| 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 | | 132.98 | 24.00 | 0.00 | 0.00 | 111.10 | 268.08 |
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| Nike LunarFly Miles: 39.68 | Elliptical Miles: 11.25 | Stairmaster Miles: 87.00 | Bike Miles: 78.00 | Rowing Machine Miles: 6.00 | Treadmill Miles: 30.85 | Nike Black Miles: 90.80 | Swimming Miles: 2.00 |
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| | 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 11 miles on a dirt road in Montana in my blue Crocs and dress socks because I left my shoes at home. Just shoes how serious I am about running these days. Despite the occasional rock falling in my shoe and stepping on a few sharp ones, I actually liked wearing the Crocs. I think I will wear to the gym from now on so they can double as shower sandals. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| My genius idea to wear my Crocs on a dirt road turned out to be not so genius. I basically can't walk on the ground without shoes because my feet are super bruised. Spent the morning at my cabin doing responsible stuff like cleaning, helping other people, and not running. I hate how I feel after road trips so I had to go the gym for 4 miles after I got home.
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| Nike LunarFly Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.33 | 2.00 | 0.00 | 0.00 | 4.85 | 11.18 |
| stairmaster then 10k on treadmill. |
| Nike LunarFly Miles: 6.33 |
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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 | 12.50 | 13.50 |
| Stairmaster fun. |
| Elliptical Miles: 1.00 | Stairmaster Miles: 11.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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| Bike Miles: 3.00 | Stairmaster Miles: 8.00 | 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 | 4.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 10.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 miles on treadmill. Averaged about 5:40 pace with 1% incline. My hip is getting stronger but still super wimpy.
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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 | 13.50 | 13.50 |
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| Elliptical Miles: 2.00 | Stairmaster Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the treadmill. I think/hope I am to the point that I can run every other day. I broke out the old football side step drill to work on my lateral motion. Maybe I should also start playing basketball. |
| Treadmill Miles: 10.00 | Nike LunarFly Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 4.25 | 10.00 |
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| Elliptical Miles: 4.25 | Treadmill Miles: 5.75 | Nike LunarFly Miles: 5.75 |
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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 | 10.50 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.60 | 6.00 | 0.00 | 0.00 | 0.00 | 13.60 |
| Fun on the treadmill |
| Treadmill Miles: 13.60 | Nike LunarFly Miles: 13.60 |
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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. The leaves were amazing. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.50 | 14.00 |
| Ran slowly through Sugar House to the U and back. |
| Stairmaster Miles: 0.50 | Nike Black Miles: 13.50 |
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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 | 5.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.55 | 0.00 | 0.00 | 0.00 | 3.50 | 10.05 |
| Treadmill and elliptical today. Could be crazy but tomorrow I think I will run outside and NOT go to the gym. |
| Stairmaster Miles: 3.50 | Nike Black Miles: 6.55 |
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| | 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 |
| Almost went to the gym again but instead stuck to my plan and ran outside. With the exception of frozen hands, it felt great once I got going. Brought my stretchy band to work so I can do hip exercises while I sit at my desk. ~1:08 total time | |
| | Comments(8) |
| | 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran around St. George. I had no idea where I was going and kept running into dead ends on the paths. Tomorrow l will try to run towards snow canyon. Perfect weather. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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 |
| Trails in St. George. | |
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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 | 3.50 | 3.50 |
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| Bike Miles: 20.00 | Stairmaster Miles: 3.50 |
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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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| | Comments(1) |
| | 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 | Elliptical Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 4.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Got a late start so I had to run a little faster. Last 4 at about 5:40ish. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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The start of the swimming routine was delayed. Instead I rowed at the gym. Averaged about 2:15 per 500 meters for 5 miles. A minute faster and I will have the world record http://www.youtube.com/watch?v=glAua4DrslM
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| Rowing Machine Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran through Tanner Park to Wasatch, north to the Zoo, through the U, and end near Memory Grove. I felt like going farther but I don't think my hip would have been happy. | |
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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 | 2.00 | 3.50 |
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SWIMMING! I had to move lanes a few times because of water aerobics and an a**hole (as one guy put it) who wouldn't circle swim. These are the annoying things you have to deal with in the pool. Ended up swimming around 2 miles. I am not sure if it is a good or a bad thing but I lost track of my yards after about 600. I used to be able to swim 4500 yards straight (180 lengths) and never lose track. Either I don't have the same attention span, I have a less extreme case of OCD, or I am now so slow that keeping track would be impossible. After the swim I ran an easy 1.5 miles on the treadmill then lifted. The swim took about 65-70 minutes.
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| Swimming Miles: 2.00 | Treadmill Miles: 1.50 | Nike Black Miles: 1.50 |
| | Comments(3) |
| | 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 | | 132.98 | 24.00 | 0.00 | 0.00 | 111.10 | 268.08 |
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| Nike LunarFly Miles: 39.68 | Elliptical Miles: 11.25 | Stairmaster Miles: 87.00 | Bike Miles: 78.00 | Rowing Machine Miles: 6.00 | Treadmill Miles: 30.85 | Nike Black Miles: 90.80 | Swimming Miles: 2.00 |
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