| 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 | | 2051.31 | 333.81 | 9.70 | 1.40 | 1170.74 | 3566.96 |
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| Nike LunarFly Miles: 150.16 | Treadmill Miles: 213.61 | Stairmaster Miles: 786.56 | Rowing Machine Miles: 70.15 | Nike Lunar Elite Miles: 195.03 | Saucony Kinvara 2 Grey Miles: 602.09 | Elliptical Miles: 144.76 | Nike LunaRacer V2 Miles: 68.20 | Bike Miles: 1037.60 | La Sportiva Crosslite Miles: 54.91 | Saucony Mirage Miles: 309.90 | Nike LunarRacer V3 Miles: 26.20 | Nike LunarRacer Blue Miles: 82.20 | Dynafit Feline Superlight Miles: 72.50 | Kinvara 3 Razor Miles: 100.75 | Nike Free 360 Miles: 41.75 | Swimming Miles: 0.60 | Altra Instinct Miles: 42.95 | Saucony Kinvara 2 Blue Miles: 242.46 | Nike Lunar Elite 2 Miles: 10.00 | Nike Pegasus Miles: 60.35 | Saucony Ride 6 Miles: 67.00 | Salomon SpeedCross III Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.15 | 0.00 | 0.00 | 0.00 | 0.00 | 15.15 |
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Ran through Holladay to mouth of Big Cottonwood and back. Averaged around 6:45. I tested out my new running toy, a metronome. Here is an article that explains the concept but it really isn't any different than how cyclist's monitor their cadence. At a ~6:30 pace my cadence was a 82 and at a 5:30 pace my cadence was 90 (180 steps) which is about what I expected. As this article describes, around 90 sounds optimal. Running efficiently at that speed will take some work, however.
- If you are below ninety (180 steps per minute), you are likely
overstriding and should work on increasing your leg turnover rate and
shortening your stride (see below).
- If you are above ninety (180 steps per minute), you are better off
working on increasing your stride length while maintaining your cadence
(see below).
I will have to test is out a little more but I think this will be best used on a flat course or track because it is a difficult to stay on cadence when you are running up or down hills. Or I think it will just be helpful as added motivation, similar to a treadmill, to maintain a pace during a tempo run.
In total I visited the gym (downloaded from their site) 253 times last year. As you can see below, there is a direct correlation between injuries, cold weather and my visit frequency. Unlike many goals which aim to increase frequency, I hope to cut my visits down to 120 or less (of course yoga and/or strength training visits should be excluded). Staying on top of my physical therapy and wearing my warm tights should make this achievable.
Despite the months of injuries I still managed to set PRs at every distance this year; so the gym isn't such a bad place after all.
Happy New Year!
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| Month |
Visits to Gym |
Status |
| 1-Jan |
22 |
Cold outside |
| 1-Feb |
25 |
Injured |
| 1-Mar |
31 |
Injured |
| 1-Apr |
23 |
Half Injured |
| 1-May |
21 |
|
| 1-Jun |
11 |
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| 1-Jul |
7 |
|
| 1-Aug |
18 |
Half Injured |
| 1-Sep |
25 |
Injured |
| 1-Oct |
28 |
Injured |
| 1-Nov |
25 |
Half Injured |
| 1-Dec |
17 |
Cold and post race |
| Total |
253 |
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| Nike LunarFly Miles: 15.15 |
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| | 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 at the gym. All the same people were at the gym today so apparently the new people with New Year resolutions will show up later.
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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| Stairmaster Miles: 6.50 | Rowing Machine Miles: 1.50 |
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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 |
| Ran around Sugar House. It must still be winter because my hands were frozen.
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| Nike Lunar Elite Miles: 10.00 |
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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 | 0.00 | 9.00 |
| Treadmill!
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| Nike Lunar Elite Miles: 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 | 9.00 | 9.00 |
| Rowing machine today which is my least favorite workout. 38 mins and 8,500 meters. Someday I will try an hour but I don't look forward to it. |
| Stairmaster Miles: 3.75 | 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 |
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Ran around Murray in the SNOW! A little faster pace than usual, averaged 6:19. My new favorite toy at the gym is the hip abduction machine. Hopefully it is the solution to preventing reinjuring my hip.
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| Nike Lunar Elite Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 3.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Ran through Tanner Park, south on Wasatch to the 7-Eleven and back through Holladay. Averaged 6:50 for first 5 through Tanner Park (Kinvaras don't work well on snow), 6:05 average for last 14. Total average for run was 6:17. Felt relaxed. Must be that extra sleep.
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| Saucony Kinvara 2 Grey Miles: 19.00 |
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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 | 11.50 | 11.50 |
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| Stairmaster Miles: 9.50 | Rowing Machine Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
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Great morning so far. Good workout on the treadmill and I found one of my favorite headbands in my gym bag that I thought I had lost. My life wouldn't have been the same without it. Now the goal is to leave work at a decent hour to get in a few more miles or go to the gym for strength training. Odds of that happening are slim. PM: 2 miles after work at the gym. Can't remember the last time I did that.
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| Nike LunarFly Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.56 | 0.00 | 0.00 | 0.00 | 0.00 | 10.56 |
| Another fascinating day on the treadmill. Forgot my socks. Could be worse I guess.
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| Nike Lunar Elite Miles: 10.56 | Treadmill Miles: 10.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.57 | 0.00 | 0.00 | 0.00 | 0.00 | 10.57 |
| A bit chilly today. I still need to figure out the glove situation. |
| Nike Lunar Elite Miles: 10.57 |
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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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| Stairmaster Miles: 8.00 | Rowing Machine Miles: 2.00 |
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| | 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 |
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20 miles with a big crew - Jake, Andrea, Allie, Emily J, Rob, Bryan, Cam, Dan, Matt, Scott, Steve, and Adam. I had to steal the list of names from Jake because he is good with names. It was great meeting some new people and catching up with some who I haven't seen for awhile. During the run it felt like I worked out some kinks and I felt more energized at the end than at the start.
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| | 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 |
| Ran over to the zoo, to the U, by the capital and back to sugar house. I didn't even need ear warmers. My calf raises must be helping because my compression socks didn't fall down this time. |
| Nike Lunar Elite Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
| Gave the hip a rest today. It isn't ready for 100 mile weeks quite yet but it will get there. |
| Elliptical Miles: 4.25 | Rowing Machine Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.56 | 1.56 | 0.00 | 0.00 | 0.00 | 11.12 |
| Little faster run on te treadmill. ~6:20 | |
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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 | 10.00 | 10.00 |
| Work from 8:30 to 8:30 isn't helping my training but fortunately I can use the race this Saturday as an excuse.
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| Stairmaster Miles: 8.75 | Rowing Machine Miles: 1.25 |
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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 | 1.00 | 5.00 |
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| Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.75 | 3.25 | 0.00 | 0.00 | 0.00 | 4.00 |
| mixed in 1 mile at 5:15 and 1/4 mile at 5. Times by 13.1 for tomorrow although probably not possible on that course.
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| Treadmill Miles: 4.00 | Nike LunarFly Miles: 4.00 |
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| | Race: |
St. George Half Marathon (13.1 Miles) 01:09:45, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 13.10 | 0.00 | 0.00 | 0.00 | 17.10 |
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Arrived in St. George at 9 PM and woke up to a downpour of rain. Basically I wasn't super excited to race but the warm up felt good so I was ready by race time. The rain also subsided a bit which made conditions bearable. Took off quickly from the start and did my best to power through the early miles knowing that if had a decent lead at the peak of the hill at mile 7 I could cruise home. The plan worked for the most part but I wouldn't exactly say I cruised the last few miles. They still had some good rollers and lots of twists and turns. Overall I felt good about my effort and my time was 20 seconds better than last year. Can't complain about that. I also liked the new rolly course. B.J. finished 2nd and Dave had a great race finishing in 3rd. Splits 5:10, 5:23, 5:24, 5:22, 5:27, 5:38, 5:28, 5:09, 5:16, 5:26, 5:31, 5:23, 5:17
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| Nike LunaRacer V2 Miles: 17.10 |
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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 |
| Kept it to cross training today because my hip was tired from yesterday and I didn't feel the need to stress it again. Last year I hurt my foot in the St. George Half then did the Winter Series 5k the next weekend and that combo caused the stress fracture in my foot that kept me from running until April. If I feel there is any chance of that happening again I will sit out the 5k and live to race another day.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
| semi hard workout on the elliptical. tomorrow i will run again. |
| Elliptical Miles: 9.25 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 1.00 | 8.75 |
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Slow miles on the treadmill. I think I got through the race without reaggravating any problems.. phew! I knew today was special http://www.huffingtonpost.com/2012/01/24/national-peanut-butter-day-healthy_n_1228291.html
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| Elliptical Miles: 1.00 | Treadmill Miles: 7.75 |
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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 | 9.00 | 9.00 |
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| 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 | 1.50 | 0.50 | 0.00 | 1.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.56 | 5.00 | 0.00 | 0.00 | 0.00 | 6.56 |
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A few pickups at 5k pace on the treadmill. |
| Treadmill Miles: 6.56 | Nike LunarFly Miles: 6.55 |
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| | Race: |
SLCTC Winter Series 5K (3.107 Miles) 00:15:50, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 3.10 | 0.00 | 0.00 | 16.10 |
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Didn't know what to expect today considering I haven't run much at this pace in awhile. So I figured I would be content with about the same time as last year which was a 15:52. Went out with Jake and went through the first mile in about 4:50 (slight tailwind). Jake started to pull away and oddly the 4:50 pace became unsustainable. :) Second mile was 5:12 and finished with a 5:17. Coincidentally that was the same pace as my last mile in last week's half marathon; obviously an indication that I went out too fast--Jake's to blame, right? :) Since I have never run a sub 15:30 5k on an honest course I promise in the next 5k I run I will start at a 5 min pace and try to run even splits. Regardless of the less than perfect pacing, I felt like I put in a good effort and this will only help me build speed for the races to come. Congrats to Jake who made it look effortless, Rob for winning the master's and beating Jon's linear estimate of 17:40, Emily B., Devra, Allie, and James for his 3rd place finish. Warmed up 4, cooled down 2 then headed back out for 6.5 in the wrong direction, apparently. This was the second week in a row that I missed the awards ceremony. Last week I was freezing in the car and didn't realize they had started and today I was dumb and kept running.
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| Nike LunaRacer V2 Miles: 9.00 | Saucony Kinvara 2 Grey Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.58 | 0.00 | 0.00 | 0.00 | 0.00 | 21.58 |
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Ran from the gym to Highland High to meet up with Allie, James and Jake . We ran out to Cottonwood, up to Wasatch and back. Averaged about 7 min pace for the entire run but a little quicker towards the end. Mentally and physically these runs feel equivalent to 13 solo miles because the time flies by. We talked about the Spring race schedule and now there are too many options to consider....but decisions will have to come soon. Rob added .01 to beat me so I am adding the .08 which I forgot to post earlier. I had my Garmin in case I need proof.
