured, I may go with her over to her PT's pool a couple days this week and have her show me how it's done. Good to have a little down time once or twice a year and let the old body heal up nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Quads are still pretty sore but a lot better than yesterday.  Just before lunch went with Kim over to her PT's office where she showed me the fine points of pool running. I felt pretty awkward at first but got into a better groove after 10 or 15 minutes.  But I don't think I ever got to where I could glide thru the water as speedily and gracefully as Kimi.

Ended up getting 60 minutes in the pool, HR was around 120 mostly. Probably about like a slow 5 mile run.  The time went by quicker than I thought it would, it helped to have Kim and others in the pool to talk to. My legs seem pretty happy about the workout.

Don't think I'll try any running until Thursday at the soonest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Was wide awake around 5:30 so I went downstairs and walked on the treadmill with the incline maxed out (it doesn't go very high). Walked 3 miles in just under 50 minutes, with the incline my HR stayed mostly in the 125-130 range. Not too bad, similar to the exercise bike.

Later went to the gym for 30 min XT + core.  Legs feeling pretty good today I'll try a short/easy run tomorrow. 

Comments
From Jeff L on Thu, Oct 06, 2011 at 10:32:37 from 74.81.227.108

Good job on the race last Saturday. That heat sounded brutal.

From TBean on Thu, Oct 06, 2011 at 10:50:11 from 63.241.173.64

Nice cross training this week. I see you're not letting your body go to pot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Legs were feeling good so I was itching to try my first post-SGM run.  But the weather didn't look quite so nice - cold, windy, and rainy as I walked over to the gym.  So I had to decide: warm, dry treadmill OR cold, windy and rainy roads.  So I went with the easier choice and headed out into the rain and wind!  I really truly dislike the TM and would rather run outside in almost any conditions except maybe for snowy/icy/slippery roads.

The weather ended up not being so bad and didn't really bother me.  More bothersome was the lingering aches and pains and fatigue from Saturday.  My left quad and right calf are still pretty tender and my legs overall are still pretty fragile.  Kept the pace nice & easy and I'm thinking tomorrow I may see if Kim wants to head back over to the PTs office for some pool running.

8:38/138 (nice seeing that HR down in the 130's for this pace)  

Brooks Launch Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Did 60 min of pool running with Kimi.  Had a hard time getting very motivated to put much effort into it, heart rate never got much over 120.  But I imagine it was still good to get it done, makes the post-marathon legs feel pretty happy. Maybe I'll try 6-8 slow running miles tomorrow.

Comments
From Kelli on Fri, Oct 07, 2011 at 21:58:48 from 71.219.83.151

GOOD LUCK TOMORROW! I still feel unmotivated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Kim and I slept in today and went out later in the morning after it was light. A bit drizzly and breezy but not so bad once we got warmed up.  Looks like St George weather is perfect for running today, too bad the marathon wasn't today :(

Legs felt better than Thursday but still have just an overall feeling of fatigue. It was nice to run with Kim and not worry about pace or races or whatever.

9:18/145 (not sure what's up with the high HR, maybe has to do with my eating both mine and Kim's big desert last night not long before bedtime)

Asics DSTrainer #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6-miler with Kim just before lunch. Temps pretty dandy for running but a little breezy. Legs are feeling better all the time, maybe 70-80 percent recovered. 

9:06/139

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early morning run. Nice temps around 50 degrees.

8:33/153

Asics DSTrainer #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Late morning run on an absolutely beautiful fall day.  Ran about 4 with Kim and 3 solo. Starting to feel pretty darn good and mostly recovered from the marathon. Toward to the end of runs I'll maybe start to feel the lingering fatigue start to kick in and HR starts ratcheting up, but for the most part feeling great.  Plan on keeping the pace in the easy range mostly slower than 8 min through the end of October.

8:50/143

Asics Gel 2150 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just another dandy easy run on a near perfect fall day. 

8:28/150 

Asics Gel 1150 Miles: 6.00
Comments
From Kelli on Thu, Oct 13, 2011 at 14:27:31 from 71.219.83.151

I hate that I am missing out on all of this good weather! Glad you are enjoying it. Looks like you are feeling GREAT!

From Tom on Thu, Oct 13, 2011 at 14:35:19 from 137.65.56.2

Kelli - sorry to hear about the PF flair up and other lingering aches and pains. Hopefully taking a week or 2 off from running will do the trick!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Dandy little 5 miler with Kim in the late morning.  Man it sure would be sweet if the weather could stay like this for a couple months or so.  

8:46/133

Asics DSTrainer Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

First double-digit miles run since SGM. Went out with Kim at 6am to meet up with the SF crew. Not too many showed up today. Mostly ran with Hal and Kim joined in toward the end. Felt pretty good but the 12 miler felt too much like 20.

8:52/144

Asics DSTrainer #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Went out in the dark with Kimi for 6 miles. Not used to the early morning schedule so much anymore, I woke a little brain dead and grumpy and I don't think I was very good company. Sorry Kim!  Got hit by a few drops of rain along the way but temps were actually pretty nice in the 50's but a bit muggy.

