| Location: Salt Lake City,UT,United States Member Since: Sep 14, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 145.30 | 11.00 | 0.00 | 0.00 | 110.00 | 266.30 |
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| Bike Miles: 115.00 | Rowing Machine Miles: 3.00 | New Balance 890 Miles: 114.75 | Stairmaster Miles: 91.25 | Elliptical Miles: 5.75 | Nike Free 5.0 Black Miles: 41.55 | Treadmill Miles: 10.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| brick workout at the gym. I missed the 8 AM spin class so I did my own. 60 minutes of 12 x 3on/2off. For reps 3, 6, 9 and 12 I turned up the tension so I could only hold a cadence of about 80. My cadence for the other reps was probably around 105. After spin I ran 3.25 miles on the TM and then rowed 1 mile in 7.5 minutes.
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| Bike Miles: 22.00 | Rowing Machine Miles: 1.00 | New Balance 890 Miles: 3.25 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| 11 miles of running on the ROAD from Highland then a few on the stairmaster. Unfortunately I am not too excited about the achilles. My garmin was also in bad shape and didn't turn on because it hasn't been used in over a month.
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| Stairmaster Miles: 3.00 | New Balance 890 Miles: 11.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
| Warmed up on elliptical, 65 minute spin, a couple miles on stairmaster then one mile rowing. I tried my HR monitor for the first time during the class. For the class it averaged exactly 150 and for the last half it was probably around 160. During the last few intervals it got up to 175 which I suspect is 10-15 below my max. It's very apparent that I am somewhat efficient at or below 160 but over that gets progressively more difficult.
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| Bike Miles: 22.00 | Elliptical Miles: 3.25 | Stairmaster Miles: 2.25 | Rowing Machine Miles: 1.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| AM: stairmaster
PM: bootcamp. Circuit training galore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| intervals on the stairmaster
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 5x10 minutes with 2 minutes rest in between on spin bike then 2 miles of running on a fancy TM during a biomechanics assessment. The assessment included ekg of glutes and TFL, side and frontal videos to measure angles, and force and pressure measures of each foot strike. The main takeway is that my right glute still isn't firing enough which is putting increased load on my IT band and possibly partly the reason why I strained my left achilles. Clam shells and hip raises are back in the routine.
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| Bike Miles: 22.00 | Nike Free 5.0 Black Miles: 2.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 3.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| First real run in quite some time. Ran with Jake, Josh, Nate and Rob from HHS, through Tanner Park, along Wasatch Blvd., to Ruth's Diner in Emigration and back. I was only planning to run around 10 but couldn't resist going up Emigration for a few more. We picked it up a bit on the way back and got in a few miles around 5:35, one that included a dart across Foothill Blvd. Body parts held together decently and most importantly, the Garmin appears to still work. I clocked the third fastest time on the prestigious Strava segment "1900 E. Sunnyside to Redondo".
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| New Balance 890 Miles: 16.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
| 2.5 miles on elliptical, 60 minutes spin, 3 on stairmaster then one mile rowing. I was pretty beat up Sunday after the run but oddly the achilles feels better today. Maybe compressing it on the downhill helped. Injuries are odd.
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| Elliptical Miles: 2.50 | Stairmaster Miles: 3.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 | 11.00 |
| AM: stairmaster and 2 miles on TM
PM: bootcamp that included lots of lunges, some sprints, squats, and stepovers. Good for the glutes.
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| Stairmaster Miles: 9.00 | Treadmill Miles: 2.00 | Nike Free 5.0 Black Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Didn't go to the gym today. That's a change. Ran the basic loop up to Foothill through Research Park and back. There are still lots of cars on Foothill.
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| New Balance 890 Miles: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.55 | 0.00 | 0.00 | 0.00 | 0.00 | 6.55 |
| warmed up 5.25 on TM, 60 min spin (3 off/7on,10x2off/3on), cooled down 1.25 on TM.
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| Bike Miles: 22.00 | Treadmill Miles: 6.55 | Nike Free 5.0 Black Miles: 6.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 4.00 | 16.00 |
| Ran from HHS through Tanner Park to the mouth of Millcreek and back through neighborhoods. Finished with a couple of fast laps on the Highland track. 4 on the stairmaster and glute exercises at the gym.
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| Stairmaster Miles: 4.00 | New Balance 890 Miles: 12.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
| stairmaster and 1 whopping mile of running on the TM. Shooting for 40-50 miles this week.
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| Stairmaster Miles: 10.00 | Nike Free 5.0 Black Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.50 | 6.75 |
| .5 mile warm up on elliptical, 2.75 miles on TM, 60 min spin (pyramid intervals), 3.5 miles on TM then some glute and calf work.
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| Nike Free 5.0 Black Miles: 6.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
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| Treadmill Miles: 1.00 | New Balance 890 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiked Angels Landing in Zion.
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran out and back on the Anasazi Trail in St. George.
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| Nike Free 5.0 Black Miles: 10.25 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with Josh from Memory Grove, through the U, down through Liberty Park and back. Perfect spring morning for a run. Planning to alpine ski this afternoon which will be the first time in 7 years and the 2nd time in 16 years. A helmet and parabolic skis should help.
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| New Balance 890 Miles: 12.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.50 | 7.50 |
| warmed up on elliptical, 3.25 miles on TM, 60 minutes spin class, 3.75 on TM.
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| Bike Miles: 22.00 | Nike Free 5.0 Black Miles: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran up to Foothill to confirm that the U's tack has blockaids on the inner lanes (it does), wound through the U and back through the neighborhoods.
PM: burpees, mountain climbers, bench press, leg press, a couple versions of squats and 100 times up and down the stairs. I will call that a mile.
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| Nike Free 5.0 Black Miles: 1.00 | New Balance 890 Miles: 10.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| easy day. 20 minutes on bike then 3.5 miles on TM.
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| Bike Miles: 5.00 | Nike Free 5.0 Black Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran through Sugar House to the U and back down 15th east. Perfect running weather.
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| New Balance 890 Miles: 9.50 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran with Josh, Jon and Nate from Highland out to 6200 S. on Holladay Blvd and back through the neighborhoods. Finished with a few around SHP. Around 7:10 pace for first 8, into the wind, then ran an 8 mile tempo back to Highland High. Splits were 5:46, 5:42, 5:41, 5:44, 5:52, 5:38, 5:34, 5:26. Felt pretty good about the run and pace considering there were lots of rollers on the way back.
This run puts me at 63 actual running miles for the week. It's been a few months since I did that.
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| New Balance 890 Miles: 20.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 2.00 | 14.00 |
| Ran with Josh and Collin from Liberty through Sugar House. Ended with a couple of laps of the park and then a couple stairmaster miles at the gym. Didn't feel great but could have been worse.
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| Stairmaster Miles: 2.00 | New Balance 890 Miles: 12.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
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| Stairmaster Miles: 10.00 | Treadmill Miles: 1.00 | Nike Free 5.0 Black Miles: 1.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 145.30 | 11.00 | 0.00 | 0.00 | 110.00 | 266.30 |
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| Bike Miles: 115.00 | Rowing Machine Miles: 3.00 | New Balance 890 Miles: 114.75 | Stairmaster Miles: 91.25 | Elliptical Miles: 5.75 | Nike Free 5.0 Black Miles: 41.55 | Treadmill Miles: 10.55 |
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