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| Saucony Kinvara 2 Grey Miles: 21.58 |
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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 | 1.00 | 9.00 |
| One mile warm up on stairmaster then 8 miles on the treadmill. A bit tired from the weekend's run but felt better than expected.
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| Stairmaster Miles: 1.00 | Nike LunarFly Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 1.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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Ran around Sugar House. I don't recommend running by Highland High at exactly 7:45. Every kid and their mom, literally, is trying to get and out of the parking lot. I was almost hit twice, I almost ran over one of those kids whose wears black and I observed that many students think it is summer and are wearing shorts and tshirts.
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| Nike Lunar Elite Miles: 11.00 |
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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 | 11.00 | 12.00 |
| boring day at the gym |
| Stairmaster Miles: 10.25 | Rowing Machine Miles: 0.75 |
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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 | 0.00 | 13.50 |
| Ran out to my office and back home. Then drove to the office. Just wanted to make sure there was no new road construction. I was also safer running home because I found a bike light. If anyone lost one let me know. |
| Nike Lunar Elite Miles: 13.50 |
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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 |
| 11 miles around Millcreek and Holladay. A bit windier than I would have liked. |
| Nike Lunar Elite Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 2.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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Great run with a huge crew in Riverton. Somehow they inspired me enough to get out there and started by 7:30. Outside of race weeks that is a rare event for me for a Saturday. I am looking forward to doing more in the future. We ran the Riverton Half course, regrouped in the parking lot, then went out for another 8. Matt pushed the pace at the end of the Half so we ended up averaging around 6:30 with the last mile at about 5:25. Then to finish off the run Jake coerced me to run an extra mile at about 5:12. Going into the run I was quite worried about how my hip would hold up considering that it has started to feel achy again. Fortunately I think it held up ok and hopefully the 30 mins of PT afterwards at the gym will help. I have to say the scenery and river trail in Riverton, amongst the many mansions, are very nice. And if you like franchise restaurants I think they are all represented within a square mile.
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| Saucony Kinvara 2 Grey Miles: 21.00 |
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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 | 15.25 | 15.25 |
| Decided not to run today to give my hip a break. Instead I spent way too much time on the stairmaster at the gym. Probably not much less exciting than the Super Bowl will be this afternoon. |
| Elliptical Miles: 1.25 | Stairmaster Miles: 13.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 10.75 | 13.50 |
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Another day of cross training just to make sure the hip recovers. Did my least favorite workout on the rowing machine (8,300 meters in 38 minutes) then 5.5 miles on the stairmaster. Considering I haven't done that much on the rowing machine I was surprised I could keep the same pace. However I did get a little dizzy towards the end.
PM: ran over to the gym for more hip exercises
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| Stairmaster Miles: 5.60 | Rowing Machine Miles: 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 5.25 | 12.55 |
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Elliptical then the treadmill. Back to only running tomorrow.
PM: 2 miles at the gym, abductions, planks, calf raises, etc. oh joy
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| Elliptical Miles: 2.25 | Treadmill Miles: 7.30 | Nike LunarFly Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 2.30 | 13.55 |
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Ran around Sugar House. My hands didn't get cold and I didn't need a hat. This weather is odd.
PM: stairmaster for a couple of miles then hip exercises. |
| Stairmaster Miles: 2.30 | Nike Lunar Elite Miles: 11.25 |
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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 | 6.56 | 6.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran around SHP to the gym for a couple of miles and back home. Mixed in a few faster miles. |
| Treadmill Miles: 2.50 | Nike LunarFly Miles: 7.50 |
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| | Race: |
SLCTC Winter Series 10K (6.2137 Miles) 00:32:06, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.80 | 6.20 | 0.00 | 0.00 | 0.00 | 17.00 |
| 10k of fun on the out and back course at Saltair. Temperatures were perfect and I felt more prepared than for the 5K because I wasn't coming off a half and I went to bed at a reasonable hour. For some reason I felt sluggish during the warm up so when I ran into Emily B. (who had already run 14 miles) I told her I was shooting for around a 32:30, when I was really hoping to get closer to 32. I was wearing way too many clothes during the warm up so it felt nice to shed some layers before the race. After my experience in the 5k I told myself to just go out at 5:05 to 5:10. Of course I couldn't quite do that and my first mile came in at 5:02. Not terrible/too fast but it was borderline. I consciously pulled back a bit so miles 2 and 3 came in at 5:09 and my 5k split was about 5:50, which was 5 seconds faster than my 5k race two weeks ago. I think there was a very slight tailwind going out because when I turned around it felt like I was working a lot harder to maintain that pace. Miles 4 and 5 came in at 5:13 then 5:17 which left just enough in the tank to finish with a 5:10. Overall I was happy with the race because I obviously paced it better (last mile of the 5k was 5:17) and I lowered by PR on this course by 90 seconds. I cooled down with Kevin (2nd overall), Rob (1st master who we had to wait for because he was stocking up on bananas) and Billy, who just moved here from Columbus, OH. Billy should soon be joining the blog and will add to our Saturday and Sunday run groups. Oh, and my biggest accomplishment was making it back for the awards ceremony after an 0-2 start to the year. Splits:
5:02, 5:09, 5:09, 5:13, 5:17, 5:10, 1:09
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| Nike LunaRacer V2 Miles: 6.20 | Saucony Kinvara 2 Grey Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.50 | 20.50 |
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Rather than running in the rain and snow by myself, I decided instead to run 20 miles in the cozy confines of the gym on the treadmill with my friends who I don't talk to. First and last miles were fairly boring but the rest was just a blur. Someday I might try bringing headphones to see if that makes it more interesting. The last time I wore them was about 12 years ago and I couldn't stand it. Averaged around 6:45 for the run. Hip exercises afterwards.
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| Rowing Machine Miles: 0.50 | Treadmill Miles: 20.00 | Nike LunarFly Miles: 20.00 |
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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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Woke up this morning and now my right hip is a bit sore. This can't be a good thing except that both sides feel about the same.
2 miles on the rowing machine felt like forever.
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 12.25 | 15.50 |
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I think the stairmaster is helping the hip. Hopefully I won't have to do it much longer.
PM: 3.25 miles on treadmill then hip exercises. Making progress.
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| Stairmaster Miles: 11.25 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.55 | 0.00 | 0.00 | 0.00 | 1.00 | 13.55 |
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Nice run in the snowflakes. I saw JA (James & Allie) on their JAJA run. PM: mile running and rowing
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| Rowing Machine Miles: 1.00 | Nike Lunar Elite Miles: 12.50 |
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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 |
| looks like the blog is working again. Sasha is our hero. |
| 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 | | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
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Ran around Sugar House. Now I need 20.35 tomorrow to get to 100 (although they all won't be running this week). Make sure to go to the Patagonia Outlet store sometime this weekend. But beware that if you don't have a Subaru or a car with a rack you will look out of place.
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| Nike Lunar Elite Miles: 10.60 | Treadmill Miles: 1.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 2.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| SDrove down to PG with Allie, Jake and Andrea. They picked me up at my 7-11 so I could fuel up on coffee. As luck would have it about a quarter of it ended up in my lap which surely affected the end of my run. Arrived a Julie's just in time and after 5 mins of getting course instructions while FREEZING and not listening we got started. I could try to list all of the runners, probably around 20, but I won't try because I don't want to miss any. It was good to finally meet Rob who was tougher than me and wearing shorts.
As for the run, all I remember for the first 5 miles was stopping to tie my shoes twice (amateur I know), my toes were freezing and my jaw wouldn't work. I slowly started to thaw out at about mile 8 and that is when the fun began. At that point Tony was staying strong and leading the charge and the rest of us, Scott, Jake, Walter, Dan...probably a couple of others were still at a chit chat pace. We took a potty stop at the "eternal fountain", maybe mile 14 and the group got back together. Shortly after that the group broke up again so it was me, Walter, Scott and Jake left to take it home. We topped off the last of the hills at about mile 15 or 16 so from there it was a subtle grade back to the house. The paced picked up a bit to about 5:40s for a few miles until mile 20 when we hit a sharper downhill and through in a 4:55, which surprisingly dint kill me. Scott, Jake and I proceeded on for 2 more but that quickly turned into 3.5 with a sizable hill. By then I was pretty much spent while Jake said, "this is the best I have felt all day." I stopped at 23.5 then jogged another .25, which adding to my .25 jog to 7-11 made it 24 for the day.
After the run Julie graciously had us all in for pancakes and my favorite TruMoo chocolate milk. It was a fun event for all. A big thanks to Andrea for the adept driving early in the morning and to Julie for organizing the event and for staking out the clearly marked course. Despite the crazy coordinate system, which might do more harm than good, I was very impressed by the scenery and terrain of the Alpine/Highland/PG areas.
|
| Saucony Kinvara 2 Grey Miles: 24.00 |
| |
| | 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 |
| Attempt to snowshoe near Bryce Canyon lasted only 2 miles because of a super cold wind storm. Tomorrow's outlook looks better. Ended up finding the gym and running 7 miles on the treadmill. |
| Treadmill Miles: 7.00 | Saucony Kinvara 2 Grey Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.25 | 0.00 | 0.00 | 0.00 | 1.00 | 17.25 |
| Beautiful run from Ruby's Inn into Bryce Canyon. I ran to 3 different look out points but unfortunately I didn't have my camera. At ~8,300 ft with probably 1,500 ft of climbing I felt good about the effort but kept it fairly relaxed. Averaged ~ 7:06 for the run with the first couple close to 8. This place would be perfect for a spring or fall training camp. |
| Saucony Kinvara 2 Grey Miles: 16.25 |
| |
| | 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 |
| Giving the hip a break today. |
| Elliptical Miles: 11.25 | Rowing Machine Miles: 0.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.15 | 0.00 | 0.00 | 0.00 | 0.00 | 15.15 |
| I was honored to join the JAJA run today. Truth be told John somehow ended up on my birth certificate so the name for today's run could be J3A2. Ran from the gym to add a couple more then finished with 2 on the treadmill. Feeling rather sluggish so if there is any chance of putting up a good time on Saturday I will need to take it easy the next two days.
|
| Nike LunarFly Miles: 15.15 |
| |
| | 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 |
| semi rest day. Passing out multi vitamins at my desk instead of cookies. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran around Sugar House and then a couple faster miles at the gym. |
| Nike Lunar Elite Miles: 8.50 |
| |
| | Race: |
SLCTC Winter Series 15K (9.3205 Miles) 00:50:22, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 9.30 | 0.00 | 0.00 | 0.00 | 19.60 |
|
I woke up to blustering wind and knew right then that the race could be interesting. Making matters worse it appeared to just get windier as we got closer to Saltair. Against my will I proceeded to exit the car, which took some effort, and warmed up a few miles with Kevin. Fortunately the warm up raised my spirits because we didn't have to run directly into the wind. The temperature started to drop as the race was nearing but miraculously the wind was also subsiding a bit. The race started on time and after only a quarter of a mile Jake was pulling away. The first few miles were a huge struggle for me, even though we had a slight tailwind, because my left hip was super tired and sore (probably from my exercises on Thursday), my stride didn't feel smooth and my quads just felt dead. It wasn't until after the turnaround at about mile 6 or 7 that my legs started getting some life in them but by that time it was too little too late. I finished with a couple of decent miles then cooled down 7 with Andrea, Jake, Bill, Kevin, Jossie, and Walter. Overall I have to be somewhat pleased with my time (1 min PR on this course) considering that my legs felt like bricks, my hip sucked and it was windy. Ironically I think the wind was the least significant factor of the 3. This is one of those race experiences that I like to relive in other races when I am feeling crappy. I know if I stick it out through the rough spots things always get better.
Congrats to Jake who made 48 minutes look easy and thanks to Walter for keeping me from falling off my pace completely.
Splits: 5:16,
5:25, 5:21, 5:11, 5:17, 5:40, 5:41, 5:26, 5:17, 1:48
|
| Nike LunaRacer V2 Miles: 9.30 | Saucony Kinvara 2 Grey Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 2.00 | 18.00 |
|
Ran with Andrea, Jake, Adam and Adam (ACorn) through Millcreek and Holladay. It was nice to get out earlier and miss the traffic. Oh, but I guess there never is any traffic on Sunday. After running I did a couple of cross training miles at the gym and followed that with hip exercise fun.
Please check out Adam's post on the NIH budget (thanks for sharing Jake) and consider signing the petition.
|
| Stairmaster Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 | 10.75 |
| Not as tired as I thought I would be Gym workout. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.80 | 0.00 | 0.00 | 0.00 | 2.75 | 13.55 |
|
Ran up to I-215 through Millcreek. Put in few quicker miles coming back down as it started to SNOW. I need to do more hip exercises tonight. Just poking around our website at work and found these deals on first generation Saucony Mirages. Women's for $44.99
Men's for $55.99 I might have to raise the prices if people start buying too many. PM: 2.75 cross training at the gym, hip exercises and planks
|
| Nike Lunar Elite Miles: 10.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 2.00 | 17.00 |
|
JAJA run in the wind. Even if I was paying attention I don't think I could retrace our route because we turned often and abruptly. It's a nice change though because I am more of an out and back kind of guy. The lateral turns probably also help my hip.
PM: 2 cross training miles and hip exercises
|
| Saucony Kinvara 2 Grey 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 | 12.25 | 12.25 |
|
gym day. Hip exercises in the PM.
lots of people out sick at work today so today pretty much stunk. since when was having a cold sick? I think I should require a doctor's note.
|
| Stairmaster Miles: 11.50 | Rowing Machine Miles: 0.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 | 10.00 |
|
Woke up and felt like I had been hit by a truck. My entire body is achy. Still managed to drag myself to the gym to see if that would help. Managed a pretty decent workout on the elliptical and a mile on the treadmill. On the way to work I bought a 30 pack of Emergen-C and now I am pounding water.
Just went to a meeting that lasted 20 minutes and I swear it took at least 40. In a fog. B.J. Christensen posted this article on FB. I generally agree but what this study doesn't explain is which is more efficient for people who don't already run on their forefoot. "The fact that all these runners were already forefoot strikes suggests
that none of them were likely overstriding, which would make them less
likely to benefit from barefoot running."
|
| Elliptical Miles: 9.00 | Treadmill Miles: 1.00 | Nike LunarFly Miles: 1.00 |
| |
| | 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 |
| still very sick. I am not sure if going to the gym was a good or bad idea. The workout felt like it took forever and I felt very weak. |
| Elliptical Miles: 5.00 | Stairmaster Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.50 | 10.50 |
| Ran 10 slowly around Sugar House but it felt like I ran at least 20. This flu is sucking every ounce of energy out of me. Now I am sure that once I feel better running 10 miles will feel like a walk in the park. :) |
| Rowing Machine Miles: 0.50 | Saucony Kinvara 2 Grey Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Feeling considerably better but I still took it super easy at the gym this morning to see if that will help. My arm got tired carrying my coffee in from my car so it's apparent that I don't have all of my strength back. |
| Bike Miles: 10.00 | Treadmill Miles: 1.00 | Nike LunarFly Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 1.00 | 0.00 | 0.00 | 1.00 | 8.25 |
| I think I have turned the corner. 1 mile on elliptical then 7.25 on the treadmill. Felt sluggish at first but was able to finish with a mile at around 5:30 (last 1/4 at 5 min pace). |
| Elliptical Miles: 1.00 | Treadmill Miles: 7.25 | Nike LunarFly Miles: 7.25 |
| |
| | 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 |
| Ran around Sugar House at around 7 min pace. Getting close to normal. |
| Nike Lunar Elite Miles: 10.50 |
|
| | 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 |
| Still hacking up a lung when running but what can you do. PM: hips and a few miles at the gym |
| Treadmill Miles: 2.75 | Nike LunarFly 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 | 8.50 | 8.50 |
| Took it a bit easy today so I can run 20+ tomorrow. Rob and I are meeting at 8 AM at Highland High in case anyone would like to join us. Two weeks out from the Buffalo Run 50K means I need to hit the miles hard this weekend. Bad timing for this flu thing.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 3.50 | 0.00 | 0.00 | 0.50 | 22.00 |
|
Ran with Walter and Rob from Sugar House to the sharp turn near the top of Emigration and back. I extended about 1/4 mile at the top and then tried my best to catch back up. I was holding about 5:45 but their lead was just enough that I never caught them until they stopped for water at Ruth's Diner. We started slowly from Ruth's but by the time we rounded the corner and could see the opening of the valley we were hitting 6s or slightly under. Overall it was a good run and will probably be my last 20+ miler until the Buffalo Run in 2 weeks. I still feel weakened from my lingering sickness but at least the worst is behind me. Thanks to Walter and Rob for making the run less boring and for pushing me to run a faster pace than I would have done alone.
|
| Rowing Machine Miles: 0.50 | Saucony Kinvara 2 Grey Miles: 21.50 |
| |
| | 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 through Sugar House, up to the Hospital, past the zoo, and back through Tanner Park. Perfect temperature and a little breezy. Getting close to the back to normal. |
| Saucony Kinvara 2 Grey Miles: 17.00 |
|
| | 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 |
| |
| | 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 over to the gym, 8.5 miles on the treadmill and back home. The wind was super strong so I think I chose a good day for the gym. | |
| |
| | 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 |
| JAJ - F run around Millcreek and Sugar House with Allie, Jake and Andrea. I was more prepared for the abrupt turns this morning and actually like the unpredictability. I still feel sluggish though and I am not sure if that comes from the lingering effects of the flu or something else like lack of sleep or nutrition...Hopefully I start feeling stronger soon because a 50k is kind of long. |
| Saucony Kinvara 2 Grey Miles: 15.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| easy run through sugar house. spring has definitely arrived but it might be short lived. |
| Nike Lunar Elite Miles: 12.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| Good tempo miles at a hotel near LAX. I didn't see any point in running outside unless I had time to run in beverly hills, which I didn't. Used the blow dryer for the first time this morning which was pretty cool. |
| Treadmill Miles: 6.75 | Saucony Kinvara 2 Grey Miles: 6.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran through the Berkeley Hills just like old times. Of course I saw an inordinate number of Toyota Priuses and awesome coffee shops. |
| Saucony Kinvara 2 Grey Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.56 | 0.00 | 0.00 | 0.00 | 0.00 | 15.56 |
| Ran out to Emeryville along the bay. It was about as windy as the day at Saltair for the 15k. I think I earned my Peet's Coffee. |
| Saucony Kinvara 2 Grey Miles: 15.56 |
| |
| | 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 |
| stationary biking. Basically a day off to see if I can get some energy back into my legs before this Saturday's 50k. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 5.75 | 8.50 |
| stairmaster and a few miles on the treadmill. maybe just maybe I am getting some life back in my legs. |
| Treadmill Miles: 2.75 | Nike LunarFly Miles: 2.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.56 | 0.00 | 0.00 | 0.00 | 0.00 | 10.56 |
| Just ran with Jake around Millcreek because AJA were all MIA, i.e. in another hemisphere, injured reserve and being nice to the injured reserve..There is a new stretch of asphalt on the east edge of sugar house park so you won't twist your ankle in the single track. Exciting. |
| Treadmill Miles: 0.56 | Saucony Kinvara 2 Grey Miles: 10.56 |
| |
| | 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 |
| Day off from running or anything involving my legs. Instead I did some upper body weight training (if you could call it that) which I haven't done forever. I am officially borderline pathetically weak but it was still fun. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.26 | 0.00 | 0.00 | 0.00 | 4.26 |
| I got in my trail running this morning so now I feel prepared for tomorrow. By trail running I mean running down the south edge of SHP. Should be plenty. I also broke out my La Sportiva Crosslites which I haven't worn since Squaw Peak in 2010. I wore them on the treadmill to make sure I wouldn't slip. |
| La Sportiva Crosslite Miles: 4.26 | Treadmill Miles: 1.00 |
| |
| | Race: |
Buffalo Run 50k (32.65 Miles) 03:50:30, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 32.65 | 0.50 | 0.00 | 0.00 | 0.00 | 33.15 |
|
Today has been an interesting day. Barely made it to the start line on time
even though I left my house at 5:30 (race started at 8), passed a Buffalo and Antelope on the course (go figure), ran the first half in 1:46:30
which I think is the 25k course record (probably doesn’t mean much), took two
wrong turns on the course, BLEW up at about mile 26 (second half was 12 minutes
slower than the first), earned two large blisters on my feet, and I walked up the hill to the finish which might have
been a 3 percent grade. Despite all of
that I did win the race by ~6 minutes and now I have a spiffy statue of a
Buffalo.
Prerace Recap-
Left my house promptly at 5:30 just to make sure I had
plenty of time to get my bid and to get acquainted to island. Arrived at the gate to the cosway at 6:30
where I was supposed to find a parking lot with my bid. I didn’t see the first parking (this is what
I get for leaving early in the dark) and pulled into the second only to find
nobody there. Stupidly I continued on
and 20 minutes later I entered the finisher’s tent only to find out that I had
passed my bid and had to go back.
Fortunately I ran into a doctor, a smart person who also made the same
mistake, in the parking lot and hitched a ride with him (thanks Dave). We got
back to the parking lot with the bids by 7:10, waited in line for 15 minutes
and made it back to the starting area by 7:45.
Plenty of time, right? At 7:52 I
got up to the start line and noticed a few little orange things on people’s
shoes. Hmmmm….are those chips? “I wonder why I didn’t get one.” Oh yeah, they gave me a big white bag with a
bunch of junk in it and…..raced back to the car at sub 6 pace, found the chip,
raced back to the start line at sub 5:30 pace and made it with 2 minutes to spare. Now for the shoelace check. Left shoe good, right shoe too loose. Tried to untie the knot but couldn’t do it
before the race started. Spent the first
mile obsessing over my loose shoe but fortunately a hill at mile two caught my
attention and I didn’t think about the shoelace again. This is probably the longest I have ever written
about a prerace mishap but I wanted to get it on paper to see if it will help
prevent reliving this in a nightmare.
Race Recap-
Went out a bit too fast because I was worried that my loose
shoe would slow. Partly kidding but
there is probably some truth to it. Put some
distance on everyone except two guys who were sticking within 100 yards or
so. One of those guys dropped back after
mile 2 and then spent the next 8 miles or so going back and forth with a guy
named Brad who ran for Cornell and Boise St.
I dropped him on the switchbacks at mile 9 but he stayed within sight
all the way through the half turnaround.
Finished feeling good going through the first half in 1:46:30 but
already knew that it wouldn’t be able to even split. So then the questions became: how much time
will I lose on the second loop and can Brad catch up? At the turnaround (mile 16.25????) I took my
third GU and managed to get down two tiny cups of water and Sprite. I didn’t carry a water bottle and because it
was heating up I think dehydration was probably already setting in. I managed to hold a decent pace for the first
climb but I had to resort to hiking on the super steep climb at mile 22 (8:39
mile) because my quads were nearing their end.
That hike just about did them in and my splits compared to the first
started to suffer (see below). From
there I was still able to run the downhills fairly fast but anything with an
incline was slow and painful. I did my
best to maintain some resemblance of moving until I reached the top of the
switchbacks and then I tried to let gravity do the work until I hit the next
steep incline at mile 29. By that point
my quads had nothing left so I speed hiked about half of a mile (9:18) split
until I reached the peak. After that I
was sure someone would be gaining on my but there was still no one in
sight. It was a sufferfest for the last
3 miles and shameful for the last .25 because I hiked/walked up an incline that
my 90 year old grandma (birthday is tomorrow) could easily handle herself. BUT, I did run through the finish! My garmin said 32.65…I could have gone
without the extra 1.65.
All said, I am happy that I stuck it out and winning is
always nice. Would have been better to
run strong on the second half but oh well. In hindsight, I think I underestimated the
hills on the course (not flat) and pushed them too hard in the first half. I also know my electrolytes and dehydration were
an issue because I had lots of salt on my face and arms after the race.
Post race was spent chatting with Brad from Boise, Lulu
Walls (best volunteer at the race hands down), Jun, Smooth, Dan V. (2nd
25k), Albert (winner 25k), another FRB’er and her friend (sorry I can’t
remember names) and waiting for the 25k folks to get their massages. :) Fun
time! I got a few blisters, lost a toe nail and won a buffalo
 
| Miles |
Splits |
Difference |
| 1 , 17 |
0:06:56 |
0:06:39 |
-17 |
| 2 , 18 |
0:07:48 |
0:07:42 |
-6 |
| 3 , 19 |
0:06:53 |
0:07:01 |
8 |
| 4 , 20 |
0:06:20 |
0:06:17 |
-3 |
| 5 , 21 |
0:06:05 |
0:06:13 |
8 |
| 6 , 22 |
0:07:35 |
0:08:39 |
64 |
| 7 , 23 |
0:05:15 |
0:05:41 |
26 |
| 8 , 24 |
0:06:56 |
0:07:39 |
43 |
| 9 , 25 |
0:07:50 |
0:08:29 |
39 |
| 10 , 26 |
0:07:02 |
0:08:01 |
59 |
| 11 , 27 |
0:06:23 |
0:07:25 |
62 |
| 12 , 28 |
0:06:01 |
0:07:21 |
80 |
| 13 , 29 |
0:07:11 |
0:09:18 |
127 |
| 14 , 30 |
0:05:54 |
0:06:51 |
57 |
| 15 , 31 |
0:06:14 |
0:07:43 |
89 |
| 16 , 32 |
0:06:07 |
0:07:35 |
88 |
|
1:46:30 |
1:58:34 |
|
|
| La Sportiva Crosslite Miles: 33.15 |
| |
| | 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 |
|
30 minutes on the bike.
| |
|
| | 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 |
| 50 minutes on the bike then 300 hip abductor reps. The 2 inch
blister on the bottom of my right foot might be a blessing in disguise
because now I have to favor my left leg. Snow is going sideways
out my window at work and I was wearing sandals and shorts yesterday.
At least I don't need to turn on my sprinklers yet.
| |
| |
| | 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 |
|
60 minutes of biking. The machine said I went ~35 miles which would be a world record. Not quite possible. It's day 3 after the race and I think I have finally turned the corner, i.e. I could put on my socks without sitting down. Tomorrow I should be able to take the stairs.
| |
| | 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 |
| Biking and stairmaster for 60 minutes. Running should resume tomorrow although I am in no hurry. |
| Bike Miles: 10.00 | Stairmaster Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 2.00 | 3.00 |
| 1 MILE of running on the treadmill, 40 minutes of biking and 12 minutes of elliptical. The biking is tough on the hip but I think it's helping. 325 abductor reps, calf raises and planks afterwards.
|
| Treadmill Miles: 1.00 | Nike LunarFly Miles: 1.00 |
|
| | 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 |
| 5 minute warmup then 11x 5 minute bike intervals (2 off, 3 on). The 3 minutes on were at about 110 rpms and around 280 watts. Great workout for my hip but fairly boring. Doing a real run tomorrow! | |
| |
| | 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 |
|
Met at SHP and ran 16 miles with Kevin, Jake, Allie, new Adam and Rob for part. My quads were still feeling it on the downhills but felt pretty good otherwise. Great weather and good company for running. Gym afterwards: 350 abductor reps, calf raises, planks, and butterflies The word must have got out about the powerful jet in the hot tub because the last 3 times I have tried to use it an old guy was in that spot. Bummer.
|
| Nike LunarFly Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.06 | 15.06 |
| woke up late and spent a couple of hours at the gym on machines, oh joy. The run yesterday left my hip a bit sore so I opted for the elliptical followed by the stairmaster. For awhile google was letting people change the weather but it doesn't seem to work now. http://bitsandpieces.us/2012/04/01/google-weather-control/
|
| Elliptical Miles: 9.65 | Stairmaster Miles: 5.40 |
| |
| | 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 |
| crosstraining at the gym again. legs are still tired. |
| Stairmaster Miles: 5.00 | Rowing Machine Miles: 2.00 |
|
| | 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 |
| Intentionally left my house late today so I could only get in 8 miles. I need my legs to feel better before I can put in some hard runs. |
| Treadmill Miles: 5.00 | Saucony Kinvara 2 Grey Miles: 8.00 |
|
| | 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 with the JAJA crew this morning. Perfect weather and my legs actually had a bit more energy. Maybe not the wisest decision but I just signed up for the SLC Full. Truth be told it's probably one of my favorite courses/events because it winds through my old stomping grounds. Post run I tried out the new energy coffee at 7-11 that has ginseng and vitamin B-12. Sounds like the perfect recovery drink.
| |
| |
| | 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 |
|
After an Andrea siting I ran through Sugar House to the U and back. Since I left the school they have remodeled or rebuilt all of the facilities I used the most, including the library, field house and business school. The new business school, funded by Eccles of course, is quite impressive. They also have the new McCarthey Track which would have been nice have years ago.
I was only planning to run 10 miles because I woke up late but I felt surprisingly good so I continued on for another 4. There were even a few moments that it felt smooth and effortless.
|
| Nike Lunar Elite Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
| Stairmaster at the gym. Nice break for the hip before a long run tomorrow. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 8.00 | 0.00 | 0.00 | 0.00 | 23.50 |
|
Great run this morning. Started at Highland, met up with Adam H. at the zoo then continued on to the top of the Emigration. We battled some fierce winds for a couple of miles but luckily as we got into the canyon they calmed down. At the top of Emigration we only had to wait a couple of minutes until ACorn and another guy crested the peak while running the Salt Lake 10 miler. Ran 4 miles fairly hard then ran with ACorn for the last 4 miles of his race. I hope he didn't mind the company. He held up great, maintained around a 5:25 pace through the end and probably won by a few minutes.
Miles 12 through 19 splits: 5:15, 5:01, 5:07, 5:11,5:25,5:25, 5:25, 5:18 Average for run was 6:36. This was the first run since the run down in American Fork (before I got the flu) where I felt strong through the end. I also think I did just enough, but not too much damage, to the calves to get them road marathon ready. I wore the Saucony Mirages for the first time. I agree with Jake that they feel good on longer runs.
Hip stuff at the gym afterwards.
|
| Saucony Mirage Miles: 23.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.50 | 15.50 |
| Happy Easter! Ran from the gym up to the Legacy Bridge where I met up with Andrea, Allie, Jake and James. I ran 8.5 miles of the SLC Half course then went back to the gym and they continued on. I figured that I didn't need to remind myself of the State St. death march and hill two weeks before the race. |
| Rowing Machine Miles: 0.50 | Saucony Mirage Miles: 15.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
| Cross training day. A couple of hard miles on the elliptical at the end. Feeling good. |
| Elliptical Miles: 2.00 | Stairmaster Miles: 10.00 | Rowing Machine Miles: 0.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.26 | 0.00 | 0.00 | 0.00 | 1.00 | 14.26 |
|
Perfect morning for running. Ran around Millcreek and Sugar House.
PM: 1 mile on stairmaster then lots of hip abductor reps.
|
| Stairmaster Miles: 1.00 | Saucony Mirage Miles: 13.15 |
|
| | 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 |
|
Early morning easy run with JAJA and the new addition, ACorn. This made the group an even 6 and for once I wasn't the 5th wheel. I won't say anything else about that. Finished up the run with 1 mile on the treadmill at the gym then some hip exercises. |
| Saucony Kinvara 2 Grey Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.26 | 2.00 | 0.00 | 0.00 | 1.00 | 12.26 |
|
Ran around Millcreek and managed to get in 1 mile on the track at the Highland. Weaving through and avoiding the student drivers was the most exciting part of the run. Averaged around 6:35 for the run with two 5:20ish miles.