9:06/139 

Late AM: 4 more miles at work.  Sun was out now and a pretty nice day although a little windy. At mile 3 I noticed I was right on the 8-min dude's tail so I sped up just enough to catch him before getting to 4.

7:59/150

Brooks Launch Miles: 4.00Asics DSTrainer #2 Miles: 6.00
Comments
From TBean on Mon, Oct 17, 2011 at 16:07:23 from 63.241.173.64

Way to show the 8 min guy who's boss!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Went out in the late AM on another spectacular fall Utah day. Nothing too fancy just a nice easy relaxing run.

8:24/144

Asics Gel 2150 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Ran 8 miles just before lunch. I wanted to do something to get my HR up near it's max just so my body doesn't get too used to all the easy runs. But I didn't want to pound my legs so I figured some uphill repeats would do the trick. Ended up doing 6 repeats, jogging back down the hill in between. Felt pretty good.

8:10/162 max HR 191

Asics DSTrainer #3 Miles: 8.00
Comments
From TBean on Thu, Oct 20, 2011 at 11:00:19 from 63.241.173.64

Good man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Early AM: Ran 6 miles easy on a dark and nippy but nice morning.

8:39/150

Late AM: 3 more easy miles at work.

8:11/148

Asics Gel 1150 Miles: 3.00Asics DSTrainer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice recovery run in the early morning with Kimi during the first part of her long run. Legs feeling pretty good, I enjoyed the run and relaxed pace.

9:20/140 

Asics DSTrainer #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Down in St George for a quick trip to attend condo HOA annual meeting. Got up bright and early to get the long run out of the way.  Temps in the 50's which to me is about perfect running weather, it was great to wear a short sleeve shirt in late October. Saw a few runners who didn't see to agree with me that 50's is short sleeve weather, looked like they were dressed for winter.

Felt really good today, running was easy and it seemed like the run was over barely after I started. I think today's and yesterday's runs were some of the most enjoyable I've had for a while.  Looks like maybe the SGM recovery may be complete!

8:19/155

Asics DSTrainer #3 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

AM: Seven easy miles in the dark and wind. Temps still nice for October but it looks like that is going to change in a few days.

8:35/154

Noon: Three more miles at work. Bright sunny day, I was able to run sleeveless. Legs felt pretty good so I went with it and snuck in an MP mile at the end.

7:34/166 

Brooks Launch Miles: 3.00Asics DSTrainer #2 Miles: 7.00
Comments
From TBean on Mon, Oct 24, 2011 at 16:21:42 from 63.241.173.64

Starting the week out very nice.

From Calvin on Mon, Oct 24, 2011 at 21:49:55 from 66.182.67.156

Nice going Tom. Good mileage for the day.

From Brent on Mon, Oct 24, 2011 at 23:25:34 from 66.7.127.67

Tom, nice run with Cat and the moon. Sounds like your feeling well.

Stay Kool, B of bS Rools out

From Tom on Tue, Oct 25, 2011 at 15:36:36 from 137.65.56.2

Thanks guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice recovery run with Kimi just before lunch. Temps cooling off a bit today but still a pretty nice day.

8:50/140 

Asics Gel 2150 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

Ran some uphill repeats in the late AM, similar to last week but added in 1 more repeat. Felt pretty good, temps a little nippy with wind from the south but not too bad.

7:53/162 

Asics DSTrainer #3 Miles: 8.00
Comments
From TBean on Wed, Oct 26, 2011 at 16:24:57 from 63.241.173.64

Nice to see you haven't lost focus as the year windes up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran just before lunch at work.  Chilly but sunny and not too bad if you were dressed right. I enjoyed the run, didn't pay much attention to the watch so was surprised when the pace stayed in the 7's.

7:51/160 

Asics Gel 1150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice 7 miler with Kim just before lunch. 

8:47/138 

Asics DSTrainer #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

So Kim and I tried our hand at race pacing today at the Halloween Half Marathon.  When we agreed to pace the 2:30 group I don't think we we're figuring at that time that it might be a little hard to ave 11:25 miles on a very downhill course. But we were able to pull it off and came it right around 2:29 so I think we pretty good. 

Running at that pace ends up giving you a whole different kind of workout so this is probably more of a cross-training workout. I found my quads were getting very tight toward the end and I was almost cramping up. Almost feel more beat up than after running my normal long-run pace.

Didn't have a lot of folks who stayed with us from start to finish but I think we helped a few different runners along the way.

Gotta say that the organization was pretty horrible for a race this big (I heard 4000 runners this year!).  Horrendously long lines to get packets with many folks finding their packets not even there after the long wait. Than more horrendous lines waiting to get on the busses.  I liked the course itself but have no plans of ever paying to run in this race unless they get a clue and figure things out.

Asics Gel 2150 #2 Miles: 13.50
Comments
From JimF on Mon, Oct 31, 2011 at 12:48:35 from 98.253.193.207

Very nice way to give back to the running community. I can understand how running at a much slower pace could be difficult. Probably different muscles, etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Early AM: Ran 7.5 in the bottoms and around ballpark area. Still a few minor aches & pains from the downhill miles at slower than usual pace on Saturday. But overall felt OK.

8:25/155

Lunch: Ran 3 more in the sun.

