| Location: Logan,UT,USA Member Since: Dec 15, 2009 Gender: Male Goal Type: Other Running Accomplishments: PRs after age 40:
5k 15:15 Running of the Leopards.
8k 22:21 Alta Death Dash
10k 33:02 Des News
Half Marathon 1:10 Timp Half
Marathon 2:32 Ogden
First solo R2R2R Bass Trails Grand Canyon
First R2R2R Grand Canyon Toroweap Overlook
Short-Term Running Goals: Not be fat all year Long-Term Running Goals: Smell the dirt, feel the mountain, taste the wind. Personal:
"Our legs are tight, our feet are flying, and we are gliding over the roll of the land. The sun is up, the air is fresh, the stone is old, and we are free and at peace. The clock has stopped because another time has taken over." C. Bowden Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2637.05 | 660.77 | 134.03 | 26.00 | 3457.85 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Early run on the east coast of the DR. What a way to start the new year! The ocean was pretty rough today and was crashing on the breakers spraying in my face. The sun was just coming up. I could do this all day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Afternoon run out of what I call the lost country, west side of Hispanolia, Haiti. A day spent with guards around the planes doing our proving runs for a new route for vacationers into this country. Busy work day. I don't see this happening for a long time. This country is way to dangerous. But I did get a couple of hours to get in a decent run. Just a long dusty road. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Tried to run the Shoreline trail in Logan but there was just too much snow and mud |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run in Legacy park Dallas, TX. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 4.00 | 0.00 | 10.00 |
| Beginning some training again. Treadmill day, 6 at 6 min pace, 4 at 5:45 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
| Short Tempo run in the middle of a busy day. 6 min pace on the treadmill |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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I fell behind on FRB for a week! Nuts! Celebrated me and my daughter's birthday yesterday. She was born two weeks early ten years ago right on my birthday at 1am. As I counted back with her yesterday, we have never missed one together and spent four of them in different countries. Yesterday we spent the morning up skiing and then went to the Japanese steakhouse with the Murphy clan. Sweet day.
Easy long run today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run in the morning from my house in the snow |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Great day for a run in New York. I crossed Flushing Meadows through Queens into Central Park and back. First runs in a while that I felt great and strong.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run in the sun in North Logan. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Recovery run along the deer fence trail in Logan |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 10.00 | 0.00 | 0.00 | 18.00 |
| A full day off today so finally some time to do some training. Early Tempo run at 5:45 pace on the teadmill with some lifting. 8 miles in the evening to break it all up |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Late evening run in the cold today, just getting in the miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I ended up working today which just makes the whole week hard. I hate working Sundays. Makes me wonder sometimes why I picked this as a profession.
Eventually I also need to decide if I am going to do some real training this winter. :-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A rare sunny morning in San Fran. I ran out along the bayshore trail and then got an hour in of lifting. That's gonna hurt tomorrow.. If I have time tonight I'll double up on another run.
It's gonna be a busy work week. A new flight company out of Salt Lake International asked me for help getting instructors certified and FAA approval. Three days already working this into my existing job. The only good part is flying the new planes every day. My kids are wondering what has happened to Dad the last two weeks.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 7.00 | 0.00 | 16.00 |
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Weights for 45 minutes starting some core work and upper body. Great day in Kansas City at the gym with the sun pouring in the windows. Pretty cool to work out in a gym feeling like you are outside. Reminds me of muscle beach, CA.
Purpose today was intervals and getting a workout in with a heart rate monitor. 6.5 miles easy warmup and then 8X1 mile repeats. Using my Garmin 610 with the display on distance and HR. Resting rate right now is 45 so I feel I need to be consistant on intervals at 155-160bpm. The first two repeats ended up at 105 which was pretty low, but good to see that I just haven't been pushing it at all. Bumped up the effort and by the sixth one could peg them at 160. Stuck with a resting return of 100, which took just about exactly 2:30 to get back down to between repeats. I don't run much with HR monitors so it was good to check the effort I'm putting in and make some fine tuning, or really set a base level to start training from.
Starting a stretching program again after letting it go for the last year because of the new research last year that the advantage of it was minimal. I've been back at it for two weeks and can feel some definite improvement from starting again. I have my own ideas about stretching.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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3.5 miles in Seattle early in the snow before work.
9 miles in Indianappolis with some easy lifting. Pretty much an easy recovery day today. It's been nice to be back in training again this week, but man how it hurts to put the miles in when you are on the fat side and out of shape. It's going to take a couple of weeks to shake this out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
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10 miles in the morning in Indianappolis. 5 at 7 min pace, 3 at 6 min, remaining two at 7.
10 miles in the evening in Dallas. Beautiful night and one of my favorite runs in a long time. Just felt great. 6:57 average pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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9 miles in Dallas at 65 degrees and sunny. Easy recovery run and heading home!
6 miles in Logan in the stinking rain.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 9.00 | 0.00 | 0.00 | 21.00 |
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Morning workout on the treadmill while my son rode the excersize bike playing video games. 3 mile warmup, 9X1 mile repeats at 5:40 pace, cool down. Lifted together for 45 minutes.
Afternoon shakeout run an easy 5 miler in the rain.
One week down of real training! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
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Medium distance run. 8:05 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
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6 miles easy morning run in Denver before work. 10 mile Tempo in San Fran at a 6 minute pace after work.
There has been a lot of interesting reading the last while on th subject of marathoning. I have only have about three years of experience in this sport and feel pretty new to it, but even so, I followed what was going on through the years that I wasn’t running. The marathon is changing again.
I began marathoning about the same time as the trend started to shift from an event that took a decent runner 4 months of planning and training to an event that you did on a weekend with your office buddies. Not that it's bad, either way it’s something to be proud of, but you have to miss the old magic of it sometimes. I read this week in Mens Fitness that the fastest men's age group for marathons by a huge margin is the 40 to 44 age group. Their average finishing time is 4:15. Really not that bad, but yesterday, one of the flight attendants that I was working with told me that she had just spent 4 months running one of Hal H’s programs to run a 3:37 for her first marathon. That’s what it’s about. Change your life with some dedication and do something special. I worry sometimes about what road racing is about, maybe because it’s given me so much even though I’m not really a fast runner, or maybe that I throw so much away because I just have fun with it sometimes.
As the sport gets bigger, is the identity getting blurred, especially the half marathon? That’s one of the reasons why I support the big money in marathons. Yep I don't agree with the crowd that wants to take it out of the sport now. Back in the day, my dad would tell me stories of the great marathoners and always envisioned them as odd outcasts in a way. Skinny bearded dorky guys that would never have taken money for the race. No professional would accept money. It just wasn’t right. It was against the very reason why you competed in the first place. But now, it seems to be holding part of the true spirit in the race. Countries with runners who chase the dream, who have the courage to try and redfine the marathon are changing the face of it. The February issue of Running Times has one of the best articles I’ve read in a while about the Kenyons redefining how a marathon is to be run. For the first time that I can recall, a running magazine now says the 2 hour marathon will be broken. That’s funny, didn’t the entire running community, especially those pessimistic bean counter runners on LetsRun.com, tear Hobie Call apart last year for saying that he was going to go for a two hour marathon? One of the longest threads there deals with the opinions and stats showing why it cannot be done. It will be done. It will be run by someone or some team that everyone says is too weird for the normal standard, someone who is running a 10k race for 26 miles. I love it.
Which brings me back to the sport. I keep reading articles in Outside magazine about the growing sport of adventure racing, mud racing and the legion of fire warrior races etc. Long regarded as the weekend warriors pastime, these races are taking off and attracting serious competition. We're talking 20,000 runners at events here! The guy that beat Hobie at the Beast (Spartan) was a member of the Canadian Olympic Biathlon team. Yowser! These guys are animals. What are they doing at these races? They say it’s more fun to train, to race and for your family to watch. I don’t know is it the warrior/soldier dream all us guys entertain sometimes? It makes you want to try one. It makes you also wonder if the day of mega marathons will start to taper. Will the marathon swing back to a small group of serious runners, almost every one of whom is considered a serious weirdo by the public, that compete like crazy with each other and away from the popular?
All right, thats my rambling for the week.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.40 | 0.00 | 0.00 | 0.00 | 22.40 |
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Sometimes real life is stranger than anything you could make up. This morning we arrived at the San Fran airport to fly the plane to Orlando. The gate started loading people on and I walked around the plane doing a preflight. When I came around the left side of the plane I noticed a huge puddle of jet fuel under the left engine. The rampers had their belt loader parked in the middle of it loading bags into the forward cargo hold. It was unreal. I had them stop loading and asked the supervisor how long the 7 foot puddle of fuel had been there. "Well", he said, pointing out down the ramp to a long trail of fuel leading out to the runway, "They trailed it in and it's been leaking ever since". I just looked at him, trying to digest what kind of an attitude a person must have to work in the middle of a puddle of jet fuel getting a leaking plane ready to fly 190 people 2,800 miles. Insane.
Long story short, the plane was dismantled and we swapped into another one. That's another story..
We finally got into Orlando and I had the afternoon for a sweet long run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
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Picked up the girls in the double stroller at school and did a 5 miler together. These kids are just getting too big for this stuff! Later evening we went to the gym and the kids went swimming while I got in another 10 on the treadmill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 7.00 | 0.00 | 0.00 | 15.30 |
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Ran the kids to school today in the stroller the long way, 4.3 miles. Pretty good pace this morning. Busy day but managed to get down to the gym after lunch for a 7X1 mile workout at around 5:45 each mile, 3 minutes jog in between with cool down and warmup. Nice uper body lifting afterwards for 45 minutes. The week is taking it's toll, I'm pretty much at the limit with this one today.
I start refinishing my piano today which should take me several days. Good times... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 10.00 | 0.00 | 0.00 | 16.50 |
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10 mile Tempo in the morning. Tempted again to run the kids to school in the stroller but they complain about the cold! Ended up on the treadmill..
6.5 evening at 6:30 pace. VERY cold tonight! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 4.00 | 10.40 |
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Not much time today to run. This is two weeks down of base training now. No injuries and dropped 4 lbs doing it, so I feel all right about the progress. As usual it seems like I cut out about half of the time that I feel I should put into it because there is just too much to do in a family. How do guys train for an iron man and still be a father?
3 mile warmup, 8X1/2 mile hard hill repeats, cool down. It felt good to get this workout in since it is the first high intensity in months. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day from running. Two family parties today. This afternoon we counted all the birthdays in January in my brothers and sisters families (I have 10 brothers and sisters). Of our kids, 10 of them have birthdays in January. What the heck? If you count back 9 months, what is going on in my family each spring?! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 15.00 | 0.00 | 0.00 | 20.00 |
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Hard day today. 15 mile steady Tempo at 6 minute pace in the morning. It was snowing as I dropped the kids off at school so I decided to do this run at the gym. Longest treadmill run to date, but it seemed to go by fairly quick. I'm finally getting a feel back some some runs at something closer to a marathon pace. Dropping off some weight has probably helped.
5 miles this afternoon before a lifting session. I'd have to say that I've envoyed the lifting this last two weeks as much as the running. I think it has shocked my system into a little adjustment that running alone doesn't seem to give me.
4 days at home playing, now 4 days at work. Hopefully I can get some running in with 4 straight days on the road again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 19 easy miles in Kansas today. I couldn't believe it was 65 degrees at the end of January! About 8:03 average pace. 30 minutes lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 6.00 | 0.00 | 0.00 | 17.40 |
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I'm not in Kansas anymore.
4 mile warm up, 6X1 mile, 4 mile cool down
1 hour good lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
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14 hour work day ending up in St. Louis. I had to drag myself out for this run. The last few weeks of this winter have been great for running. Nothing like running anywhere in the country in February in shorts and a tshirt! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 9.00 | 0.00 | 0.00 | 17.00 |
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Supposed to be out at 5 am flying through Denver to LA today back home but the snow storms in Denver have cancelled my work for the day. Seems like someone wanted me to have some time to run this morning! Nothing like running when you are getting paid to work..
3 mile warm up, 3X3 mile, 3 mile easy. 20 min lifting.
Looking forward to skiing with the kids all day tomorrow and fitting in a good run. If I get home early enough today maybe a second run so Rob doesn't catch up to my mileage this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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This run today hurt as much as any I remember. I was skiing with the kids today at 12:30 so I got up to the mountain in time to catch the first lift open. By myself. First time I've been able to do that in a long time. It seems that your skiing days are behind you when your kids start going. I decided to spend the morning on the moguls since the snowboarders were still in bed sleeping and I lost count of the runs after 11. It was so fast. My legs were barking. I can't believe how weak my quads are, my legs were totally wasted by the time I had to grab the girls. Very rare ski morning. Then my oldest girl finally let go of that last bit of fear that was holding her back on some runs and could keep up by the late afternoon. Best feeling in the world to see your kids learn to love something.