PM: 1 mile cross training then hip exercises. At the grocery store a women asked me if any good marathons were coming up because she noticed that I was wearing a running shirt. I told her that the SLC Marathon was a week from Saturday. A guy next to us heard my response and said, "So are they ruining the traffic again?" To that I said, "Once a year" and left it that. Funny how people get all bent out of shape when, for a few hours on ONE Saturday morning a year, they might get delayed for a few minutes on their way to the grocery stodre, hair dresser, home depot, gym, shopping mall, McDonalds or wherever else they might be going.
|
| Saucony Kinvara 2 Grey Miles: 11.15 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 1.00 | 0.00 | 0.00 | 9.75 | 11.00 |
| Cross training day and 1 fast mile on the treadmill to prep for the big 5k marathon tune up tomorrow. The hip is feeling much stronger but I still think these cross training days are helping it get back in shape. |
| Elliptical Miles: 1.50 | Stairmaster Miles: 8.25 |
|
| | Race: |
Running for Relief 5k (3.11 Miles) 00:17:15, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 3.11 | 0.00 | 0.00 | 0.00 | 14.11 |
|
I ran the Running for Relief 5k this morning. It's a well organized and attended local race hosted by the Christ United Methodist that starts at the church (33rd S., 2375 E.) and then loops around the neighborhoods to the east. Allie, James and James' friend also raced. I jogged to the start from my house which was 2 miles then did another mile before the race started. The race started promptly at 9 and the first half mile went straight up the street until it turned north on 27th east. It went north of a block or two, turned left then another left then loop back up to 27th. From there it went north to 27th south, east on 27th for a few blocks, left on about 24th east then winded through the neighborhood to the finish. Possibly because I haven't been doing many fast workouts this felt like one of the more difficult 5k courses I have ever run. The first stretch up the straight up the street really gets your attention and then there are several other 1/4 mile climbs mixed throughout. Splits were 5:25, 5:30, 5:30. Definitely not fast at least I shocked the system enough that the marathon effort next week should feel like a breeze. :) I cooled down for a few miles after the race with the 5th place finisher then hoarded some frozen burritos with a grab bag. Reser's is a sponsor and apparently they give out frozen burritos every year. Plus they were handing out free car air fresheners. Now I won't need to worry about leaving my gym clothes in the trunk. I ended up winning a few tickets to the Hale Center Theatre, a night at the University Guest House and a hand crafted coffee cup. Pretty nice. They also did a raffle for a St. George Marathon entry and almost everyone won door prizes. The organizers did a great job.
|
| Saucony Kinvara 2 Grey Miles: 15.00 |
| |
| | 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 around sugar house and millcreek and 2 miles on the TM at the gym. Finished up with hip exercises and planks. Took awhile for the legs to get going so I will probably take it easy the next couple of days. Good luck to everyone running Boston tomorrow!
|
| Saucony Mirage 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 | 1.00 | 1.00 |
| I did zero running today because I figured the Boston runners will make up for it. I have "My Runners" all set up at http://www.baa.org/individual.html So far so good.
|
| Rowing Machine Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran in the rain with a few quick miles. Legs are feeling good. |
| Saucony Mirage Miles: 9.50 |
|
| | 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 |
| Easy JAF run around Sugar House. Marathon for the 3 of us in t minus 70 hours! |
| Saucony Kinvara 2 Grey Miles: 6.56 |
| |
| | 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 |
| Standard day off two days before a race. Stretching and weights at the gym. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.60 | 2.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Pre race tune up on the treadmill at the gym. Mixed in some 5k pace quarter mile repeats to get the legs prepared for not quite sub 5k pace tomorrow. I always try to drink more water leading up to races so rather than risking forgetting I drank one liter this morning in about 30 seconds. A couple more liters and I should be good to go. Considering where I am now compared to last year I think I should have a pretty race. Tough to say where my time will end up because I don't know who else will be out there but I think I should be around 2:25. We'll see. I am just excited that I get to run the full again as last year I was coming off an injury and had a miserable experience in the half. Bib #2. They said they didn't give out #1 but that makes me suspicious. :)
Good luck to everyone else running tomorrow!
|
| Treadmill Miles: 3.60 | Saucony Kinvara 2 Grey Miles: 3.60 |
| |
| | Race: |
Salt Lake City Marathon 2012 (26.2 Miles) 02:25:58, 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 |
|
In case you didn't know and didn’t get stuck in traffic, today was
the SLC Marathon (not to be confused with the race that was on
Monday). When I showed up I had no idea
who else would be there but I figured a $2,000 purse for a western state
resident would attract at least a couple high teen marathoners. But to my surprise
the only people I saw at the start line running the marathon were the locals,
i.e. James, Dennis S., Rossy, Steve and Bill and then a couple of guys who had
Boulder Running shirts. Of course this didn’t really change my mentality or
strategy for the race but I was still surprised.
The race started promptly at 7 and I went out with Brad, Ben
and Riley who were running the half.
Their first few miles were low 5’s, which felt slightly uncomfortable
for the start of a marathon so I backed off a bit. Passed Jake and Lulu at
about mile 1.5 and pretended that I wasn’t working hard. Went through the first 5k in 16:09 (just
because I had to beat my 17:15 from last week) then had some slower miles as I
rounded SHP and got back to 17th east. Although that out and back in the SHP parking
was a little odd I am glad it was there
or else I would have never known Seth was in the race and wasn’t too far
behind. I didn’t look back again but
just knowing he was there probably kept me more focused. The 17th east stretch felt fine but the hill
up 27th and up Keller Lane felt like it took a little out of
me. Fortunately the Evergreen
cheerleaders were out in full force with pompoms plus I knew that once I got on
23rd and headed south my quads would have some time to recover. The next few
miles felt good and I went through the halfway point at 1:11:33, which is
exactly where I wanted to be. Miles 13
through about 17 were some of my favorite miles because they are slightly
downhill and I oddly enjoyed the isolation and wide road on Van Winkle. After those miles I began the LONG straight
stretch on 5th east. It was
super uneventful and all I can remember is some guy talking to my bike pacer
about the pace car. After 2 hours
staring at it my best guess is a corvette with an ugly white stripe. After the 5th east march it was
nice to merge with the half runners and run the rest of the way with them. One girl sped up as I passed her and we probably
ran .2 miles together, which means I ran solo for the other 26. This was about mile 24 and then I had the fun
time of finishing up state street than running as fast as possible to the
finish on South Temple. Gateway was a
more exciting finish because it got louder but it was still fun to finish with
a downhill stretch.
Overall I feel pretty good about the race. It was a 4.5 min PR on this course and
despite going out a bit too fast, like always, I didn’t lose too much at the
end. My only regret is I let one 6+ mile slip in at the end. :)
Enough about me. I
think the performance of the day goes to Steve who threw down a 2:37 (1st
masters, 3rd overall) only 5 days after Boston. Andrea also had a great come back run winning
the half by 2 minutes. Ben, Allie,
Devra, James, and Rossy plus the two troopers/pacers (Scott and Dan) all ran
well.
After the race it was fun to hang out with Nicolai and Thomas (coolest
kids in the world) and chat with many of the above. 
|
| Nike LunarRacer V3 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 |
|
30 minutes on stationary bike then
some hip exercises, stretches, and hot tub. To my relief it doesn't appear
that any major damage was done yesterday. My hamstrings are more sore
than anything else while my quads and calves feel surprisingly good. Chaffing is
inevitable but skin heals fast.
For fun I charted my average marathon
times (excluding some trail races) by year since my first in 2000. Then I plotted the polynomial trend line and excel
magically gave me the trend line equation.
According to the trend I should hit the OTQ sometime in 2014 and break
the WR in 2019. :) Unfortunately age and human
genetics are working against me so this line really needs to be logarithmic. For now I like the look of this line better.
y
= -6E-05x2 - 0.0004x + 0.116 x is the year and y predicts the time.
| |
| | 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 |
| Stationary bike | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 2.00 | 2.25 |
| Stationary bike, a couple elliptical miles then a whopping .25 miles on the treadmill. No hurry to start running again but tomorrow or Thursday are probably doable. |
| Bike Miles: 16.00 | Elliptical Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 5.25 |
| Bike and stairmaster | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.26 | 0.00 | 0.00 | 0.00 | 1.00 | 6.26 |
| A semi real run on the treadmill. My hamstring is still sore but everything else feels good. |
| Elliptical Miles: 1.00 | Nike LunarFly Miles: 5.26 |
|
| | 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 |
| Sadly a duck was hit by a car in the parking lot at the gym. Should the duck have seen the car or should the driver have seen the duck? I think they are both to blame. | |
| | 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 |
|
Slept in this morning, cleaned my kitchen then headed out for a run. I didn't want to run anything hilly so I started south on 13th east and ended up retracing some of the slc marathon on van winkle. To avoid having to think I turned around and 6.5 miles and ran the same route back. Surprisingly I felt pretty good and averaged around 6:45 for the run. I am considering running the provo half next Saturday.
|
| Saucony Kinvara 2 Grey Miles: 14.00 |
| |
| | 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 |
| 14.5 miles with James and 2.5 by myself as I waited for him to get his running shoes. Running shoes are important when it comes to running, at least for most people. We started at SHP, went north through the U to 11th Avenue, down Memory Grove, north on 5th East to Liberty Park then wound our way through the streets back to SHP. It was one of those runs where the legs felt just as good/bad at the end as they did at the start. Average around 7 min pace. Hip exercises, roller, weights, etc. at the gym afterwards. Go Jazz!
|
| Saucony Mirage Miles: 17.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.26 | 13.26 |
| Ancillary training day, as Rob most appropriately puts it. 552 floors on stairmaster, 1 on elliptical then a few minutes on the rowing machine. |
| Elliptical Miles: 1.25 | Stairmaster Miles: 11.50 | Rowing Machine Miles: 0.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
|
Ran around Millcreek and Sugar House. The weather could not have been better and the greenery is very nice. First softball game of the year tonight. The knuckle ball will be in full force. This is what you don't want to do in the steeplechase. Ouch! A BYU runner did this last weekend.
http://www.youtube.com/watch?v=ibtcWbxoXNU&rel=0
|
| Saucony Mirage Miles: 11.50 |
| |
| | 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 |
|
JAKAJF - Kevin is the new addition. I put that in the anagram solver and we still can't spell a word. We need some more vowels. 12 miles through Tanner Park, north to the Zoo and back. Perfect weather.
|
| Saucony Mirage 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 | 8.00 | 8.00 |
| cross training day |
| Stairmaster Miles: 7.50 | Rowing Machine Miles: 0.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 1.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Ran over to the gym for a few miles on the treadmill. I think/hope the hamstring will hold up ok in the half tomorrow. I can't tell you how excited I am to wake up at 3:30 AM. All time dumbest song that a guy I work with insists on playing every Friday. http://www.youtube.com/watch?v=zzfQwXEqYaI&ob=av3n
|
| Saucony Kinvara 2 Grey Miles: 5.75 |
| |
| | Race: |
Provo City Half Marathon 2012 (13.1 Miles) 01:08:57, 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 |
|
Left my house at 4 and arrived in Provo at 5. On the bus by 5:15 and got to the starting area by 5:45. This left just enough time (75 minutes) to huddle on a bench in the picnic area and tie my shoes. As 7 o'clock neared I found out that the half would start 15 mins after the full which meant that my plan of waiting until the last second to ditch my drop bag failed. Fortunately I had my homemade cut off dress sock arm warmers to keep me warm. Before the race I saw Teren, Jon Kotter, Brandon H., Riley, Steve and Seth. I just assumed they would all be running the half but turned out that Jon and Brandon were running the full together and Steve was running it for......he likes running I guess. Riley has been running really well and Teren is always tough so I knew from the beginning that Seth and I would be battling for the 3rd spot. We started out down a steep hill at a blistering pace and after only a half mile I was already struggling to stick with the pack. I had to surge several times just to keep up. I knew that wasn't sustainable for 13 miles so I let the three of them go as we turned onto the parkway at about mile 1.75. They quickly put some distance on me as I slowed to a meager 5:36??? for mile 3. At that point I had basically written off 3rd place so my focus turned to running my pace and just holding a good effort until the end. With that frame of my mind and backing it off a bit my legs started feeling better (amazing, huh?) to the point that a few of the middle miles were actually enjoyable. On a few of the straight aways I could see the pack of 3 in the distance and at about mile 6 I noticed that I wasn't losing much ground and Seth had fallen a few seconds behind Teren and Riley. This renewed my motivation although I still couldn't tell if Teren or Riley were getting faster or if Seth was slowing. After a few more turns Seth started getting bigger so it was then that I knew I could possibly catch him. At mile 8 I was about 30 seconds back as we turned onto University Ave. It wasn't long until I noticed I was gaining on him faster and at around mile 9 I finally passed him. He was gracious enough to give me a backward low five. After the race I found out that he had won a 50k in California last weekend which was only a week after finishing 2nd at Salt Lake. So not only was showing up and running a 1:11 impressive, he was super gutsy to hang with Teren and Riley for 7 miles. After passing Seth I just focused on staying smooth and not letting my pace slip too much. Scott joined me at mile 10 (I apologize for my lack of chattiness...I was tired) which really helped me get over the last little hill. As I approached the finish I had no idea what pace I had been running and it looked like the clock read 1:10.... That wouldn't have surprised because of the painful start but fortunately as I got closer the 10 miraculously (attributable to Provo?) turned into an 8 and I finished in 1:08:57. This is an aided half marathon PR but still 10 seconds slower than my half split at CIM.
