| 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 | | 1744.33 | 410.31 | 14.80 | 0.00 | 1115.93 | 3285.37 |
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| Nike Lunar Swift 3 Miles: 200.28 | Treadmill Miles: 579.19 | Elliptical Miles: 532.92 | Bike Miles: 1471.00 | Stairmaster Miles: 459.06 | Nike LunaRacer +2 Miles: 91.55 | Nike Lunar Elite Miles: 29.46 | Nike Structure Triax +12 Miles: 287.57 | Rowing Machine Miles: 66.60 | Nike Lunar Eclipse +2 Miles: 262.73 | Nike LunaRacer V2 Miles: 52.95 | Nike LunarFly Miles: 575.45 | Saucony Kinvara 2 Grey Miles: 173.30 | Swimming Miles: 2.60 | Nike Lunar Glide Miles: 75.06 | Nike Black Miles: 271.06 | Nike LunarRacer V3 Miles: 29.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.50 | 0.00 | 0.00 | 0.00 | 15.00 |
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Returned to SLC. To make the transition from 65 to 15 degree weather more bearable I decided to run at the gym today. 15 miles on the treadmill. 10 miles at about 6:50/1.5% incline and last 5 at about 6:40/1% incline. Almost all of the miles I put in this week were between 6:30 and 7. Even though that is a very manageable pace I think for recovery runs I should probably being running in the 7:10 to 7:20s. 6:30-6:45 miles for over 10 miles is still work and is probably the reason why I haven't felt like putting in faster miles on the days in between the slower runs.
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| Nike Lunar Swift 3 Miles: 15.00 | Treadmill Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 8.00 | 1.50 | 0.00 | 0.00 | 11.50 |
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I wasn't planning to run much until I got to the gym and saw that the treadmill at the end was available. 2 at 6:30, 1 at 5:30, 3 at 6, 2 at 5:45, 1 at 5:30, 1.5 at 5, 1 at 6 (1st 6 miles at 1.5%, last 5.5 at 1%)
Finished 10 in 58:30, totaled 11.5 in 1:07. Odd that I felt so good and could have kept going.
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| Nike Lunar Swift 3 Miles: 11.50 | Treadmill Miles: 11.50 |
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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 | 4.50 | 5.50 |
| I knew it would be a shock to return to work today so I took it easy at the gym. 4.5 miles on stairmaster in 30 mins and 1 mile on the treadmill. |
| Elliptical Miles: 4.50 | Nike Lunar Swift 3 Miles: 1.00 | Treadmill Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.26 | 13.00 | 0.00 | 0.00 | 0.00 | 15.26 |
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I got the end treadmill again and it doesn't time out for 1.5 hours. 15.26 miles in 90 mins at 1.5% and 1% incline. Mixed in a few 5:30ish miles but mostly stayed around 5:45. First two miles at 6:30.
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| Nike Lunar Swift 3 Miles: 15.26 | Treadmill Miles: 15.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.26 | 1.00 | 0.00 | 0.00 | 0.00 | 7.26 |
| Today I broke down and wore my tights. I thought I was going to be able to make it through the season without them. I was not concerned about the Red Air Alert. |
| Nike Lunar Swift 3 Miles: 7.26 | Treadmill Miles: 7.26 |
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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 |
| 2.75 miles, 60 min spin class, 5.25 miles. Enjoyable day at the gym, like usual. |
| Bike Miles: 20.00 | Nike Lunar Swift 3 Miles: 8.00 | Treadmill Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 1.00 | 5.50 |
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| Nike Lunar Swift 3 Miles: 4.50 | Treadmill Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Hopefully the inversion goes away so I don't ruin my lungs running outside tomorrow. 6 miles at 6:30ish, 5 at 6 min pace with 1.5% incline.
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| Nike Lunar Swift 3 Miles: 11.00 | Treadmill Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.26 | 0.00 | 0.00 | 0.00 | 0.00 | 17.26 |
| Finally a great day to run outside. Ran up 39th S. to Wasatch Blvd., South on Wasatch almost to the 7-Eleven and back. I wore the tights and long sleeve shirt that I probably bought 12 years. HIND made the best stuff ever but I don't see it around much anymore. Shoveled my driveway for some strength training. 6:29 Pace
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| Nike Lunar Swift 3 Miles: 17.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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| Nike Lunar Swift 3 Miles: 4.00 | Treadmill Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 10.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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14 miles on treadmill at Gold's Gym in 1:27. Last 10 in 58 mins. 40 minutes of basketball with guys from work. We played full court but since they are fairly lazy and out of shape I only credited myself for two miles. First time on the court since 2002. I did make one basket, thank goodness.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| Hips were very sore after my basketball game yesterday. I don't do much sprinting and jumping on my runs I guess. |
| Stairmaster Miles: 1.00 | Nike Lunar Swift 3 Miles: 6.00 | Treadmill Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 2.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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I have a new shirt that has been causing some serious chaffing. Today I used some masking tape and it held up great. 11 miles in about 6:20 last two in 5:30. Hips are still sore from basketball.
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| Nike Lunar Swift 3 Miles: 13.50 | Treadmill Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| It was super warm today so I ran in my shorts. |
| Nike Lunar Swift 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Ran 11.5 miles through Sugarhouse and 4 on the treadmill. Average about 6:30. Probably not a great idea to run outside but I figured I have run enough this week on the treadmill. For the week I ran 44 miles on the treadmill and 40 on the road. |
| Nike Lunar Swift 3 Miles: 15.50 |
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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 |
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I was only planning to run 10 but I happened to get the treadmill again that times out in 90 minutes instead of 60. I guess somebody wanted me to run an extra 4 miles today. 14 miles in 90 mins. Started at 7 min pace and ended at 6:15.
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| Nike Lunar Swift 3 Miles: 14.00 | Treadmill Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Nike Lunar Swift 3 Miles: 5.00 | Treadmill Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 7.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Possibly due to my frequent visits to the gym and the thought of
going to to new one, I had a nightmare about forgetting which locker I
put clothes in. I was very glad to wake up.
I met a friend at the gym at 5:45 to run on the treadmill. Don't ask me why. It was their idea. We planned to run in the "Cardio Cinema" which I have never seen or used. Since I don't even wear headphones when I run the thought of watching of movie at the same time would really be new territory. I arrived a little early just to check it out and to get my bearings. I entered the door and to my amazement it looked just like a movie theatre except in the place of the chairs there were a bunch of cardio machines including a few treadmills. It was quite the sight to see. Fortunately all of the treadmills were full so I had an excuse to run on the normal treadmills. So will I ever attempt to run in the "Cardio Cinema" again? I can't say for sure but the thought of it makes me feel a little queasy. 3 miles at about 6:30, 8 at 6. Legs didn't feel great so I will probably take it easy the next couple of days. Painter's on Saturday!
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| Nike Lunar Swift 3 Miles: 11.00 | Treadmill Miles: 11.00 |
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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 | 7.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 3.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Nike Lunar Swift 3 Miles: 4.50 | Treadmill Miles: 4.50 |
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| | Race: |
St. George Half Marathon 2011 (13.1 Miles) 01:10:05, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 13.10 | 0.00 | 0.00 | 0.00 | 15.10 |
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I was happy with today's race especially considering that I had a super stressful week at work. I even had to lay someone off on Thursday which was the worst feeling ever. Capitalism at its worst. I could go on about that but I don't want ruin my good mood.
So....my previous best time in an honest half was 1:13 which means this was a PR by about 3 mins. And ramping up my speed work this summer should only help. As for the race, I went out with Paul and Jeff just to see how long I could hang. I lasted about 4 miles and probably could have gone longer but I knew if I did I would pay for it later. Jeff and Paul built up a ~60 second gap over about 5 miles but after mile 8 I think I held my pace (5:20) fairly well and didn't let them grow the gap. In the end it looks like I was only 30 seconds back but it should have been closer to 60-75 seconds. While I had thought I had miraculously closed the gap it turned out that Paul and Jeff had lost some time at the end because they missed the last turn that was only because Jeff and Paul lost some time at the end because they missed the last turn. Luckily they still had a big enough lead on me or else I would have had to stop before the finish line to let them win.
Overall I was pleased that I held steady throughout (splits below) and that I improved my time on an honest course. I suspect that some people were annoyed with all the traffic on the course over the last 4 miles. In the moment I was definitely annoyed because at least 50% of the people couldn't hear me coming because of their headphones. But looking back I think having to shift my focus away from the suffering and towards the walls of people helped my splits for the last few miles.
Congrats to Paul and Jeff for a solid race and to all of the other bloggers who ran. If I had to guess I think we accounted for around 7 of the top 10. Splits 5:32, 5:22, 5:09, 5:15, 5:24,5:22, 5:28, 5:23, 5:25, 5:25, 5:21, 5:27, 5:18, 0:21
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| Nike LunaRacer +2 Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.50 | 0.00 | 0.00 | 7.00 | 8.50 |
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| Elliptical Miles: 3.50 | Stairmaster Miles: 3.50 | Nike Lunar Swift 3 Miles: 1.50 | Treadmill Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 1 hour on the treadmill at 1% incline. My legs seem more sore than they should be for a flat half. Hopefully they feel better tomorrow. |
| Nike Lunar Elite Miles: 8.50 | Treadmill Miles: 8.50 |
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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 on the treadmill at the 24 hour fitness on 9th east. I typically go the Sugar House location but they are still working on the showers. Using the sink works every other day but not every day. |
| Nike Lunar Swift 3 Miles: 11.00 | Treadmill Miles: 11.00 |
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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 |
| Ran through Sugar House and the fog. I was proud of myself for avoiding the gym today. I should do this more often. |
| Nike Lunar Swift 3 Miles: 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 | 5.50 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 4.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 30 mins at 1% incline |
| Nike Lunar Swift 3 Miles: 5.00 | Treadmill Miles: 5.00 |
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| | Race: |
SLCTC Winter Series 5k 2011 (3.1 Miles) 00:15:52, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.10 | 0.00 | 0.00 | 10.10 |
| Finished in 15:52 which is probably a PR for a flat course. First mile was a little too fast (4:55) and I wasn't able to hold it. A guy from ireland, Andrew Ledwith, who ran for Iona passed me half way and finished in 15:30. Jamal also passed me with about a mile left so I finished 3rd. I won't complain. Andrew finished 5th in the country in 2009 at the ncaa championships in the 10k. Personal best in 5k is 13:50 and 10k is 28:45. I talked to him after and we are planning to meet up to run together. I will probably die but it could only help. |
| Nike LunaRacer +2 Miles: 7.00 | Nike Lunar Swift 3 Miles: 3.00 |
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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 | 15.50 | 15.50 |
| Long day at the gym on the machines but my foot (outside/bottom of my left foot) was too sore or injured to run. I am little worried that it is something serious. I first noticed a slight pain after the half marathon last Saturday, sort of as if it was bruised. I wore my flats so I just thought that foot wasn't used to it and the bruise/pain would go away. This last week I didn't think much about it because after I warmed up the pain seemed to go away. I decided to still run the race yesterday and wore my flats again. It felt fine during the race but again after the race and last night it became very sore. And then this morning is was so sore that I didn't even attempt to run. I read up on it on the internet and found that it could be anything from a stress fracture to a strained tendon. Has anyone else experienced something like this?
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| Elliptical Miles: 4.50 | Stairmaster Miles: 11.00 |
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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 | 8.15 | 8.15 |
| 8.15 miles on the elliptical in 1 hour. | |
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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 | 5.26 | 5.26 |
| Elliptical for 5.25 miles and 65 minute spin class. It's been so long since I attended the class the instructor didn't remember my name. How sad. | |
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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 | 9.00 | 9.00 |
| 9 miles on the elliptical in one hour. Not sure if I could go much faster. It was quite tiring. | |
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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 | 5.50 | 5.50 |
| 65 min spin class. 5 miles on elliptical and .5 miles on treadmill. Didn't go so well. |
| Bike Miles: 25.00 | Elliptical Miles: 5.50 |
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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 | 6.50 | 6.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| 15 miles on elliptical. Rather sweaty. | |
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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 | 9.70 | 9.70 |
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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 |
| 65 min spin class and 6.5 miles on the elliptical. |
| Bike Miles: 25.00 | Elliptical Miles: 6.50 |
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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 | 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 |
| Spin for 65 mins and elliptical for 6.5 miles. | |
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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 | 8.00 | 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 | 12.00 | 12.00 |
| Intense 12 miles on elliptical to make of for not being able to run the 10k at Saltair. I sense some improvement. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 | 16.00 |
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| Elliptical Miles: 4.80 | Stairmaster Miles: 11.20 |
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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 | 8.25 | 8.25 |
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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 |
| 60 minute spin class and 6.5 miles on elliptical. | |
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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 | 8.00 | 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 |
| Spin and elliptical. |
| Bike Miles: 20.00 | Elliptical Miles: 6.50 |
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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 | 8.56 | 8.56 |
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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 | 12.00 | 12.00 |
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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 | 13.50 | 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 | 7.00 | 7.00 |
| 60 minute spin and 7 miles on elliptical. Spinning is exposing the weakness in my left hip which probably has something to do with my foot injury. |
| Bike Miles: 20.00 | Elliptical Miles: 7.00 |
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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 | 9.60 | 9.60 |
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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 | 7.50 | 7.50 |
| 65 minute spin class. 7.5 miles on elliptical. |
| Bike Miles: 20.00 | Elliptical Miles: 7.50 |
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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 | 9.60 | 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.56 | 0.00 | 0.00 | 0.00 | 6.56 | 12.12 |
| Elliptical then 5.5 miles of RUNning on treadmill. Foot felt ok and I don't think I made it worse. We'll see how it feels tomorrow. |
| Elliptical Miles: 6.56 | Nike Structure Triax +12 Miles: 5.50 |
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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 | 15.00 | 15.00 |
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Looks like an amazing day outside but I was relegated to the gym. 550 floors on stairmaster then 3.5 miles on the elliptical.
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| Elliptical Miles: 3.50 | Stairmaster Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.60 | 0.00 | 0.00 | 3.40 | 10.00 |
| 3.4 miles on elliptical and then 6.6 miles on treadmill at 2% and 1.5% incline in 39 mins. Felt great except for the foot. It held up ok but not road ready. |
| Elliptical Miles: 3.40 | Treadmill Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 3.00 | 7.50 |
| 4.5 miles on treadmill. 60 minute spin class. 3 miles on elliptical |
| Bike Miles: 20.00 | Elliptical Miles: 3.00 | Nike Structure Triax +12 Miles: 4.50 | Treadmill Miles: 4.50 |
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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 | 9.00 | 9.00 |
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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 | 7.50 | 7.50 |
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| Bike Miles: 20.00 | Elliptical Miles: 7.50 |
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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 | 6.50 | 6.50 |
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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 | 13.50 | 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 | 16.50 | 16.50 |
| 640 floors on the stairmaster. I think both of them are broken now. 3 miles on elliptical. |
| Elliptical Miles: 3.00 | Stairmaster 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 | 8.50 | 8.50 |
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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 | 7.50 | 7.50 |
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| Bike Miles: 20.00 | Elliptical Miles: 7.50 |
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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 | 9.56 | 9.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.16 | 1.00 | 0.00 | 0.00 | 0.00 | 8.16 |
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0 elliptical miles. 8 miles on the treadmill at about 6:30 pace and 60 min spin class. When I first hurt my foot I couldn't pin point the pain but now it's obvious that the pain is coming from the 5th metatarsal (outside bone) of my left foot. I am not sure if it's good or bad that I can now pin point the issue. I will wait a few days before I try running again.
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| Bike Miles: 20.00 | Nike Structure Triax +12 Miles: 8.16 | Treadmill Miles: 8.16 |
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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 | 8.26 | 8.26 |
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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 | 12.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 9.00 | 0.00 | 0.00 | 3.00 | 13.50 |
| How I wish I was running outside today. Got to the gym and the one stairmaster and ellipticals were full. I said what the heck and started running on the treadmill. Ended up running 5 in 30 mins at 1.5% incline and then 5.5 more (5:30 pace) in the next 30 mins, also at 1.5% incline. My endurance is fine, it's just a question of whether my foot can hold up. It's unclear whether running makes it worse, better, or just the same. We'll see how it feels tomorrow. Enjoy the sun! |
| Nike Structure Triax +12 Miles: 10.50 | Treadmill Miles: 10.50 |
| |
| | 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 |
| | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 3.50 | 0.00 | 0.00 | 0.00 | 9.00 |
| Good workout today. 5.5 miles on treadmill at about 6:20 pace and 1.5% incline. 1 hour spin class then 3.5 more miles on treadmill. The foot seems to be holding up. I might consider taking it to the road in a couple of days. |
| Bike Miles: 20.00 | Nike Structure Triax +12 Miles: 9.00 | Treadmill Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 | 7.80 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 miles, 60 min spin class and then 4 miles. My compression running shorts are great. |
| Bike Miles: 20.00 | Nike Structure Triax +12 Miles: 10.00 | Treadmill Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| |
| Elliptical Miles: 2.00 | Nike Structure Triax +12 Miles: 6.00 | Treadmill Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 9.50 | 0.00 | 0.00 | 1.00 | 11.50 |
| 10.5 miles on treadmill. 10 in 1 hour at 1.5% incline. 1 mile on elliptical to cool down. |
| Elliptical Miles: 1.00 | Nike Structure Triax +12 Miles: 10.50 | Treadmill Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 7.00 | 0.00 | 0.00 | 0.50 | 15.50 |
| 15 miles with 1% incline on the treadmill in 1:35 (oddly I ended up on a treadmill that times out in 1:35). Last 7 at about 6 min pace. Felt ok. The ankle is now more sore than the foot. Go figure. |
| Elliptical Miles: 0.50 | Nike Structure Triax +12 Miles: 15.00 | Treadmill Miles: 15.00 |
| |
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.13 | 0.00 | 0.00 | 0.00 | 4.50 | 7.63 |
| 4.5 miles on elliptical, 60 min spin classs, 5k on treadmill |
| Bike Miles: 20.00 | Elliptical Miles: 4.50 | Nike Structure Triax +12 Miles: 3.13 | Treadmill Miles: 3.13 |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| 3 miles elliptical, 2.5 treadmill, 65 min spin class, 4.5 miles on treadmill at about 6 min pace. |
| Elliptical Miles: 3.00 | Nike Structure Triax +12 Miles: 7.00 | Treadmill Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| | |
|
| | 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 day running outside since the end of the January. I probably needed the Vitamin D. 16.5 miles around Millcreek, Holladay and Sugar House at 6:30 pace. If my physical therapist think it's ok I might run the Strider's Half next weekend. |
| Nike Structure Triax +12 Miles: 16.50 | Treadmill Miles: 1.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 | 16.50 |
| I tried running on the treadmill but every joint and muscle in my legs were shot. My legs almost feel the same as if I ran a marathon. I guess that can be expected after running 15 miles on the road after a 2 month road running hiatus. Rather than I running I did my next favorite thing, i.e. hundreds of floors on the stairmaster and then the elliptical. |
| Elliptical Miles: 5.25 | Stairmaster Miles: 11.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.70 | 0.00 | 0.00 | 0.00 | 5.00 | 5.70 |
| 5 miles (8100 meters) on the rowing machine in 35 minutes. I won't be doing that again for awhile because my hands now have blisters. At least I don't need my hands to run. |
| Rowing Machine Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 1.75 | 7.00 |
| |
| Bike Miles: 20.00 | Nike Structure Triax +12 Miles: 5.25 | Treadmill Miles: 5.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.50 | 0.00 | 0.00 | 1.00 | 7.50 |
| |
| Nike Structure Triax +12 Miles: 6.50 | Treadmill Miles: 6.50 |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 55 minutes |
| Treadmill Miles: 9.00 | Nike Lunar Eclipse +2 Miles: 9.00 |
|
| | 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 through Tanner's Park to the base of Millcreek Canyon and back. A little windy out there. |
| Nike Lunar Eclipse +2 Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| 1:50 on elliptical. The machine said I did 10.5 in the first 60 mins and then about 8 miles for the next 50. I will count that as 15. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.16 | 7.16 |
| 1 hour spin and 7 miles on elliptical |
| Bike Miles: 20.00 | Elliptical Miles: 7.16 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.50 | 5.50 |
| |
| Bike Miles: 20.00 | Nike Lunar Eclipse +2 Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.76 | 3.00 | 0.00 | 0.00 | 0.00 | 5.76 |
| |
| Treadmill Miles: 5.76 | Nike Lunar Eclipse +2 Miles: 5.76 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.16 | 13.16 |
| | |
|
| | 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 |
| exhausting hour on the stairmaster. i wanted the machine to break but it didn't. | |
| |
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 miles on the road around Sugar House at 6:15 pace then 2 miles on TM at 5:15. Saturday should be fun if the foot feels good. |
| Nike Lunar Eclipse +2 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.50 | 0.00 | 0.00 | 0.50 | 4.00 |
| |
| Elliptical Miles: 0.50 | Treadmill Miles: 3.50 | Nike Lunar Eclipse +2 Miles: 3.50 |
|
| | Race: |
Salt Lake City Half Marathon 2011 (13.1 Miles) 01:12:35, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
|
Considering the circumstances I guess this was an ok race. If only I could turn back time to January. My fitness is fine but the legs are just not road tested enough to expect to run what I think I capable of. I went out with the leaders at around a 5 to 5:10 pace but immediately after we started the downhill on 23rd I knew that my legs weren't there. Between miles 4 and 5 I was passed by Riley Cook, Steve, Walter and then another guy passed me at around mile 9. The last 3 miles felt like miles 21 to 24 in a marathon which means I will gimping around for the next few days. I wore my training shoes instead of flats to help my foot but I am still concerned that it isn't completely healed. I will do my best not to run for a week and if it still hurts after that I will be forced to buy a pass to a pool, dust off my fins and suit, and unretire from triathlon training. I also have a new mountain bike that is waiting to be ridden. If I am lucky I will break my collarbone for the 3rd time so my foot will have time to heal. Congrats to Walter and Steve for kicking my trash and to Allie for WINNING the race. Correction: I have already broken my collarbone 3 times. Next time will be the 4th. Left side needs a break to even it out.
|
| Nike Lunar Eclipse +2 Miles: 13.10 |
| |
| | 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 |
| | |
|
| | 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 |
| | |
|
| | 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 |
| 95 minute spin class | |
|
| | 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 |
| | |
|
| | 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 |
| 95 minute spin class | |
|
| | 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 |
| 45 mile bike ride from Hurricane into Zion. Tan lines are going away. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Ran on the windy freeway near Hurricane. Is it always windy down there? I am still traumatized from the Mesquite Marathon. |
| Nike Lunar Eclipse +2 Miles: 13.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.06 | 1.00 | 0.00 | 0.00 | 0.00 | 10.06 |
| 10 miles on the treadmill before going attending my nephews Easter egg hunt. He found so many eggs that I had to carry the basket. Muchos Juevos! |
| Treadmill Miles: 10.06 | Nike Lunar Eclipse +2 Miles: 10.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 1.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| Elliptical Miles: 3.00 | Treadmill Miles: 3.50 | Nike Lunar Eclipse +2 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.10 | 3.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| First day running outside before work in a long time. The weather wasn't friendly. I had to run a few miles with my hand over my forehead because the headwind was rather cold. Then I had major problems trying to untie my shoes. |
| Nike Lunar Eclipse +2 Miles: 13.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 1.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Perfect day to run. My lawn looks really nice. |
| Nike Lunar Eclipse +2 Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Treadmill Miles: 7.00 | Nike Lunar Eclipse +2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 7.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Didn't feel strong at all so I cut the run short. Â I will probably try 20+ tomorrow to see if I have a chance at Ogden. |
| Treadmill Miles: 8.50 | Nike Lunar Eclipse +2 Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.13 | 0.00 | 0.00 | 0.00 | 0.00 | 23.13 |
| Ran east through Tanner Park, south on Wasatch to the 7-Eleven (one of the busiest in the country but I didn't stop), west through the office park where I spend most of my life, then north along the SLC marathon course. Total time was about 2:26 (6:21 pace). About 11 of the miles were at ~6 min pace. Considering the first 4.5 were fairly slow I was happy with the pace and I think my legs held up fairly well. Last Saturday I only ran 13 miles and it felt like I just ran a marathon. My ankles, quads, joints, etc. were trashed but today felt relatively smooth. I am contemplating running the Provo Half next Saturday and adding on additional 5 to gear up for Ogden. |
| Nike Lunar Eclipse +2 Miles: 23.13 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 2.00 | 7.50 |
| Elliptical for 2 and treadmill for 5.5. Not much fatigue from yesterday. Afterward I stretched for 10 mins. That might be a record. |
| Elliptical Miles: 2.00 | Nike Lunar Eclipse +2 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.06 | 0.00 | 0.00 | 0.00 | 0.00 | 11.06 |
| Ran up to the U and back. ~6:30 pace. |
| Nike Lunar Eclipse +2 Miles: 11.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 4.70 | 10.20 |
| Fairly stiff this morning so I started on the elliptical. Plan to run a few more on the grass this afternoon. |
| Elliptical Miles: 4.70 | Treadmill Miles: 2.50 | Nike Lunar Eclipse +2 Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.15 | 0.00 | 0.00 | 0.00 | 1.00 | 4.15 |
| |
| Elliptical Miles: 1.00 | Treadmill Miles: 3.15 | Nike Lunar Eclipse +2 Miles: 3.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.90 | 3.10 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Treadmill Miles: 4.00 | Nike Lunar Eclipse +2 Miles: 4.00 |
|
| | Race: |
Provo City Half Marathon 2011 (13.1 Miles) 01:13:24, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 13.10 | 0.00 | 0.00 | 0.00 | 20.10 |
|
Today's plan was to get in a hard run and then tack on a few more to prep for Ogden. Despite feeling so so the mission was accomplished. Steve apparently had a much more serious plan in mind and he was paid a lot to do it. Went out with Teren again, like I did in the SLC Half, and probably ended up paying for it again. I promise I won't do it again. First mile was about a 5:06 even with the climb over the overpass but that obviously wasn't sustainable so I let Teren go at the mile marker. Miles 2 through 6 were mentally tough because my left hip was already tiring, I didn't feel quick, and I still had many miles to go. The 2nd place finisher (~1:11) passed me at about mile 3 which immediately sparked memories of being passed by several people at the SLC Half. Fortunately my hip loosened up at about the half way point and the 5:30 pace started to feel more manageable. Miles 11 and 12 were actually two of my faster miles and if it wasn't for that darn (Provo rubbed off on me) overpass in the last mile I think I could have hit 5:20. After finishing I went on a 7 mile jog tour of the often talked about but rarely visited city we call Provo. I meandered through the neighborhoods, passed Seven Peaks resort and turned around at the trail head that takes you up to the Y on the hill. The cool down run felt surprisingly smooth and relatively easy which was encouraging. I can honestly say that my visit to Provo was pleasant.
|
| Nike LunaRacer +2 Miles: 13.10 | Nike Lunar Eclipse +2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 11 miles at around 6:45 pace on the treadmill then off the Mother's Day brunch. Happy Mother's Day to all the mothers out there.
|
| Elliptical Miles: 1.00 | Treadmill Miles: 11.00 | Nike Lunar Eclipse +2 Miles: 11.00 |
|
| | 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 |
| 9 miles around Sugar House then 2 on the treadmill. The guy at the 13th S. 15th E. doesn't like that I run through his intersection without his assistance.
|
| Treadmill Miles: 2.00 | Nike Lunar Eclipse +2 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.06 | 1.00 | 0.00 | 0.00 | 0.00 | 10.06 |
| Motivation to run was about 65% today so I needed the treadmill to get me going. 6:40ish pace ending with a quick mile. |
| Treadmill Miles: 10.06 | Nike Lunar Eclipse +2 Miles: 10.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 5.50 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran up through Tanner Park to the mouth of Millcreek Canyon and back. Average 7 min pace up and 6 min down. My downhill running needs some work. |
| Nike Lunar Eclipse +2 Miles: 11.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in San Diego. How boring would it be to have 70 degree and sunny weather every day? |
| Nike Lunar Eclipse +2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| |
| Elliptical Miles: 3.00 | Treadmill Miles: 2.00 | Nike Lunar Eclipse +2 Miles: 2.00 |
|
| | Race: |
Law Day Run 5k 2011 (3.1 Miles) 00:16:44, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 3.60 | 0.00 | 0.00 | 14.10 |
|
Dismal day at the Law Day Run 5k. Manning Curtis Bradshaw & Bednar's 10 year winning streak of the 5 team speed competition is over. And coincidentally, or not, I was on the losing team that ended the streak. Sorry Chad for letting you and your law firm down and for also interrupting you before you finished the race. The only bright side of the finish today is that the plack that shows the history of the winner firm will now have a new name at the bottom. But of course we hope their one year of glory will only last for a year.
In all the fairness the other team was pretty well set up (Jamal, Teren, Seth, Emily Jameson and one woman who I didn't know). I think the finishing order of the two teams was Teren, Jamal, Seth, me, Oliver (teammate), Sasha (teammate), Emily Jameson, Emily Bates (teammate), other woman runner (will add name later), and then Lisa Madsen (teammate). Congrats to the winning team.
My race felt ok considering the relatively hilly course around the U's campus. First mile I stuck with the 3 leaders and it felt fairly relaxed. I hung for the next .5 but then they slowly started inching away. Teren and Jamal got out front after the second climb so I decided to just try to maintain the gap Seth had on me which was a few hundred yards. I held on ok and finished at around 16:44 which was maybe 20 seconds behind Set and probably 1 minute or more behind Teren. Jamal probably finished just under 16 in second. I was happy that I felt quicker on the last down as it will be good prep for Ogden next week. After the race I ran into the avenues, around the U and over to the East High track with Sasha. As you might expect from Sasha we stuck in one 2:36 800 meter at the East High track before we headed back to the U. I also had the great opportunity of listening to Sasha's lessons on life and running and also how I should/could probably getting faster by actually running slower (sometimes). All in all it was a good time and great last longish run before the big, important race next week.
|
| Nike LunaRacer +2 Miles: 5.00 | Nike Lunar Eclipse +2 Miles: 9.00 |
| |
| | 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 |
| Slow run on the treadmill then stretching and weights. |
| Treadmill Miles: 8.00 | Nike Lunar Eclipse +2 Miles: 8.00 |
|
| | 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 |
| |
| Nike Lunar Eclipse +2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| Nike Lunar Eclipse +2 Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.65 | 3.00 | 0.00 | 0.00 | 0.00 | 3.65 |
| Awesome day at the gym. As I was admiring my new shiny shoes I failed
to notice that somebody had left my favorite treadmill running. I stepped
onto the deck and the next thing I knew there was a loud thump and I was
picking myself off the ground. Yes, now I am one of those people other
people tell stories about. Fortunately nothing broke and I only
suffered a few good sized burns.
After coming to my senses I got in a good pre race tune up run. Good luck to everyone running Ogden tomorrow!
|
| Treadmill Miles: 3.65 | Nike LunaRacer V2 Miles: 3.65 |
| |
| | Race: |
Ogden Marathon 2011 (26.2 Miles) 02:25:04, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
Been a long day. Woke up at 4, ran a marathon, waited until 2:15 to
get my award (Steve and Rob can vouch for this as they waited as well),
mowed my lawn then watched CAL beat BYU (HURRAY!) in the College Premier
Division Rugby Championships at Rio Tinto. Sorry Cougar fans. Most
memorable moment: Lady at mile 10 saying, "you guys are running stinkin'
fast". I also saw lots of bloggers, Steve (2nd overall), Rob (1st
masters), Chad Robinson (1st marathon and sub 3 hours), Teena Marie
(hopefully a big PR) and of course James and Allie at mile 21 although
they may not have noticed that I tried to wave. Report:
Typical race day routine. I woke up
at 4 AM, three hours before race time, drank lots of water, took a shower,
gathered up my race gear and drop bag then was dropped off at the busses at
4:45. The best part about the morning was that I was allowed to go on the
"VIP" bus because I won the race last year. The two major
benefits were that there is a bathroom on the bus (no porta potty!) AND I
didn't have to get off the bus until 20 mins before race time. That was
huge, especially for this race, because I always dread shivering sitting on the
ground and fighting for space near the fires. So basically the morning
couldn't have gone any better.
I left the bus at around 6:45 just
in time to get a quick warm up. It was probably around 55 degrees, warmer
than usual, and it looked like the weather would cooperate and not rain.
I did a quick warm up down the road and chatted with some bloggers at the start
line. My legs felt fresh so I knew a good race was possible but I really
had no idea how I would place because Seth Wold was in the mix along with a few
guys who have beat me in the past.
The gun went off and Bryant Jensen
quickly jumped out ahead as he was running the relay. Then I was next and Seth was following
closely behind. I typically refuse to
look behind me during races so I really had no idea how the close the other
runners were. Seth and I were side by side
for the first 7 miles until Seth suddenly stopped to tie his shoe lace. Keeping to my tradition I didn’t turn around
and probably built a 5 second lead. At
that point I was feeling good and thought that if I could just keep me pace I
could possibly drop him for good. That
was the first time I knew I could win if I could hold on. The next 6 miles (7 – 13) are some of the
slower miles of the race but they felt smooth and I made sure to hold back
slightly on the uphills. I ran into
Bryant, who was now pacing his teammate, at around mile 12 and from then on it
was only me and the biker guy until I started catching the half marathoners at
around mile 18. I was happy, although a
little concerned, to see my 13.1 split at 1:11:30. Both of my last two Half’s were slower than
that but I wasn’t about to slow down because I didn’t want to be caught and I was feeling good. I held back
slightly again on the big uphill at mile 15, although the quads were still
burning, and just made sure to keep it steady until the fun began down the
canyon. By the time I hit the bridge I
knew I had a good sized lead but I still had some fast miles left in me and I
wanted to see if I could beat my St. George time from 2009. The canyon miles felt quick and it was nice
be around the half runners as I descended.
I came out the canyon in decent shape although the legs were now getting
wobbly enough that I knew the impending last few miles on the path would be
struggle. Of course those miles weren’t
exactly fun but I have had worse. I clocked
myself at exactly 2:25 over 26.42 miles. Chip time came in at 2:25:04.
Ultimately the race went about as
well as I could have expected. All I wanted to do was beat my 5k time
(16:44) from last weekend and see if I could hang on. :) I think I
succeeded (first 5k was16:33) and I set a PR of about 2 minutes on a harder
course (previous best was a 2:26:48 at St. George). Going in I thought a
2:27 was possible but it would still be a stretch because the ramp up to this
race was very rushed and I really only went into this race with about 3 quality
weeks of running training; a 58 mile week, an 80 mile week that included a 23
mile run and the Provo Half, and a 70 mile that ended with a 5k. But what I
think I did do right was get in some quality and painful miles by running the
Provo City Half two weeks ago and the Law Day Run 5k last weekend and then
after the races I did a long cool down. So although my times in those
races weren't great, I think they helped me get mentality prepared and they
shocked the system with some threshold miles.
Now my focus turns to running a fast
half at Utah Valley and then building up more speed as I prepare
for Chicago.
| Time |
Distance |
Split time |
Elev. chg. |
Distance |
Time |
| 0:05:17 |
1 |
5:17 |
-90 |
|
|
| 0:10:44 |
2 |
5:25 |
-35 |
|
|
| 0:16:04 |
3 |
5:19 |
-91 |
5k |
0:16:33 |
| 0:21:24 |
4 |
5:20 |
-87 |
|
|
| 0:26:46 |
5 |
5:21 |
-40 |
|
|
| 0:32:08 |
6 |
5:21 |
-75 |
10k |
0:33:15 |
| 0:37:35 |
7 |
5:27 |
-39 |
|
|
| 0:43:00 |
8 |
5:25 |
-37 |
|
|
| 0:48:34 |
9 |
5:34 |
-39 |
|
|
| 0:54:04 |
10 |
5:29 |
-1 |
|
|
| 0:59:46 |
11 |
5:41 |
21 |
|
|
| 1:05:20 |
12 |
5:33 |
-11
|
2nd 10k |
0:34:27 |
| 1:10:59 |
13 |
5:39 |
23 |
Half |
1:11:29 |
| 1:16:28 |
14 |
5:29 |
-17 |
|
|
| 1:22:20 |
15 |
5:51 |
66 |
|
|
| 1:27:52 |
16 |
5:31 |
-24 |
|
|
| 1:33:25 |
17 |
5:32 |
-25 |
|
|
| 1:38:45 |
18 |
5:19 |
-94 |
3rd 10k |
0:34:23 |
| 1:44:04 |
19 |
5:19 |
-71 |
|
|
| 1:49:30 |
20 |
5:25 |
-46 |
|
|
| 1:54:51 |
21 |
5:21 |
-56 |
|
|
| 2:00:11 |
22 |
5:19 |
-97 |
|
|
| 2:05:28 |
23 |
5:17 |
-182 |
|
|
| 2:11:03 |
24 |
5:35 |
-55
|
4th 10k |
0:33:09 |
| 2:16:48 |
25 |
5:44 |
-40 |
|
|
| 2:22:36 |
26 |
5:48 |
30 |
|
|
| 2:25:00 |
26.45 |
2:38 |
-1 |
|
|
|
| Nike LunaRacer V2 Miles: 26.20 |
| |
| | 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 |
| I missed my friends at spin class (although I usually don't talk to them because it's dark) so I decided to go to class this morning. Huge brick workout. 60 mins of spinning and 2 miles on the treadmill. No aches or pains and I didn't feel much fatigue. Not sure if that is a good thing or if I means I should have run harder on Saturday.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| |
| Treadmill Miles: 6.60 | Nike LunarFly Miles: 6.60 |
|
| | 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 |
| 60 minute spin and 3.5 miles on treadmill |
| Bike Miles: 20.00 | Nike LunarFly Miles: 3.50 |
|
| | 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 |
| |
| Nike LunarFly Miles: 8.00 |
|
| | 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 |
|
Ran up to the U and back through Sugar House park. I think some people graduated today.
I am probably running the Run of Rememberance mile on Monday. There is also a 5k/10k and they are all free (w/o shirt) or $5 with a shirt. When was the last time I ran the mile in a race? 9th grade with zero training. I went out with the leaders in my baggy gym shorts and the wheels completely fell off at .75. Finished in 5:30. I am little smarter about pacing myself now. It will be interesting.
|
| Nike LunarFly Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 5.56 | 0.50 | 0.00 | 0.00 | 6.56 |
| 6.5 miles in 38 minutes on the treadmill as a tune up for tomorrow's 1 mile race. http://www.runthatrace.com/events/2011/runofremembrance |
| Treadmill Miles: 6.56 | Nike LunarFly Miles: 6.56 |
|
| | Race: |
Run of Remembrance Mile (1 Miles) 00:04:55, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 3.00 | 1.00 | 0.00 | 0.00 | 13.50 |
|
Should a 1 mile race that lasts less than 5 minutes even deserve a "race report"? I will just have to keep it to 1/26 the length of a marathon report. As a warm up I ran the 5k which started at a bit late at 8:20 AM. I came it at around 17 minutes although I think the course was .1 miles short. The 10k also started at 8:20 so the mile didn't start until around 9:10. In between the races I jogged a bit and did everything I could to stretch my hamstring to ensure I wouldn't have issues during the race. It was apparent that the winner of the 10k (Brandon from BYU who won with a 31:50ish) would likely be the stiffest competition. Sure enough after about .2 miles he and another guy passed me and I didn't have it in me to hang on. On the final stretch I made up some ground on the #2 guy but couldn't quite catch him. Brandon probably finished in around 4:40-4:45 and I was somewhere around 4:55. The mile is definitely a different bird. Just by the time I was loosening up and my shoulders stopped feeling numb the race was over. Next time I should probably run several 100 yd sprints before starting. Or better yet I should actually do some speed workouts and run a few mile, 800, or 400 splits on the track.
James, who took 2nd in the 10k, finished close behind me in the mile. And of course Allie finished first in the 5k. Cooled down with James, dropped by my least favorite store, Ikea, then went to the gym for 5 more miles on the treadmill.
|
| Nike LunaRacer +2 Miles: 1.00 | Treadmill Miles: 5.00 | Nike LunarFly Miles: 12.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 5.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Started out on the stairmaster because my foot was a little sore
from yesterday. I think it was partly because I wore my first pair of LunaRacers yesterday which have about 150 racing miles. Not sure if that a lot or not but apparently my left foot doesn't like them. I wore my new pair for Ogden and my foot was fine so there is definitely up with the shoes. Does anyone know how long LunaRacers are supposed to last? Anyway, after 3 miles on the stairmaster I was bored so I decided to run 7 on the treadmill. Finished 7 with a 1% incline in about 41 minutes. Last 2 were around my 10k pace.
|
| Treadmill Miles: 7.00 | Nike LunarFly Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
| Ran over to Sugar House Park and did 3 loops on the grass.
|
| Nike Lunar Elite Miles: 10.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Meandered my way around Millcreek and Sugar House. No gym for 2 days might be a record for 2011. |
| Nike LunarFly Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.66 | 3.00 | 0.00 | 0.00 | 0.00 | 10.66 |
| Didn't have a plan today so I decided to think about it on my way to the gym. Turned out to be a good run with some faster miles at the end. Probably finished 10.66 in around 1:07. |
| Nike Lunar Elite Miles: 10.66 | Treadmill Miles: 10.66 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
Ran north on 15th, through the U, up to the doorsteps of HCI, south on foothill blvd and back through Tanner Park. In a way I wish I was running the full instead of the half next weekend. I guess I will just need to run faster to make up for it.
~6:33 pace for the run
|
| Nike LunarFly Miles: 17.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| Ran on the treadmill because it was too sunny outside. |
| Treadmill Miles: 10.60 | Nike LunarFly Miles: 10.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran through Tanner Park to the mouth of Millcreek Canyon and back. Averaged 6:45 up and about 5:30 down. All set for the half on Saturday. |
| Nike LunarFly Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| |
| Nike LunarFly Miles: 6.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| No falls at the gym. 1 mile at half marathon pace. Just need to add 12.1. tomorrow. |
| Treadmill Miles: 4.00 | Nike LunarFly Miles: 4.00 |
| |
| | Race: |
Utah Valley Half Marathon (13.1 Miles) 01:09:44, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 13.10 | 0.00 | 0.00 | 0.00 | 16.10 |
|
First
off, congratulations to everyone who raced today. There were some
incredible performances.
As
for me, it's hard to say how I really feel about this race. I thought I
would be on today and I wasn't. My goal was a ~1:07 and I wasn't even
close.
I
struggled immensely in the early miles which has been a trend for my last few
half's. This time, however, I don't think I went out too fast and I
didn't exactly have an excuse (SLC I had 30 miles in my legs in 2 months and
Provo I used as a training run). I should be able to run 5:10s down a
mountain. Apparently I can't, or at least not today. Mile 3 about
killed me and I was on the brink of a meltdown, which officially has never
happened in my 12 years of running. Fortunately the running gods didn't want to
break my confidence completely so they gave me back some fast miles for 5 and
6. From there I was in survival mode and did everything I could to get in a
rhythm and hold off the oncomers who I could have sworn were on my heals the
entire time. Unfortunately Kyle Perry must have hit a bigger wall than me
because he came back into my sights at about mile 10 which gave me much needed
motivation to keep up my pace. I didn't quite catch him but at least having
someone to chase kept me focused through the finish. What I don't
understand is why I was suffering as much through 3 and 4 as I was at the
end. This just doesn't make for an enjoyable race. :) What's done
is done so now to what's next.
From
my Plans and Goals post, After Utah Valley, "I plan to spend the
summer season doing some damage to the local track (I might have to jump the
fence) with the hope of simply getting faster and setting 5k, 10k, and half
marathon PRs. I have never specifically trained for the shorter distances
because I never raced in high school or college, but I suspect that by doing so
I will see big improvements in my marathon. The end goal of it all will
be to set a PR (sub 2:22) at Chicago in early October. I admit, of
course, that the OTQ is my ultimate objective but that goal will have to be
kept in my head for now."
Basically
what it comes down to is no more dinkin' off. More miles (slower and
faster) are needed. Simple as that.
| Time |
Distance |
Split time |
Split pace |
Elev. chg. |
| 0:05:09 |
1 |
5:09 |
5:09 |
-45 |
| 0:10:16 |
2 |
5:07 |
5:08 |
-25 |
| 0:15:48 |
3 |
5:31 |
5:31 |
25 |
| 0:21:08 |
4 |
5:20 |
5:21 |
-80 |
| 0:26:13 |
5 |
5:04 |
5:05 |
-122 |
| 0:31:18 |
6 |
5:04 |
5:05 |
-94 |
| 0:36:32 |
7 |
5:14 |
5:15 |
-57 |
| 0:41:48 |
8 |
5:15 |
5:15 |
-66 |
| 0:47:05 |
9 |
5:17 |
5:17 |
-58 |
| 0:52:29 |
10 |
5:24 |
5:24 |
-51 |
| 0:58:03 |
11 |
5:34 |
5:34 |
-13 |
| 1:03:28 |
12 |
5:24 |
5:24 |
-77 |
| 1:08:48 |
13 |
5:20 |
5:21 |
-1 |
| 1:09:45 |
13.17 |
0:56 |
5:30 |
-14 |
|
| Nike LunaRacer V2 Miles: 13.10 | Nike LunarFly Miles: 3.00 |
| |
| | 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 |
| slow run around sugar house to see if I could run off some of the soreness. feels like my right quad did all the work yesterday because its significantly more sore than anything else. strength training will hopefully balance it out. |
| Nike LunarFly Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Treadmill Miles: 7.00 | Nike LunarFly Miles: 7.00 |
|
| | 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 |
|
|
| Nike LunarFly Miles: 11.00 |
|
| | 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 up to the U in my new shoes, Saucony Kinvaras. They are nice. Averaged 6:30. |
| Nike LunarFly Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| Treadmill Miles: 4.50 | Nike LunarFly Miles: 4.50 |
|
| | 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 |
| |
| Nike LunarFly Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Ran up 15th east to the U and back on Foothill. I woke up at 8:05, out the door by 8:15, back by 9:30, left at 9:37, pit stop at 7 Eleven, arrived at my softball game at 9:55 with 5 mins to spare. Played a triple header and finished 1-2. I will take the blame for the second game because I popped out with one runner on in the bottom of the 7th. Choke! For the run I averaged 6:12 because I was sort of in a hurry.
|
| Nike LunarFly Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on the treadmill. Didn't feel like running in the rain. |
| Treadmill Miles: 15.00 | Nike LunarFly Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles out and back through Holladay. First day that I started running down instead of up my street. Much easier way to start out a run.
|
| Nike LunarFly Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.26 | 0.00 | 0.00 | 0.00 | 0.00 | 16.26 |
| Ran south on 23rd and Holladay Blvd to my office and back along Highland Drive and 11th East. 6:36 average. Perfect running weather. |
| Nike LunarFly Miles: 16.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.26 | 0.00 | 0.00 | 0.00 | 0.00 | 11.26 |
| Easy run through Holladay. Lately I have been liking Holladay more than Sugar House. |
| Nike LunarFly Miles: 11.26 |
|
| | 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 |
| AM: 11, PM: 5. Tan lines are going away.
|
| Nike LunarFly Miles: 11.00 | Saucony Kinvara 2 Grey Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.25 | 0.00 | 0.00 | 0.00 | 0.00 | 16.25 |
|
AM: 11 through Holladay PM: 5.25 from work up Big Cottonwood Canyon back. Thanks to my boss I didn't get started until 7:30.
|
| Nike LunarFly Miles: 16.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.30 | 0.00 | 0.00 | 0.00 | 0.00 | 17.30 |
|
It took me 31.7 years to finally run at least 100 miles during a week. Probably averaged 6:45 pace for the entire distance but didn't have any marathon or threshold pace miles. To do this consistently and still get in some quality miles, I think I will need to run a couple of times a day, a few days a week and runner slower on the recovery runs. Today's run went ok. I didn't start until 10 because my tan lines are still visible. One more week of this and they should be gone. I ran through Sugar House, to the U hospital, over to 11th ave., and back.
|
| Nike LunarFly Miles: 17.30 |
| |
| | 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 |
| 0 miles running. Instead I rode my bike up Emigration over to Mountain Dell and back. About 40 miles. In case anyone wants to know what Hobie Call is up to these days. $20,000 if you can beat him and $100,000 for him if he wins 14 in a row. I can see why nobody can beat him. Interesting. http://online.wsj.com/article/SB10001424052702304657804576402520106391408.html?mod=WSJ_hpp_editorsPicks_1 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the treadmill. |
| Nike LunarFly Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran up to the U Hospital and back. My ankle seems ok. I got a late start because I was trying to figure out why my power went out for the 2nd time in 3 days.
|
| Nike LunarFly Miles: 13.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Nike Structure Triax +12 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Ran around Holladay. Got back to my house and my power was out again (3rd time in 6 days). Problem with that is my car is the garage and the door to get into the garage is locked and I don't have a key. Quite the predicament. Fortunately I was able to borrow my sister's car so I wasn't late to work. Uh Oh. GPS interference http://finance.yahoo.com/news/Tests-show-wireless-network-apf-3418575434.html?x=0&sec=topStories&pos=3&asset=&ccode=
|
| Nike Structure Triax +12 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Nike LunarFly Miles: 7.00 |
|
| | Race: |
Sawtelle Stampede Half Marathon (13.1 Miles) 01:19:15, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 8.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| This morning I ran the Sawtelle Stampede Trail Half Marathon in Island Park, ID. For such a low key race the organizers go all out. National Anthem, raffle, kids race, lots of aid stations, and they give out a big bag of $1 gold coins to the top three finishers. As for the race, it was somewhat uneventful after the first 1/4 mile but it was still challenging. Run up and down hilly terrain at 7,000 ft. wore me out. Before the race I with my 3 year old nephew in his first 1k. He didn't stop the entire time even though several kids were tripping and having melt downs on the course. I think he has the focus. |
| Nike Structure Triax +12 Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Down the Hebgen Lake roads and back. No bear sitings to repoort. |
| Nike Structure Triax +12 Miles: 18.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Out and back on the Hebgen Lake road. I saw one car and one biker. 2:20, 7 min average. Happy 4th of July! |
| Nike Structure Triax +12 Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.11 | 0.00 | 0.00 | 0.00 | 0.00 | 11.11 |
| Last morning at the cabin. Double header softball game this afternoon so no more running today. |
| Nike Structure Triax +12 Miles: 11.11 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.15 | 2.00 | 0.00 | 0.00 | 0.00 | 13.15 |
| I felt surprisingly good this morning. I definitely think running on the dirt helps me recover more quickly. Ran up to the U hospital and back. Averaged about 6:25.
|
| Nike LunarFly Miles: 13.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Nike LunarFly Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| Nike LunarFly Miles: 5.50 |
|
| | Race: |
Hobbler Half Marathon (13.1 Miles) 01:09:21, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 13.10 | 0.00 | 0.00 | 0.00 | 20.60 |
|
Finally a half marathon where I didn't feel terrible after 3 miles. Went out with Brandon Hebbert and Jamal for the first 2 miles then eased up a bit to save something for the later miles. After a couple more miles Brandon was out of sight and Jamal was about a minute ahead. Jamal kept that distance on me until about mile 11 when I started to close the gap slightly. Going into the last mile I thought there was a chance I could catch him but the last mile was flat to slightly uphill and I didn't have it in me. Finished about 10 seconds behind Jamal and 3 minutes behind Brandon. I was jealous of Brandon because he won a really cool ladder; but of course he earned it. I will have to make this race an annual ritual until I win the ladder.
