Every Run is a Great Run!

January 2021

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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:

2023 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 36 years. We have 5 great kids and 5 great grandkids.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 5.00 Month: 56.00 Year: 289.00
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 561.25
Asics Gel-Nimbus23 #5 Lifetime Miles: 179.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1385.7935.0019.000.401440.19
Asics Gel Excite #4 Miles: 362.35Asics Gel Excite #3 Miles: 159.17Asics Gel Excite #5 Miles: 494.10Asics Gel Excite #6 Miles: 355.02Asics Gel-Nimbus23 #1 Miles: 112.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics Gel Excite #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Felt kinda wimpy today so cut the run a little short

Asics Gel Excite #4 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Happy that Kim dragged me out into the rain early to just get er done.

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

...

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

...

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

Asics Gel Excite #3 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

...

Asics Gel Excite #4 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

...

Asics Gel Excite #3 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.500.500.206.20

Nice morning run with Kimi. Picked it up a bit the last mile.

Asics Gel Excite #3 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel Excite #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.500.500.206.20

nice run to start the week

Asics Gel Excite #4 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

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

...

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

Felt a bit groggy today

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

Nice group run. Still feeling a bit off as far as the running.

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

Still feeling kind of wimpy

Asics Gel Excite #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

...

Asics Gel Excite #4 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Finally starting to get some of my mojo back.

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

Back to feeling kinda blah again the last half of the run.

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

...

Asics Gel Excite #3 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Running with the full moon

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

...

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

First shorts day of the year!

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

Asics Gel Excite #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Asics Gel Excite #4 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Another shorts morning. Nice

Asics Gel Excite #3 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

2 days in a row with shorts!

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.070.000.000.006.07

Another nice mild morning. A few drops of light rain along the way.

Asics Gel Excite #3 Miles: 6.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.000.000.006.05

Another calm, nice morning

Asics Gel Excite #4 Miles: 6.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

First run in a while after being sick. Not covid.

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

Nice run in St George. Kinda taking it easy this week.

Asics Gel Excite #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

Trying to get back into a routine after lots of rest days last week.

Asics Gel Excite #3 Miles: 5.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

....

Asics Gel Excite #4 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Pretty sluggish today.

Asics Gel Excite #3 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Asics Gel Excite #4 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel Excite #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

..

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

...

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

...

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

...

Asics Gel Excite #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Nice morning but a bit windy.

Asics Gel Excite #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

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

...

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

...

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

...

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Asics Gel Excite #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Asics Gel Excite #5 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

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

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

...

Asics Gel Excite #4 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Nice morning in the 50's but a bit breezy at times.

Asics Gel Excite #5 Miles: 12.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

...

Asics Gel Excite #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy run (with some walking) in Cancun. A bit warm & humid for ideal running conditions but no complaints.

Asics Gel Excite #4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Another easy run in Cancun.

Asics Gel Excite #4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

Back in SF. Thankfully got out early before the nasty wind hit. In the 50's nearly ideal for a run.

Asics Gel Excite #5 Miles: 5.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

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

...

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Beautiful morning

Asics Gel Excite #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Nice morning

Asics Gel Excite #5 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice morning even though a bit nippy and windy.

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.301.000.000.006.30

...

Asics Gel Excite #5 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel Excite #5 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

...

Asics Gel Excite #4 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Test walk/jog after dealing with tweaked back the last few days. Felt ok.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another test run after back feeling better the last day or so. Actually felt pretty good so it appears I'm 'back' in the saddle.

Asics Gel Excite #4 Miles: 8.00
Comments
From jtshad on Sun, Apr 18, 2021 at 07:04:29 from 75.174.44.181

I hope your back continues to feel better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

...

Asics Gel Excite #5 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Grand Canyon R2R prep: 11 mile hike up/down West Mountain

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Asics Gel Excite #5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

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

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

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Grand canyon training hike #2 West Mtn. 11 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Asics Gel Excite #4 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel Excite #5 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Easy jog/walk workout up/down Center St a few times.

Asics Gel Excite #5 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

More GCR2R training. Got in 14 miles this time up/down West Mountain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

Recovery run after the long, hilly hike yesterday. Felt pretty good but kept pace slow and walked a bit every mile.

Asics Gel Excite #4 Miles: 5.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

...

Asics Gel Excite #4 Miles: 5.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

GC R2R training 12 miles up and down west mtn.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Asics Gel Excite #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

...

Asics Gel Excite #5 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Up & down Harry's Hill a few times

Asics Gel Excite #4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

More of a hike than run in prep for grand canyon but since there was some running involved I'm counting it.

Asics Gel Excite #5 Miles: 22.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

Beautiful morning after the rains yesterday, albeit a bit nippy.

Asics Gel Excite #4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

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

Brisk walk 5.2 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

...

Asics Gel Excite #4 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Left knee giving me problems had to stop after 1 mile.

Asics Gel Excite #4 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

5 miles mostly fast walk with a couple short jogs to test the left knee. Everything seems to be fine.

