Run fast

September 2013

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFritz's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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

2016 Races

Personal:

Support from

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Lifetime Miles: 8003.27
Elliptical Lifetime Miles: 1295.72
Stairmaster Lifetime Miles: 3252.63
Rowing Machine Lifetime Miles: 335.05
Swimming Lifetime Miles: 14.97
Treadmill Lifetime Miles: 1111.92
Saucony Kinvara 2 Grey Lifetime Miles: 994.29
Saucony Kinvara 2 Blue Lifetime Miles: 528.18
Salomon SpeedCross III Lifetime Miles: 263.03
La Sportiva Vertical K Lifetime Miles: 78.50
Nike LunaRacer +3 Lifetime Miles: 129.20
Nike LunarLaunch Lifetime Miles: 319.30
Nike Pegasus 31 Light Blue Lifetime Miles: 640.75
Altra Lone Peak 2.5 Lifetime Miles: 99.50
Nike LunaRacer V3 Camo Lifetime Miles: 76.02
New Balance 890v4 Lifetime Miles: 41.25
Nike Pegasus 33 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
262.3039.100.000.0098.25399.65
Stairmaster Miles: 52.50Saucony Mirage III Miles: 71.35Nike LunarRacer Blue V2 Miles: 20.25Treadmill Miles: 24.00Saucony Kinvara 2 Blue Miles: 14.50Nike Lunarvia Miles: 187.55Salomon SpeedCross III Miles: 7.50Elliptical Miles: 11.00Rowing Machine Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.250.000.000.001.0014.25

Ran from SHP along scenic the Highland Drive to the famous Horsepark loop for a couple of laps and back. There was a Rob siting at SHP but he was running too fast for me to catch him. Felt very muggy and more humid than usual.

Stairmaster Miles: 1.00Saucony Mirage III Miles: 13.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.001.0016.00

Ran the Jeremy Ranch road with Danny. The ominous clouds and morning rain kept the temps perfect. It's the best time of year up there.  

Stairmaster Miles: 1.00Saucony Mirage III Miles: 15.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.503.000.000.000.0012.50

Abbreviated track workout with Nate. He did 5x1 and I did reps 1,3,5 with 6 minute miles in between.  Splits were 5:16, 5:15, 5:10. Nate would take out the first lap in 80 then I would hold 80 for laps 2 and 3 then speed up for the last lap. I felt better than expected considering the ramped up miles over the last few days and excessive yard work over the weekend. The pace felt manageable.

As an added bonus we had to battle with the basketball team for space on the track. The stocky point guard looking guy enjoyed standing in the inside lane for some reason. I suspect he will sit the bench this year because he has a bad attitude.

Nike LunarRacer Blue V2 Miles: 12.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.006.0013.00

AM: TM and stairmaster at the gym.  FYI, Pumpkin Spice Latte is back in stock at 7-Eleven.  Just another reason why the fall season is the best.

PM: 1 mile warm up on the TM then boot camp that included running up and down stairs, sprints in the parking lot, circuit training, lots of planks, push ups and step overs.

Treadmill Miles: 6.50Saucony Kinvara 2 Blue Miles: 5.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Ran around Millcreek at about 7 minute pace. It's a good sign that I am not getting as sore the morning after boot camp.

Saucony Mirage III Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.005.0010.50

TM and stairmaster at the gym.  Nike just sent me a pair of bright pink Lunar flats.  I think I jinxed myself the other day when I commented on how much I dislike the color pink.

Nike Lunarvia Miles: 5.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.153.000.000.000.0023.15

Drove down to St. George on Friday night with Matt, Scott, Reed, Brandon, Toni, Zak and Dan. We woke up early and ran 22 miles of the SGM course with a tempo starting 5 miles into the run at the bottom of Veyo. I kept the pace brisk but not marathon pace like some of the other guys. Thanks to Matt and Scott for driving and to Matt for letting us use his condo.

