Every Run is a Great Run!

January 2018

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Spanish Fork,UT,USA

Member Since:

Jan 15, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon 

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

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days 

55-59 AD PRs:

1/2 Marathon:???

10K:???

5K:??? 

 

Short-Term Running Goals:

2021 plans: 

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

 

Long-Term Running Goals:

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

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

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

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

Peace of mind by striving to live like this

 

Personal:

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

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

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

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

Miles:This week: 9.00 Month: 69.60 Year: 1177.82
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #5 Lifetime Miles: 463.10
Asics Gel Excite #6 Lifetime Miles: 236.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1628.40111.2535.754.751780.15
Asics Gel Exalt #3 Miles: 290.00Asics Gel Exalt #2 Miles: 145.00Asics Gel Exalt #4 Miles: 516.75Saucony Trail Miles: 7.00Saucony Fastwitch #1 Miles: 1.00Asics Gel Contend4 #1 Miles: 414.75Asics Gel Exalt #5 Miles: 297.35Asics Gel Exalt #6 Miles: 79.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Revolution Run. 70 laps round and around and around the Olympic oval track to welcome 2018 with an 18 mile run.

*** Correction: Due to some bad math, turns out I actually ran a bit over 19 miles. Oops!

Asics Gel Exalt #3 Miles: 19.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Asics Gel Exalt #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

Lovely morning for a run. Did a few 1/4 mile bursts for fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.001.000.256.00

Mixed in a few fast quarters for fun.

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Pretty warm in the 40's in the early morning which meant a rare January shorts day.
 

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Snowy, slushy, sloppy run.

Asics Gel Exalt #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.000.506.00

Felt pretty good so did 6 quarter repeats during last half of the run

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.250.000.006.00

Got out later than usual and got a bit of sun with Kimi.

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.001.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

Asics Gel Exalt #4 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran just before lunch to get some sunshine. Got a bit of a cold.

Asics Gel Exalt #3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics Gel Exalt #2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Asics Gel Exalt #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Gel Exalt #4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Gel Exalt #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.000.5012.00

Beautiful morning for a run!

Asics Gel Exalt #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Exalt #3 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Wet sloppy snowy run!

Asics Gel Exalt #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.000.506.00

Early morning run. Did 6 quarter repeats along the way.

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Asics Gel Exalt #2 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.001.000.2511.25

Asics Gel Exalt #4 Miles: 11.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Snowy sloppy windy morning. Shoveled snow for an hour then ran 2 miles.

Saucony Trail Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics Gel Exalt #2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics Gel Exalt #3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Exalt #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice morning calm before the storm. Too bad legs felt like lead.

Asics Gel Exalt #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Ran with Dan up/down the joyful hills of Center St.

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics Gel Exalt #2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.750.2511.00

Just me and Kimi and Hal on a beautiful sunny March morning. Was feeling pretty good so did a tempo mile then 4 fast quarters during last 4 or 5 miles.

Asics Gel Exalt #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Did some 15-20 sec strides just for fun

Asics Gel Exalt #4 Miles: 6.00
Comments
From TBean on Wed, Mar 14, 2018 at 08:39:05 from 172.58.33.137

Glad to know you’re having a little fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Center street hills

Asics Gel Exalt #3 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Asics Gel Exalt #2 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

A bit breezy but still fun run.

Asics Gel Exalt #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.000.000.006.50

Center street hills

Asics Gel Exalt #3 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.000.5012.00

Nice morning for a run. Did 4 quarters, 1 half and 1 mile at tempo pace or faster. Just for fun.

Asics Gel Exalt #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.506.00

Did 7 or 8 strides.

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Center street hills

Asics Gel Exalt #3 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Asics Gel Exalt #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.501.500.0010.00

Asics Gel Exalt #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.001.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Asics Gel Exalt #4 Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Did 8 mile rigourous hike with Kim and Jansen in Kauai out to Hanakapi'ai Falls and back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Time to get back into it after taking week and a half off of running while we were in Kauai. Went slow with a few walking breaks but actually felt better than I expected.

Asics Gel Exalt #4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Gel Exalt #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

No energy today

Asics Gel Exalt #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Dealing with a cold. Blah...

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

My cold still giving me grief. Another No energy run.

Asics Gel Exalt #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

In St George. Did some hiking mixed with trail running.

Saucony Trail Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Starting to finally feel a little more normal. But still have a hacking cough.

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Wondering if the lousy hacking cough will ever go away. Everybody in the fam dealing with it now.

Asics Gel Exalt #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked up and down Harry's hill a few times with Kimi in prep for our Rim2rim2rim hike in just over a week

Comments
From TBean on Tue, May 15, 2018 at 07:38:46 from 172.56.39.202

Rim2rim2... sounds fun.

From Tom on Tue, May 15, 2018 at 16:22:42 from 173.36.240.168

Hopefully Terry. Looks like it could get pretty toasty down in the bottom in the middle of the day. But at least we'll be hiking not running :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Hiked Grand Canyon rim-to-rim north-to-south with Kim and a group of 15 others. Last few miles were brutal but the incredible views made it worth it. Hope to do the south-to-north rim hike next time.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

4 miles mostly walking but enough jogs mixed in to count 1 mile of running. Pretty beat up after the GC hike.

Saucony Fastwitch #1 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Getting closer to fully recovered from the rim-to-rim 24 mile hike. But in general feel a bit fat and out of shape and running isn't all that fun. Hopefully with some running consistency and better eating over the next few weeks I can get back to where the daily runs feel more easy & relaxing.
 

Asics Gel Exalt #4 Miles: 6.00
Comments
From Clay on Tue, May 29, 2018 at 11:35:19 from 63.248.134.100

Nice job Tommy Boy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

.

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Exalt #4 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Exalt #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

First double digit mile run in quite some time.

Asics Gel Contend4 #1 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Did a few strides

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Pretty warm for 6am 75 degrees and a bit smoky.

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Another extra toasty morning. Ugh!

Asics Gel Exalt #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

Had better pep today than last few days even though it was still pretty warm in the 70s. Did 8 strides.

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Cloudy morning kept looking like it was going to rain on us but never actually did.

Asics Gel Contend4 #1 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.001.000.006.00

Tiny bit cooler than it's been recently and tailwind for some of the run. Did 10 strides along the way.
 

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A bit warm & muggy and the big burger from the night before wasn't helpful.

Asics Gel Exalt #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.001.000.506.00

Enjoyed the cooler morning temps

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.500.000.006.00

Back to being warm and a bit muggy.

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

In St George. Gotta love 85 degrees at 5:30am

Asics Gel Contend4 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.000.506.00

After St George 65 degrees never felt so good! Ran with Kimi up to the old church then back home. Did half dozen strides and about that many quarters on the way back home. Only goal for the quarters was under 7 min pace but most ended up under 6:30.

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Back to warm and muggy mornings.

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A bit muggy again. Not much gas in the tank.

Asics Gel Exalt #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.500.006.00

The morning temps around 60 felt wonderful but the smoky air wasn't so great. Ran a couple with Kimi including a few strides then did 4 half mile repeats with half mile rests in between. Felt pretty good just wanted to keep pace in the 7 to 7:15 range but ended up under 7 for all but 1.

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got up as usual, got ready to run with Kim, stepped outside, took one breath of the worst smoky air I have ever seen, turned around and went back to bed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Air was slightly less smoky than yesterday but still very bad. Looks like Spanish Fork air is the worst in the state and I'm stuck on 24/7 pager duty for work and can't venture very far away from home. My stubborness won out today over common sense and I covered my face with a wet bandana thingy and got er done. The bandana seemed to help a little, guess we'll see if I start weezing and having respiratory problems through the day.

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Went over to Payson in hopes the air was little less smoky. Maybe it was but still pretty nasty. It was nice to run up/down the canyon a bit since we haven't been doing that this year so far.