I ran into Rob who was watching his son go for his second year rail championship and we had a chance to talk a minute about his kids who are just amazing athletes. Conner on the blog here is one of them. We kind of agreed to meet later at the gym for some running. This was going to be a long treadmill run, 22 miles, but it was quickly evident that any running would be hard, I was so thrashed from skiing. Pretty surprised, and tried my best to run through it anyways. It hurt from the first mile and never let up. If Rob hadn't shown up 45 minutes into it and talked to me for the whole time there is no way I would have done it. I just stayed real slow and hope to sleep it off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off day today and looking forward to a simple day arguing politics and watching football with my family. No soreness at all from the running yesterday which is a pleasant surprise. Good sign that its time for some training intensity. Its good to feel on schedule with training for a change. But Friday I just got an invite from the Lost Dutchman Marathon in two weeks and the girls really want to go to Phoenix for a few days. Also I'd love to take a shot at cracking the masters record on the course. It's 2:40, but a pretty hard course. So do I train through it or taper for two weeks?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
| I really wanted to run an easy 30 miler today along the beaches of LA but I know that I have to eventually do something more productive than the long, fun slow runs. I had on schedule a 20 mile progression run, 10 easy then 10 at MP. I ran the first 10 at 7:50 pace and then increased to 5:45 pace. Way harder than I thought to pace. First mile at 5:53 so I picked it up, 2nd at 5:33 so I let it off a little, 3rd at 6:11. I finally hit a groove for 4 and 5 at 5:46 but now I was dying so I backed off and jogged a mile to catch my breath and then ran the last 5 averaging 5:53. This kind of run will obviously take some work for me to run right. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10 miles easy before work. 5 miles easy along the strip in Vegas at 10pm. Cool run! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice run west of Vegas. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
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4 mile warm up, 8X800 meter hill repeats on Cliffside Hill, jog in between
Ran the kids to school again today but not counting it since it was around 11 minute miles, lol!
Heading out now for an hour of hard racquetball |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Up all night with a real bad cold, first in a long time. No way I could run today but I took the kids to the pool and got in a mile swim. Took 40 minutes.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| As sick as I can ever remember today. Looks like the flu. Stayed in bed all morning and then tried to go out for a run to burn it off. I made it one mile and had to lay down on the grass and then trudge back home. I had promised the kids a day at the pool so I ended up sitting by the side all afternoon while they swam. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Another day sick.
But finally did have some time to think about a summer race schedule... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Finally getting through this flu. Maybe a run in tomorrow if I have the energy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Out and back run at home |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy run on Bayshore trail, San Fran |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.50 | 0.00 | 0.00 | 7.00 |
| Easy run and put in some 6 minute pace. I can hold 3 minutes and am just gasping. But I can do it! Did 5 repeats of that |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy run at home with the stroller and kids. Decision time tonight. I have an entry into the Lost Dutchman marathon Sunday and promised the kids a weekend trip to Phoenix. I had three pretty incredible weeks of training and then got laid out five days with the flu. Right now it seems that the running is coming back and I can hold marathon pace for 3 minute sections.
I think I'll run the marathon as a kick start back into training at an easy pace and have a good time. All else fails, I can walk it. I gotta get back into it somehow. Other than the flu, I am hitting spring training without a single small injury. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run alomg the Deer Fence Trail. Pretty encouraged that the run felt normal |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Lost Dutchman Marathon (26.2 Miles) 02:48:16, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 26.20 | 0.00 | 0.00 | 28.20 |
|
Real happy with this run! I tried to decide if I should run this after getting over the flu Wednesday but I really needed to get back into the running. My brother, a sports therapist, said that I could probably run a good 10k or a half, but in his opinion I wouldn't have the leg strength or recovery to go longer. He was dead on.
We flew into Phoenix and within 10 minutes the kids were playing in the pool with the cousins and the whole trip was already worth it. Of course the kids all stayed up playing until midnight so there was only a chance for three hours of sleep, but who gets any more race night anyway? The next morning, I decided to get in a Tempo workout out of the race along the lines of my brother's recommendation; hit it until mile 15 as fast my goal marathon pace and walk the rest. At the first, the lead group seemed to be holding back, probably waiting for all the hills that this course has, so I ended up in the lead for the first 6 miles. It was averaging 5:45 pace. Mile 10 was 58:23 so we must have slowed a bit. A runner passed me here doing about 5:30 and then we caught him again near 14. Mile 15 was 1:28:32 and I was ecstatic to be done for tha day! I grabbed some water at the aid station and began a slow jog up the hills. It felt doable so I basically jogged the rest of the marathon instead of the walk. The first Master passed me about 2 miles from the finish and the lead woman just blazed by for a new course record.
Odd way to run a race, but otherwise I wouldn't have done it. I just was way too out of sorts. It felt so good to be back into some races! Even if I was slow...This just gets in your system. It also feels good to get into training now for Boston in seven weeks.
Now I'm going to kick my feet up by the pool for a few days |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
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Spent the morning hiking in the lower hills of the Superstition Mountains NE of Phoenix with the kids. It's so amazing to have two little girls that love the outdoors so much. They loved every minute of this. Hiked the Dixie Mine trail. We came across a wild herd of horses and spent some time talking to a couple of ladies camping out monitoring a bald eagle nest for the winter. In the afternoon I was able to get horses from Fort Mcdowell and we rode the day away in the Yavapai Indian Reservation just East of Fountain Hills. I was able to teach Shelby, my 6 year old, the basics of riding in an afternoon. I can't remember a more perfect day in recent memory.
Drove the Mountain to Fountain 15k course in Fountain Hills in the evening. Excited for this race March 11! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy run on some sore legs just before the sun came up in Phoenix. Rushed to the airport to hop on the plane, landing in snow flurries in SLC, and dropped the kids off at school with bags of grapefruit, oranges and lemons for their teachers from their cousin's yard. What a neat trip.
Heading to Costa Rica for work for two days tomorrow and hoping to have some juice in the legs for some trail running! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Early morning at the gym. 1 hour 30 minute pool run which is a long period of my life I will never regain. Man, that is boring. Upper body workout for 30 minutes after. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
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I ran the Talamanca Trail near San Jose, Costa Rica today. What an incredible afternoon. I had no business running this far, but the climb up the mountain range started about mile 7 and I just had to keep going to the top. I took it real easy, the run took me nearly four hours, but the pace was about right for my leg condition! I finally took a camera along, which I keep forgetting on trail runs, so if I figure out how to do it, I'll post some pics.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy morning run on the streets of San Jose before work. I am so stinkin sore... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run at home, just no time today. Probably good since i'm hurting from the week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Taught the kids how to drive four wheelers all afternoon. That should make their mom happy... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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First good workout since the marathon, 10 tempo on the treadmill at 6 pace. 45 minutes core and strength training after. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 80 and sunny in Fort Lauderdale today and I took a long easy run up to Pompano Beach and back down. I did good until mile 15 and just hadn't been taking in enough water. Not used to this heat! Had to suffer through to the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Recovery run in Boston |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice run in Chicago. Lifted afterwards |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Trail run camelback mountain, Phoenix, AZ. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Phoenix half marathon (13.1 Miles) 01:16:28, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 13.10 | 0.00 | 25.50 |
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Since I had plans to fly this morning out of Falcon Field near Phoenix up to Sedona for some trail running I looked for a race to get in early morning and found this inaugural Phoenix marathon and half. Since I ran the Lost Dutchman marathon down here two weeks ago the desire to do another one was minimal...I called up Hyrum , the race director and asked for an entry to the half and he was awesome. He actually got me into several of his races which seriously messed up my schedule for the month. Anyways, great race! Tons of fun, live bands, bonfires and just a high energy event. I only had my heavy trail shoes with me since we were here for trail running but they worked just fine.
I was grouped in the lead pack which was pretty tight for the first 5 miles. The race director told me that the course had a net 400 foot drop but that it was downhill the first 4 miles and then climbed back up with a two mile good hill so outside of the first five it was uphill. So \I took the first miles hard with the group. 5k was about 16:50, 10k came by at 33:45 and we were on the hills. I immediately lost a minute a mile but thankfully so did almost everyone around me. We were pathetic. Two guys actually increased pace at this point and they just ran away. It was so neat to see how guys can run who are in shape. The winner did negative splits uphill for the course. I was pretty happy to hang on to the end.
Very fun Saturday morning in the sun. First place master, which came as a surprise. It also had $150 which I hadn't known about. Sweet!
Now we are heading up to Sedona to look for some of the trails Jake recommended.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| So good to have a quiet day home. Easy afternoon run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Treadmill run at 6 minute pace with a good hour lifting after |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.00 | 0.00 | 10.50 |
| 2 mile warm up, 5X1, jog in between, 1 cool down. Just barely enough time to fit this in today.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Medium run through Central Park. Actually warmer in New York today than home. Pretty sore legs today but part of that is getting into the city in the morning and going out for a run before getting some sleep, I think. Averaging about 5 hours a night for the last week and a half. That can't be good for recovery. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice recovery run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Strong run at pace. Pretty bummed tonight since I was supposed to be heading down to Phoenix for one of the neatest races of the year. The flights filled up and it would be pretty hard to get the kids down with me so it looks like I can't run it. I could go down by myself easily but the kids need some time this weekend. Hard to miss a run that you trained for.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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Mid morning run at just below 7 minute average pace. Worked out some frustrations about not being at the races this weekend.
Now heading out for the season opener waterski day! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.80 | 0.00 | 0.00 | 0.00 | 19.80 |
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Easy pace, fun run along Shorline trail and up Logan Canyon |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
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Hard lifting for a change first, then an easy 10 on the treadmill before heading out with the kids for the day.
Late evening 4 mile warmup, 1000m hill repeats on Cliffside hill, cooldown. Great work out day today and some good family time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run in Queens, NY at 12 at night. I didn't slow down for anyone.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.20 | 0.00 | 0.00 | 12.20 |
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75 in New York today and the cherry trees were already in bloom in World's Fair Park. I think it's the early warm weather. 4 mile warm up, 12X400s at 80% effort, 4X100s at 95%, cooldown. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.20 | 0.00 | 0.00 | 18.20 |
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Incredible run today in Tucson. Picked up a rental car early morning at the hotel and headed to the Saguaro Nation Park for some trail running. Specifically I wanted to take a trial run on either Tanque Verde Peak (18 miles) or Mica Peak (27 miles) looking for what speed it takes for the KTR (known trail records) on these two peaks. I had enough time reaching Juniper Basin on the Tanque Verde trail to climb Tanque Verde Peak and head back. Very steep trail with lots of turns and rocks. It is straight up the ridge with a 3,952 foot elevation gain and I noticed quick that I was clocking only 12 minute miles up it. Just couldn't do any faster except on the flats. Downhill was nuts and pretty much trying to not crash all the time on tired legs. I'll write a bit more when I get a chance to look through my GPS points, elevations etc and compare with the recorded KTR.
Update: 1:21 seconds OVER the KTR. Next Tucson overnight...Trip report here:
http://hikearizona.com/x.php?I=4&UID=58294 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Just enough time to get basic miles in |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Base run, strides. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Quick Tempo run late evening on the treadmill at 5:42 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.70 | 0.00 | 10.00 | 0.00 | 28.70 |
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Wow, what a Monday! Early am workout at the gym, 10 miles on the treadmill at 5:35 pace. Just about 100% effort this morning to do that, just killed me. But I think it could be the fastest treadmill tempo I've survived. I'll have to look back on some workouts. Then worked on putting a new engine in the boat until noon so I could feel like I "worked" today.
Since we got 6 inches of new, surprise powder last night I took out the xcountry skis and scoped out mountain routes to do for the rest of the day. I settled on trying to reach Naomi Peak, the highest point around Cache County at 10,000 feet. I'll update later when I have more time and can pull off times and points from the GPS, but this was the best ski trip I've had in a while! I kept up a fast tempo going up, crossing two ranges to meet up with the Tony Grove trail, no breaks until hitting the 7 mile lake at 8,000 feet. Pure virgin snow, first tracks all the way up! From Tony Grove I had to make some decisions since it was snowing, but decided to do the remaining 2.2 miles and 2,000 foot climb to the peak. Just about froze above the 9,000 foot level. This was the longest xcountry ski trip for me in 5 years.
Such an amazing trail and good workout. I am still on such a high from this incredible country. Pretty awesome to keep the heartrate and tempo up for that long as well. No way I could have held that for a long run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.40 | 0.00 | 0.00 | 18.40 |
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Long trail run Pima County trailhead to South Mountain and back, side spurs of Ridgline, Javeline, and Beverly Canyon south of Phoenix, AZ. Very hard night run started at 8pm and done with a headlamp until about midnight. Numerous small ridges wirh South Mountain at 2,200 feet. Utterly exhausted... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.30 | 0.00 | 0.00 | 14.30 |
| 14.2 mile run on the Demoine Creek trail down to Demoine Marina and back in Seattle. 4 miles easy getting the kinks out from yesterday and then 10 at 6:30 pace. If there was a trail in the world the exact opposite from the trail in Phoenix yesterday, this is it. Covered in ferns and moss, flat and easy to run fast on. Huge trees covered in green. Neat run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run from the house. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 4.00 | 14.00 |
| 4 mile warmup, 5X1000m hill repeats, 3 mile cooldown |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Running of the Leopards 5K (3.11 Miles) 00:15:24, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 3.20 | 0.00 | 16.70 |
|
With nothing but trail running the last few months I was looking forward to getting in a 5K this morning. We stayed at Rob's for the night since the kids have been driving me crazy to spend time with theirs again. It was a fun evening. I had to get in a 3 mile warm up before the race since this week was some of the best trail running I have had in a long time, but I was so sore. No idea how this would work today.