Despite the less than enjoyable start, I am happy with how the race turned out. I cooled down 4.5 with Riley then did another 3 on my own. After the cool down I chatted with Steve, who had just finished an "relaxed 2:40 marathon", Riley (2nd in half), Jake and Andrea (speedy winners of the 5k), Allie and James (winners of half relay), Kevin (2nd in 5k) and Emily B. (winner of the half). Except for the treasure hunt for the bags, the race was very well organized. Time to cross train and mow my lawn.
Splits:
5:02, 5:04, 5:36, 5:18, 5:16, 5:14, 5:15, 5:16, 5:15, 5:16, 5:24, 5:17, 5:14, 0:30
|
| Nike LunaRacer V2 Miles: 13.50 | Saucony Kinvara 2 Grey Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 3.00 | 13.50 |
| Ran with JAJAK this morning from Highland. A bit sore and tired from yesterday's race but that should probably be expected. Before the run there was a Rob siting. I can't quite understand why he had decided to wake up at 3 and run 30 miles on the treadmill while watching Sportscenter. So, if you have any questions about what happened in sports yesterday Rob should know.
|
| Elliptical Miles: 0.50 | Stairmaster Miles: 2.50 | Saucony Mirage 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 | 11.50 | 11.50 |
| Monday gym day. A bit sore from the weekend. |
| Stairmaster Miles: 11.25 | Rowing Machine Miles: 0.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran trough Holladay 6200 S. and back. I saw Jake and Andrea running the other direction for the first time 2 years. Today I am presenting on the cost of stocking out. Exciting stuff. |
| Saucony Mirage Miles: 11.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 3.50 | 15.50 |
| JAJAKF run around Millcreek. Back to the convention center for more conference fun. |
| Stairmaster Miles: 3.25 | Rowing Machine Miles: 0.25 | Saucony Kinvara 2 Grey Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 1.00 | 0.00 | 0.00 | 12.00 |
|
Ran around Sugar House then ended up at the Highland track for a mini mini workout of 4 x 400 at about 70 seconds. Pales in comparison to Riley's 31 at around 67 but it's a start. All this talk about workouts/practice reminds me of Iverson's famous words of wisdom.
"We are in here talking about practice. Not, a game, not a game, we are in here talking about practice....what are we talking about? Practice? We ain't talking about the game. We are talking about practice." http://sports.yahoo.com/blogs/nba-ball-dont-lie/allen-iverson-infamous-practice-rant-10-years-later-165030496.html
|
| Saucony Kinvara 2 Grey Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.50 | 11.50 |
| Cross training at the gym. Instead of running the Susan B. Komen 5k tomorrow with a bunch of people in pink I have decided to run my own 5k on the track. |
| Elliptical Miles: 0.50 | Stairmaster Miles: 10.00 | Nike LunarFly Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.40 | 3.10 | 0.00 | 0.00 | 0.00 | 14.50 |
|
Got a late start which is typical when I am not running with a
group. I saw Rob as I passed Highland on my way to the track at around
11. He figured I was just finishing up my run but little does he know
that my late starts actually have a better training effect because it's
hotter outside, plus I don't have to run as far to get a tan. Jogged
a couple of laps then started my 5k. I know my first split was around
5:05 and I finished in 16:19. This means I slowed a lot in miles 2 and
3. Not a great run but it still served it's purpose of shocking the system at an uncomfortable pace. Last year I ran a 16:45 5k the week before Ogden and my last track 5k was 16:33 so at least this an improvement over those. Now the big question is, should I run the first 5k at Ogden at a faster pace? Last year my first 5k was 16:33 which was plenty fast so I think the answer is NO. Ogden should be negative split and a super fast first 5k wouldn't help me do that. Cooled down on the track for a mile then wandered around Sugar House. Afternoon ran around the block to see if that will help my legs feel better tomorrow. It's just a test.
|
| Saucony Kinvara 2 Grey Miles: 13.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 1.75 | 11.00 |
| Ran north through Sugar House to Liberty Park and back. Looking forward a few lazy days to absorb the training and recharge before Ogden. Happy Mother's Day to all of the amazing moms out there!
|
| Stairmaster Miles: 1.75 | Saucony Mirage 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 | 1.00 | 1.00 |
| 1 mile of rowing on my off day then weights. Days like this are great except that I get into work too early and I still end up leaving at the same time. Dumb, I know. Workout this afternoon involves tackling the sprinkler I couldn't fix yesterday after 3 trips to Home Depot and drenching two pairs of clothes. |
| Rowing Machine Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 1.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Fairly casual run up to Foothill, north to 13th and back. Legs are feeling pretty good and most importantly I have no lingering aches or pains. The hip is an ongoing work in progress but it has improved since SLC. Sprinkler is operable once again. I might be to the level that I can add sprinkler repair to my resume.
|
| Saucony Kinvara 2 Grey Miles: 9.50 |
| |
| | 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 |
| Standard easy day 3 days before the race. Ran into the JAJAK crew as they finished up their track workout. Great article about Abdi the 35 year old 4 time Olympian who owns 20 pairs of Air Jordons. This is already posted elsewhere but wanted to take record of it here. |
| Saucony Kinvara 2 Grey Miles: 6.56 |
| |
| | 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 |
| Standard day off with the exception of stretching and weights at the gym. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.60 | 2.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| A few pre-race miles on the treadmill in my new blue Lunar Racers. Now I am much more color coordinated. Mixed in a few fast 400s. Legs are feeling good. Rain tomorrow? That would just be a repeat of the race in 2003. Good luck to everyone running tomorrow.
|
| Nike LunarRacer Blue Miles: 3.60 |
| |
| | Race: |
Ogden Marathon 2012 (26.2 Miles) 02:22:59, 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 |
|
Today was the eighth time I have run this race (only missed 2005,
2006 and 2008) and every year I do it I like it more. The weather was perfect
once again and the organization was flawless as usual. I got off the bus at about 6:30 and then
spent a much reduced time of 5 minutes tying my new blue shoes. I jogged about a quarter mile past the start and
then lined up. Ben, Seth, Steve, and
Paul were all there as well ready to go.
The gun went off and I soon found myself all alone. I didn’t really think I was going to fast so
I just didn’t look back and kept going.
I went through the first 5k as planned (slower than the Fritz 5k time of
16:19 from last Saturday) but 4 seconds faster than my 5k split from last year.
I was feeling just ok at this point but once I hit the flats I my stride
started to smooth out. The rollers at
mile 9 and 11 through 13 slowed me down but I didn’t want to push it too much
and I knew that I had banked some good splits in the early miles. I went
through the half in just under 1:11 which was about 20 seconds faster than last
year; fortunately I don’t think I had to work as hard to hit that time. This is where my buddy bike pacer Corbin from
last year picked me up and I told me that it was his job to make my second
split faster than last year. It felt
doable at that point but how much better was TBD. The 14 mile split up the hill was 9 seconds
faster than last year which was a good sign until I hit the peak. My quads felt
trashed. It took about .5 miles to get the lactate acid out of the quads but I
guess that could have been worse. At
this point I kept hearing cheers behind so I thought someone was gaining on me.
I didn’t dare to look back nor did I ask Corbin so I guess I will never know if
someone was there. I just kept motoring on
around the damn and then tried to push the down hills as much as possible. Maybe I got a little carried away because
mile18 was a 5:09 compared to a 5:19 last year.
At this point I hadn’t had a gel in about 5 miles so that became the
most pressing concern. Fortunately the
aid station had mile 20 had one but I executed the grab terribly and had to
stop to turn around to get it. Then once
I grabbed it my new blue shoe traction failed me and I slipped to my
hands. No real damage done, except for
losing exactly 9 seconds J (stay tuned for why that matters). The
next miles felt good and I was doing my best to hold back something for the
last few miles. Unfortunately I hit mile
23 and suddenly my right hamstring got really tight. A strained or torn hamstring was the last
thing I needed at this point but there was really nothing I could do but keep
going. I slowed quite a bit as my splits
would show, mostly as result of the flattened terrain, fatigue and to a lesser
extent the hamstring. My biggest mistake
at this point was not looking at my watch because I really had no idea at that
point how close I was to coming in under 2:23 and rivaling Seth’s course record
of 2:22:51. I pushed the last mile as
much as could and then as I approached the finish saw the big clocking ticking
2:22:55,56, 57….Bummer! I pushed through
the line and saw 2:22:58 on the clock and later the announcer said my official
time was 2:22:59 (exactly 8 seconds off the CR). RunRaceResults shows 2:23:00….which is el
wrongo :) Although it wasn’t flawless I am still very happy with the 2
minute improvement over last years’ time and the 30 second PR. Of course it would have been cool to also get
the CR but I guess that will just have to be a goal for next year. After the race I ran into Scott, who put up a big PR in half, Seth
(2nd in marathon), Bryant (1st in half), Riley (2nd in half), Chad (big PR in marathon), RAD (huge
PR in marathon despite the bum knee), Rossy (close to PR I think) and marathon
man Steve (4th overall and master’s #1). Once again Ogden put on a great event and I
can’t wait to do it all over again next year.
| Time |
Distance |
Split time |
Elev. chg. |
Distance |
Time |
| 0:05:11 |
1 |
5:11 |
-98 |
|
|
| 0:10:39 |
2 |
5:28 |
-7 |
|
|
| 0:15:55 |
3 |
5:16 |
-94 |
5k |
0:16:27 |
| 0:21:11 |
4 |
5:15 |
-79 |
|
|
| 0:26:27 |
5 |
5:16 |
-57 |
|
|
| 0:31:44 |
6 |
5:16 |
-44 |
10k |
0:32:46 |
| 0:37:02 |
7 |
5:18 |
-84 |
|
|
| 0:42:22 |
8 |
5:19 |
-35 |
|
|
| 0:47:54 |
9 |
5:32 |
8 |
|
|
| 0:53:22 |
10 |
5:27 |
20 |
|
|
| 0:59:01 |
11 |
5:39 |
-2 |
|
|
| 1:04:38 |
12 |
5:37 |
-11 |
|
|
| 1:10:18 |
13 |
5:40 |
22 |
Half |
1:10:51 |
| 1:15:46 |
14 |
5:27 |
-19 |
|
|
| 1:21:29 |
15 |
5:42 |
59 |
|
|
| 1:26:53 |
16 |
5:24 |
-33 |
5k |
0:17:08 |
| 1:32:18 |
17 |
5:24 |
-22 |
|
|
| 1:37:28 |
18 |
5:09 |
-135 |
|
|
| 1:42:50 |
19 |
5:21 |
-44 |
10k |
0:33:34 |
| 1:48:13 |
20 |
5:23 |
-69 |
|
|
| 1:53:35 |
21 |
5:21 |
-94 |
|
|
| 1:58:50 |
22 |
5:14 |
-80 |
|
|
| 2:04:03 |
23 |
5:13 |
-108 |
|
|
| 2:09:41 |
24 |
5:37 |
-84 |
|
|
| 2:15:20 |
25 |
5:39 |
-10 |
|
|
| 2:21:04 |
26 |
5:43 |
6 |
|
|
| 2:22:59 |
26.35 |
2:08 |
-16 |
Last 10k |
0:34:46 |
|
|
|
|
| 2nd Half |
1:12:08 |
|
| Nike LunarRacer Blue 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 | 4.25 | 4.25 |
| 30 minutes on the bike and 30 minutes of cross training. Except for the sore hamstring I feel better than expected. I plan to take the dusty road bike for a spin tomorrow which will be the first ride of the year. Pathetic I know. |
| Bike Miles: 10.00 | Elliptical Miles: 3.00 | Stairmaster Miles: 1.25 |
| |
| | 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 |
|
5 miles on stairmaster. ROAD BIKE ride this afternoon. Someone at work opened my brand new chocolate milk that I had put in the shared fridge this morning. If they wanted to be sly about it why didn't they just take some from the opened container that is still half full? Apparently this person is both inconsiderate and dumb. PM: Road up Millcreek Canyon to the Gobblers Knob trail head. It was great to finally get out on the bike.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.55 | 6.55 |
| Cross training again because the hamstring doesn't feel operable yet. First test will be this evening because I will have to run the bases in softball. No pitch runners are allowed. | |
| |
| | 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 |
| 30 minutes on the bike, 5.5. on stairmaster and 1 mile running. The hamstring hasn't gotten better which is a bit concerning. I have rolled the h e double L out of it, stretched, hot tub jet, etc. and it isn't improving. I will start breaking out the ice I guess. | |
| | 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 |
| No attempt at running today to see if that will help the hamstring (specifically the lower part of the bicep femoris, I think). Ended up doing 60 minutes on the bike. 10 minutes warm up then 10X 2 min off 3 min on intervals. Kept the "on" intervals at about 110 rpms and over 260 watts. The rpms seems accurate but I have no idea about the watt reading. | |
|
| | 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 |
| Cross training again because the hamstring isn't working and it's hard to tell if it is getting better. booooo... | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.56 | 6.56 |
|
Spent all day yesterday shivering in a 30 degree cabin and get outside t mountain bike. Decided to leave today instead of freezing some more. checked out some baby buffalo in yellowstone then got on the road. PM: I was about to go stir crazy after sitting for 2 days so I went to the gym for a short workout. Managed .25 miles of walking on the TM at 11 min pace at the end. Maybe I should take up race walking because I sure can't run. Probably will see the PT about my hamstring this week but before I do tomorrow I plan to hit BC or LC Canyons on my road bike. Anyone is welcome to join me.
| |
| |
| | 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 Big Mountain instead of BC or LC because I figured it would be a bit warmer. I flew up Emigration because I had a huge tailwind which meant coming down I would get the wind in my face. A guy passed me as I was descending Little Mountain so I latched onto to him and we traded off breaking the wind until we got to the zoo. Perfect day for a ride. I love the greenery. View from the top 
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Bike and stairmaster. I am considering not playing softball today to avoid aggravating the hamstring. Of course anyone can hobble around the bases but when it comes down to it, is rec softball really worth delaying the recovery.....? If only I could hit home runs or strikeout at every at bat. |
| Bike Miles: 12.00 | Stairmaster Miles: 6.00 |
| |
| | 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 |
| 30 minute bike and 6.5 hard miles on the stairmaster. While my running fitness is deteriorating my stairmaster/bike fitness levels are coming back. Great but not so great. I skipped out on softball last night which was probably a good thing because we lost 25-2. "The other team was really good." Excuses are dumb. | |
| | 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 |
| Mixed it up today and went with the elliptical workout. | |
|
| | 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 |
|
60 minutes on the bike. 5 minute warm up then 11 x 5 (2 off, 3 on). First 7 were at about 275 watts and last 4 were at ~305. They about killed me. I had to jog 1/4 mile yesterday because I was late to an appointment. That was a very bad idea because now my hamstring is super sore....I am the worst at fixing injuries.
| |
| |
| | 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 |
| 50 mile loop going from Deer Valley, past Jordanelle, through Kamas, through Peoa, through Brown's Canyon and back through Park City on highway 224. Perfect weather for a ride. | |
| |
| | 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 from home and met up with Adam H. at the bottom of BCC. Good pace to the top and it is always a fun time coming down. Legs were a little tired from yesterday but held up fairly well. Totaled 53 miles at about 16 mph. The biggest achievement of the day was leaving the house before 8, which isn't common for a Sunday.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 | 9.25 |
| cross training at the gym. Now I am icing often to see if that helps the hamstring. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 2.00 | 2.50 |
| Bright and early SPIN CLASS! I think this was my first class since last August or September. As usual it was hard work. We did several variations of 7 minute threshold intervals with 1 to 2 minutes of rest in between. It's probably because I am in a group setting but without a doubt I do a lot more high intensity training when I am cross training than when I am running. I plan to change that once the hammy is fixed. 70 minute spin, 10 minute on stairmaster, .25 walking, .25 sort of jogging |
| Bike Miles: 30.00 | Stairmaster Miles: 1.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 6.50 | 7.00 |
|
Spin class was a killer yesterday so I didn't feel energized this morning. I will give it a go again tomorrow.
|
| Rowing Machine Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 2.50 | 3.00 |
|
75 minutes of spin, 15 minutes on
stairmaster, 1 mile rowing and 1/2 on the TM. My spin legs are coming back.
DR #1: said that I
have been "negative blood doping" because my hemoglobin is 13.5 and
hematocrit is 41. Not fair. I will be on 600 mg of iron a day for the next 4
months to see if I can fix it.
PT #1: actually met a PT who sounded like he knew what he was
talking about. He took a video of me running and had tons of great
feedback on some easy things I can do to prevent injury and potentially get a
lot faster. It's crazy what you can see in slow motion. This is the
video we were comparing against http://vimeo.com/11574380 and the main difference is that
I don't kick up my feet nearly as high as they do and that has a lot to do with
my lack of flexibility in my quads and hip flexors. He basically kept wondering
how I could run a marathon in the mid 2:20's with my crappy kick. Should
be an easy fix, right? :) He prescribed a bunch of tough hamstring
exercises and stretching and said that I can start running again. Of
course he said just to start at about 10 minutes and work up but I think I can
accelerate that if I do the exercises.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.55 | 0.00 | 0.00 | 0.00 | 5.00 | 7.55 |
| 5 miles on elliptical then RUNNING! 2.5 miles in about 17.5 minutes on the TM. The hamstring didn't feel great but it also didn't get any worse throughout the run. I really think my new stretching and exercise routine will help a lot with injury prevention and speed in the long term. I had a dream that I got to a starting line then realized that I didn't have on my racing shoes. I ran over to find them and they were.gone. Then I woke up. Phew! | |
| | 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 |
| 51 miles and 4,900 ft of climbing to the top of Little Cottonwood Canyon and back. The headwind coming down the canyon made the descent super sketchy so I had to ride the brakes more than usual. Looks like that headwind was also going up Provo Canyon which had to slow the times at UVM. There was also a bad headwind going back north on Wasatch Blvd which made it feel like I was stuck in mud. I much prefer hills than wind on the bike unless there are people to work with. Congrats to everyone who raced today! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 2.00 | 15.25 |
| 13.25 RUNNING miles from Highland High, up Emigration a bit and back. Averaged just under 7s. I had to make up for not running the Half yesterday although it was probably 5 more miles than I should have run. Oh well. Hamstring felt good on the flat and downhills but a little achy going up. The true test will be how I feel tomorrow. 2 miles on stairmaster and hamstring exercises at the gym afterwards. Best part about running and not biking today is that it took about 75 minutes less time. That also means 75 less minutes of exercise which means I am going to lose some fitness. :) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 | 10.00 |
| cross training then 2 miles on the treadmill. Not as sore as I would have expected except for a little ache in the knee. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 | 12.25 |
| Early spin class (short threshold intervals and longer tempos) and 5 miles of cross training. I fiigured 3 days of running in a row wasn't necessary. |
| Bike Miles: 20.00 | Elliptical Miles: 1.25 | Stairmaster Miles: 4.00 |
| |
| | 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 |
| JAAF run for the first time in....5 weeks or so. It was good to be back out there. I don't feel very efficient but I guess that goes with not running for 3 weeks. Hamstring exercises at the gym afterwards. |
| Saucony Mirage 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 | 7.00 | 7.00 |
| | |
|
| | 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 |
| Still working out some kinks but starting to feel more efficient. Super steep trail run tomorrow to gauge assess the odds of still running the Steeplechase. Of course it's doable but I need to be able to run it fast. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 3.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Plumbing crisis last night so I spent the morning calling and meeting with plumbers. First quote was $2,000, second was $850, and third was $250. Something is inherently wrong with this picture but it just goes to show that you should always get multiple opinions any time you need something fixed, health issues included. Started my run in the heat at 11:15, went east through Tanner Park, up to the top of Olympus Cove and back. Pushed the pace on the steep uphills and downhills to condition the quads for the Steeplechase. 15 miles total, averaging about 6:40 and I will give myself credit for 3 marathon miles. With more time tomorrow I will get out on some steep trails. I wore the split shorts for the first time in an attempt to remove the cycling tan lines.
|
| Saucony Kinvara 2 Grey Miles: 15.00 |
| |
| | 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 |
| 10 miles, 6.5 in the hills above the zoo and 3.5 on the TM. Basically the 2 extremes of running. Based on effort and time this was more like a 15 mile run because my first 2 miles went straight up the mountain and gained 2,300 ft. Just maintaining any resemblance of a running motion was the goal for those miles. After I hit the peak at those weird white towers above the zoo I went down some technical trails on the backside. Rather than continuing up and down trails and leaving my legs super beat up tomorrow I decided to do my last 3.5 miles on the treadmill. At least for those miles I felt like I was moving. Odds of running the Steeplechase are now around 75%!!! Odds of running of running fast are TBD. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| The trail run yesterday beat up my legs quite a bit. I shouldn't be surprised considering that my feet haven't touched dirt since the Buffalo Run in March and I haven't run much in the last 3 weeks. My lack of trail specific preparation will make for an interesting Steeplechase this Saturday. The one thing I am certain of is that I won't be able to run on Sunday. Light day of stationary bike, stairmaster and rowing |
| Bike Miles: 10.00 | Stairmaster Miles: 1.00 | Rowing Machine Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.65 | 1.00 | 0.00 | 0.00 | 7.65 | 12.30 |
| Stairmaster then treadmill. Starting to feel like a runner again. | |
| | 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 |
| Looped SHP then ran with the gang around Millcreek. I think we talked about Ragnar more than the US Half Championship, which doesn't exactly make sense. I guess Ragnar really is a big deal. |
| Saucony Kinvara 2 Grey 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 | 1.00 | 1.00 |
| Basically a day off. My PT "scraped" by hamstring and IT band with a metal rod. It was great. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 1.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Most days at 7 there is a slight chill in the air but not today. This means I might have to carry water tomorrow even though the race starts at 6. The quads are ready to take a beating. | |
| | Race: |
Wahsatch Steeplechase 2012 (17 Miles) 02:14:29, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 17.00 | 0.00 | 0.00 | 0.00 | 17.50 |
|
Sadly I missed the hugely
popular, competitive and well directed Wedding Bells Relay 5k. It looked like a great time. Instead I
ran, hiked, and crawled the Wahsatch Steeplechase, which is quite possibly my
all-time favorite race.