Before the race Rob and Steve made me run a mile which was actually nice because then I only had to run 6 after the race to get to 20. Thanks guys! I think I am about ready for Des News.
| Time |
Distance |
Split time |
Elev. chg. |
Distance |
Time |
| 0:05:08 |
1 |
5:08 |
-67 |
|
|
| 0:10:17 |
2 |
5:08 |
-138 |
|
|
| 0:15:29 |
3 |
5:12 |
-69 |
1st 5k |
0:16:00 |
| 0:20:46 |
4 |
5:17 |
-108 |
|
|
| 0:25:56 |
5 |
5:09 |
-100 |
|
|
| 0:31:12 |
6 |
5:15 |
-110 |
2nd 5k |
0:16:17 |
| 0:36:30 |
7 |
5:18 |
-127 |
|
|
| 0:41:52 |
8 |
5:22 |
-72 |
|
|
| 0:47:13 |
9 |
5:21 |
-52 |
3rd 5k |
0:16:30 |
| 0:52:30 |
10 |
5:16 |
-76 |
|
|
| 0:57:48 |
11 |
5:18 |
-39 |
|
|
| 1:03:01 |
12 |
5:13 |
-101 |
4th 5k |
0:16:32 |
| 1:08:43 |
13 |
5:42 |
43 |
|
|
| 1:09:21 |
13.12 |
0:37 |
-7 |
|
|
|
| Nike LunaRacer +2 Miles: 13.10 | Nike LunarFly Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.26 | 0.00 | 0.00 | 0.00 | 0.00 | 13.26 |
|
Started at the zoo and went north on the Bonneville Shoreline trail. Intended to go up Dry Creek but it wasn't so dry. Ended up running down 11th ave. and back. Started at 10 AM so it was a cooker.
|
| Nike LunarFly Miles: 13.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Treadmill Miles: 6.00 | Nike LunarFly Miles: 9.00 |
|
| | 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 |
| 12 miles around Sugar House. |
| Nike LunarFly Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 1.00 | 0.00 | 0.00 | 14.00 |
|
AM: 10 PM: 4 with 4 x400. Someday I will actually do a real track workout.
|
| Nike LunarFly Miles: 10.00 |
|
| | 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 |
| AM: 8 around Millcreek |
| Nike LunarFly Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.26 | 0.00 | 0.00 | 0.00 | 0.00 | 10.26 |
| |
| Nike LunarFly Miles: 10.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran up through Tanner Park, to the base of Millcreek, south to 45th, down 45th to see if my legs could handle the steep downhill and back home. It's a good thing I didn't sign up for Draper Days because instead of being able to run this morning I was busy checking to make sure I didn't mess up 150,000 price changes I made the night before. Because of that I didn't get started running until 10 so I had the great joy of running in the sun.
|
| Saucony Kinvara 2 Grey Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 1.00 | 0.00 | 0.00 | 11.50 |
| Got started at 11 again because of work. Jogged around sugarhouse then just for fun did 1x800 and 2x400 at highland's track. 1:15, 2:20, 1:08. Not terrible for 90 degrees and tired legs. I need to build up to 8x800 at that pace. |
| Nike LunarFly Miles: 11.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.55 | 0.00 | 0.00 | 0.00 | 6.55 |
| Got going a little late today because I was fixing my sprinkler. Not a big deal because the taper has begun for Des News. Surprisingly I felt good half way through the run so I finished with 2.5 miles at about a 5:15 pace. |
| Nike LunarFly Miles: 6.55 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 1.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran through Sugarhouse, up to Wasatch Blvd for 1.5 miles of the Des News course, and back through Tanner Park. I think I saw/felt some rain.
|
| Nike LunarFly Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Nike LunarFly Miles: 7.00 |
|
| | 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 |
| |
| Saucony Kinvara 2 Grey Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| Nike LunarFly Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 3.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Mixed in a few quick 400s. Suffer fest tomorrow. Can't wait. |
| Nike LunarFly Miles: 3.50 |
| |
| | Race: |
Deseret News Marathon (26.2 Miles) 02:24:31, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
Set PRs for 5k, 10k, half marathon (all extremely aided) and barely for the marathon (30 seconds better than Ogden). Early splits were probably not a recipe for a perfect race but I couldn't help but take advantage of the cliff like terrain. Ran with Jon Kotter through 17 then started feeling it in the quads. Started gaining on him again at around 20 but he maintained the gap when we hit South Temple. Last mile I gained another 100 yds so I finished about 30 seconds back. If only my sister had a GU at mile 24. :) He ran a smart race for a first timer and I am sure he has the OTQ in him with a little more experience. Now I get to go to work. Oh boy. I will post a full report later. Nice job to the 10k'ers, James for 3rd in the marathon and anyone else out there taking a pounding in the marathon. Short race report: Woke up at 1:50, took a shower and had some toast w/pb&j and almond chocolate milk for breakfast. Arrived at Rice Eccles at 3:15 and boarded one of the first busses. Arrived at the top of Big Mountain a little before 4 so I there was 1.5 hours before race time. I was still extremely tired because I didn't fall asleep until 11 the night before so I found a spot to lay down in the dirt and weeds. Relaxed there for the next hour. At 5 I made my way to the warm up tent, visited the porta potty then did a quick jog down the road. I ran into James, Rob and Jon Kotter (my new friend for the next 17 miles) at the start line. We were off at exactly 5:30. Jon Rosswog jumped ahead at a blistering pace and Jon and I went with him. I wasn't watching my splits but I knew weren't going slowly. In hindsight and after looking at my first 4 splits (4:45, 4:40, 4:44 and 5:00) I think these early miles cost me a minute or two in the end but it was still fun. Rossy let us go at mile 2 or 3 and then it was just me Jon running shoulder to shoulder until mile 17. I know Jon could have gotten out ahead at certain points but I think he was smart to let me set the pace, a pace that was probably a little too fast for me in the early miles. Miles 7 & 8 up Little Mountain were difficult but I wasn't too concerned because I would be able to recover on the downhill. Jon and I passed James and Rossy as we reentered Emigration Canyon after the short out and back up Burr's Lane(?). We probably had a 3 to 4 minute lead. At the half way point was the first time I looked at my watch. Slightly to my surprise it read almost 1:09 flat which was a new half PR for me. At this point I was still feeling good so I didn't see any reason in slowing down. The rest of Emigration felt smooth and it was nice to finally see the condo towers on the horizon at about mile 16. Mile 17 included the short uphill and then the downhill through Bonneville golf course. Jon and I both agreed that we would rather be golfing. As the road flattened out on Wasatch Drive my legs really started feeling heavy and I knew I would have to let Jon go if I was going to have a chance to finish strong. Jon waved for me to catch up but I couldn't respond so he slowly got out in front. By the time we turned around on Thunderbird drive he probably had a 300-400 yard lead. Fortunately the newly paved Foothill Drive felt considerably better and I noticed that I inching my back as we crossed Sunnyside Drive. At that point I thought I had an outside chance of catching him especially if was going to hit the impending wall. To Jon's credit I think he picked it back up at bit as we started down 5th south and then South Temple because I noticed that my progress was stalled. At mile 23 I think he still had a 300 yard gap and he didn't appear to slowing considerably. I saw my sister at that point and asked for a GU but she didn't have one. What the? She already feels bad enough so I won't say anymore about that. :) As I turned left on 3rd East my hamstrings started to really tighten and I had to shorten my stride on the downhill. Jon was still holding strong and I wasn't closing quickly so my hope of catching him started to fade. The last leg up 8th South actually felt good after all of the downhill and that is where I really started gaining on Jon. Unfortunately it was too little too late and he finished 30 seconds ahead. He definitely ran a smart race considering this is his first marathon since 2003. What's ironic is that even though I have more experience I think I was the one who didn't pace it right and it turned out to hurt me in the end. Still a fun and challenging race and it was great getting to run with such a strong runner, who is also a very nice guy. It's guys like this who make it difficult to despise BYU. :)
| Time |
Distance |
Split time |
Elev. chg. |
Distance |
Time |
| 0:04:45 |
1 |
4:45 |
-360 |
|
|
| 0:09:26 |
2 |
4:40 |
-374 |
|
|
| 0:14:11 |
3 |
4:44 |
-430 |
1st 5k |
0:14:40 |
| 0:19:12 |
4 |
5:00 |
-221 |
|
|
| 0:24:32 |
5 |
5:20 |
-91 |
|
|
| 0:30:11 |
6 |
5:39 |
75 |
1st 10k |
0:31:23 |
| 0:36:28 |
7 |
6:16 |
139 |
|
|
| 0:42:27 |
8 |
5:59 |
-47 |
|
|
| 0:47:36 |
9 |
5:08 |
-221 |
|
|
| 0:53:09 |
10 |
5:32 |
-125 |
|
|
| 0:58:17 |
11 |
5:08 |
-147 |
|
|
| 1:03:28 |
12 |
5:11 |
-193 |
|
|
| 1:08:46 |
13 |
5:18 |
-148
|
Half |
1:09:18 |
| 1:14:05 |
14 |
5:18 |
-96 |
|
|
| 1:19:23 |
15 |
5:18 |
-133 |
|
|
| 1:24:44 |
16 |
5:20 |
-89 |
5k |
0:16:29 |
| 1:30:10 |
17 |
5:26 |
-128 |
|
|
| 1:36:07 |
18 |
5:57 |
20 |
|
|
| 1:41:52 |
19 |
5:44 |
-49 |
|
|
| 1:47:36 |
20 |
5:44 |
-72 |
10k |
0:34:28 |
| 1:53:47 |
21 |
6:10 |
53 |
|
|
| 1:59:19 |
22 |
5:31 |
-191 |
|
|
| 2:05:10 |
23 |
5:50 |
-78 |
|
|
| 2:10:54 |
24 |
5:44 |
-161 |
|
|
| 2:16:42 |
25 |
5:47 |
-100 |
|
|
| 2:22:43 |
26 |
6:00 |
-6 |
|
|
| 2:24:31 |
26.33 |
2:00 |
15 |
Last 10k |
0:36:58 |
|
| Nike LunaRacer +2 Miles: 26.20 |
| |
| | 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 |
| 45 minutes at the stationary bike at the gym. Oddly the same people I used to see are still there. My legs feel like someone hit them with a hammer and I almost tripped going down the hill to my office. It's a good thing I don't have many stairs in my house.
| |
| |
| | 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 |
| 1 hour on the stationary bike. Slowly feeling better and I am now able to walk as fast as my grandma.