The start was a mess since Bill wasn't organizing the race anymore. (Thanks Bill) At least it was great to talk to Adam and Acorn for a few minutes before the mad rush of high school kids running a 4:30 mile pace trampled us, lol! Everybody seemed to slow way down in half a mile and I got out ahead of the pack to try and catch my pace. I really would have liked a 15 minute today but just didn't have the pop in the legs for it. Two runners passed me on the flat section and I wasn't able to catch them again until the race turned downhill. I could see my pace was slower than 15 but just didnt have anyone around to race with and pretty much wimped out. I really miss the ridiculous competition this race used to have. Maybe next year.
Jumped with the kids in Bounce Around Utah with Rob for a few hours and went on a nice 10 miler. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. The kids and I hiked Prov Canyon and got cool pictures of deer. Both dead and alive. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 6.00 | 4.00 | 0.00 | 19.00 |
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Good start for a Monday. Early workout on the treadmill, progressive Tempo run. 1 mile warm up, 6 @ 5:35, 4 @ 5:27. 10 total. The Tempo runs are getting a bit easier which is good news, the training is working a little. I can still run a much faster Tempo on the treadmill than outside but that may be mental. I can't stand the incline at 1%, which is supposed to make it more realistic.
Dropped the kids off to school, ran errands all morning and had school lunch with them again. Do parents have any idea what they feed these kids? Since it was snowing and the gym was empty this morning, I got back for my lifting that I keep putting off and an easy 8 miles. It's going to be a super busy week of work and I enjoyed this simple day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 8.00 | 14.80 |
| Nice evening in Atlanta. Headed over to a local high school track for some intervals. 14.8 mile speed work. 3 mile warm up, 15X220, 18X400, 2 mile cool down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.00 | 0.00 | 0.00 | 22.00 |
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4am east coast time van to the airport this morning in Atlanta to work the flight. Crap, who flies at this time of the day? I maybe got three hours of sleep. To add to the pleasure I was so sore from yesterdays workout I was basically limping around. At least I was able to get the first clearance out of Atlanta and we beat the 100 to 200 planes that leave on the 6am bank. Busy flight to Orange County, CA since we had all 5 phones bluetoothed together and swapping music. I got 150 new songs to listen to for running. I can't get used to this technology sometimes.
60 degrees on Huntington Beach, CA today. I was worried about the soreness on a long run today but felt it was more muscle soreness than fatigue. I've put some speed into this week so far. It hurt pretty bad to get going but after a few miles I got into a great rythm and the miles just flew by, holding 6:45 pace and picking it up for the last 4 miles. 6:41 average.
Great run and much needed in my training right now. Only one more of these before Boston. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy recovery run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 mile tempo run 5:55 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 9.00 | 0.00 | 0.00 | 21.00 |
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12 miles Flatiron to Ridgeline trail with some Phoenix friends. Very technical and hard trail. 6 hours to complete. I'm going to have to find the time to do a report on this trail since it ranks easily as one of the top trails I have ever run. Loose shale, a few actual walls to climb, and a lot of boulder to boulder jumping. Can't wait now to do it fast next week!
9 miles in San Diego in the evening with an Uncle and off tonight for Carlsbad to watch the 5k tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Carlsbad 5000 (3.11 Miles) 16:20:00, Place overall: 13, Place in age division: 13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 3.10 | 4.00 | 19.10 |
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We got into Carlsbad at 11 last night and slept in the car. Just so pumped up from the day of trails in Arizona that it didn't even matter. I was pretty stoked to see some of the racing today, especially the elites later. We ran a few miles in the morning early along the waterfront and I decided I might as well run in the masters race as sit around watching. The registration took 2 minutes, seriously. Amazing quick. I felt good for about a mile and then the race hurt, lol! It was all about holding on from then on but I'm glad I did it. Such neat guys to run with. I'm guessing at time and place, no clocks at the finish that I could see. I'll update that later when they post results, but definetly slower than the 5k last week. Now off to watch some fast folks and catch a workout later in the day.
Just got results posted and I was slower than I thought. 16:20 Good news is, we all were. Pete and Christian have both broken 15 every year that they run this as masters so maybe the wind played more of a factor than I felt. Dennis ran a 14:42 on this two years ago too.
Got home at 7pm and got the second part of the workout in. 3 warm up, 12x400, 2 cool down. I thought this would be a long weekend to enjoy since my girls were gone, but it's already gone..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
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Wow, where did this run come from? I just fell into a groove on this long run and haven't felt this smooth in a long time. Great afternoon. 24 miles, 6:38 average pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy trail run on the single track along the Des Moines River in Seattle. This was a moss covered trail surrounded by ferns and trees, where even a stick on the ground had stuff growing on it. Light rain and in the sunlight, one of those runs that makes everything right in the world. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 4 hour hike up Siphon Draw to Flatiron Peak in the Superstition Mountains east of Phoenix. Great evening with a friend, incredible country and good company. 6.3 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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Finally got home at 10:30pm and it was snowing lightly so I headed to the gym for my run. Continuous interval workout on the treadmill. 2 mile warm up, 5X1mile @ 12mph with .5 miles @ 8mph, 2 mile cool down.
I had two experiences last week that have been on my mind. As I walked back to my car after the Carlsbad 5k an older lady was walking beside me and began asking me questions about the race. She said that she was running the women's master race in an hour for the 5th time. Then she pointed at the race medal on my neck and gasped, Oh you got a medal! I kind of shrugged, you know, you get one of these in every race. She explained that the race only gave out medals to the first 200 finishers and she had been trying to get one for five years. I pulled it off my head and handed it to her. How many of these do us runners have anyways? She gave me a huge hug and started to cry. I was so impressed by the spirit it takes to work so hard for something.
Then last week on an all day hike with a small group in Arizona after stopping several times with the laggging hiker of the group, after we had talked all day about business plans good and bad, how well his personal one had done, he said that he would give anything he had to get into shape enough to hike or run like I could. We both laughed because it sounded so funny, but he said he was serious. It's easy to make money, earn degrees, or be successful, but it's so hard to learn to do what you love.
I wonder how many of us runners forget how neat it is to have grabbed this out of life. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy run this morning at 8 min pace with some lifting. Heading out for sure today on the White Pine trail for some cross country skiing. New fresh powder in April! Ha Ha!
Proud of my son for deciding he wanted to sacrifice two years of his teenage life to serve a service mission for the LDS church. He's saved up a lot of money for this. We just opened his papers and he will be living in Nashville, Tennessee after spending two months learning Spanish at the Provo MTC. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Striders Half Marathon (13.11 Miles) 01:13:56, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.10 | 0.00 | 0.00 | 14.10 |
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Little late this morning and missed my warm up totally, but since it was 15 degrees I didn't really care. It really was a beautiful day though. It was fun saying Hi to everyone from the blog for the first spring race and then it was time to get to work. I wanted a 5:40 pace today and not a stupid race like the ones I keep running, a good tempo run before Boston. By 3/4 mile I was feeling the altitude. I just do too much training at sea level right now. I think the race is at about 6,400 feet and I was winded already. James M. was loping along side me like it was a Sunday afternoon jog in the park. I was kind of stiff and didn't want to spend 13 miles feeling like that so I picked up the pace to 5:20 and stayed there for the next three miles, trying to shake it out. I began to catch up to the lead group of three, but about 6 miles into it I felt like they were probably going to hold that pace and ran my own race. When the course leveled out I began to catch my breath and felt much better than the start. I could then just focus on hitting the 5:40 and relaxing. Somewhere in there 7 Rossy cruised by me and slowed enough to say Hi for a minute and he was gone. Smooth race and the first half in a long time that was just fun. This course has never been one I enjoyed. Just a few seconds fast on pace in average, but it was due to shaking out some on those first miles.
Awesome talking to Albert, Ben, Riley and Rossy together after the finish. These guys are in the groove. Ben and Riley especially are hitting some really neat workouts. There's some cool stuff coming from these two this year. James and Allie are fun as usual, and James had some great ideas for running parts of Bostson that had me worried. Thanks!
Now heading up to White Pine trail above Tony Grove for an afternoon of Cross Country skiing. Word is 8" of fresh powder that's melting fast...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Day off enjoying Easter with the family. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run on soft trails in Atlanta |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 1.00 | 8.00 |
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Short speedwork today, two mile warm up, 2X1mile at 5:30, 1 mile all out, 4X400s, 2 cool down. Sore calves from Saturday which is probably due to running in flats for the first time this year, heel lowering.
Now I'm sitting by the pool for the rest of the day. This feels like I'm a school teacher.
Halfway through "Hell on Two Wheels" and trying to figure out if this whole thing is real. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy afternoon run in Detroit.
Best new (for me) running music discoveries: Nickelback, Shinedown, Three Days Grace, MSG. Wow.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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2am wake up today in Detroit, good times. Snowing in Cache Valley when I got home so the kids and I went to the gym. I got in a fun fartlek style run, 2 miles warm up then (200,200,400, 1 mile) X3. 200s at 14mph, 1 mile at 12mph, 400 in between at 8mph, 2 easy for cool down. Jogged around the indoor track for 20 minutes with the kids. We are training for the annual 1 mile school run they do in a month.
Just about the fastest interval style workout on the treadmill for me, but very short. I'm just a little worried about the lingering calf soreness from jumping into flats too quick. 30 minutes of upper body lifting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run in the morning and spent the rest of the morning at my daughters science fair. Awesome day! Worked the flight today from Salt Lake to Denver and then the Boston flight which was just a cool experience. Walter was on the flight and 3 of our flight attendants that were going to Boston to run as well. I had the gate agent make a PA for any marathoners to come up to the gate that were flying with us for a picture and there were 15 more! Great flight and a ton of fun talking to everyone about their goals. Excited for the rest of the weekend! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Got up early in Boston and flew to Cancun and back. Perfect day for pre marathon relaxing. Three movies and tons of food.
Nice 8.5 in Boston tonight with some strides and hanging out with Walter waiting for Rob's flight to get in |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 3.5 miles in the morning with Rob and Walter. Awesome day in Boston and a great dinner at Maggianos. 2 miles on a soccer field in the evening. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Boston Boiler (26.2 Miles) 02:57:09, Place overall: 436, Place in age division: 47 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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What a fun weekend! The most I got out of Boston was that the best marathon experience is as a team. Man was that cool! I felt as ready for this marathon as any I've ran, great mileage, great speed and a nice taper. In the groove. What a humbler...it's like that scene from Knights Tale where he says, "You've been weighed, measured and found wanting". I hit the 5k just about dead on goal, 18:14. I was drenched already. The 10k was right on 37, still conservative and planning on using the fuel later. By now I was taking two waters and a Gatorade at every water stop. A first for me. I started having a harder time and couldn't make the planned shift to a quicker pace. Jeff and Walter caught up to me, passed and I adjusted my time back 30 seconds a mile. I didn't feel the pace was a problem, it was just suffering! I'm not used to just the total feeling of suffering. Pretty much think I've trained for the leg pain, but I have no mental toughness for the heat part. I came through the half and from then on I decided to quit after the next two miles. When I reached that point, it wasn't getting any worse, so I decided to quit after the next two miles. This went on until cresting Heartbreak Hill and I realized that I could finish this. Best feeling I've had in a long time. Better than the finish. Around mile 23 I looked over at the guy next to me and it was Walter, so I told him we should stick it out and finish under 3 hours. He doesn't remember any of this... The race was a surprise, a mixture of not being prepared for the heat part of it and learning I need some mental toughness.
Guys and gals run in heat like this all the time around the world and kick $%&@. especially trail runners. We road racers need to suck it up.
Other highlights: Awesome race dinner the Shadleys set up. Great times flying to the race and spending time with Walter and Rob, both guys that basically taught me how to run. I kissed two Wellesley girls, one with a sign that said, "kiss me, I'm naked', and one with a sign that said, "kiss me, it's my last year, I'm a senior". How many times does that happen at the halfway point of a marathon? :) My arm is sore from all the high fives. I missed the transvestite and Santa Claus, but I did beat the guy in the monkey suit.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run in Denver just before work, 30 minutes lifting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run in the World's Fair Park, New York City. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Nice hot run in St. Louis. Glad to be getting home tonight. Too long to be away from the kids! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles easy at home with 4X400 at 75% effort. Feels like the legs are about 65 to 75% recovered today. I think I could survive the marathon tomorrow. I'm going to do it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salt Lake City Marathon (26.22 Miles) 02:37:21, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 26.22 | 0.00 | 0.00 | 30.22 |
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I wanted only today to pace a marathon more like what I've been training for. The open question was if I could do it 5 days after a serious hard effort at Boston. I was fairly certain the slower race Monday was due to being a wuss. I just wasn't able to cool down. The advantage to that was that I felt the slower pace would lend to a quicker recovery. I did a 2 mile warm up and took stock of how I felt. It seemed reasonable to aim for a 3 hour marathon and if I felt good, pick it up and run. The start was fast, Fritz, Seth, John, and Dennis were outa there. I noticed immediately that a 6 min pace felt great, probably because it was downhill. I lost touch after maybe three miles with any marathoners after that and settled into what felt good. Such a nice change from Monday to just enjoy the run. I passed Dennis and eventually caught up to John about 12 miles. I was so worried about the heat that I was dumping water on my head at every aid station, but it turned out to be pretty unnecessary. Through 18 I realized that the pace wasn't taking a toll on me today, I had no idea who was ahead anymore, and began to plan on what to do when anyone tried to pass at 20 or so. Demetrio yelled at me from an intersection that Dennis was way back and to just hold pace which really helped. I faded maybe 10 to 20 seconds a mile after 22 and focused on holding some reserves to make a push. Nobody popped up, thankfully, so I could be lazy.