Nike Lunarvia Miles: 23.15
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.002.0016.00

Trails, road, track, treadmill and stairmaster day. Met Adam at the JCC for a run up the BST. Funny that we haven't run the BST the entire summer and then we picked the one day with rain. We went up the not so dry Dry Creek Canyon and added a couple of more miles before we ran into 4 inches of mud.  We headed back after Adam took a spill and our shoes were weighing about 5 lbs.  We ended up with 7.5 miles. I then headed out on the road and over to the UofU track where I jumped the fence and did 2x400 at 70 seconds. I thought getting the legs moving after the long run yesterday would be helpful. Finished the workout at the gym with a few on the treadmill and two on the stairmaster.  It was nice to have some energy for a change the day after a long run.  The fitness is getting there slowly but surely.

Stairmaster Miles: 2.00Treadmill Miles: 3.00Salomon SpeedCross III Miles: 7.50Nike Lunarvia Miles: 6.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.0010.0013.50

Morning of cross country then ran a few miles in uncharted territory around a random neighborhood while waiting for my car.

Stairmaster Miles: 10.00Nike LunarRacer Blue V2 Miles: 3.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.504.000.000.000.0012.50

Ran with Adam at the UofU track.  Ended up doing 20x300 and jogging the 100s in between.  Kept the quarters a bit under 90 seconds. The basketball team was nice enough to stay out of our way today.

Nike Lunarvia Miles: 12.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.009.5013.75

Gym and boot camp. PT coach asked if any of us had any running races this weekend because he knew the leg workout would be killer. It was a dousy.

Treadmill Miles: 4.25Saucony Kinvara 2 Blue Miles: 4.50Nike LunarRacer Blue V2 Miles: 4.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.400.000.000.000.007.40

First time in my ~10 corporate career that I left work in the middle of the day for a run.  Quite monumental.  The 1AM poker night hindered my plans for a morning run so I was considering taking the day off.  I ended up running an out and back along Holladay Blvd and averaged around  a 6:15 pace.  I felt much much better than I usually feel when I start my morning runs.  Maybe my body just takes more time to get warmed up for the day because in the mornings I am dragging.

Nike Lunarvia Miles: 7.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Stairmaster Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.508.000.000.000.0022.50

Great run down in Orem with Matt, Scott, Mike, Josh, Zak, and Reed. We did the standard 10 up and down from Cemetery Field in Orem. At the turnaround up South Fork Canyon we started the tempo. Ended up with 8 tempo splits at 4:54, 4:57, 4:53, 5:16, 5:04, 5:04, 5:10, 5:05 (average of 5:04). It was great to feel good after a few weeks of less than successful long runs. Thanks to the guys for pushing me along.

Nike Lunarvia Miles: 22.50
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.002.0017.50

Hillier run than usual for a Sunday.  Josh and I ran through the Aves, up Virginia, down 11th, up City Creeek and down the trail.  Totaled 15.5 miles and about 1,400 ft. of climbing.  Perfect weather and time of year for a run. Finished at the gym with 2 crosstraining and stretching.

Saucony Mirage III Miles: 15.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.0012.0014.00

Productive workout at the gym.

Stairmaster Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.505.000.000.000.0013.50

10x800 with 200 jog in between with Adam and Nate at the UofU track.  

Splits were 2:28,2:30,2:30,2:32,2:33,2:31,2:33,2:33,2:33,2:25

As we were running the basketball players were doing a two mile workout. Coach Krystkowiak said hi to us as we lapped his players.

Nike Lunarvia Miles: 13.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.0010.7514.25

AM: crosstraining and a few miles on the TM

PM: 1 mile TM warm up and boot camp. Crunches, lunges, several band exercises and lots of planks. Doesn't bode well for tomorrow morning.

Stairmaster Miles: 10.75Saucony Kinvara 2 Blue Miles: 3.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.600.000.000.000.0015.60

AM: Easy 9 miles along Wasatch Blvd.  I think it is glove weather.

PM: 6.6 miles around the neighborhoods in Cottonwood Heights.  It's always very exciting to run on roads never run.