Asics Gel Contend4 #1 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.500.006.00

Another lovely smoky morning. Skies seemed pretty clear last night when we went to bed but by morning we were back to smoke-o-rama. Seemed a little better on the river bottom than on the roads so that's where I stayed. Did a half dozen strides and 3 .75 mile repeats in the 7-7:30 pace range.
 

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Up/down Payson Canyon run on a beautiful mostly smoke-free morning.

Asics Gel Exalt #4 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Asics Gel Contend4 #1 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Nice morning not too smoky and too warm.

Asics Gel Contend4 #1 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.501.500.006.00

Started out with Kimi headed up toward the church then parted ways around 2 miles and I headed back home. Did a progression run starting around 8:30 pace and finishing around 7:30.

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Another nice Saturday morning run with the gang.

Asics Gel Contend4 #1 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Did a half dozen strides and some tempo miles in the 7:45-7:55 range. Didn't feel as easy as I wanted it to but it is what it is.

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Gel Exalt #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.001.000.0013.00

Beautiful morning for a run with perfect temps. Was nice to still have energy toward the end enough to keep up with Ken for a couple miles.

Asics Gel Exalt #4 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice morning run in Manti with Kimi. Did a couple hills for bonus fun.

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.501.002.000.506.00

Another perfect temp morning. Ended up doing a bunch of random speed stuff: 6 strides, 3 quarter mile repeats (around 6:30 pace), 2 halfs (around 7 min pace) and 1 MP mile at the end (just over 8 min). 

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Payson canyon up/down

Asics Gel Exalt #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

These September early morning runs are fantastic!

Asics Gel Contend4 #1 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Mild progression run starting around 9 min pace and ending around 8.

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Did a few strides along the way to keep things exciting

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fires are back but so far smoke not too bad in our neighborhood.

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Fires exploded during the day yesterday and by last night the hills surrounding mouth of Payson Canyon were fully ablaze visible throughout Utah County. Headed up the hill and south this morning to take a look and happy to no longer see any visible flames, but the smoke in the valleys was horrible again just like early August so I cut the run short and walked back home. Hopefully those evacuated from Elkridge, Payson, Salem and Woodland Hills can return home today and find everything intact.

Asics Gel Exalt #5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Asics Gel Exalt #5 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.001.000.006.50

Gotta start running in the evenings now with the smoke from the fires being so horrible during the AM hours.

Asics Gel Contend4 #1 Miles: 6.50
Comments
From jtshad on Tue, Sep 18, 2018 at 16:30:05 from 141.221.191.225

Are you all safe in your location? Hope it is getting under control.

From Tom on Thu, Sep 20, 2018 at 11:17:11 from 173.36.240.168

Jeff - our home is couple miles away from the hills so we're OK, but lots of folks have been evacuated and smoky air has been terrible especially in the AM hours. They do seem to be getting a little better handle on things, but the warm windy weather and no rain on the horizon make it tough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Finally got a clear morning with no horribly smoky air! Couple that with temps in the 50's and it made for a dandy run!

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Back to smoky air mornings after a 1 day reprieve. Hit the eliptical for 60 min cross-train workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Asics Gel Contend4 #1 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.002.000.007.00

Dandy morning for a run with no smoke. Ran a mile with Kim then ended up with a progression run the next 5 miles ending up around 7:30 pace.

Asics Gel Exalt #5 Miles: 7.00
Comments
From RAD on Mon, Sep 24, 2018 at 16:42:44 from 73.20.87.67

No smoke makes us happy! This weekend was bad...and the darn fire still isn't out!! But, I'm glad we got a small reprieve today. Nice paces!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Contend4 #1 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Did a few strides and a few miles in the MP range.

Asics Gel Exalt #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Asics Gel Exalt #5 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

.

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Feeling a bit off kilter today.

Asics Gel Exalt #5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Did a dozen or so strides along the way.

Asics Gel Exalt #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A bit rainy so opted for 1hr on the elliptical.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Raining hard when I woke up so waited till later in the morning and enjoyed an overcast but peaceful run with just a touch of light rain toward the end. Pretty weird not to be in St George this year.

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

Nice run with Kimi. Kinda weird to not be in St George but sounds like weather was better in SF.

Asics Gel Exalt #5 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Did a few strides

Asics Gel Exalt #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice morning run with Kimi. First day since spring we had to pull out the longs. Could get down near freezing in the next few days:(

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Exalt #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Asics Gel Exalt #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

A little frost on the grass and windshields this morning. Brrrrrr.

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

A bit nippy 25 degrees yikes!!

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Asics Gel Exalt #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Asics Gel Exalt #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Exalt #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.001.000.0011.00

Another beautiful fall morning. Tried to pick up pace between miles 4 and 10 hoping I'll be adequately prepared to pace 1:55 at Snow Canyon half in 2 weeks. I think this may have been my high mileage week for the year.

Asics Gel Exalt #5 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Exalt #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Contend4 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Had mega dead legs. Sure hope I feel better next week for pacer duties.

Asics Gel Exalt #5 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Gonna make this a rest week prior to pacing Snow Canyon on Saturday.

Asics Gel Contend4 #1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics Gel Contend4 #1 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Asics Gel Contend4 #1 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.101.000.000.0013.10

Had a blast pacing the Snow Canyon HM. Definitely one of my favorites.

Asics Gel Exalt #5 Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ouch! Kim & I were reminded it's best to do some downhill training before racing or pacing a downhill half marathon. Went for a walk in the morning sun a little over 3 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Legs feeling better but took it nice & easy with lots of walk breaks.

Asics Gel Contend4 #1 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Gel Exalt #5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics Gel Contend4 #1 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics Gel Exalt #5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Contend4 #1 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Getting pretty nippy lately!
 

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Contend4 #1 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Asics Gel Exalt #5 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.000.000.006.50

Asics Gel Contend4 #1 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Exalt #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Traditional Thanksgiving morning run and festivities with the traditional gang. Good times notwithstanding the stiff wind.

Asics Gel Contend4 #1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Gel Exalt #5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

First nasty weather day of the season! Thanks to Hal for committing to be there to help Kim and I get out the door.

Asics Gel Exalt #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.752.000.000.006.75

A bit nippy but was able to wait until the sun came up which made all the difference.

Asics Gel Exalt #6 Miles: 6.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Contend4 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Exalt #5 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

Asics Gel Exalt #6 Miles: 6.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics Gel Exalt #5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A bit icy in spots, had to keep it nice and slow and walk in some spots.

Asics Gel Exalt #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Contend4 #1 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Exalt #5 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics Gel Contend4 #1 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Asics Gel Exalt #5 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.500.000.006.50

Asics Gel Exalt #6 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Exalt #6 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

.

Asics Gel Exalt #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Gel Contend4 #1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Beautiful morning!

Asics Gel Exalt #6 Miles: 9.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Warm enough for shorts!

Asics Gel Exalt #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Exalt #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Asics Gel Exalt #5 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Asics Gel Exalt #6 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Asics Gel Contend4 #1 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Another dandy December run!

Asics Gel Exalt #5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.202.000.000.006.20

Asics Gel Exalt #6 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics Gel Exalt #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Asics Gel Exalt #6 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

.

Asics Gel Exalt #5 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Gel Exalt #5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1628.40111.2535.754.751780.15
Asics Gel Exalt #3 Miles: 290.00Asics Gel Exalt #2 Miles: 145.00Asics Gel Exalt #4 Miles: 516.75Saucony Trail Miles: 7.00Saucony Fastwitch #1 Miles: 1.00Asics Gel Contend4 #1 Miles: 414.75Asics Gel Exalt #5 Miles: 297.35Asics Gel Exalt #6 Miles: 79.80
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