First time for two marathons in a week for me and a much better feeling about how the conditions in Boston affected me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Spent the afternoon up in Blacksmith Fork Canyon with the kids. I got in an easy run on the left hand fork trail which has to be one of the neatest trails I've run on. Just a soft easy single track. We then spent the evening on kayak lessons, which for some reason they like better than canoes. My ten year old can already handle the class 1 areas of the river in the kayak. It's amazing how fast they learn this stuff. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Busy day working on boats in the sun..can't decide if it was work or not. Nice trail run in Prov Canyon and got in some quick lifting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy 5 miles of the Upper loop trail of Ogden Canyon. Testing some gear today for iFrogz and Backcountry today which was kind of fun. Had to be able to use a phone for music, make calls, track GPS, and take pictures, all hands free. Except the taking pictures, ha ha! Pretty cool stuff but wasn't too impressed with the GPS antennae in the iphone or the android. The over ear phones are kind of nice though.
30 minutes of lifting at the gym and stoked to finally be ably to handle the 70lb dumbells on chest flys. Last week I embarrassed myself trying to get them off my chest while a couple girls were watching. I had to drop them on the floor. :)
Long over night tomorrow in Phoenix. It may just be a night for a Grand Canyon run.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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I was supposed to have a long Phoenix overnight and get out for a sweet trail run but got swapped into a New York overnight. Turns out the company CEO was on our flight and wanted jumpseat. Good downdrafts and rain on descent. I did one of my hardest landings ever, Ha Ha! Real embarrassing..
The sun came out in the evening and I did my fav run around Citi field and three loops of the World Fair Park, all on grass. Could be the longest grass run I've had. Game night so things were busy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Easy run on the grass of the huge Metro Park in St. Louis. Good 45 minutes of lifting afterwards. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Amazing run through Paris with my sister. Ran from our apartment at Rue du Temple to the river Seine, across the Ile de le Cite on the Pont D'Arcol bridge, down the river, across Pont Royale through the Jardin des Tuileries down the Avenue de Champs Elysees to the Egyptian Luxor Obelisque, took pics running under the Arc de Triomphe and continued to the Palaise de Chaillot. Then we ran across the river again to the Eiffel Tower and crossed the park to the Ecole Militaire and around the Hotel de Invalides to cross the river and run between the Petite and Grand Palaise to run through the Jardine des Tuileries which took us under the Arc de Triomphe du Carrousel to the Louvre and then up the little streets back to the apartment. Like a mini tour of Paris! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the entire day walking Paris and in the Louvre. No time for a run. Probably put in 15 miles anyway. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Another amazing run in Paris. Spent the morning in the Notre Dame and the Germaine Quarter visiting bakeries and then did our run. My sister has been running with me these three days and has been kicking butt! We started at the apartment at Rue Temple and ran across Paris East to West around the Opera and through the Arc again (nearly killing ourselves on the huge traffic roundabout) out to the main Paris park on the West edge of the city. This park just takes your breath away, one of those absolute perfect parks full of lakes and amazing trees. We ran through the park around lake Inferieur and back through the city. It got a bit interesting in the city since everybody was out now for the holiday tomorrow. great run and amazing to be a runner and be able to cover so much of a city in so little time! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Last run before heading back to the real world. I'm seriously going to miss this city.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 8 mile hike in the Mcdougal Range, AZ, a quick side trip after Paris before heading home. Great afternoon with some friends! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| Finally time to get off my butt and start some training for Ogden. 7 mile warm up, 5X400, 5X200. Pretty stiff from a week of about 3 hours of sleep a night, travel and a few marathons a couple of weeks ago. But good to be home! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Finally a run at home on the trails behind my house. I'm looking forward to some catching up in the next few days on some sleep. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Provo Marathon (26.218 Miles) 02:41:09, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 26.47 | 0.00 | 0.00 | 28.27 |
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Came down for the Provo Marathon today and was expecting to run the kids race with the kids after, but they decided it would be much more fun to sleep in with grandma so I ended up just driving down from Salt Lake myself. I ended up early which never happens, so when the bus got up to the start I asked the driver if I could stay on while he did the next run down and back up. That worked pretty good and I got 30 minutes of sleep. Not a bad start.
I had no idea how to pace today. It would be great to beat Ken R. time on this course last year so I wanted a 2:40. I decided to see how the first 8 miles or so went and go from there. There was a very tight group of four guys with Jon K and a few trailing them. They all gapped me pretty quick in the first three miles but the legs felt great so I caught up to them and tucked into the group since there was a wind coming up the canyon. We ran together for a couple of miles and then Jon began increasing the pace. The two other guys fell off and the group of four guys with the BYU jerseys pulled ahead and I was alone. Again, I had no idea how to run this, afraid I would crash any minute, but felt really strong so I decided to bank some time and stayed with the 5:50 pace. I came through the half at 1:16:27 so pretty close to that. Then I really felt it in the legs and would either have to stop or slow down. I almost saw the Grim Reaper on that hill near the finish line. Anyways, I slowed to 6:20 and felt my strength return after 4 miles. I think stayed pretty much there all the way to the finish. I missed the turn into the park and got an extra .2 in before I noticed there were no cones anywhere. That always sucks and takes some focus to not let it all go to %$@. I was just super happy to find the legs strong for another marathon and it was actually fun for the last three miles!
So have three marathons in six weeks hurt my marathon pace? Hard to say. I definetly have less bounce and strength, but took 10 minutes off my time last year on this course. I recovered quick today in the middle of a marathon, which is unusual. I'm not able to get in any quality training between marathons so it feels like I'm losing some speed. Most important though, it's been fun, and marathoning is hard to keep fun...It will be interesting to see what Ogden is like.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy trail run this morning in Providence Canyon. The kids rode the four wheeler which is a much better replacement for the double stroller of the last few years! Some soreness from yesterday's marathon but no injury, lucky! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Shakeout run after a 14 hour work day doing a new route to Dominican Republic. Long day and a run that freakin hurt every step. Kind of sore.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
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Great run in the sun in Indianappolis, 7:45 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Easy run on the grass in Milwaukee and 30 minutes of core lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 3.00 | 5.00 | 0.00 | 13.40 |
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Time to get back to work running. Continuous interval run today and excited to survive it. 2 mile warmup, 3 miles at 5:45 pace, 6X 800 at 2:30 pace, 6X200 at 1:10 pace, 4X100 balls to the wall, 3.4 cool down. Warm up, cool down and 1/4 mile in between intervals done at 7:30 pace.
Amazingly enough once again dealing with the same "competition" issue that I heard last spring. My youngest daughter's soccer team is making the shift to non-scoring. My oldest daughter's annual Mile Race the fourth and fifth grade do every year is this year changing to participation only. It's confusing to the kids and I've racked my brain the last three days trying to answer my 9 year old's questions about it. I wrote this to the Principal:
The Mantra "Winning is Everything" is false, but so is the ever increasing belief that competition is harmful; that participation is the heart of sports. Participation is great, but it’s hardly what sports and especially life are about. The problem is misconception of success, of greatness. Success is not the same as achievement. Success lies in the process to achievement. If achievement is winning a race or doing the impossible, success is believing in yourself, training for the impossible, and running that race with everything you have, every time. Achievement is a goal, an endpoint that one strives for. Success is what you could have right now, this instant, each one of us, no matter what our condition, weight, pace, goal or path towards that endpoint. It’s the understanding that you are ever changing, endless striving, completely uncomfortable, more stupid than every person you meet, and have only just started being what you want to be. It’s fun. Replace achievement with participation and you lose success.
Kind of a mix of what we runners think about and talk to each other about. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Easy road run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 7.00 | 0.00 | 0.00 | 14.40 |
| 14.4 mile trail run up towards Mt. Logan. Trial run for a FKT attempt in a few weeks up to Mt. Logan Peak. The Mt. Logan race starts at the park right across from my house so it's awesome to not have to travel somewhere for one of the neatest trail courses in the country. I ran out of time to hit the peak since it took me over two and a half hours to run this far! This starts at 5,000 and hits 9,000 in five miles so it's a real vertical run. Had some issues with snow and destroyed a pair of trail shoes but tons of fun! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Beautiful trail run along the Columbia River, Portland, OR. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Morning trail run again along the Columbia River Trail. Still VERY sore from the Mt. Logan Trail run Saturday |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.20 | 0.00 | 0.00 | 0.00 | 23.20 |
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Solo night R2R run. This trail is one of those runs that just freaks you out a little it’s so far away from everything and in such amazing country that it’s almost surreal. You have to stop every now and then and pinch yourself to make sure that you are actually running on one of the coolest trails in the world. I was on a work overnight in Phoenix and had wanted to get in a R2R before the canyon got too hot. In October Rob introduced me to the Grand Canyon with a R2R2R run and it was such a cool experience that I wanted to see if at least one direction could be done on a long overnight. I also wanted to see how it would be to run shorter, with a quicker pace and get an idea of what it would take to make an attempt at the trail record. R2R is one of the most contested FKT in the nation, with the fastest times usually being set by ultra runners who hold national wins on major races. I hoped to see a little bit more of what it takes to run a hard trail like this a bit faster.
After landing in Phoenix in the evening I caught a ride over to Falcon Field to pick up the small plane I was flying to the canyon. I roughly figured I’d land at the Grand Canyon Airport on the South Rim and take the courtesy car to the trailhead and catch the first Rim Shuttle back in the morning. As I was loading gear in the plane one of the instructors asked where I was going and after explaining it all, he was totally into it. So I asked him to come along and drop me off at the North Rim, camp the night, and pick me up at the South Rim. It would be the perfect scenario. I was surprised when he was stoked to do it, as long as he could log the flight hours and if I would buy him breakfast! This changed everything and I went back inside and pulled out the maps and called the NPS for a clearance into the canyons CFR airspace since we would be heading to the North Rim. This can take days, so it was unusual to get everything done in an hour, one more good thing about doing this in the spring. We loaded up and headed for the canyon. We came around the North edge where it looked like there was a great landing spot just a mile or so from the trailhead. I hopped out and within a couple of minutes he was gone and I was standing there alone. It felt a bit sudden and could I say nervous? Pretty dark night and I’ve only done a few night long trail runs, nothing this remote. It actually took some time to convince myself that this was no longer than any other distance run I do any time of the year.
I had decided to go North to South as before because I knew the trail, water locations, could deal with airspace issues, and wouldn’t have to deal with 30 degree temps coming up the North Rim in the morning. Also I could decide at the Colorado River if I wanted to run South Kaibab instead of Bright Angel which is the trail most guys shoot for the record on. It would also give me an idea of water planning since the North water is turned on last in the year. I started down the North Rim pretty quick to bank some time, but after only two miles slowed down when it became obvious that going solo meant you had to be more careful. Sure enough, the first water stop by the cabin was turned off and I began to figure I may not find water until Phantom Ranch. No problem, I had a water bottle and it was a pretty cool night. I kind of got into the groove the next hour or so and came to Cottonwood before I realized it. I had caught up with two R2R runners here who were stopping to rest and when we saw that the water was still not on, they gave me a small water bag which refilled my bottle. Sweet! Then I had to just get going again and was able to pick up the pace for a while. It was just amazing running. So different to be alone. I decided to go up Bright Angel because I knew that there was no water on Kaibab and the water thing had made me a bit nervous. But at Phantom Ranch the water was on and I refilled again even though I hadn’t used that much through the last stretch. Now the climbing was starting and I was already feeling it in my legs. I just wanted to run the whole thing tonight, no power hiking or walking! The time just kind of clicked away and I found myself climbing the last steep sections of the South Rim before long. Just as planned, which never happens for me, I found the courtesy car in the parking lot with Steve asleep in it and we drove the 6 miles to the airport and flew back to Phoenix. I was so freaking tired but couldn’t sleep at all. It was that neat a run.
Oh, and the time? Just over 4 hours and 10 minutes. About 40 minutes slower than the FKT. Those guys are incredible. It's a fact I will never cover trails at any speed close to what Ultra guys can. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
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Early run on the Bold Ridge Trail, Anchorage Alaska. Steep trail with amazing views. Julie, one of our flight attendants, ran this whole thing with me and actually had to slow down for me. It really took about the first 5 miles to loosen up. There isnt a muscle in my body that isn't sore.
I put this three day work trip together a few weeks ago, kind of seeing what the ultimate trail running trip at work would be. This three day was runs along the Columbia in Portland, Grand Canyon, and Alaska. Pretty sweet! But we fly to Jackson Hole, WY, Costa Rica, Jamaica, Reno, and of course Denver, all of which have nice trails. It's going to be an interesting summer... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. PTA meetings half the day. Seems I have gotten myself elected to PTA President Elect next year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 1.00 | 0.00 | 8.00 |
| 3 mile warm up, 2X1 mile at 5:37 pace, 4X400 at 1:17, 2 cool down |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Ogden Marathon (26.21 Miles) 02:36:21, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 26.21 | 0.00 | 0.00 | 29.21 |
| Perfect race conditions today. I ran with John R for the first 8 miles, actually tagging along behind him since he had a clockwork pace dialed in. Just about dead on 5:43 pace all the way to 11 miles. Thanls John! The pace felt great so I kept it up through the half, at 1:15:50, I think. I took a wrong turn as the road does a 90 to the half point and added some distance, but only a block or so I think. I slowed down on the flat and rollers through the mid marathon since these have always killed me at Ogden. I was above 6 pace through here. When I reached the downhill I picked it back up to 5:45 which was good since I faded again on the last two miles to 6:15 pace. Pretty much alone for the whole race today except for running behind John at the start. This marathon felt the best of any I have ever run. Somehow not sore at all today. I got yelled at by two cops for running tangents. One actually drove on the side of me on his motorcycle through the winding part of the canyon and told me to get over on the coned section of the road. I had to or risk being DQ'd. This is the only annoying part of marathoning for me, courses through curvy canyons marked on tangents for distance that you are not allowed to run. (besides they are unusually long). My GPS showed .5 long today but that was in part to taking the wrong turn. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Hiked 6 miles of Dry Canyon South with the family. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy trail from Bonneville over to First Dam and up Stokes Nature Trail into Logan Canyon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Crazy day. My son was on his delayed graduation trip and the car blew up in BFE Kansas. Since you can't get a rental car when you are 18 I flew out to Denver, picked one up, drove to Kansas, sent them on their way with the rental car, and fixed the transmission in the Autozone parking lot. Then drove back and got in a little run in Cheyenne, WY, which really sucked. Slept 4 hours in the car and headed home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Easy run at 7:30 pace with an hour lifting at the gym |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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Tempo run average at 5:53 pace. So freakin sore it was even hard to start running at all, but I knew this run had to be done. I'm a big believer in the tempo run 4 days after a marathon. 30 minutes of lifting.
Now loading up the boat and four wheelers for 5 days at Lone Rock Beach, Lake Powell for some desert running, riding and a lot of boat time with kids and friends. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Playing with the kids on the beach, hiking, swimming, boating |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles with Walter early. Hit a few 5:30 miles. 4.5 mile hike with the kids, 1 mile swim. Much water skiing! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy morning run while the camp was sleeping. Just enjoying the sunrise and the desert south of Lone Rock Beach. Lots planned today! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Boated and skiid all day until noon and did a hike, dinosaur museum and drove home. Amazing trip. No running today! Sweet! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| The playing is over and time to get training. Long pace run Portage Lakes and Trails, Akron, OH. In the heat after thunderstorms. First long run in a while just didn't feel like any water or need any carbs. Just under 7 min pace. Good run! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Hit Logan Peak trail pretty hard. Nice trail run and feeling good! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Pace run in Denver. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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3 miles easy early morning
3 miles easy after the kids went to bed |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 10.00 | 4.00 | 1.00 | 20.00 |
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Worried about this day since I knew all week it was coming. Early tempo run in the morning 10 miles on the treadmill at 5:40 pace. Real surprised that this went well! Aside from some strange looks at the gym..
Spent the day at the lake with my girls and finally taught my son how to waterski!
Interval workout tonight. 3 mile warmup, 10X800, 4X400, 1 mile easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Dry Canyon hike with the girls |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Finally started on my yard today, 5 years after I built the house. This may have something to do with the third letter from the city I received. Pick-axed sidewalk and stair trenches and planted trees. All day.
Short night run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 3 morning, 3.5 night |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Very lucky today to get in a run with Rob on the Gulley! Way busy day... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Short trail run, easy pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Incredible run today on the connector canal heading into the north trail system of Phoenix. 104 degrees, just brick oven running, and I loved every minute. So hot I didn't have any sweat on me at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
UVM Marathon (26.21 Miles) 03:11:15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 26.20 | 0.00 | 0.00 | 27.70 |
| UVM destroyed me today. Great week of taper with some easy running in Phoenix yesterday and was real encouraged by how smooth it felt. But last night staying at Walter's house I could feel a pretty sore muscle in my hip, the first indication that the 7 marathons so far have been too much. I warmed up before the race and could still feel it but it dissapeared with some Ibuprofin. It was exciting to see so many familiar faces today at the race and I was stoked for some good competition. This was a new course to me and I was surprised at the downhill start. The first three miles were fast and didn't really feel like it. I could see the wind was beginning a shift though and started tucking in behind the first group. I took a turn around mile six and felt a sharp pain just above the hip. I backed off to a pace of 5:50 hoping to feel it work out. Somewhere here Sasha and Scott came up along side me and Sasha said to tuck on in behind them and take a rest, which I did for a mile or so, but by the time the little rollers started I knew that I had to back down even further. It was getting pretty painful so I walked through the 8 mile aid station and asked a spectator if anybody had some Ibuprofin. Sweet! Someone did, and I took the max dose of six and started walking. No way I was DNFing today and doing some calculations I figured I could walk the rest mixed with some running if possible, in about 4:30. I walked a lot today, more than any race I've done and what saved me was Seth Wold catching up about mile 17 or 18 as I was walking. He waspacing the 3:05 Boston qualifier pace and had lost all his runners due to the wind. I started running again at the 7:03 pace and talked with him for the next 4 miles. It felt pretty good so I told him I was going to drop a minute a mile and sub 3 it. Within a half mile that freaking muscle was like a hot poker and I fell back in with Seth all the way to 24. Then it was just a limp for the last two. No idea what position was or place. After the finish I called up my aunt on shift at the ER and headed up for an unofficial visit. We talked to the Doc who decided it was a stabilizer tear, which is actually not a bad place to rip something if you must, and only about 30%. That means I have some time off, maybe hop back into a triathlon in July. But I did finish today! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nice off day. I spent two hours on the phone with my brother, a Sports PT in Idaho Falls, working through some ideas on where to start with running now. Pretty excited actually since some of this is stuff I have been ignoring. Specifically sleep. He had a really good article on effects of even one hour of REM on recovery with athletes. Starting a program this morning of lifting and water running, actually more intense than what I have been training so far. I have to take a few videos of form for analysis. Form from jumping off a box which shows what my knees and hips do when I land. Just starting on this, I have a lot of reading material to start, but good to hear some stuff that makes sense. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Have not done this yet, but won't have time to post later. 1 hour water running focusing on range of motion. 3 series of jumping excersizes and leg lifting. 150 pushups, 150 situps, pull up series. Side lifts on right hip injury.
Ive been a little consumed with news on Levins and his double wins at NCAA. His coach has some interesting angles on mileage.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1 hour pool runing followed by the lifting exersizes. I have decided to take this recovery serious and follow an aggresive receovery with someone else's ideas instead of my own. this is the third workout of that program and yesterday I couldn't even complete the workout. I though I was in shape... My workouts will be focused on everything but the bad hip stabilizer and abductor on the right side, but a lot of flexibility stuff for those too. Whats up with all the jumping exersizes too? Crazy. Some other surprizing things that came back are: I have to lose 11 lbs, I have to be able to do 25 consecutive pull ups (I can do 15), My vertical leap is pathetic, I have amazingly weak hamstrings, I need to schedule and work towards a hard race in six weeks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1 hour running in the ocean off Manhatten Beach, LA. I didn't do the lifting stuff today out of simple lazyness. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another easy run in the pool day. This stuff is killing me.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Morning running in the pool at the gym while the kids played. Range of motion is back pretty much to normal with this hip thing but still hurts a bit with normal walking. Sunday will be th first run and hopefully some training begins! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Very easy 3 miler in Phoenix in the morning. Great to be able to run but still not going to able to train. On the flip side I did my first yoga class today and was surprised how awesome it was! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Slow hour of running in Phoenix but it felt good! The kids have really enjoyed Phoenix for a few days and are mad that we are leaving today. I would have thought they could'nt stand the heat. I'm excited to fly up to Denver with them for a few days of altitude running. I'm thinking some slower running on trails would be good for some hip recovery but the altitude would compensate for the fact that I have to be slow...I hope to have enough time tomorrow to run the Decalibron, trail slang for an 8 mile loop starting at 11,000 feet that hits four 14,000 foot peaks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| 2 loops of Decalibron in Alma, CO. Each loop is a 7.5 mile trail with four 14,000 foot peaks that you reach. The trailhead is at 11,000. Some real cool running and slow going with the hip! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
40 minutes elliptical, 40 minutes of pool running. This really sucks in the summer! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
One hour pool running fast tempo |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| One hour pool running |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
One hour pool run in morning
One hour pool run in the evening |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
AF Half Marathon (13.11 Miles) 01:11:53, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 13.11 | 0.00 | 20.11 |
|
Great race for me this morning. I have been running in the pool for two weeks now, with one trail run, after that hip problem in the UVM marathon. I have felt like recovery was going well enough to get some speed in and squeaked into this half marathon. My strategy was to run 5:20s the first six miles and call it a day if it hurt too much. The first mile was about 5 on the dot. Walter was running with me and we probably were going a bit too fast but it was fun..We dropped off the last group of runners I think about two miles in and then I finally found a good rythm. My Garmin was reading some distances wrong and was beeping lost reception a few times so I didn't trust the info on splits that I was getting, but I did check times at the mile markers. 5k was 15:26, 10k was 31:37. Coming out of the canyon the course did an immediate 90 which I missed onto a bike path but the officer yelled at me and I ran back to it. Leveling out felt like I was walking but the next two miles were 5:38 on the GPS which was what I wanted. I was shooting for just under 1:10. About mile 10 we were on the main road heading through American Fork and a van pulled up along side me and a lady was yelling at me. I ignored her but she became more persistent so I ran along side and she yelled that I had missed the turn. Crap. I turned around and headed back up the road. I saw a guy in a lawn chair reading a book which I assumed was the turn and starting to try and catch back up. I passed the third place guy in a few minutes and then could see Walter up ahead about two blocks. Just could'nt catch him, not enough gas in the tank. I did begin narrowing the gap, but just could'nt close. As strong as he ran today i think he would have caught me either way, stupid wrong turn or not. Next time he gets to lead.
Absolutely happy with this race. No hip issues at all until hitting the level ground. Maybe six vitamine Is helped with that...I headed over to Liberty Park and ran with Rob M for an hour enjoying the heat. So awesome to be out of the woods with that injury! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
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Flew into San Jose, CR on the redeye getting in about 6am this morning. I read Scott Jurecks book on the flight that Rob loaned me. Absolutely loved this book. If I had the determination that this guy did, I would change my diet and live much healthier! He describes running exactly as I see it. Otherwise very boring flight. As usual, I couldn't understand a word of what the Costa Rican Air Traffic control said. How anybody survives flying in Central America is a mystery.
For three days now I am planning on long slow trail running. Yesterdays race gave me confidence that I can start mileage again. I don't plan on running faster than 8 minute miles anywhere, but I'm going to get some distance on soft surfaces.
Got to the hotel, slept 3 hours and picked up a rental car. It took a $1,000 deposit. Son of a *&%$! On the walk-around the antannae, hub caps, and emblems were missing. Otherwise a new car. When I asked the agent about the missing things he showed them to me behind the desk. Since they would just get stolen anyways, they take them off for the rental period. :-) I stopped several times along the way to explore, there is just too much to see here.
When I got up to the Arenal Observatory Lodge it was dark already. Old Smithsonian Observatory, very Spartan. No TV, no AC, but clean rooms. I threw my stuff on the bed, grabbed a headlamp, and went for a run. The lodge is at the end of a 5 mile dirt road and I swear everything was chattering out there. Eyes all over whereever I turned my head. Freakin howler monkeys yelling back and forth across the road. It was all I could do to keep running. I found the trail after 3 miles and things got much harder. Nothing here is flat, worse than the Grand Canyon running I've done. Bats all over flying inches from your face and something real big crashing through the forest. It felt real good to be back at the hotel! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.00 | 0.00 | 0.00 | 0.00 | 29.00 |
|
I split today up into two runs. One long run and one short steep run. I was hoping to summit Arenal today inspite of all the crap about it being closed. There hasn't been activity here for several years outside of continuous small eruptions and lava flow. I had a fair idea of where the old summit trail was. I got up early and stepped out of the room. The volcano just floored me. Spectacular, and right there! It was huge. I hadn't seen it the night before since I got in so late. I sat on the sun deck overlooking the lake, visiting with a french family and had a huge breakfast. Years ago, the locals were known for dressing up as park rangers and leading "unofficial" expeditions up the summit. I thought I'd give it a try, but the desk clerk was pretty much scared about the whole thing even when I offered him $50 US to find someone. Too many people die, he said.