Saucony Mirage III Miles: 15.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.008.259.25

easy day at the gym

Treadmill Miles: 1.00Saucony Kinvara 2 Blue Miles: 1.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.008.000.000.000.0019.00

Another and probably last run down in Orem before SGM.  The temps and crisp air couldn't have  been better.  The group grew this week to 13 (Scott, Matt, Nate, Josh, Zak, Mike, Brandon, Chad, Reed, Chad's friend and Jeff), which made it easy for us to push aside the traffic going up the canyon.  This time we ran up and down 8 miles with a two mile cool down on the grass.  Splits for the eight were 5:18, 5:14, 5:08, 5:09, 5:13, 5:10, 5:20, 5:13 for an average of 5:13. Slowing the pace from last week felt much better. My only regret for the run was that I mistakenly wore blue when of course I should have been sporting the RED. The whole crew is looking well tuned for the big day in two weeks.  

Nike Lunarvia Miles: 19.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.001.0018.00

Easy run with Josh partly along the SLC Marathon course and back through the wooded neighborhoods of Holladay. We ended with a loop of SHP on the new ashpalt path which has been years in the making.  Some day the tunnel under 13th East will be complete that I think will connect to a path that goes to the Jordan Parkway.  

Finished at the gym with 1 mile on the elliptical (both stairmasters are broken) and some stretching. Preventive maintenance is a good thing.

Elliptical Miles: 1.00Nike Lunarvia Miles: 17.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Elliptical and rowing machine at the gym.  I am not in great rowing shape but that's ok because I am not training for rowing races.

Elliptical Miles: 5.00Rowing Machine Miles: 4.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.255.000.000.000.0017.25

Track workout with Nate and Kevin, who fortunately made it back from Provo safely on Sunday morning.  5x1 with the plan to keep it at around MP and a quarter mile jog in between. Ended up with 5:15,5:14,5:14,5:13,5:06.  Nate and I would take turns running the first 800 at about 2:40 then we would pick it up for the last 800. I parked a bit further from the track so I could get in some extra miles. The legs felt pretty good today so the little hill up to my office was a cinch.

PM: 3.25 around my office. My new peanut butter has Omega 3s so I might start running more doubles.

Nike Lunarvia Miles: 17.25
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.005.0011.25

5 TM, 5 Elliptical

PM: 1.25 mile warm-up then bootcamp. I think we were training to be football players today because my shoulders are now broken.

Elliptical Miles: 5.00Treadmill Miles: 5.00Nike Lunarvia Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.006.7510.00

Stairmaster Miles: 6.75Treadmill Miles: 3.25Nike Lunarvia Miles: 3.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 miles around Sugar House and the U. It's fall!

Nike Lunarvia Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.903.100.000.001.0016.00

Ran with Nate and Josh from Highland over to Jake's loop for a simulated/free 5k and then looped back through Millcreek for a total of 15.  The temperature gauge said 37 at the start so it took several miles to get warmed up. Splits were 5:08,5:14,5:17 for a total of ~16:10. I felt rather sluggish and I didn't want to push it too much but at least it is much improved over the 16:55 I ran last year at the Chasing Tail 5k on the same Saturday. It's too bad they cancelled that race this year. I am looking forward to the easy week ahead.

Stairmaster Miles: 1.00Nike Lunarvia Miles: 15.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Big group run, possibly record setting for a Sunday, from Highland through Millcreek and Holladay. In alphabetical order: Allie, Andrea, Jake, James, Josh, Kevin, Nate, Pete, Seth and Steve.  We get honked at less with a group of this size hogging the road.

Finished with a mile on the treadmill and quad stretching at the gym.

Treadmill Miles: 1.00Nike Lunarvia Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

stretching and hot tub at the gym because I spent yesterday painting and my neck is sore. The painting was still much preferred over moving to a new house, which is what I did last year on that day.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
262.3039.100.000.0098.25399.65
Stairmaster Miles: 52.50Saucony Mirage III Miles: 71.35Nike LunarRacer Blue V2 Miles: 20.25Treadmill Miles: 24.00Saucony Kinvara 2 Blue Miles: 14.50Nike Lunarvia Miles: 187.55Salomon SpeedCross III Miles: 7.50Elliptical Miles: 11.00Rowing Machine Miles: 4.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: