| 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 | | 37.68 | 2.00 | 0.00 | 0.00 | 139.63 | 179.31 |
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| Bike Miles: 464.00 | Stairmaster Miles: 108.48 | Elliptical Miles: 26.90 | Rowing Machine Miles: 4.25 | Treadmill Miles: 10.68 | Nike LunarFly Miles: 18.00 |
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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 |
| road the recumbent bike for an hour. i figure the recumbent bike is quite possibly the most humiliating of all machines at the gym considering that the average user is at least 60 years old. that said, i was still exhausted after the ride. i did 2 off 3 on intervals. the 3 minute intervals were around 300 watts but not sure if the machine is accurate. | |
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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 |
| another great day at the gym on the stairmaster. tan is going away, forgetting how to run, seeing the same people every day, cleaning up sweat on the machines and staring at the clock for at least an hour are all downers of the gym. on the bright side, water is more accessible, i don't ever get cold, and my water bill is lower because I use their showers. | |
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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 |
| Road up Millcreek Canyon, out to Cottonwood and back. Totaled 41 miles. Amazing weather for a bike ride. | |
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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 |
| Road up little cottonwood. I always forget what a grind it is but 49 mph on the way down makes it worth it. 50 miles in about 2:50. Tomorrow is a Holiday so it deserves a longer ride. | |
| | Comments(4) |
| | 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 |
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Road up Big Cottonwood then up Emigration. Round trip was 70 miles in about 4 hours. Borderline bonk but felt ok at the end. Amazing what a Gu can do. Last 3 days on my bike totaled 160 miles and 15,500 ft of climbing. I found this list of 86 rules you must follow if you road bike. http://www.velominati.com/blog/the-rules/ Many of them sound ridiculous (e.g. no camel backs, no sleeveless shirts, bike must cost more than the car it's on, must wear sunglasses, etc.) but for the most part people seem to follow them. Although I don't think the list is as long, there also seems to be a list of unwritten road and trail running rules.
Road Running Rules:
#1- no baggy shorts (took me a few years to give into this one, in my first marathon I wore a swimming suit) #2 - no shirts with sleeves, can't run shirtless (I used to pride myself on being the first finisher who wore a t-shirt) #3 - can't carry water bottles or camel backs #4 - either ankle socks or compression socks, nothing in between #5 - no stopping allowed for pictures #6 - obsession with miles and time #7 - minimal to no talking allowed on pre-race bus ride #8 - must post pre and post race miles for any race shorter than a marathon #9 - cross training is only done when legs are incapasitated
And the Trail Running Rules (Jon or the other trail guys, please feel free to add or change)
#1 - no white shoes #2 - no racing singlets, allowed to run shirtless
#3 - must carry a water bottle or camel back #4 - wear gators at every opportunity, even if there is a 10% chance of rain #5 - guys with long hair and bandanas are cool #6 - only allowed to run a road 5k on Thanksgiving #7 - allowed to take pictures during race
#8 - obsession with running on everything except asphalt and concrete #9 - running on the treadmill is an ultimate sin I think I have an identity crisis because I don't fall into one of these groups and I go back and forth on which one I like the best.
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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 |
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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 |
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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 |
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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 | 13.25 | 13.25 |
| staimaster work out at the gym oh boy. it's actually more exciting than it sounds. i set the timer for 1 hour then i watch the little light move 30 times in 2 minute intervals. all that is going on while i change levels, wave to people sometimes, drink my water bottle and occasionally get visitors who interrupt my workout. |
| Elliptical Miles: 1.00 | Stairmaster Miles: 11.00 | Rowing Machine Miles: 1.25 |
| | Comments(3) |
| | 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 |
| Road up Millcreek Canyon, out to Cottonwood and back | |
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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 |
| Road up Little Cottonwood. Fortunately the wind didn't blow me over on the decent.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 | 8.50 |
| cross training and a whopping .5 miles on the treadmill. maybe just maybe i will get to 1 full mile tomorrow.
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| Elliptical Miles: 2.00 | Stairmaster Miles: 6.00 | Treadmill Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 5.75 | 7.25 |
| bike, stairmaster, then 1.5 miles RUNNING/JOGGING on the treadmill. Progress! |
| Bike Miles: 10.00 | Stairmaster Miles: 5.75 | Treadmill Miles: 1.50 | Nike LunarFly Miles: 1.50 |
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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 | 4.00 | 4.00 |
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| Bike Miles: 15.00 | 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 11.00 | 11.50 |
| sweatfest at the gym today. Sadly cancelled my flight to Chicago today but now I am entered in CIM.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
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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 | 14.00 | 14.00 |
| congrats to everyone who raced TOU! Did some damage on the stairmaster today then played 18 holes of golf. Shot any 80 and 1 over on the bike 9. Not bad for the 2nd round of the year. Bike tomorrow. | |
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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 |
| Road up Millcreek, out to Cottonwood and back. A few leaves are changing in the canyons...mixed feelings about that. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.68 | 1.00 | 0.00 | 0.00 | 4.33 | 10.01 |
| Stairmaster then 5.6 miles of RUNNING on the treadmill. Averaged around 6:45 so I actually felt like I was moving.
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| Stairmaster Miles: 4.33 | Treadmill Miles: 5.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 9.00 | 10.50 |
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| Stairmaster Miles: 9.00 | Treadmill Miles: 1.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.00 | 0.00 | 0.00 | 1.63 | 10.63 |
| Ran for a whole hour on the treadmill which is the longest I have ran since August 20. It was nice to finally do something other than the staimaster, bike, or elliptical. Someday soon I will attempt running outside but I will miss my friends (who I don't talk to) at the gym.
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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 |
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| Elliptical Miles: 2.50 | Stairmaster Miles: 6.50 | Rowing Machine Miles: 1.00 |
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| | 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 |
| Biking, some running and star gazing in southern utah. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| First real run in over a month. I was planning to run over to liberty park for a few laps but after a mile into the run decided to do a familiar route instead, i.e. up to 11th ave., down memory grove, one lap around liberty park and back. Once back at the gym I ran a quicker 1.5 miles on the treadmill. The joints felt a little achy towards the end and the hip wasn't perfect but overall it felt good. In terms of overall effort it felt a lot easier than my 3 to 4 hour canyon back rides. Endurance is there so now I just need to get build up some speed and continue strenghening my hip. Averaged 6:30.
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| Treadmill Miles: 1.50 | Nike LunarFly Miles: 16.50 |
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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 | 11.00 | 11.00 |
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| Stairmaster Miles: 10.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 9.67 | 10.67 |
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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 |
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| Elliptical Miles: 5.60 | Stairmaster Miles: 4.40 |
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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 |
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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 | 8.50 | 8.50 |
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| Elliptical Miles: 4.50 | Stairmaster Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 37.68 | 2.00 | 0.00 | 0.00 | 139.63 | 179.31 |
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| Bike Miles: 464.00 | Stairmaster Miles: 108.48 | Elliptical Miles: 26.90 | Rowing Machine Miles: 4.25 | Treadmill Miles: 10.68 | Nike LunarFly Miles: 18.00 |
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