7:55/155 

Asics DSTrainer #2 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy recovery run on an overcast but warmish morning.  Toward the end I got a few drops of rain on my head but luckily missed out on the heavy duty wet stuff.

8:43/148 

Asics DSTrainer Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Feels a bit too much like December/January today. Brrrrr!  So today it was finally time to test out the (hopefully) marathon-recovered legs and try a nice 4 mile tempo run.  Wanted to see how 6:45-6:55 pace felt as I haven't run this pace for quite a while and this is where I'd like to be for the SG/Painters 1/2 marathon in January.

I cheated a little bit and gave myself some tailwind and slight downhill. But hey I figure since SG is over 2000 feet lower elevation that this balanced things out and mimiced what I might feel like down there.

Things went OK although I probably went out a little too fast and was pretty maxed out the last mile as indicated by my HR in the 190s.  So I've got some work to do to be able to hold this pace for 13.1.

Tempo mile splits/HR:

1 - 6:43/166 (most the good downhill is in this mile)

2 - 6:47/182

3 - 6:47/187

4 - 6:46/190

Overall: 6:46/181 (max HR 193) 

Asics DSTrainer #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: Went out early for 6 on a cold/windy morning. Just took it easy.

8:38/148

Noon: Ran 3 more miles watch-free. Still chilly but warmer than yesterday and the sun was great.

Brooks Launch Miles: 3.00Asics DSTrainer Miles: 6.00
Comments
From TBean on Thu, Nov 03, 2011 at 15:55:27 from 63.241.173.64

Racking up some good miles. Looking like you may have a good Painters in January.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 with Kim on a sunny, fairly warm, but VERY windy late morning. Kim had some good mojo going she was cutting through that wind like a hot razor thru butter, I had a hard time keeping up and I actually wimped out and backed off the last mile when she turned on the jets for a sub-8 min mile. Looks like the long run tomorrow morning could get interesting weather-wise.

8:47/140 

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Had some good snowy, windy weather for some of the run today. Was a bit crazy at times when running west but overall it wasn't too bad. We've certainly ran in a lot worse.  Kim and I went at 6 to meet others at the stake center. Bad weather must have scared most folks away as Alan N was the only other runner to show up. So the 3 of us had a nice little run in the snow with just a mile or 2 of windy with snow pellets blasting us in the eyes.

I parted ways with Kim around mile 8 or 9 and then with Alan shortly after that. Finished up solo go on the river trail and checking out some of the recently added sections. Just kept the pace nice and easy. Overall I thought is was a quite enjoyable run.

8:55/146 

Asics DSTrainer #3 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Went out around 5:45 on an overcast but not too cold or windy morning.  Felt pretty good and enjoyed the run. Towards the end it started snowing just a bit.

8:13/151

Later at work ran 3 more without the garmin. I was hoping to see some sun for this run but not to be. May have even been colder than this morning.   Probably around 7:45-8:00 pace.

Asics Gel 1150 Miles: 3.00Asics DSTrainer #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Working at home so I was able to go out just before lunch with Kim and run in the river bottoms and on the trail. Chilly day but lots of sun and no wind which actually made for a really nice day to be out.  Turned to be a very relaxing and peaceful run.

8:51/137 

Asics DSTrainer Miles: 7.00
Comments
From JimF on Wed, Nov 09, 2011 at 08:47:33 from 98.253.193.207

It is nice to be able to work from home and run when you want. Glad it was a good day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.003.000.008.25

Went out just before lunch on a day almost identical to yesterday as far as the weather. Warmed up about a mile and half with Kim then we did our own thing with some hill-ish workouts.

Did 8 uphill repeats jogging back down hill in between.  This workout really wore me out, seems like there's nothing like charging up a hill to get the HR maxed out. Glad to be done now it's time for a nap!

8:08/164 max HR 194

Asics DSTrainer #3 Miles: 8.25
Comments
From Calvin on Wed, Nov 09, 2011 at 15:29:43 from 209.23.216.3

Nice solid running there Tom.

You have the heart of a 26 year old.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Early AM: Just me and the big full moon on a dang cold/windy morning. Heading into the canyon wind got a cold headache and brain freeze and started feeling a little goofy. Notice that my HR also way high for this pace.

9:03/151

Late AM: Another 3.75 in much nicer, warmer, sunnier conditions at work. HR still a little high for the pace but a lot better than this morning.

8:30/148 

Brooks Launch Miles: 3.75Asics DSTrainer #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Yes that's right. Today Kim and I ran 6.90345 miles just before lunch.  Why 6.90345? I guess that's the riddle for the day.

9:12/133 

Asics Gel 2150 Miles: 6.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Nice relaxed long run today.  I heard rain falling when I woke up and wasn't feeling too eager to run double-digit miles in nasty weather.  But turns out we lucked out and the rain was just finishing up before we started and it ended up being a nice morning, albeit a little breezy at times.

Had a little better turnout this week than last. Kim and I ran mostly with Chad, Pat, and Dan and enjoyed some very low-key social running (and walking and standing around talking) miles.

Later I parted ways with everyone to get in a few more miles solo. I got feeling really good with a bit of a second wind and the last 5 or 6 miles flew by as I just kind of zoned out. All in all a quite enjoyable run.

With a good string of 50+ mile weeks I'm about due for a rest week but I'm trying hold off until Thanksgiving week. Need to be smart and listen to my body I'll likely keep the pace nice and easy most all days next week.

Only 10 more days until our son Tyler comes home from Denmark! Woohoo!! Looking forward to his return and enjoying Thanksgiving, probably my favorite holiday.

8:51/148

Asics DSTrainer #3 Miles: 16.00
Comments
From TBean on Sat, Nov 12, 2011 at 16:38:46 from 75.169.117.244

Another impressive week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Ran 8 miles on a breezy morning. Legs felt pretty good.

8:28/153

Noon: Couldn't resist the bright sunshine so I went 3 more miles at work. When I got back to the office I learned that I may have had a little something to do with Kim getting locked out of the house during her run. Oops! Sorry Kim!

7:59/154 

Brooks Launch Miles: 3.00Asics DSTrainer Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice relaxing run with Kim in the late AM. Cloudy and a little breezy today but not too cold, would've been nice to see a little more sun.

9:00/131 

Asics DSTrainer #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.005.000.009.25

Waited until around 11am to do the run so I could enjoy all the nice sunshine!  Original plan was for 3 x 2 mile tempos with 5 min rests.  But since I've been feeling a little fragile lately I was prepared to cut the workout short.

Legs actually felt pretty good but my aerobic conditioning just doesn't seem to be up to snuff. Or maybe with the high miles lately I'm carrying around some lingering fatigue to make things harder than they should have been.  First 2 miles felt OK but 2nd set felt harder than they should have for the pace I ran it. Made the decision to bag the 3rd 2 mile set and just try to get 1 quality mile and not worry about the 2nd mile.

Splits for 1st set: 6:51, 6:53.  2nd set: 6:55, 6:52, 3rd set (1 mile only): 6:44

Overall: 9.25 miles, 7:40 AP, ave/maxHR 169/190 

Asics DSTrainer #3 Miles: 9.25
Comments
From Kam on Fri, Nov 18, 2011 at 09:00:49 from 174.23.247.182

That's a high quality workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 6 easy miles, legs feeling pretty good after the tempo run yesterday.

8:40/150

Noon:  3 more easy miles. Temps in the high 40's but a little breezy and cloudy.

8:15/145 

Asics DSTrainer #2 Miles: 9.00
Comments
From TBean on Thu, Nov 17, 2011 at 16:11:06 from 63.241.173.64

You're pretty dang consistant!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles in the early morning. Quite warm and mild for November, the calm before the storm coming later today I guess. Looks like we could get hammered pretty good.

8:50/150 

Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

It was snowing heavily when we went to bed so wasn't sure what to expect in the morning.  Fortunately the roads, although a bit sloppy in places, were runnable and the temps were relatively mild (35-40) with little or no wind.

Kim and I met up with Dan and Chad and ran a few with them, then parted ways and ran with David and Kay for a few more miles. Finished the last 8 or 9 miles mostly solo.  Legs felt pretty good today, with the early slower pace miles  I was able to finish strong the last half of the run.

Now looking forward to a rest week next week, a nice holiday, and best of all our boy #2 Tyler's return from Denmark on Tuesday!! Lots to be thankful for!

8:43/147

Asics DSTrainer #3 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 5 with Kimi in the early morning on an overcast but mild day.  We avoided getting caught in any rain or snow.

9:09/135

Later ran 3 easy miles at work and once again was lucky to avoid the rain.

8:25/141

Getting excited about tomorrow! 

Asics Gel 1150 Miles: 3.00Asics DSTrainer Miles: 5.00
Comments
From TBean on Mon, Nov 21, 2011 at 15:37:16 from 63.241.173.64

I'm assuming you're not heading down to Sanpete this weekend with the Big homecoming going on. But if you do lets see if we can hook up for a run.

From Tom on Mon, Nov 21, 2011 at 16:09:23 from 137.65.56.2

Terry we're actually headed to the hills east of Heber on Wednesday until Friday. We rented a big cabin and will be having a big shindig with some Stilsons and some Lees.

Have fun down in Sanpete and enjoy a nice run to burn off some pie! Maybe you'll find Andy the Clydesdale King and get some miles in with him. We need to get that boy to Boston.

From Jeff L on Tue, Nov 22, 2011 at 08:50:00 from 74.81.227.108

I'm assuming that your boy is coming home from a mission. I can only imagine the excitement on the parents end of things. Congrats.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.001.009.00

Warmed up with Kim down in the river bottoms after the kids were off to school. Then I did some mile repeats while Kim did her thing. Day off of work today as we are picking up our son Tyler at the airport this afternoon as he returns from 2 years in Denmark. Excited! 

Nice sunny day but a little chilly. Started out in the low 30's and a little breezy from the canyon but probably ended up around 40 degrees.

Plan for me was 4 x mile repeats at 5K - 10K pace with .5 mile rests.  I cheated a little bit and worked it so I had tailwind and slight downhill for the repeats, but I also shifted my goal pace accordingly and was shooting for 6:15-6:30 pace.

I felt pretty good today, best I've felt for a faster workout for a quite a while. Maybe the excitement of seeing Tyler has me all fired up.  Would have been a good day to race a 5K. I'm encouraged with how things went today.