Not much time to write here, but I spent some time reviewing the geological site before this trip and activity was non existant, sleeping stage. Winds were from the East so I decided to run the trail from the west and come up the east side. After only an hour of running I had the great luck of runing into the park rangers, or polizi, clearing a trail section. They were major pissed off. I though I was going to jail and briefly considered outrunning them. Briefly. To make a long short, they took my camera and GPS, and told me I could ask at the station in the morning for them. Anyways, I went back down the way I came. Pretty much doubting by now that I could have made it anyways since the trails were insane and off trail running seemed to require a machete. The plants grow on the trees here for heck sakes! So I decided to run a circumnavigation of the volcano which turned out better anyways since I got some dirt road time and then joined the road to La Fortuna for a lot of the distance. I caught a tourist bus back to the lodge and grabbed my stuff for the afternoon run. I stopped at the Supermercado for six bags of ice which I put in the trunk of the car on hotel blankets for a makeshift cooler. This saved me for the next two days since I always had cold drinks and food.
After a few hours break, and lunch, I decided to run the old trail system on the west side of Arenal base. It was pretty much overgrown but I soon came across the Cerro Chato trail that is daily maintained by the private owners. This climbs pretty much straight up the volcano and down the crater rim. Amazing trail! I couldn't run it at all after a mile and had to hike it, mixed with running when I could. When I came down the crater rim the lagoon in the crater was amazing! There were frogs, fish and birds everywhere so I assumed the water was pretty safe and tied my shoes on my water pack and swam across. Man did that feel good! Then it was a simple matter of running back down. Best experience in a long time! About 8 mile round trip. Then it was time to get everything in the car and head up north into Nicaragua for the last few trails. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Arrived at Lake Nicaragua in the evening and took a fishermans boat across to the island. Tonight was a summit run up Concepcion, nothing hard, just unfamiliar and still uneasy from the trail running in Costa Rica at night. This was much better, mostly open lava rock climbing. Very good on the hip and legs since it was slow going and like a three hour stepper! This trip has been some of the best "me" time I've had in a long time. No miles faster than 8 minute pace, most around 10 to 15. Long and slow, and it felt great.
Back in the rental car for a 5 hour drive, much faster at night! Arriving in San Jose with enough time for 4 hours of sleep at the crew hotel. Met the crew again, briefed and back into the air. Flew right over the tops of Arenal and Cerro Chato on the way out and looked down at the crater lagoon that I swam across the day before. On the top of a volcano. Unreal. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Ran the boring "down to the Wendys" loop at home today before work. Pretty sore from the last three days and averaged about 8 min miles today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.40 | 0.00 | 0.00 | 0.00 | 26.40 |
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Man, two weeks without the kids has sure been different. They are with their mom for a summer break. Lots of time to work and run!
Long overnight in Orange County, CA. I did two hours of surf lessons at Huntington Beach Surf School and then a really nice long run down Huntington, Newport and Balboa Beaches. I felt much better today after some real sleep and for the first time in three weeks did not have the tightness in the upper hip muscle. This seems to be working out!
Easy 7:43 pace and way stoked about how well this run went! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Early morning run before work in Kansas City. Long easy distance again, 85 degrees at 6 in the morning! 400% humidity.
Corn field are pretty...
Just noticed that this could be the most miles in a week I've ever ran. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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Got invited to Bear Lake with Walter and his fam and spent the day there. Awesome! Came back and got my last good run done for the week. I've been tired of hearing so much lately about being careful about running too much and keeping your mileage down when you are master runner. I had to take this week and burn that fear out for myself before starting to train for Twin cities in the fall. Getting a hip muscle tear was no help for that either. I think injuries happen, and it's hard to quantify why, but I have found for myself it's not about the time you spend running each week, it's about how you recover and pushing too hard when your body may be on the edge. Sometimes it's a roll of the dice. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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9 easy morning on Lakeshore Trail.
10 afternoon, 7 of it with Amy on Riverside trail up to 3rd Dam |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Prov Canyon. Start picking up speed tomorrow on the running |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Morning run 8 miles Shoreline Trail. Landscaping all day. Good times.
Midnight run 8 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Long work day, ended up in Salt Lake for an overnight and went up to City Creek for a run. It was closed so I cut the run short, way sore anyways from the last 8 days of running so not that depressed about it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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Had to get the running in I missed yesterday so double ran it today. Problem was that I'm in Atlanta, which was 96 and pretty humid. So I split the run in two, 11.5 miles at first and 9 after a one hour break to cool down. This heat is a kick in the pants! I went through two 64 ounce Big Gulps in one afternoon.
Phoenix for tomorrow and Saturday, both long runs, and forcast at 106... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Hiking in Phoenix |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
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16 miles early in Phoenix at 90 degrees but at least no sun in the face. 8 min pace.
4 hours of rock climbing instruction. I am so excited to be learning this new sport (for me). Already climbed a 5.12, two levels from highest.
10 miles late afternoon at 107 degrees. Without a doubt the hottest I have run anything over 5 miles in. Totally fun but had to slow to 9 min pace to deal with it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Good ten mile run after church in the 90 degree heat. Acclimized pretty good though, strating at 8 min pace and able to drop down to 6 for the last three miles.
5 mile run in the evening. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Long easy run, the last of these since it's time to change to speed training. It's been a lot of fun to just be out running at whatever feels good! It will be hard to change gears now for the next cycle. We are heading up to Canada Thursday, driving the international Selkirk loop and spending a few days on Lake Kootenay doing some trail running. Should be a great trip! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Lazy run in the morning. Dug stair trenches and built concrete forms all day long. I am so stinkin sore from two days of this |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Night run in Phoenix |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I have spent 3 days at Yosadhara Ashram, a yoga retreat along lake Kootenay, Canada. Just cool as heck, hiking, swimming, climbing the Rockies up here. No running at all.
One of the most different things I have ever done. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Morning doing Hatha ReflectionYoga, afternoon and evening driving and walking through the Kokanee Glacier Provincial Park in Canada. First time I can remember taking time totally away from running for something other than injury. This is amazing country. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
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Tempo day back in the real world at the gym at home. 10 miles on the treadmill at 5:42 pace (10.5mph) with the last mile at 12mph.
After lunch went back to the gym with the kids and they played in the pool while I ran the identical workout again. Good to get some miles in at close to half and full marathon pace. I fel pretty strong for Des News even with leaving the running for the last week |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Spent the day with the kids and their friends at Newton Resevoir. In between everything on the lake I did three four mile runs, easy pace. One in the morning, one afternoon and one evening before we headed home. This morning I was so stinkin sore from yesterday, but it faded right away as the day went by. Checking some of my past runs, the Tempos yesterday were the fastest I've done which helps me relax a little. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy trail run on Mt. Logan trail. Pretty slow today which is expected, second day after a hard workout.
I have 7 races in the next 6 weeks... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 morning, 4 night, both on trails with the stroller. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy trail at 8 min pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Draper Days (3.11 Miles) 16:37:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.11 | 0.00 | 3.11 |
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Not much time this weekend for a race report. So I'll update later. Barely made it to the start and had to do a packet pick up also so I had no time for a warm up at all. The kids and I were camping and hurried down for the race and had to leave for Idaho right after so this was kind of squished in, but I needed to get in at least one circuit race and also see if things were holding up at a faster pace than all the trail running lately.
First mile felt great at 5:03 and I was pretty happy that nothing was hurting. Good to be back in it! 2nd mile came by at 5:18 and I was realized that there was only one to go! That happens on the first 5k of the year! But I was wheezing on the last mile and put in about a 5:44! Embarrassing..
Fun race but had to immediately run to the car to make it up to the family event so i missed talking to everyone at the finish. Bummer |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off day in Idaho fishing for crawfish, cooking steak, and jumping from the trampoline into the swimming pool.
My redneck weekend |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Sweet trail run all the way up Mt. Logan Peak. Really strong today and so I've decided to run the Des News in the morning. Today was one of my better feeling runs lately. Just really strong! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Deseret News Marathon (26.2 Miles) 02:38:03, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 26.20 | 0.00 | 0.00 | 27.60 |
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8th marathon this year and this one went great. Another one just under 2:40 which seems to be a rut I'm stuck in. I started out really slow today on the down hills and everybody quickly gapped me. There must have been 30 people ahead of me, but I didn't want to be hauling down these hills with the injury this year. It was too dark to look at the GPS but I noticed at mile three the split was 16:38 which was pretty conservative considering the hills. Miles four and five were about the same. This may have cost me a few minutes in total race time since I banked nothing in those miles. At what felt like mile six I looked at my watch and it was gone. It fell off somewhere between five and six. It felt great to just run the rest of the race at whatever felt right. At mile 20 I started picking it up again since I really felt good and I think about turning down State Street I caught up to Albert and passed him. Rob then joined me which was just awesome. I had been alone the whole race. I'm sure that saved me a minute or two, even though Rob kept telling me that the first woman was gaining on me, and yelling at the spectators ahead that he was pacing the first woman so they should start cheering. Then Walter joined us with a mile to go and running with those two just gives you a smile! Now three days until Timp Half and actually pretty excited about putting in some speed. I've been much to slow this year!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Dropped the kids off this morning after two weeks of time with them without going to work at all. So glad to have a job that has flexibility when we need it. I took a trip to Orange County Ca for a nice afternoon on the beach. Surprisingly I wasn't sore today at all, just some overall deadness in the legs so I ran one of my favorite beach courses, Balboa, Newport, up to Huntington and back down. I'll probably pay for this tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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8 miles in the morning along Huntington Beach.
6 miles late afternoon in Denver on the way home |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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8 miles on the Logan River trail with Kristi
6 miles on the Mt. Naomi trail in the afternoon from Tony Grove |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Timp Half Marathon (13.11 Miles) 01:10:45, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.11 | 0.00 | 15.11 |
| Started this race with not enough sleep, too much playing the last few days. I immediately fell asleep on the bus and slept the whole way up today. When I got off the bus I had a cramp right in my calf muscle, WTH? Before the race even started... I swapped out of racing shoes and into my 16 ounce "fat man" Kayanos and did a mini warm up. I decided this was what I was running in today. Just too risky 4 days after a marathon to use flats. Once we got going I let the lead group go and instead of hitting the early downhill miles fast, I ran them just under threshold, today that was about 5:25, and I didn't change the pace much through the race. I did catch Walter around 4 miles which came as a surprise since he is just running so well this summer. I also expected to hit a wall with the legs after Des News, but felt great the whole race. What a beautiful half course! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile hill run on Little Mountain, Newton Park in Cache Valley. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Spent the day on motorcycles on the Ben Lomond trail, Crest trail, and Ogden Canyon trails with my brothers. Amazing country and a lot of fun. I wrecked pretty good just 3 miles from the end and ripped up my arm pretty bad. Lucky that was all, but shut down any chance of running. We duct taped the largest cuts together and superglued the rest. I'm taking the chance this will be good enough as I don't want to pay $150 for stitches.
So much for running today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Went to work with the worst bandaged arm in history. All I had besides the basic bandages was socks, so I cut off the toes of one and slid it up my arm. Actually works pretty good and this morning I was able to get to a Walgreens to pick up some bandages. It's likely that this means I won't run the Outdoor Track Nationals Friday and Saturday in Chicago because I cant really swing my left arm. Did a really slow 11 miler on the best day I have seen in San Fran in a long time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Long run in St. Louis at 102 degrees at 2pm. Holy %$@#! This was a hard run, just about to total exhaustion. The arm is doing good and the swelling is down, all good news for continued running. Official results came back today for the half on Saturday, 1:10:45, a PR by over a minute for me and since this is almost exactly the same course as the AM half that I ran an extra half mile on a few weeks ago for a 1:12, I'm pretty certain that I would have broken 1:10 that week. Curious to see what my times will be in the next two halfs since they are not as aided. With the recovery rates that I have this year, I could be in the best shape yet for some fall marathon PRs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| With an overnight in Chicago I was hoping to be able to go over and run the 5000 today in the Masters Track Championships but yesterday they changed the schedule to 11:05am which was one hour before my flight. I still considered it, but finally had to drop the idea and just go run on the lake shore trail. If I have time this weekend I'll be back to run the 1500 Sunday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy today. Getting some flack from the arm. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Last recovery run before a heavy training cycle of two weeks. 7:30 pace. My arm was a bit red today so I went into the clinic to get a script for antibiotics, just in case. I met one of the few good doctors left on earth. He said the arm was fine, no infection, and recommended no antibiotics. That's such a rare thing to see anymore when everything is over prescribed. He did give me a script for some if it got worse and told me the best thing for it would be some hard training. Serious? Then he said since I hadn't had stitches that it would heal quicker if he re cut it and steri-stripped it. I closed my eyes and told him to go for it. He better be right and not just teaching me a lesson. Anyways, ten minute visit and I was out of there, Too much going on with all this to attempt getting to Chicago for the Masters Track stuff. Maybe next year.. One hour of Yoga at the gym which continues to impress me with the feeling of balance and the calming influence on me that it has. I received an interesting invite to the AFC Half Marathon in two weeks. The same guy has won the masters div in the last five years. John R, the race director for the Fountain to Mountain 15k. The Masters WR for the half was set here, although I understand there's some controversy about this since M. Hussein was given that in 2002 in the Philly Half. The record has stood at AFC since 1982 I believe. Anyhow, it would be good opportuni to run a rolling, honest course with zero drop in elevation. Both Hussein and John R. will be running it. Usually invites like these are set ups, I've discovered, since directors pick a group and enjoy watching the pain. I'm not in shape for a half but I'm going to run it. Nothing like a little pain. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
|
10 miles early along the Shoreline Trail
11 miles late afternoon Deer Fence Trail
It's been Bill Murray time at our house lately. The kids are stuck on all his movies, Ghost Busters, Groundhog Day, and What About Bob. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
|
12 miles early morning before a day of stinking yardwork.
11 mile early afternoon hill repeats on Providence hill, a 600 meter 24% grade spot of torture. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 3.50 | 0.00 | 24.50 |
|
6am easy run before the kids were up 6 miles
Worked on the yard stuff all morning
10 mile hard run after lunch. 6X800 hill repeats after a two mile warm up, then cool down. So sore for this run!
Afternoon at the lake teaching the kids how to dive. We got this!
8.5 miles medium effort run after the kids were asleep. 7 min pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 10.00 | 0.00 | 0.00 | 17.00 |
|
10 mile tempo run at 5:40 on the treadmill.
7 mile evening run, supposed to be a tempo but just too sore for it! Just a relaxed 7 min pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| 12 mile Fartlek run in Denver. 2 warm up, 1 to 5 minute pyramid style alternating fast and slow. This has always been a run that shakes out any lingering soreness. In college we used to run this as two competeing teams, with two bikes. You ran as fast as you could to where the bike was picked it up and biked as fast as you could for a block or two, and started running again. Each guy on the team grabbed the bike when he could. It was great since it mattered little how fast each guy was. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Easy pace recovery morning. The goal this week was a start on quality base miles for Oct and to get as dead as possible before our trail run Saturday. I'd like to do the run on as tired legs as possible since I know the pace will be pretty slow with who is going.
Detroit is grey and cold as usual. Why do people live here?
Just have to add here that I wrote Garmin about their watch falling off my wrist and getting lost in the Des News Marathon and they agreed to send me a new one. This company is amazing. Almost makes up for having to return the 610 three times for problems |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.30 | 0.00 | 0.00 | 0.00 | 21.30 |
| Really neat trail run this morning with my brother from Hurricane Pass trailhead up to School Room Glacier, Tetons and back down. Just incredible mountains, loved this trail! Planning to run the entire trail to Jenny Lake and back in two weeks which is 42 miles, since this trail has so much soft dirt running. This was my brother's first run in years over ten miles and we never stopped once on the way except for some quick pics. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| First real off day in a while. Lots of family fun with my brother in Idaho and driving back with the kids. What a cool run yesterday! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Wow, a day off with no work and no kids. I flew down to Phoenix and ran the Ridgeline Trail at 2pm, 119 degrees. Wow. That pretty much sums it up. Could be as hot as I have ever run, so much fun! Spent the evening with friends to top off a great day off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Crazy busy day landing in Austin this afternoon, picking up the rental car, one hour run on Town Lake trail in the 101 degree heat and off to spend the evening with my friend who just got deployed to Kabul. It puts things in perspective. I get to thinking I have a lot of tough things to get done in life and then my best friend gets a phone call that in 8 days he will be spending the next 8 months away from home. He's only one year away from retirement. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Barely an hour to spare today for any running but got one in quick in Austin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Just enough time to squeak in a quick run on the Shoreline trail before heading to work. This is ending up to be one of those weeks that will just not have any time left for the running hobby. That's even with dropping down to 4 hours of sleep a night to get everything done. Came home yesterday from a two day trip and the kid's cat had her kittens. The girls have not set them down for the entire morning and begged me to not go to work so they could just sit and hold them for the rest of the day. I head out to New York tonight and then off to spend the weekend in San Diego playing. Maybe even get in a half marathon if time permits. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run in San Diego |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six miles on a hurting foot. Wondering about running tomorrow... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
AFC Half Marathon (13.1 Miles) 01:20:15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.10 | 0.00 | 0.00 | 15.10 |
| Through this last week my heel has been hurting pretty good. I was hoping it would fade away with some easy short runs through the week but by Friday it was worse. Not really sure what it is but hoping not some small type of bone fracture. Last night I decided to bag doing the race today, just didn't make sense, and just run it at a slow marathon pace for fun. I didn't feel like not starting another race. But even then it was hard. This foot thing is going to change my fall running. This will be a week of cross training. 1:20 time |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day with some hiking in So Cal. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1200 meter swim. First of the swim workouts that I will be doing this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1600 meter swim. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1600 meter swim. Felt really strong on the swim today, dropped into the 35 minute rythm. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1600 meter swim. I am really getting attached to these swims this week. This morning I dropped down to 32 minutes which is good training time for me! I am so tempted to get more into this again and take some time away from the running thing! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
TOU Half Marathon (13.11 Miles) 01:14:37, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.11 | 0.00 | 0.00 | 14.11 |
|
This is just such a great race. I waffled back and forth on it this year with this heel injury but just didn't want to miss it so I decided to fit it in between swimming and at least have a good time. I took a max dose of IB an hour before start and did a one mile warm up just before the race. My foot hurt the whole race. Every mile. But nothing like last weekend so I'll be hitting the pool again this week and feel comfortable I'll pull through this.
Started off with the second group of guys today, familiar faces and a few new guys. After the first mile I knew that I'd be able to run the distance with the heel and decided on an a 5:40 pace. Albert and I ran together all the way down until the turn at mile 7 and then he gapped me. I was beyond happy to be running the pace I was at so I let him go. I haven't felt legs this fresh in a long time which was due to a week off just swimming, but I was so worried about tweaking that foot! As I turned the course up the hill I looked back since I knew that group of great runners with Walter and Clyde were going to be reeling me in any minute, but I couldn't see them anywhere so I dropped back to a 6:20 pace for the hills and only picked it up again when I turned down Millville for the last 2 miles.
I was not expecting to be able to put this one in, so the whole run was great. So many from the blog and Circuit to talk to today! Most impressed with Walter for gutting out 13 miles with cracked ribs and Janea Richardson running a 1:19. Awesome! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1600 meter swim |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1400 meter swim |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1800 meter swim |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Squat diddly |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1600 meter swim so stinkin early the sun wasnt out on the lake! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes of hard swimming and a day of watersports |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One mile swim and a great hike! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One mile swim with my daughter spotting in the kayak. Water sports all day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
I did an easy hour run along the rim at 5:30am before the camp was up at Lone Rock today. Then on the last easy ski run of the last day I skipped across the water and hit the wake sideways. It slammed the ski off and I had that hot pain that lets you know you tore something. By noon it was like a grapefruit. This should be fun to heal..
Still think it was worth it |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One mile swim and played in the pool for three more hours with the kids. Man I love the good swims I am getting this two weeks! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
One mile swim |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2000 meter swim with some lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 mile swim today in just under an hour, easily the fastest distance swim I have ever done. This no running thing has really helped my swim! Today my foot fit in my boot for the first time in since Tuesday so the swelling is going down fast. Could mean TOU is doable next Saturday.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A mile swim today in very rough seas on the east coast of the Domincan Republic. Very entertaining! Then I tried a run since it didn't hurt anymore to walk today but discovered that there is still no way to put weight on that foot for long. Looks like I'm still a swimmer for a while. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A mile swin early this morning along the DR coast again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 mile swim |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Wrapped up the ankle and tried some running today. Can't say if this will work or not, but in any case there is so much going on right now that I don't have much time for the running anyway. Kind of good timing in that regards. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 12 miles mountain biking today because the ankle hurt too bad for much else. Pretty busy day with everything else. How come things always get so busy in the fall? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Tried a 3 mile run but it just hurt too much! I'm going to rest and give TOU a shot in the morning at a slower pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
TOU Marathon (26.22 Miles) 03:10:12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.22 | 0.00 | 0.00 | 26.22 |
|
I had pretty much decided not to run this because I was just getting going on a good recovery with my ankle, but I felt that I didn't want to miss another one of these. So I decided to run it slow and see how it felt. I told the two families that were staying with us that I'd probably be walking it so plan on a half day event.
It was awesome having Sasha and his family up for the night and two other families after the marathon. I think with the fact that I havent been able to train it really helped reconnect me with the running thing to feel everyone's spirit and still be a part of things.
The race went much better than expected. The first mile didn't feel that bad, just a lot of pain in my foot so I decided to run the 6:08 pace that the masters record is at. The problem was that running this pace put me up on my toes which was really flexing my foot around. If I slowed down I went back to a more heel strike and it felt fine. I came through the halfway line with another master from Rexburg right on 1:20. At 14 miles I had to slow back becasue it just hurt too much. From then on it was a lot more fun since it was just about managing the footstrike. I'm pretty much a pansy when it comes to pain so getting this marathon done without quitting felt as good as any running accomplishment I've done. Now I have to figure out how to get running again. This morning, the day after, my foot is feeling even better so I hope to start getting some mileage in this week.
Awesome again to see so many friends from the blog at the marathon! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Decided to start running again. The foot seems to be fine after the marathon, just swollen up more. Resting has done nothing for recovery, I usually seem to recover quicker with slow easy runs. I think I'm going to pick a marathon 90 days away and start getting back into shape for it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run and 30 minutes of lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nice fall run, really enjoying the weather! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Working all day.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Slow run, yow! Hurting as bad as I can remember during running. This ankle may have me out for a while. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Crystal clear day in Kansas. Went for a nice easy run amoung the cornfields. Felt more like I was surviving today than yesterday |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run in Kansas |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very slow, 9 min pace today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run in Denver at 8 min pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| The most vertical peak in a while, Wellsville Cone. Great hike and a good ankle workout. Took 6 hours to get up and down this. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Alternated running, climbing, and hiking to Camelback mountain, Phoenix along the Echo Canyon trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Recovery run at home |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run in st Louis |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
One mile swim in almost perfect water in Cancun. Since I had the whole afternoon here, I ran the first decent run in a long time. The first run that seemed like anything resembling training anyways. I could hold about 8 min miles, any faster and it just hurt too much on the ankle. Took a 30 min break and hit the ocean again for 3/4 mile swim. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
This was supposed to be another easy 10 mile run but everything hurt too much from yesterday so I cut it short and did another mile swim. The water off the coast of Mexico is as clear and calm as I have ever seen it right now. Almost makes up for not being able to run at all.
In March I applied for a permit for the Mt. Whitney trail. Since it's a lottery, I was denied. On Friday the NPS called me and said that they had some cancellations and would grant me a permit on Wednesday or Thursday of this week. Since the window is rapidly closing weather wise for this hike, if I want to run it, I'm heading down to give it a shot. I can't wait to try a hard trail run up to 14,600 feet that is 22 miles long. About 6 miles of the trail are above 13,000 feet.
In addition, I got a comp entry to CIM on Dec 2nd which is about the perfect amount of time to get through this ankle injury. It means I can focus on just training for a few months, throw a race or two in for fun, and get ready for one last marathon in 2012. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| Mt Logan trail. Started at the 4,600 level and did most of the run up to 9,000 and back. At about 9 miles my ankle was killing so bad that I had to stop until it got under control and I could roll it around on a big rock until it loosened up a bit. After 20 minutes it felt good enough to get going again and finish the run. About 17 min miles up and 8 min miles down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Started at the 5,000 foot line and ran 4 miles up to about the 8,000 foot elevation of the Mt Logan trail. This is the 5th steep run in the last few weeks that I have started running again. The purpose has been to hike/run steep anough that I can keep my heart rate up without having to pound the ankle, and to have some ankle rolling excersizes in. Went good today, finally a run that felt close to normal.
1200 meter swim after lunch |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just enough time for a quick 4 miler. Heading down to hang out with the Browns in St George with the kids to watch everyone racing tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
St George Marathon (26.22 Miles) 02:47:37 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 26.22 | 0.00 | 0.00 | 28.22 |
|
Came down last night to hang out with the Browns, watch the race, and get the kids some St George sun. I decided it would be a crazy to just sit around if I could at least get in part of the race so I called SGM and asked for an entry. Long story short I ended up picking up a bib number at 5:30am still not sure if I could run this.
This morning was as perfect conditions as I have run a marathon in as long as I can remember. Cool, tailwind, downhill. The only reason that it was doable for me. By about 10k I could tell that my ankle was going to be fine and I was talking to Mark as we ran about it. He gave me some great advice, to take my time on the rollers after Veyo and then pick up pace again around 14 or 15, which is just what I did. I was nervous about the race the whole time, after what happened at TOU, but didn't deal with the ankle pain until 23 miles. The race just went perfect for me, I tucked into 6:23 pace and it felt great the whole race. I really needed this run to get back into the game with my head since the past two months have been spent dealing with this heel and ankle stuff.
Great races today by Fritz, Scott, Walter, and a host of others! So neat to get a chance to talk to these guys after the kind of racing that they do. Makes you feel cool just to know them a bit! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| Easy run after getting home and getting the kids to bed. Def worked out some of the rust yesterday and excited to get into some running. Sore quads but felt good otherwise. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run and lift today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Hill loop up and over the SV hill above Smithfield. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run in Atlanta |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Afternoon run in Milwaukee. Trying to balance running with not creating more injuries this week. Kind of tough, feels like I'm on the edge the last few days. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
14 hour work day dealing with weather around Denver. Divert to Colorado Springs, sit on the ground for two hours, talk to a passenger who comes up to the cockpit as we are sitting to ask if we are going to be on time...
Good times |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Utah Marathon (26.22 Miles) 03:05:46, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 26.22 | 0.00 | 0.00 | 29.22 |
|
Interesting run. Got in last night around 3am and caught two hours of sleep. I was kind of excited to see if I could run a legit Utah marathon course since they are so rare, one week after St George. I was also hoping to get a decent long run in without tearing something up. One of the neat things that I have discovered about running marathons so close together is that you never know how you are going to run. You can crash in six miles or keep it hanging together on legs that seem dead from the start. Kind of neat to push yourself mentally from a different direction. Today was number 10 for the year.
I started off with Ben and Riley both who were obviously in much better shape than me to run a good race and after 3 miles I let them go. By six miles I had serious doubts about the race, totally dead legs at 6:30 pace. I slowed to just above 7 minutes and they felt much better. What a course, it just seemed to go up and up. Three over-road crosswalks, hills in all the wrong places. I set in my head two "rules"that I have read from Ultra runners that has worked so well this year for me. 1. You will never feel the same in 3 miles as you feel right now. 2. Break it up in sections and run each one. By the time I reached 19 miles I realized I was having fun, the sun was coming out and the rest was downhill. I was slow as heck, but I wasn't going to hurt anything. I did expect at any moment to get chicked by Allie or Devra so I kept one eye out behind me for the last 6 miles.
Pretty sure today I saw my first course cutter. During this marathon it was very easy to keep track of those around you, lots of turns with long stretches and over the cross walks where you can see the course down and behind you. Especially around the city creek loop at mile 22 where you can see the runners on the opposite side a mile behind you. At about mile 24 a guy about my age it seemed, suddenly came out from the side of me and passed me just hauling down the hill. Since he looked like an old guy too, I decided to catch him. I got past him but he hung on and passed me back just before the finish. My Garmin has a 5:59 for mile 26, fastest of the run for me. Never saw him during the race. Meant to ask anyone on the course if they saw this guy but lost interest in the whole thing with the post race stuff.
Half split 1:32:12
3 miles easy late tonight 8:45 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day with family. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Slow run! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Relaxing run in the Everglades as the sun was setting.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Nice run in Orlando "along" a canal through the Everglades. Lifting after |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Cold run in Milwaukee. I wanted to get 8 out of this run but just too beat up on the legs to do it. This marathon recovery is the hardest of the few I've been through. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy morning run in Milwaukee |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Pursuit of Police who don't run, no more violence at home 5k (3.11 Miles) 00:18:10, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.11 | 0.00 | 6.11 |
|
Not hard to understand why they changed the name of this race from Beat the Heat to SLCPD Pursuit since it was put on by the YWCA during the week without violence.
I was pretty nervous to run this race after two shaky marathons in the last two weeks and pretty much existing for two months in survival mode. The last three days I have felt some strength coming back and maybe, just maybe, might start feeling like a runner again. I kind of had to run this since I only had four Circuit races and it would be stupid to not make an effort at holding on to the Masters again. The first mile went by in 5:36 which was honestly surprising. It scared me a little and I slowed for the second mile since I was certain I couldn't run that pace for long today. But through the hilly loop I started catching people and when the two mile marker came by I knew I'd survive. At about 2.8 I got chicked by Kassi but was able to get into gear, pass her back and had fun for the last 1/4 mile. Slow time, but feeling smooth again.
The 9 guys ahead totally kicked my butt... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Two days in Phoenix with friends doing some trails. Today was the boulder scramble of Echo Canyon and Cholla trails. Pretty sore ankles from these! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| West Boulder and Flat Iron trails |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run on the sidewalks of Orlando |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| More sidewalks.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Stokes Trail |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Shoreline trail |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| One hour run and some lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
5 easy in the morning, 5 easy in eve. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6 miles at 5:50 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy fall run, feeling the workout from yesterday. Right now if I put any speed in at all on the workouts I really pay for it the next day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Mt Logan trail |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Along the golfcourse and down the Bonneville shoreline trail then headed down with the girls and spent the whole afternoon in the Holiday Inn with the built in waterslide (Fins and Grins) seriously, the whole afternoon. Then we went to the USATF banquet and said Hi to everyone. The kids got pretty restless though and we had to leave early. Back to the pool... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Flew down to Phoenix today with the girls and got in some gtreat hiking in the Superstition wilderness |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Phoenix 3TV 5k (3.11 Miles) 00:17:06, Place overall: 18, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.11 | 0.00 | 6.11 |
|
I was in Phoenix this weekend with the kids and friends and had always wanted to run this race. I really wanted to run the 10k but I didn't feel recovery was far enough along and I knew a good effort on a 5k would probably be good for me. Shake up the marathon shuffle a little. This race is huge and one of three on the same day, a 5k, a 10k and a half marathon. I would love to come down and run all three during a year when I wasn't dead from a season. The 5k is also the USATF Masters Championship so there's bound to be some good competition. I knew the Master's course record was 17:11 so I aimed for that pace but got out a little too fast with a 5:08 first mile. I paid for that, hadn't ran that pace in months so I died pretty quick. Just before mile three John Reich passed me and I pretty much let him go. I ended up breaking the Master's course record only to have John set a new one passing me, lol! It's funny how a 5k can be so long and then be over before you can do anything.
It felt good to run at some speed again and I hope this means it is time to start training and stop limping around. Gotta lose a little over 10lbs too..
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
|
Marathon pace 5 miler on the treadmill at 6 min miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
8 mile recovery run, 30 minutes push ups and crunches. Getting some strength back and not a huge amount of soreness.
3 mile easy run late evening |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 miles on the treadmill at the Denver airport gym then the treadmill broke and the other ones had large TSA ladys walking on them so the last thing left was a stairmaster. I have never tried one of these so it took a few minutes to figure things out. Wow! These things rock! I was exhausted, heart rate at least 170 the whole time and no pounding on the joints. Why have'nt I tried these before? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 20 minutes lifting, 5 miles on the treadmill, 5 miles on the stairmaster. Sweet workout! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
45 minutes of good lifting at the gym followed by 8 miles at 8mph on the treadmill. Feeling it in the quads after the stairmaster two days! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
|
8 miles on the treadmill after core lifting at 6 min pace. Finally shaking off all the pain with running the last few months. I think I'm about two weeks out doing this same kind of stuff from this week until I can startback into marathon training.
Spent the afternoon hiking up the ski runs at Beaver Mountain Resort and skiing down. I got four runs in which is almost what I've been able to do on a busy weekend! Completely dead now. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.00 | 6.00 | 0.00 | 17.00 |
|
In between flights in Denver I hit the gym in the airport again. 6 miles on the Stairmaster as fast as I could go. This thing is a killer and my knees hurt the whole stinkin time. I took 30 minutes after to do my circuit lifting upper body. The past three weeks I have actually had the motivation to hit the weights again which I have not had all year.
Evening run in Sacramento, great weather at 65 and sunny. 11 miles at 7:30 pace. Pretty sore quads. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 morning in Sacramento easy, 3 evening back in Utah |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
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Early morning at the gym and had a tempo run on schedule but after a few minutes on the treadmill I could see that I was just too sore so I decided to wait until the evening and get some lifting in. 3 miles at 7:30 pace and 45 minutes of upper body junk.
10 mile tempo in the evening at 6 min pace. I haven't had a good workout like this for ages so I'm excited to be able to do it again. We'll see what this does to me tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 morning, 5 night. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran along the closed BST trail |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Smithfield Turkey Days 10k (6.47 Miles) 38:20:10, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.47 | 0.00 | 8.47 |
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I really wanted to run the 5k today but I knew I needed at least 6 miles a little fast today and wouldn't do it unless it was racing. I still have not bounced back yet from the marathons this year which has dogged my training. It seems I do Ok unless I put in some speed and then I have to pay for it for a day or two. Thankfully it seems this is getting better.
It was good to see Conner and a bunch of high school kids out for the race today which meant things would be fast. We started the 10k and within a few minutes a cop car was tapping his siren at us. Apparently the course took an immediate left turn 100 yards after the start and nobody was at the intersection including the cop who was 1/2 a block down. So a group of us had to turn back and catch back up with the crowd. By the time we had woven our way through the crowd I could see a runner in a BYU jersey up front. Never caught his name, but I did recognize him from a few races in the past. I fell in behind him with a few high school kids and when my Garmin beeped the first mile I looked down and saw 5:20. I was pretty happy with that since I felt pretty good. That all changed pretty soon because this course went up to the SV hill and then wound it's way around the golf course in the Smithfield foothills. I totally forgot about the hills on this one and pretty much died for the next three miles. 6:40, 6:38, 6:05. Then it turned back downhill and I got in a few 5:30 miles and was catching up to Louis who picked it up and wouldn't let me catch him. First 10k in a while for me and this morning, a day after, I can feel it in the legs. maybe catch another one Thanksgiving day? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Very rainy evening run in Seattle. Nearly impossible to get my butt out of the hotel and off on a run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Ririe Turkey Trot (3.11 Miles) 16:56:00, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 3.11 | 0.00 | 6.31 |
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This was a good time for a 5k for me in the middle of some resting time. We were up in Idaho Falls with family for the holiday and I talked everyone into this. Small town Idaho run but three high school teams showed up and two Weber college runners up from Ogden to see their families so it was a fast one! I had the lead for the first mile and then the two college kids gapped me fast and it was all I could do to hold on to them to the finish. I real happy though to stay ahead of the hich school guys! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Quick run in Moab |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Short run in Moab again. Day of hiking and Jeeping |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Relaxed run in Orlando. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Long easy run in Orlando. Found a new trail here today which doesn't have as much water everywhere. awesome. Still pretty sore and am pretty much deciding that any racing needs to be put on hold and just do easy long runs for a month towards some recovery from the year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Beautiful day in Orlando. Ran for 50 minutes while the mechanics were fixing a fueling panel on the plane. You never know when time will pop up for a run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 miles easy, 4 miles on the elliptical. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Found a cool run through a scout camp in Dayton, OH. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Outskirts of Denver, just getting it done today.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy trail run in Logan Canyon. Still no snow! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Level run on the grass. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Hard effort trail run, Bridger Trail, Logan, UT |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy recovery run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Hard trail run Cholla to Echo Canyon Phoenix, AZ. Most difficult trail run in the last six months. Strong run! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
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Medium distance run in Denver after a day of flight testing in the simulators. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Slow run on the dirt trails East of Denver. Good break from the last 6 hours of testing. I'm slowly feeling like I'm recovering with the last couple of weeks off and spending more time just jogging than running. Maybe I'll become a jogger. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Out running on the plains of Denver again. Nice morning, sunny and 50 degrees already. Pretty sore today just from finally putting a little miles in this week which is a sign that I still have not recovered enough to get training really. I think I will run two more weeks of these slow medium runs and then start working in some speed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Shoreline Trail |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| An hour run... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Pretty much chillaxin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 2 miles warm up and 5 at six minute pace. For the first time in however long I can remember I actually went to a sports doctor about the sharp pain in both heels. Since this has been ongoing for 7 months I decided I better get an opinion other than my own! I was surprised that he was definite that it was Plantar fasciitis. I thought that was in the arch. So now I have to sleep with two stretchy sock things, buy new shoes, and tape up my feet occasionally. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Slow run in Denver...
I got up this morning after sleeping with those stretchy socks and didn't have that hobbling pain on my heels that I have every morning. Amazing. Maybe the doc was on to something here. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| An hour easy running |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 30 minutes core weight work and an hour of pool running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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30 minutes of lifting and then a one hour hard intensity pool run.
Reviewing 2012 I discovered that I failed at every single running goal that I set for the year. Warm fuzzy.
Looking hard at what I will do in 2013...
Sumo wrestling? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 30 min lifting and a good pool run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 45 minutes on the stairmaster |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Had to work this Christmas and my grandpa just had heart surgery so I changed my overnight to a Salt Lake one and was able to meet Rob for a run in the snow and then head over to their house for a couple of hours. One of the best Christmases away from home that I have had. I was able to spend a good part of the evening with my grandpa too which was an unexpected blessing |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy hour on the elliptical and 45 minutes of weights after getting rerouted to Puerto Vallarta today. I was supposed to be home with the family for Christmas at noon today and had to go to Mexico instead. What a mess..If I hadn't got a mini Christmas with the murphy's last night I would have missed the holiday altogether! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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Nice run on the grass in Balboa Park, San Diego. Heel and knee hurt like nuts the whole time. Today Hobie Call posted his goals on FB for the next year:
4:34 mile with 40 lb. weight vest
5-k at 4:34 mile pace with 24 lb. weight vest
10-k at 4:34 mile pace with 16 lb. weight vest
1/2 marathon at 4:34 mile pace with 8 lb. weight vest
MARATHON 1:59:59
... 6 months to complete the mile, then 10 more months to work my way to the marathon. I'd be ready just in time for the Boston Marathon in 2014.
And I thought I had some crazy goals in the past! I say go for it! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| As hard as i could go on the Stairmaster for an hour. 420 floors. Did intervals between level 14 and 10. Could barely walk after this but the knee didn't hurt. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Decent 8 mile run on the snow in Logan |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| My heel is killing me today, next week may be a week off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Barely got in a run before church today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice run on the soft snow in Logan and then got in a mile swim at the pool while the kids were swimming |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2637.05 | 660.77 | 134.03 | 26.00 | 3457.85 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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