| |
| |
| | 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 |
| 45 miles on stationary bike and 1/4 mile trying to run. Legs still don't work for that but at least I can walk better. | |
|
| | 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 for the first time this year. Unless my Garmin wasn't accurate I think the round trip was one my fastest. | |
| |
| | 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 |
|
Another day off from running because my hamstrings are still sore. I think I will give it a shot tomorrow. Instead, I road my bike to the top of Big Mountain to see what the course looks like going backwards. I didn't have enough food and I didn't eat much for breakfast so I bonked as I came back into the valley. It's odd that this only happens on the bike. Fortunately I found a 7-Eleven and bought a Slurpee. 2 hours and 45 minutes and 45 miles. ~17 mph pace round trip.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.56 | 0.00 | 0.00 | 0.00 | 0.00 | 8.56 |
|
First run since the race last Monday. Calves and ankles are still quite sore but nothing unbearable. Cloud cover was nice.
|
| Nike LunarFly Miles: 8.56 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.56 | 4.00 | 0.00 | 0.00 | 0.00 | 6.56 |
| 6.5 miles on the treadmill, 4 at marathon pace. Didn't get to work until 3 PM because of a golf tournament. Every day should be like today. |
| Bike Miles: 2.00 | Nike LunarFly Miles: 6.56 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran around sugar house. Legs were tired for some reason. Must have been all that golf yesterday. |
| Nike LunarFly Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 4.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Treadmill today. Forced motivation. |
| Nike LunarFly Miles: 9.00 |
|
| | 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 |
| Up Memory Grove then up the Shoreline Trail for a few miles. I need to move closer to the trailheads. |
| Nike LunarFly Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.56 | 0.00 | 0.00 | 0.00 | 0.00 | 6.56 |
| Ran up the fireroad |
| Nike Structure Triax +12 Miles: 6.56 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Out and back on the Hebgen Lake road then sat in the lake. 6:50ish pace. |
| Nike Structure Triax +12 Miles: 22.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.26 | 0.00 | 0.00 | 0.00 | 0.00 | 23.26 |
| Ran from the cabin to West Yellowstone. I thought it would be 20 miles but turned into 23. Sat in a sprinkler while I waited for my ride. |
| Nike Structure Triax +12 Miles: 23.26 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Out and back on the road again. I had to perform surgery on my shoe because it was rubbing my ankle. As good as new. This afternoon I will continue my 14 year streak of swimming across the lake. .6 miles is the farthest I have swam since last year at this time = slacker. |
| Nike Structure Triax +12 Miles: 18.00 | Swimming Miles: 0.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.10 | 0.00 | 0.00 | 0.00 | 0.00 | 20.10 |
| Heading back to reality :( No bear sitings. I did receive some good advice from my 3 year old nephew during the trip: no soda, eat more broccoli, no rice krispy treats after brushing your teeth, and no peanut butter. I agree with everything but the peanut butter. I wouldn't survive without it. PM: 3 mile run around the neighborhood. Sweaty! |
| Nike Structure Triax +12 Miles: 17.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.55 | 2.50 | 0.00 | 0.00 | 0.00 | 12.05 |
| 2.5 miles to and from the gym and 9.5 miles on the treadmill at 6:20ish pace. |
| Nike Lunar Glide Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.05 | 0.00 | 0.00 | 0.00 | 0.00 | 12.05 |
|
Ran through Millcreek and Holladay. I heard that Olympus High is getting an 8 lane track, new swimming pool, turf football field, and 6 brand new tennis courts. I am glad my tax dollars are being put to use.
|
| Nike Lunar Glide Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.56 | 0.00 | 0.00 | 0.00 | 0.00 | 13.56 |
| Got a late start so I didn't finish until 1:15. Averaged around 6:50. |
| Nike Lunar Glide Miles: 13.56 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I wasn't planning to run more than 10 but felt pretty good so I decided to make it 15. Ran north to the U, up Virginia, down through Memory Grove and back. Started at 11:30 but didn't feel too hot. |
| Treadmill Miles: 1.50 | Nike Lunar Glide Miles: 15.00 |
| |
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran up to the base of Millcreek Canyon and back through Tanner Park. 6:30 average pace. |
| Nike Lunar Glide Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.66 | 10.66 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.12 | 11.12 |
| | |
|
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 8.00 | 0.00 | 0.00 | 1.00 | 11.50 |
| Tempo run on the treadmill at 1% incline. Probably averaged around 5:45. |
| Elliptical Miles: 1.00 | Nike Lunar Glide Miles: 10.50 |
| |
| | 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 |
|
Elliptical at the gym then 2 hour mountain bike ride. My hip is not feeling good so I think I need to layoff the running for a few days until I see the physical therapist on Thursday. Odds of running the Top of Utah 1/2 are going down. :(
|
| Bike Miles: 15.00 | Elliptical Miles: 9.50 |
|
| | 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 |
| |
| Elliptical Miles: 5.50 | Stairmaster Miles: 5.50 |
|
| | 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 |
| A fun day at the gym on the stairmaster and elliptical. I think I might have set a PR for most floors in an hour but I forgot to look at the machine when I got off. :(
|
| Elliptical Miles: 2.00 | Stairmaster Miles: 11.50 |
| |
| | 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 |
| | |
|
| | 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 |
| spin class | |
|
| | 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 |
| |
| Elliptical Miles: 6.00 | Stairmaster Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| bike and hike in Montana. Jogged down slowly. | |
|
| | 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 |
| Mountain bike ride | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 | 13.30 |
| |
| Elliptical Miles: 2.30 | Stairmaster Miles: 11.00 |
| |
| | 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 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 | 13.30 |
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| Elliptical Miles: 4.50 | Stairmaster Miles: 8.80 |
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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. | |
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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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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 |
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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 | |
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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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| | 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. | |
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| | 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 | | 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. | |
| | 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 |
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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 | 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 | |
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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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| | 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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| | 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. | |
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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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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 |
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| | 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 |
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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 | 8.00 | 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 | 1.00 | 1.00 |
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| Bike Miles: 20.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles on the treadmill. Felt better as I got going. |
| Treadmill Miles: 11.00 | Nike Black Miles: 11.00 |
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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 | 10.50 | 10.50 |
| Rowing machine and stairmaster. If only callussed hands helped my running.
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| Stairmaster Miles: 5.50 | Rowing Machine Miles: 5.00 |
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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 |
| Ran around Sugar House and 3.5 at the gym. It was toasty outside today. Maybe it was the warm before the storm.
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| Treadmill Miles: 3.50 | Nike Black Miles: 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 | 14.00 | 14.00 |
|
exciting day at the gym..rowing, stairmaster and one mile on the elliptical. I am glad it snowed because then I am less depressed to workout in doors.
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| Elliptical Miles: 1.00 | Stairmaster Miles: 8.00 | Rowing Machine Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 2.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran up to 27th east, through Holladay to 6200 south, and back. Averaged about 6:18 for the run a little under 6 for the last 6. Felt relaxed during the entire run. Must be that extra hour of sleep. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.15 | 0.00 | 0.00 | 0.00 | 9.10 | 10.25 |
| Getting a bit faster on the rowing machine. 8300 meters in 37 mins is my new PR.
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| Elliptical Miles: 4.00 | Rowing Machine Miles: 5.10 | Nike Black 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 |
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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 |
| 11 super exciting miles on the treadmill. I left the gym feeling guilty because I watched a woman drop her chap stick on the floor but didn't stop running to tell her. Then I watched the vacuum guy pick it up. |
| Treadmill Miles: 11.00 | Nike Black Miles: 11.00 |
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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 |
| Improved my 37 minute rowing machine PR by 200 meters to 8,500. I am training for the 37 minute Olympic time trial that doesn't exist.
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| Stairmaster Miles: 3.25 | Rowing Machine Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.05 | 0.00 | 0.00 | 0.00 | 6.55 |
| quicker run on the treadmill | |
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| | Race: |
Turkey Trot Tune-Up 5K (3.107 Miles) 00:16:38, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 3.10 | 0.00 | 0.00 | 11.10 |
| This was Jake's and Andrea's tune-up for the Philly Marathon and it was my tune for a significantly less significant event, the Cold Turkey Trot at City Creek on Thanksgiving Day. My splits basically tell the story: 5:01, 5:34, 5:25, 0:38. Losing 33 seconds in the 2nd mile of a 5k race on a track is obviously less than ideal. I went out with Jake at what I thought was a comfortable pace but after two miles my body and hip wasn't happy and I started losing significant ground. The second mile was the biggest struggle and last was a bit better because the end was in site. Overall the race was as painful as I suspected, exacerbated by my genius start, but still a super fun time. Thanks Jake and Andrea for organizing and the chocolate milk and Allie for the excellent pics.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.25 | 0.00 | 0.00 | 0.00 | 0.00 | 21.25 |
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Wasn't excited for this run but turned out to be perfect weather and I came home with a Ute beanie and a pair of stretchy gloves, which I found on the road. At around mile 15 along Wasatch Dr. I also had a run in with a super excited dog. I wasn't happy after it jumped on me so the next time it got in front of me I just kept running and ran it over. I hope it's ok. I ran through Sugar House to the U, up to the Hospital, over to the Zoo, south to Tanner Park, west through the park and back home. Averaged 6:40. My hip held up ok enough that I know I could run CIM in a few weeks.
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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 | 10.55 | 10.55 |
| slightly sore from yesterday so I did my rowing machine/stairmaster routine. 8500 meters again on the rowing machine which wasn't an improvement. |
| Stairmaster Miles: 5.30 | Rowing Machine Miles: 5.25 |
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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 |
| After a 2 day vacation from running I should be back at it tomorrow. |
| Elliptical Miles: 5.00 | Stairmaster Miles: 4.00 | Nike Black Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.55 | 0.00 | 0.00 | 0.00 | 10.55 |
| 9th east gym today. It's the best. |
| Treadmill Miles: 10.55 | Nike Black Miles: 10.55 |
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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 around Sugar House and a lap around Liberty Park. |
| Treadmill Miles: 1.00 | Nike Black Miles: 11.00 |
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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 | 7.50 | 7.50 |
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| Stairmaster Miles: 2.50 | Rowing Machine Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 7.00 | 0.00 | 0.00 | 0.00 | 15.25 |
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I was planning a long run today but decided to put it off until tomorrow. Instead I attempted with some success a 13 mile tempo run. I started at the gym in Sugar House, weaved my over to the Holladay Blvd./Cottonwood Ln. intersection and came back. Total run averaged 5:55 with the last 5 miles in 5:39, 5:36, 5:35, 5:32 and 5:23. 2 mile cool down. It's a good thing I don't wear any flashy gear because I illegally crossed every road.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.25 | 0.00 | 0.00 | 0.00 | 0.00 | 22.25 |
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I wanted to keep it as boring as possible so I ran an out and back starting from 30th S. Highland Drive. Unfortunately I had to turn once because the road ends at 98000 S. What I thought would be a boring run actually turned out to be quite eventful; there were many roads to cross and I had to jump behind at least 20 cars that were turning out of driveways and parking lots. Felt smooth for most of the run and the hip only started nagging at the very end. Averaged 6:15 for run, total time of 2:19.