Mile splits and HR info as follows:

1 - 6:16/172 (.5 mile slow jog rests in between each mile repeat)

2 - 6:15/182

3 - 6:18/186

4 - 6:14/186

Overall:  7:48/165 max 191


Asics DSTrainer #3 Miles: 9.00
Comments
From TBean on Tue, Nov 22, 2011 at 15:00:15 from 63.241.173.64

So you Warmed up with Kim in the river bottoms. Sounds like a nice thing to do before your run.

Also, nice mile repeats.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice easy recovery run just as it started to get light in the morning. Ran just over 3 with Kim then 5 more solo.  Legs feel great after the hard run but I've got a really bad kinked neck, can't figure out exactly what caused it. Started a few days ago but got much worse last night. Seems like as soon as one ache & pain goes away another jumps in to takes it's place. Oh well no worries, so much to be thankful for. 

Looking forward to spending the next few days with family and hearing all about Tyler's experiences the last 2 years in Denmark. So nice to get him home safe and sound.

8:47/138

Asics DSTrainer #2 Miles: 8.00
Comments
From Clay on Wed, Nov 23, 2011 at 15:25:09 from 63.248.35.54

I have a kinked kneck too! There must be something in the air! I'm glad your boy made it back safe and sound. Enjoy the Holidays;)

From Dale on Wed, Nov 23, 2011 at 17:43:10 from 69.10.215.11

Thanksgiving will make it all better :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Happy Thanksgiving!!

Having a great time with family up at cabin by Heber City. Haven't had the entire family all together at once for such a long time.  So great to see everyone enjoying (so far) each others company up here in the mountains. Weather is also cooperating and quite mild for late November.  Lots of deer near the cabin, hoping to maybe catch a moose sometime during our stay.

Went out with Kim and ran down the mountain just after it got light.  Kim's brother and Dad were great to pick us up down in the valley so we didn't have to run back up the steep uphill. It was tough enough to run down the steep stuff!

So much to be thankful for, could spend the entire day listing everything. But I think instead I'll spend the day hanging out with those I'm most thankful for.


Asics Gel 2150 Miles: 6.60
Comments
From Kim on Thu, Nov 24, 2011 at 15:08:15 from 66.205.216.39

:D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.002.600.5012.20

Slept in a little bit and didn't go out until about 8am. Nice day today, sun shining brightly and not much wind.  A bit on the nippy side (around freezing?) but not so bad with all the sunshine.

Plan was to finish off this rest/reduced-miles week by throwing in a 5K time trial in the middle of my long run. Did a long, slow 5 mile warmup with a few strides at the end. Then did the 5K on the same course we did Kim's time trials last year. 

Not an entirely honest course as it starts with some good downhill the first 1/4 mile and usually tailwind with overall net downhill.  But we've noticed that your 5K time on this course is a good predictor of what you can do at St George Painters 5K on a flat loop course at lower elevation and (usually ) warmer temps in January.

Goal pace was between 6:15 to 6:30 and I was hoping to go under 20 minutes since I don't think I've done that for over a year.  Turns out I was feeling pretty good (notwithstanding all the Thanksgiving pie) and was able to run it in 19:49.  Nice to see my training starting to finally kick in and my legs/cardio able to hold the faster pacing a little better!

Overall time: 19:49, ave/max HR: 182/190  Splits:

1 - 6:18 (172)

2 - 6:28 (185)

3 - 6:26 (189)

.1 - :37/6:15 pace (190)

I think we put this course in the Course Tool so if I can find it I'll post the map/graph below.

Asics DSTrainer #3 Miles: 12.20
Comments
From Brent on Sat, Nov 26, 2011 at 22:18:41 from 66.7.127.67

Tom, good work, still some speed in those legs. You were made fo fly down those hills.

Stay Kool, B of BS Rools out

From TBean on Mon, Nov 28, 2011 at 11:22:01 from 63.241.173.64

Sweet!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Early AM: Ran 1.5 with Kim then 6.5 more solo on a nippy morning.

8:48/151

Late AM: Ran 3 more easy miles.

8:11/149 

Asics DSTrainer #2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice 7 miler with Kim in the late morning. Beautiful day today for late November, low 40's, sun shining brightly and no wind. Can't beat that!

8:41/140 

Asics DSTrainer Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.003.000.0010.10

Ran in the late morning down in the river bottoms. Plan was to do 4 mile tempo run in the middle of the run on my slightly-downhill-usually-with-a-tailwind course that I did a few week ago. 

I had a slight headache during the morning so I wasn't sure how things would go. Goal pace was 6:30-6:45.  Felt good the first mile (that has the most downhill) but then winds kicked up and I had a stiff headwind instead of the usual tailwind and I didn't feel good for mile 2. Decided to bag the last mile and be content with 3 mediocre miles.

Was only planning on 8 or 9 miles total but ended up locking my car keys in the car so I had to run back home and ended up with just over 10.  Had an upset stomach thru the afternoon.

Splits/aveHR: 6:34/164, 6:57/182, 6:57/186

Overall: 7:49/162 max 187

Asics DSTrainer #3 Miles: 10.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I'll usually endure about any weather rather than resort to a dreadmill run.  But dang windy days can bring out the wimp in me and push me onto the mill. Today happened to be one of those days. Strangely enough I didn't mind the treadmill so much, usually I about go bonkers but for whatever reason I was OK today.  I was however ready to be done after my 7 miles.

8:30 pace, incline around 1 or 1.5 seemed to put my HR in the same zone I'd be at this pace out on the roads. 

Brooks Launch Miles: 7.00
Comments
From JimF on Fri, Dec 02, 2011 at 16:54:40 from 98.253.193.207

I'm with you on the wind. That pushes me to the TM as well. Just no fun battling the wind the whole way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 with Kimi in the late AM on a cloudy but calm day.  Neither of us slept so great last night so we mostly kept the pace nice & easy.  Sure love being able to work at home and run whenever and hang out with Kim over lunch!

8:59/136

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

What's the deal with it being stormy every weekend? Snowing lightly this morning and the roads had enough snow sticking to make things a little slick in spots. Kim and I met up with the SF running gang to begin the run. 

Had quite a few runners out today despite the weather.  Actually with the light snow and not much wind the weather wasn't too bad. Not too cold either. The main problem was just the slick spots on some of the roads.

Ran with the gang for 5 or 6 miles then I was in dire need of the bathroom at the park so Kim and I parted ways with the group and did our own thing for a while. Felt pretty sluggish for much of the run, I think I must have some minor bug this week causing my wimpiness and GI distress the last few days.

Finished up solo for the last 5 or 6 miles, actually got feeling better toward the end, maybe the endorphines kicked in.

9:09/147

Asics DSTrainer #3 Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Since my treadmill run last week wasn't as horrible as usual to me for a treadmill run, and after seeing the temps were around 12 degrees with wind chill around 0, slick roads, etc...  I decided to fire up the treadmill in our basement that a neighbor gave to us a few months ago.

YUK! Last week's TM run must have been a fluke because I really was hating it the entire run. If I'm forced to run on the TM again I'll try it with MP3 player and maybe buy a fan and see it that helps. Only made it to 4 miles until I just couldn't handle any more. 

Noon: Much better run outside in the sun.  Still cold around 20 degrees but with the sun it felt more like 30.  Ran 7 miles mostly with Kim. SOOO much nicer than the treadmill.

8:37/150 

Asics DSTrainer #2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles just before lunch, some with Kim and some solo.  Even though it was only around 20 degrees I thought it was a beautiful day with the sun shining and no wind. Legs seemed to have a lot of zip but I held back since I have a hard workout planned for tomorrow.

8:23/146 

Asics DSTrainer Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.500.5010.00

Another chilly but nice & sunny & NOT windy December day. Speed work day today. Jogged for a mile and a half or so down to the river bottoms with Kim, then did a few strides in prep for a Yasso style workout.  

Plan was for 6-10 x 800 repeats at around 3:00-3:20 pace, similar to what I did a couple times last summer.  Kim didn't do the same workout but she stayed around the stretch of road (by the row of trees) I was running on and provided great support and encouragement. 

Temps in the low 20's which is not ideal for speedwork but with the sun shining it wasn't too bad. I don't think the cold slowed me down any more than maybe 2 or 3 seconds per 800.

Ended up doing 8 repeats.  I suppose 10 would have been better but 8 was better than 6 or 7. The first 3 repeats I was going off some markings on the road that supposedly .5 miles apart, but it became obvious based on what the clock and both mine and Kim's GPS were telling us that it was short.  

Kim figured out that if I ran from a certain tree to a certain road sign it was right at .5 and my GPS agreed.  So I ran the modified stretch of road for the last 5 repeats and ended up being right around 3:10 for each of them.  I think the first 3 too-short repeats were just a hair quicker than this. Splits & HR info below.

Max HR 191

1 - 2:56(short, 3:09 rest) ave HR 173

2 - 2:56(short, 3:06 rest) 178

3 - 2:58 (short, 3:03 rest) 178

4 - 3:10 (3:10) 180

5 - 3:09 (3:10) 181

6 - 3:11 (3:11) 182

7 - 3:09 (3:11) 182

8 - 3:10 182

Ended with 2 mile cooldown with Kim.  Overall I'm pleased with the workout. 

Asics DSTrainer #3 Miles: 10.00
Comments
From Clay on Wed, Dec 07, 2011 at 18:22:11 from 63.248.35.54

Nice speed workout Tom!

From TBean on Wed, Dec 07, 2011 at 19:30:14 from 63.241.173.64

Well done!

From Brent on Thu, Dec 08, 2011 at 00:24:53 from 66.7.127.67

Tom, very nice, 100 commando points for cold weather tough workout. By the way, do you think Yasso is correct, do 800s at 2:59 and run a 2hr 59 min marathon? I can't remember how have repeats he recommends to reach that goal, interesting concept.

Stay Kool, B of BS rools out

From Tom on Thu, Dec 08, 2011 at 09:48:22 from 67.199.180.90

Thanks guys.

Brent I think the Yassos are a pretty good predictor of marathon potential, assuming of course that you put in all the miles and training required to train properly for a marathon. If I remember correctly he says you need to be able to do 10 of them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice & easy 7 miler at work just before lunch in the sun. 

8:15/145 

Brooks Launch Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Another nice & easy 7 miler just before lunch in the sun.  Unfortunately the haze seems to be getting a little worse each day the last few days and the sunshine was a bit on the filtered side.

8:18/144

Asics DSTrainer #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Early morning long run with Kim and the SF gang. Today we were treated to a pretty groovy lunar eclipse between 5:45 and 7:15.  A bit chilly below 20 degrees and windy at times, but overall a very enjoyable run.  Finished the last 4 or 5 miles solo to get to 18 miles for the day and 60 for the week. Haven't done that for a very long time and it may not happen again for a while.

8:46/150 

Asics DSTrainer #3 Miles: 18.00
Comments
From TBean on Sat, Dec 10, 2011 at 14:07:18 from 75.169.117.197

A great running week! Extra points for doing it in December.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Early AM: 5 miles on a very breezy but not as cold as usual morning. Been dealing with a stupid kinked neck again.

8:41 

Late AM: 6 miles out and back at work. I was surprised how easy the pace was feeling on the way out, but then I finally figured out when I turned around I had had a tail wind that I didn't notice. But I sure seemed to notice the head wind on the way back and ended up slowing the pace quite a bit.

8:13/156 

Brooks Launch Miles: 6.00Asics DSTrainer #2 Miles: 5.00
Comments
From Kelli on Mon, Dec 12, 2011 at 15:55:46 from 208.64.89.6

Nice runnin'! Sorry about the neck, it makes it hard to look both ways before crossing!

From Clay on Mon, Dec 12, 2011 at 20:57:12 from 67.172.225.25

Nice start to the week Tom! I have been dealing with a darn kinked neck to for the last week, very frustrating! Hang in there and keep up the good work you are in a really good grove right now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice 7 miler with Kim around 11am.  Weather a little bit unsettled with a mix of sun, clouds, light snow and a touch of breeze.  But overall warm enough for shorts and maybe 2 layers of running shirts.  

Had a nature run today, "birds and beavers" was the theme.  First we found that a beaver had dropped a tree by the river across the trail.  Then saw a huge owl, an even huger Blue Heron(??) and a fat fluffy hawk being tormented and picked on by some dinky little bird with an attitude. Fun stuff!

8:52/135 

Asics DSTrainer Miles: 7.00
Comments
From JimF on Tue, Dec 13, 2011 at 22:48:27 from 64.134.188.23

Nice that you get to see some interesting things while running. Always seems to make the run more enjoyable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.000.5010.00

Hard workout day. I haven't been at 100% this week dealing with achey/stiff neck and upper back. Not sure if it's virus related or if I've just have skeletal/disk issue in that area. So wasn't sure what to expect for the planned workout - 3 x 1.5 mile repeats with .5 active rest/recovery in between each one. 

Thankfully Kim had good motivation and attitude to help me get over my low motivation to do anything hard today.  Overcast and light snowy weather wasn't helping much either, but after a mile warmup jog with Kim I was feeling pretty good. We parted ways at that point and I finished my warmup with another mile slow easy running and some strides.

Did the 1.5 m repeats on the same stretch of road I've been doing most of these types of workouts lately that has net downhill and sometimes a tailwind. Not much wind at all today but I felt OK. Not super but OK and I was OK with that for today.

Wimped out a little on the last repeat but stayed within the goal pace range of 6:15-6:45. Split time/pace/aveHR info below:

1 - 9:38/6:25/172 (most the downhill is during this one)

2 - 9:45/6:30/183

3 - 9:51/6:34/186

Max HR 191

Asics DSTrainer #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Just a nice little 7 mile recovery run. I was hoping for a bit warmer and a bit more sunny but not bad for winter.

8:15/145 

Asics Gel 1150 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Day off work today.  Waited until after kids were off to school then Kim and I drove our problem-child-used-car (is it the car that's the problem child or is it our problem child's car?) down to the mechanic shop then we ran back home along random roads and trails on a bit of a dreary, cloudy, chilly morning. 

Feeling a little sluggish, seems like with cold, humid weather it's always hard for me to get going. But still a good run as we kept the pace nice and easy.

9:09/139

Asics DSTrainer #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.002.000.0014.00

Nice early morning run with Kim and SF runner crew and a few solo miles.  Chilly and foggy/smoggy again but no wind and it seemed warmer than what weather.com said it was.  Legs seemed to have pretty good pep so I did a few MP miles and a couple HMP miles.

8:08/156

Asics DSTrainer #3 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Got out just about sunrise time although with our lovely inversion as of late we don't ever get to actually see any sun unless we drive up a canyon. Ran about 4 solo then 7 more with Kim. Felt OK but with the cold/humid/smoggy conditions my calves like to be real tight.  Looking forward to Christmas and seeing some sun and warmer next week!

Asics DSTrainer #2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

8:53/136

Asics DSTrainer Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.001.0010.00

Went out around 9:30 with plans for 5 x 1 mile repeats with .5 mile jog rests. Warmed up a mile or so with Kim, just about the time we headed out the door it started snowing pretty good and many of the roads were getting slick. Wasn't sure if the fast workout was going to work but fortunately the main roads were clear enough to do it.

I've learned the hard way before that in cold, snowy weather (probably 25-30 degrees today) I need to ease off the pace a bit or I'll just end up getting frustrated and tired and quit the workout early or maybe get injured. So I decided to give myself a big pace window (6:15-6:55) and just take whatever my body wanted to give me. This seemed to workout OK as I was able to complete the workout, just at a slower pace than I could likely do in nicer conditions. Thankfully the wind stayed under control and I didn't have to deal with any nasty headwinds.

Did this workout on pretty much flat stretch of road and not on the slightly downhill stretch that I've been cheating on for most my recent hard workouts. 

Splits as follows (ave pace/HR):

1 - 6:35/172

2 - 6:37/179

3 - 6:34/181

4 - 6:39/183

5 - 6:38/183

Overall: 7:51/161 max 191 

 

 

Asics DSTrainer #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Went out around 11am. Beautiful sunny day with no smog. A bit of wind from the south but can't complain much since everything else was so nice. Just a nice easy recovery run.

8:29/140 

Asics DSTrainer #2 Miles: 7.00
Comments
From Brent on Thu, Dec 22, 2011 at 16:53:06 from 168.178.30.219

Tom, have a Merry Christmas, we are going down to St. George the day after xmas for a week. gotta love those clean air days. Thanks for the comments on the cross training. Xmas is so much fun with the kids and grand kids, we so lucky to have wonderful families.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Another nice sunny (albeit a bit nippy) day.  Ran 7 miles easy with Kimi around noon.

8:40/139

Asics Gel 2150 Miles: 7.00
Comments
From TylerS on Sat, Dec 24, 2011 at 13:51:21 from 63.248.99.121

Tom you looked strong this morning when I passed you. I couldn't tell it was you until I passed. Usually you have on shorts and then I know that it is you for sure!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

A bit on the nippy side this morning around 10-15 degrees. But I must be getting used to it, it didn't seem too bad. Maybe because the canyon winds were being gentle. Kim and I got in a couple miles before the group got together then we joined up with the gang.  I was able to get in quite a few faster miles that dipped into the MP range.

8:13/156

Asics DSTrainer #3 Miles: 16.00
Comments
From Brent on Sat, Dec 24, 2011 at 18:24:03 from 66.7.127.67

Tom, nice solid run in cold weather, wow, you have a great base going into 2012, happy holidays, happy trails to you, without Roy

Stay Kool, B of BS Rool sout

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8:45/145

Asics DSTrainer #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles with Kimi on a glorious sunny desert morning in St George. Did a little exploring in areas we haven't run before. Gotta love the mornings down here when the sun first hits the red rock.

Asics DSTrainer #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.004.000.009.10

Drove with Kim down to the Dixie Center then ran on the trails that are part of the Painter's 1/2 course.  Wanted to get in a tempo run ideally 6 miles at around 6:50 pace but with the cold weather and my head cold I just didn't have it going today. Couldn't seem to get my legs to want to move at all even though my HR wasn't very high.  Probably should have done a longer warmup before starting in on the tempo.  Ended up stopping the tempo run at 4 miles.

Gotta say that even though the mornings are cold, the afternoons are glorious down here in St George with temps in the high 50's, might even hit 60 today. Great for hiking! Been having a blast with Kim and the kids!

7:47/160

Asics DSTrainer #3 Miles: 9.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Still in St George with Kim. The kids went home yesterday so we're enjoying some time just the 2 of us and also getting some work done at the condos. We waited until just before lunch to get out today so we could get a little more warmth with our sun! Had a great low-key run that Kim described nicely on her blog for today.

Asics DSTrainer #3 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.006.200.0014.50

Since it's supposed to be a rest/reduced week for me this week and since I've been fighting a head cold, decided to take an extra rest day yesterday and focus on a good long run today. Slept in a bit in hopes of having better luck with the planned tempo run 10K in the middle of the long run. I always seem to do a lot better with the faster stuff later in the day. I think I made the right call as the run went pretty well, although headwind from the NW caused me some grief.

Warmed up for 5 miles, did some strides then started the 10K tempo. Started at the mile 1 marker for the Speedy Spaniard (which just happens to be at the top of a hill) and went from there.  Followed the SS course for a couple of miles then ran 1/2 mile up river bottoms before turning around and running down river bottoms road, then over to South road, then finishing up just west of the ballparks.

The headwind was especially tough the last 2 miles and I had a hard time holding the pace. Wanted to average 6:52 pace which translates to a 1:30 half marathon but with the dang headwind I just missed it and ran 6:53.  But still happy with the run and felt alot better than Wednesday when I had a lousy tempo run that I had to end early.

Tempo overall pace/HR: 6:53/179

Asics DSTrainer #3 Miles: 14.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2077.35179.15118.998.252383.74
Asics Gel 2150 Miles: 137.75Brooks Launch Miles: 193.34Asics DSTrainer Miles: 606.45Asics Gel 1150 Miles: 158.40Asics Gel 2150 #2 Miles: 471.90Barefoot On Grass Miles: 6.50Asics DSTrainer #2 Miles: 425.55Asics DSTrainer #3 Miles: 358.10
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