Comments
From Clay on Tue, Jun 08, 2021 at 07:50:48 from 67.177.48.38

What happened to the Knee Tom!

From Tom on Tue, Jun 08, 2021 at 07:59:49 from 208.116.159.226

Clay I have a weird thing where occasionally I'll just step funny or something and I'll suddenly get a sharp, stabbing pain on the inside of my left knee it's very painful just to walk let alone run. But them after a while it will just as suddenly disappear and feel fine. I think I must have a loose jacked piece of cartilage or something that will move around and sometimes poke a nerve or something. Very strange. Been feeling fine since then.

From Clay on Tue, Jun 08, 2021 at 08:52:11 from 67.177.48.38

Wow! That's Crazy Tom! Well, I hope it leaves you alone and lets you run still. Hang in there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Due to my knee issues, forecasted very hot temps in Grand Canyon, and Jansen being home to visit, Kim & I decided to bag the R2R and hike Loafer Mtn with Jansen instead. We had done this before a few years but forgot how tough it is! Thankfully knee is doing fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

First real run in a week. Knee felt fine but in general I felt wimpy and out of shape.

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

...

Asics Gel Excite #5 Miles: 60.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Did a bunch of repeats up/down heartbreak hill. Mix of fast walking uphill and jogging both up & down.

Asics Gel Excite #4 Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

...

Asics Gel Excite #5 Miles: 5.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

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

Hill repeats

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

...

Asics Gel Excite #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Been doing mostly fast walking and hiking for my mid week workouts lately and not counting it. But today I did alot of running so I'll count it.

Asics Gel Excite #5 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

....

Asics Gel Excite #4 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

...

Asics Gel Excite #5 Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

Heartbreak Hill repeats, up/down 15 times.

Asics Gel Excite #4 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

...

Asics Gel Excite #6 Miles: 6.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Asics Gel Excite #6 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.002.000.006.10

Hill repeats up/down heartbreak hills 2 & 3

Asics Gel Excite #4 Miles: 6.10
Comments
From Mike on Tue, Jun 29, 2021 at 10:41:28 from 35.142.90.55

Did you up and move to New Boston?!

From Tom on Wed, Jun 30, 2021 at 08:26:26 from 208.116.159.226

No Mike not in Boston but just so happens we have our own set of 3 hill here in Spanish Fork we have affectionately named 'Heartbreak' hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

...

Asics Gel Excite #5 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Took it easy today with a mix of slow running and fast walking

Asics Gel Excite #4 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Asics Gel Excite #5 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Nice morning run

Asics Gel Excite #6 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

...

Asics Gel Excite #4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.602.000.000.005.60

16 hill repeats up/down heartbreak hill #1

Asics Gel Excite #5 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

...

Asics Gel Excite #6 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

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

...

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.002.000.006.10

Hill repeats.

Asics Gel Excite #6 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

...

Asics Gel Excite #5 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.202.001.000.0010.20

...

Asics Gel Excite #5 Miles: 10.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No gas in the tank the last couple days. These warm muggy mornings aren't my friend.

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.002.000.005.80

Hill repeats up/down #1

Asics Gel Excite #6 Miles: 5.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

...

Asics Gel Excite #5 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel Excite #5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.252.001.000.006.25

Hill repeats up/down #2 & #3

Asics Gel Excite #6 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.501.000.006.50

...

Asics Gel Excite #6 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

...

Asics Gel Excite #5 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.851.501.500.005.85

Hill repeats up/down #1

Asics Gel Excite #6 Miles: 5.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

Nice toasty run in toasty St George

Asics Gel Excite #5 Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

...

Asics Gel Excite #5 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

...

Asics Gel Excite #5 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.302.001.000.006.30

Hill repeats up/down #2/3

Asics Gel Excite #6 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Felt like a slug today. Lots of walking breaks.

Asics Gel Excite #5 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

...

Asics Gel Excite #6 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

...

Asics Gel Excite #5 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

...

Asics Gel Excite #6 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.801.002.000.005.80

Hill repeats up/down hill #1. Overdid it the first 3 miles and kinda died the rest of the time.

Asics Gel Excite #6 Miles: 5.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

...

Asics Gel Excite #5 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Asics Gel Excite #6 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel Excite #6 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.252.001.000.006.25

Hill repeats up/down 2/3

Asics Gel Excite #5 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

...

Asics Gel Excite #6 Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

...

Asics Gel Excite #6 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

...

Asics Gel Excite #5 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.001.000.006.00

18 hill repeats up/down HB hill #1

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

Slow recovery run

Asics Gel Excite #6 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

...

Asics Gel Excite #6 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

...

Asics Gel Excite #5 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

...

Asics Gel Excite #6 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Including some hiking miles in the mix

Asics Gel Excite #5 Miles: 2.50Asics Gel Excite #6 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.501.500.006.50

Hill repeats up/down #2 & 3. Got a new PR for the year.

Asics Gel Excite #6 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel Excite #6 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Some miles on Ovation of the Seas. Also probably got another 4 walking and up down stairs.

Asics Gel Excite #5 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lots of walking/hiking in Juneau, AK

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

More hiking in Skagway, AK. Did Dewey lake trail and hiked around the lower lake. Absolutely beautiful.

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

Lots of walking around the track on the ship enjoying the beauty of Endecott Arm and Dawes Glacier.

Asics Gel Excite #5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Divided up the miles between the boring treadmill in the ship fitness center and around the running track with 20-30mph winds when running towards and around the front of the ship.

Asics Gel Excite #5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Back home in SF. Legs and body weren't very happy to be running after working on my cruise gut the last week.

Asics Gel Excite #6 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.501.000.005.50

Hill repeats. Between my cruise gut and full moon waking me up at 3am I had no gas in the tank. Pretty wimpy workout.

Asics Gel Excite #5 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

...

Asics Gel Excite #6 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

...

Asics Gel Excite #5 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

...

Asics Gel Excite #6 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Felt pretty wimpy

Asics Gel Excite #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

Did a wimpy version of my hill repeat workout.

Asics Gel Excite #6 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

...

Asics Gel Excite #5 Miles: 4.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

...

Asics Gel Excite #6 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Easy jog/walk to save energy for Saturday 1/2 marathon

Asics Gel Excite #5 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.107.000.000.0013.10

Enjoyed running the inagural St George 1/2 (mini) marathon. Felt better than expected given our casual training/preparation. Great course and so nice to be running in the cool pre-dawn air for those miles that are at the end of the full marathon.

Asics Gel Excite #6 Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

Easy jog/walk to take it easy on legs/feet after the Saturday race. Feeling much better than expected given we didn't do a single Payson canyon run this year to prep the legs for downhill running.

Asics Gel Excite #5 Miles: 4.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

...

Asics Gel Excite #6 Miles: 5.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

...

Asics Gel Excite #5 Miles: 10.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Did a very wimpy hill repeat workout.

Asics Gel Excite #6 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

Felt VERY sluggish

Asics Gel Excite #5 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Kim was doing a 50k-ish power walk today and I thought I'd join her for some of it. I'm coming off a couple days having a cold so wasn't exactly sure how far I'd go but I actually felt pretty good with 15. I don't usually include walk miles but this was pretty good pace power walking and I did get a few little run segments so we'll count it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel Excite #6 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Still dealing with a cold and hacking cough but getting better. Did a test power walk with Kim 4 miles and felt pretty good. Might try a run tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Test run after dealing with nasty cold all week. Still felt pretty crappy hope I get over it soon.

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

...

Asics Gel Excite #6 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

...

Asics Gel Excite #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel Excite #5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

...

Asics Gel Excite #6 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2.5 mile walk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

...

Asics Gel Excite #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel Excite #6 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Finally feeling a bit more normal after always feeling stinky the last few weeks.

Asics Gel-Nimbus23 #1 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

3 mile walk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel Excite #6 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel Excite #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

In Ft Lauderdale. Alot of these miles are fast walk not run but gonna count them anyways.

Asics Gel Excite #6 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Costa Maya mix of run/walk

Asics Gel Excite #6 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.670.000.000.006.67

Mostly walking many many laps around the Celebrity Apex track

Asics Gel Excite #6 Miles: 6.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

More walking many many laps around the Apex track

Asics Gel Excite #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Back to cold utah running.

Asics Gel-Nimbus23 #1 Miles: 10.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

...

Asics Gel-Nimbus23 #1 Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.000.005.15

Another dandy Thanksgiving morning get-together with the SF gang.

Asics Gel Excite #6 Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #1 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel-Nimbus23 #1 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel Excite #6 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #1 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

...

Asics Gel-Nimbus23 #1 Miles: 10.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel Excite #6 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

BRRRRR COLD!

Asics Gel-Nimbus23 #1 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Very windy. Not so fun.

Asics Gel-Nimbus23 #1 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five mile snow run plus an hour of snow shoveling.

Asics Gel-Nimbus23 #1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles running round and round and round the short track on the Carnival Miracle.

Asics Gel Excite #6 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

More ship round and round and round miles on the dinky deck 11 running track. Also got in lots of walking on the ship and around Encenada maybe 3-5 miles.

Asics Gel Excite #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Back on the chilly winter roads of SF

Asics Gel-Nimbus23 #1 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel Excite #6 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No gas in the tank today. Been eating too much junk over the holidays.

Asics Gel-Nimbus23 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles of slip-sliding and an hour of shoveling snow.

Asics Gel Excite #6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

...

Asics Gel-Nimbus23 #1 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1385.7935.0019.000.401440.19
Asics Gel Excite #4 Miles: 362.35Asics Gel Excite #3 Miles: 159.17Asics Gel Excite #5 Miles: 494.10Asics Gel Excite #6 Miles: 355.02Asics Gel-Nimbus23 #1 Miles: 112.55
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