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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 |
| Monday row day. |
| Stairmaster Miles: 5.25 | Rowing Machine Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Treadmill run in about 1:10 with 1% incline.
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| Treadmill Miles: 11.00 | Nike Black Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles around sugar house. Cold Turkey Trot in City Creek tomorrow!
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| | Race: |
City Creek Cold Turkey Run (3.8 Miles) 00:20:06, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 3.80 | 0.00 | 0.00 | 0.00 | 11.05 |
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Cold or rather warm Turkey Trot in City Creek. As usual, I went out with the quarter mile high schoolers but the lead group quickly dwindled to just me, Josh Steffen and a young guy who I don't know. Josh took the lead as we entered City Creek and I did my best to stay within a few yards. Fortunately he didn't get away and I passed him back just before the turn around. From there I knew I had to chance to hold him off because two years ago I was able to gain on him a bit on the downhill, although he still won in 20:28. I never looked back during the decent but sensed that he stayed on my tail until we hit entrance to Memory Grove. From there I did my best to accelerate at every opportunity and probably ended winning by 15 seconds. I definitely worked just as hard as in '09 but my time was 30 seconds faster. I think that's a good thing. Best thing about the run was winning the pre-cooked turkey. Would it be a bad thing to eat turkey for dinner for the next two months? It has to be better than the frozen pizzas I have been eating.
5:27, 5:56, 4:51, 4:06 (4:45 pace) for the last .8. Averaged 5:15. Happy Thanksgiving!
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| Nike LunaRacer +2 Miles: 11.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.06 | 0.00 | 0.00 | 0.00 | 0.00 | 11.06 |
| Happy Black Friday. Makes for an exciting day at work. 6:25 average pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.75 | 15.25 |
| Ran through Sugar House and a couple of laps around Sugar House. I had to send my Nikes back so I wore the Kinvaras. They seem like great lightweight trainers. They have just enough cushion for long runs but you can still feel the road. |
| Rowing Machine Miles: 0.75 | Saucony Kinvara 2 Grey Miles: 14.50 |
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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 | 1.00 | 15.00 |
| last longish run before the race next Sunday. |
| Rowing Machine Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 14.00 |
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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 | 3.55 | 3.55 |
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Quite the deal on the Garmin 405
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| Elliptical Miles: 1.50 | Rowing Machine Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
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My friend said he would pay me $25 for running a sub 1:10 through the half this weekend and my entire trip if I qualify. Something tells me that $25 may not be enough to risk a complete blow up and/or hospitalization. Expected payoff if I dare to run a sub 1:10 is $52.50.
| Distance |
Time |
Probability |
Payoff |
Expected Payoff |
| Half |
sub 1:10 |
90% |
$25 |
$22.50 |
| Full |
sub 2:19 |
3% |
$1,000 |
$30.00 |
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$52.50 |
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| Treadmill Miles: 8.60 | Saucony Kinvara 2 Grey Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.20 | 1.50 | 0.00 | 0.00 | 0.00 | 10.70 |
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Jumped the fence at Olympus High and tested out the new track and field turf. Ran a mile in about 5:25, a quarter mile, then did a 100 yard dash on the squishy turf. It's too bad I am too old to get to play on it. Averaged 6:35 for the run.
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| Saucony Kinvara 2 Grey Miles: 10.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran outside just in case today is the apocalypse. If anyone wants a Baskin Robbins sign you can find one near Sugar House Park on 21st south. I suspect you can also find lots of free fire wood for the winter.
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| Treadmill Miles: 0.50 | Saucony Kinvara 2 Grey Miles: 5.00 |
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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 |
| There is a wall at work with time predictions for my race this weekend. They range from 2:15:30 to 2:23:30. Obviously these people don't think I have ever tried in the past and have no clue how difficult it is to shave even seconds off my PR, let alone 20. But, I still appreciate their optimism. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| A few miles on the treadmill then headed to the airport. 2 people on the plane had Boston jackets on. Quite intimidating. |
| Treadmill Miles: 3.50 | Nike LunarRacer V3 Miles: 3.50 |
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| | Race: |
CIM (26.2 Miles) 02:23:30, Place overall: 24, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Up until a few hours before this race I was still conflicted about what strategy to pursue. I ultimately asked myself, "What would give me the best chance of qualify for the trials?" Option 1: run the first half at around 1:10/1:11 then hope/wish/pray for a even to negative split during the second, or Option 2: run fast and see what happens. Option 1: I know myself well enough that Option 1 would have resulted in around a 2:22. Yes, I could have been touched by a miracle from god or wind from hell but given my training I couldn't see myself pulling off an even or negative split on a course with a faster first half. Thus, the probability of hitting the trials time with this strategy was around 2%. Option 2: Much more risky, given the possibility of a massive meltdown, but at least it would put in the running for as long as I could hang on. Realistically speaking, however, the probability of hitting the time with this strategy was also around 2%.
Since 2% is equal to 2% I had to throw all logic out the window. The splits below basically tell the story but I ultimately went with Option 2, i.e. 30 second PR in the half, pleeeaasseee hang on (lasted through mile 20) and then the wobbly legs, dizziness, tripping over myself, etc. during the last few miles. Why Option 2? Because I knew it would push me outside my comfort zone, and more importantly, because I didn't want to regret not knowing what could have been. It isn't every day, week, month or even year when you have a chance, albeit very small, to qualify or try to qualify for the trials. The best thing that came from this experience is I learned that I can run a 2:19. Now I just have to do it. Will Smith in the movie Pursuit of Happiness put it best, "You want something? Go get it. Period." Thanks to everyone who was following the play by play. I will recap the miles when my energy returns.
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| Nike LunarRacer V3 Miles: 26.20 |
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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 | 8.00 | 8.00 |
| As expected feeling better on the 3rd day after a race. My calves are still hammered but I can at least walk without people asking me if I am injured. Elliptical fun for an hour.
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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: 10.00 | Stairmaster Miles: 2.00 | Rowing Machine Miles: 2.00 |
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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 | 7.00 | 8.00 |
| first attempt at running since the race. i can still do it. |
| Elliptical Miles: 4.00 | Stairmaster Miles: 1.00 | Rowing Machine Miles: 2.00 | Nike LunarFly 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 | 12.00 | 12.00 |
| running begins again tomorrow. sweatfest at the gym on the stairmaster. |
| Stairmaster Miles: 11.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 1.00 | 14.10 |
| Ran through Sugar House through the U and back. Calves are still super sore but the run was probably good for them. |
| Rowing Machine 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 | 9.50 | 9.50 |
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| Elliptical Miles: 0.50 | 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 | | 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 3.65 | 8.15 |
| One of these days I will actually go on a real run. |
| Stairmaster Miles: 3.65 | Treadmill Miles: 4.50 | Nike LunarFly Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 2.00 | 7.25 |
| a whopping 5 miles on the treadmill. progress. |
| Stairmaster Miles: 2.00 | Treadmill Miles: 5.25 | Nike LunarFly Miles: 5.25 |
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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 | 5.25 | 8.50 |
| running outside tomorrow so the smog will probably go away. |
| Stairmaster Miles: 4.50 | Rowing Machine Miles: 0.75 | Treadmill Miles: 3.25 | Nike LunarFly Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 1.00 | 16.00 |
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Fun run with Andrea, Emily, Jake and Rob on the JRP. It was cold enough that I had to wear my tights for the first time this season. I am looking forward to more runs like this because the miles and time fly by.
Rob's tip of the day: why buy gloves when you have a drawer full of socks that work at mittens = genius!
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| Rowing Machine Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.55 | 0.00 | 0.00 | 0.00 | 0.00 | 13.55 |
| Ran through Holladay which I think is the best place to run on Sundays because there there is 0 traffic. Averaged about 6:35. | |
| | 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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| Stairmaster Miles: 6.50 | Rowing Machine Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 1.00 | 9.50 |
| Treadmills are fixed at the gym!
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| Elliptical Miles: 1.00 | Treadmill Miles: 8.50 | Nike LunarFly Miles: 8.50 |
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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 |
| Woke up late so I was only going to run 8. But decided that running 2 miles more was more important than being on time to work. 6:34 pace around Sugar House.
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| Nike LunaRacer V2 Miles: 10.00 |
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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 | 5.50 | 6.50 |
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| Elliptical Miles: 5.50 | Nike LunarFly Miles: 1.00 |
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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 through Cottonwood Heights, up Big Cottonwood a couple of miles and back. My face was cold. |
| Nike LunarFly Miles: 11.00 |
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| | 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 |
| Ran with Rob and Jon on the JRP. It was a much better way to spend xmas eve morning than fighting through the shoppers. |
| Saucony Kinvara 2 Grey Miles: 16.50 |
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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 around Millcreek and my old neighborhood. Merry Christmas! |
| Saucony Kinvara 2 Grey Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| In Palm Springs for the week. Ran around the gated golf courses in the sun. Net elevation change of about 10 feet. |
| Saucony Kinvara 2 Grey Miles: 10.50 |
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| | 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 around Rancho Mirage and Cathedral City. The guy at the gate finally knows me well enough to let me through without checking the guest log. |
| Saucony Kinvara 2 Grey Miles: 16.00 |
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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 | 8.00 | 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 | 8.00 | 8.00 |
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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 |
| A loop and a half around the gated golf community. |
| Treadmill Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Brick workout to finish the year. 40 mins on stationary bike (8 intervals of 2 easy and 3 hard) then ~3 quick miles. Ended up more tired than if I ran 1.5 hours easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1744.33 | 410.31 | 14.80 | 0.00 | 1115.93 | 3285.37 |
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| Nike Lunar Swift 3 Miles: 200.28 | Treadmill Miles: 579.19 | Elliptical Miles: 532.92 | Bike Miles: 1471.00 | Stairmaster Miles: 459.06 | Nike LunaRacer +2 Miles: 91.55 | Nike Lunar Elite Miles: 29.46 | Nike Structure Triax +12 Miles: 287.57 | Rowing Machine Miles: 66.60 | Nike Lunar Eclipse +2 Miles: 262.73 | Nike LunaRacer V2 Miles: 52.95 | Nike LunarFly Miles: 575.45 | Saucony Kinvara 2 Grey Miles: 173.30 | Swimming Miles: 2.60 | Nike Lunar Glide Miles: 75.06 | Nike Black Miles: 271.06 | Nike LunarRacer V3 Miles: 29.70 |
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