After several weeks on the bike and only recently getting back to
running I didn't really know what to expect. Turns out my 50 mile bike
rides and climbing the canyons got the quads race ready and I improved my best
time by 5 minutes and also set a new course record by 36 seconds. For a
33 year old race I thought that was nifty. The mileage chart below tells the
story best, i.e. my pace ranged from 5:15 to 17:13 :), but I
will attempt to add some commentary. I went out fairly conservatively and was
in second place through about mile two. From there the leader dropped back and it was just me and Josh Steffen
for next 3 to 4 miles. We swapped the
lead a few times and then right at about mile 6 I started to pulling away
slowly. By that point my quads were
sucking oxygen and I was barely getting any recovery on the flats. It felt like I was barely moving but I guess
in a race like this moving at times is better than average. Having run this race before I decided to not even
try to run mile 7 because the extra energy it takes to stay running isn’t
justified by the slight gains in speed. Surprisingly I finished that mile in 17 minutes which I think is about 3
minutes faster than last time. This
goes to show that while my quads were in much better shape this time around as
result of my road bike climbs up the canyons. Someone is sure to disagree but in my opinion there is no better way to build
quad strength than biking up hills. This seems like common sense, at least to me, because there is no other exercise
that requires 100% of the effort and power to come from one muscle.
After I finished that never
ending climb/hike I did my best to navigate and jump over and down the crags at
the top of Big Mountain. That lasted
longer than I remember so it was great relief to hit the aid station at the
end. I grabbed some water and Swedish Fish
and continued on my way. This is where the race
gets fun. Basically you get to lose
2,000 ft. in about 2 miles and you obviously try to do it as fast as possibly
without falling off of the course. That section
went relatively smooth this time around meaning I was only terrified of
falling a few times instead of 10. This
was a result of the dryer year and less vegetation which made it easier to see
my footing.
Getting off the downhill at mile
11 felt great and from there it’s just a matter of holding on and letting
gravity do the work. I put in some good
splits on the miles down the City Creek Canyon road and held up ok on the later
miles down the single track that parallels the road. I came off the trail in about 2:09 and knew
that I had about a mile to finish, which meant I needed to run a sub 6 minute
mile to break the old CR. Fortunately the bottom of City Creek and the road
down Memory Grove are fairly steep so I was able to put in around a 5:45 mile.
After I finished I had no choice
but to lay face down in the creek. This is bound to help my staircase descents
tomorrow. The next hour was spent conducting
surgery with my multi-functional bib pins on my new blisters and chatting with the racers about
their war stories. Promptly
at 10:30 (trail race directors don’t mess around) Butch gave out the typical trail
race awards (trail shoes, headlamp, backpack, cool hat, and decorated bowl). And as a surprise I got a little cash for the
CR. Not only are trail races and directors cool, they are also creative with
their shirts. Because last year's course had to
be changed due to the snow pack, this year’s motto was “Back to
Black”, i.e. back to Black Mountain. Cool logo is shown below. Congrats to Josh who finished 2nd and just over 2:20 in his first attempt. Unfortunateley the Utah running scene will be losing him because he and his family are moving to New Hampshire. On the women's side, an out of stater, Annie O'Donnell ran an impressive 2:41 (4 minutes off the course record) and Liz Butler was second with a 2:44. Carl Swenson was the previous CR holder. As an Olympic Cross Country skiier and professional mountain biker, this was probably a race he entered last minute and just for fun. Time | Distance | Split time | Elev. chg. | 0:06:53 | 1 | 6:53 | 191 | 0:16:06 | 2 | 9:12 | 531 | 0:24:05 | 3 | 7:59 | 336 | 0:32:09 | 4 | 8:04 | 315 | 0:41:14 | 5 | 9:04 | 371 | 0:50:44 | 6 | 9:29 | 488 | 1:07:57 | 7 | 17:13 | 1,068 | 1:22:40 | 8 | 14:43 | -56 | 1:30:31 | 9 | 7:50 | -1,284 | 1:36:51 | 10 | 6:19 | -549 | 1:42:06 | 11 | 5:15 | -340 | 1:47:45 | 12 | 5:39 | -237 | 1:54:03 | 13 | 6:17 | -143 | 2:00:18 | 14 | 6:14 | -218 | 2:06:54 | 15 | 6:35 | -206 | 2:12:43 | 16 | 5:49 | -221 | 2:14:29 | 16.3 | 2:21 | -61 |
|
| La Sportiva Crosslite Miles: 17.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 | 3.25 |
|
The heat intimidated me so I resorted to the air conditioned gym. 45 minutes on bike and some elliptical just for fun. There was also a rare Rob siting while he was pounding out some miles on the TM. Back in 2009 before I knew Rob I always wondered who that guy was who always wore a running singlet and who was typically running when I arrived and still running when I left. Now I am fortunate enough to tell people, "I know that guy." Besides chatting with Rob, the other exciting event at the gym was hearing an old favorite song that I haven't heard forever. Bruce! http://www.youtube.com/watch?v=ZarmRLa2p9Q
| |
| |
| | 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 |
|
5 miles on elliptical. Quads are better than yesterday but it still feels like they were hit with a hammer. PM: road up Millcreek to get out of the heat and wind. Quads felt better after the ride than before. There must be some truth to this active recovery concept. |
| Bike Miles: 20.00 | Elliptical Miles: 5.00 |
| |
| | 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 |
| Elliptical again. Hopefully some running tomorrow. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 3.00 | 13.50 |
|
Short workout at the gym because getting back onto the trails tonight at Alta. The legs have dramatically improved since yesterday. PM: first Wednesday run with Rob's x country team, Kevin and Jake. Much preferred over working until 7. I just need people to understand that leaving early to run is just as important as leaving to get home to the family.
|
| Stairmaster Miles: 3.00 | Dynafit Feline Superlight 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 | 7.50 | 7.50 |
| Decided to cross train to make sure all the running kinks are healed before I put in some real running miles over the next 5 days. | |
|
| | 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 |
| |
| Bike Miles: 20.00 | Rowing Machine Miles: 1.00 |
|
| | 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 |
| 14 miles on the trails at dirt roads in Montana. Wore my Dynafit trail shoes again which I am starting to like. Nor bear sitings. |
| Dynafit Feline Superlight 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 |
| Out and back on the dirt road then some lake swimming. |
| Dynafit Feline Superlight Miles: 18.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.50 | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 |
| Half road half trail. I thought I liked the new shoes but now my foot hurts. :( |
| Dynafit Feline Superlight Miles: 17.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 3.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Another run out and back on the dirt road. Mixed in some faster miles to get the heart rate up. Welcomed back to Utah with a sky full of smoke. Quite different than the perfectly blue and clean sky of Montana. |
| Dynafit Feline Superlight Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.30 | 0.00 | 0.00 | 0.00 | 10.00 | 13.30 |
| Happy 4th of July! |
| Saucony Kinvara 2 Grey Miles: 3.30 |
| |
| | 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 |
| Chose a light workout instead of taking the day off | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 2.00 | 0.00 | 0.00 | 1.50 | 5.00 |
| Hobbler Half tune up at the gym. Foot is better so feeling more optimistic about the race. | |
|
| | Race: |
Hobbler Half 2012 (13.1 Miles) 01:09:23, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.65 | 13.10 | 0.00 | 0.00 | 0.00 | 21.75 |
|
This was my first road race since Ogden so I didn't really know what to expect. I feel like I am in good shape but I haven't done anything to build up some speed. Considering that, I am fairly happy with the result, i.e. 2nd place just behind Kyle Perry and I was only 2 seconds slower than last year. Recap: I got up at 3:15, out the door at 3:45 and got to the start at 5:45. As I was waiting I won the raffle for a watch. Lucky me! The race started only 10 minutes late this year (last year a bus broke and we waited for 45 minutes). Kyle, Seth and I went off the front and we stayed in a tight pack for about 5 miles. It was apparent that Seth and I were working harder than Kyle so it was just a matter of time before he pulled away. Sure enough, at the third aid station he put about 100 ft. between us so me and Seth were left to battle for 2nd. At the same aid station that Kyle broke away I mistakenly grabbed a fruit punch Powerade instead of water and appropriately dumped it on my head (the jersey is in the wash now). Seth stuck right on my tail, almost too close for comfort, for the next five miles and then suddenly right at mile 10 he dropped back and said, "go get him". Either he was spent or he was just planning to run a hard 10 mile effort and jog the remaining three - not really sure. After Seth dropped back I took a Gu and started to feel better. I did my best to reel in Kyle in the last three miles - he started to really slow in the last two- but I came up about 30 seconds or so short. It was surprising to see him only finish in just under 1:09 after seeing his 1:06:43 at the windy Utah Valley Half. He must have had an off day or purposely took it easy. This course it definitely aided (net drop of around 1,000 ft) but it is a little deceiving because there are a bunch of little rollers thrown into the downhill that really affect your momentum. After the race I had a great 8 mile cool down with Justin, who ran a great race and just finished behind Seth. We ran a respectable 6:45ish pace, talked about our other past time (road biking) and we totally dropped a crazy neighbor guy who has probably never run more than 5 miles in his life. I also saw Melody for a brief moment as she dominated another 5k. I really enjoy tacking on some good miles after races because it feels easy and I am convinced it has a great training effect. Now I just need to find a 5k or 10k (maybe the Tour de Run) for next weekend. Then I will be set to go for the DesNews Marathon. Splits were pretty even. A little disappointed with mile 12 because it had some good downhill. The last mile climbs a bit so that split was expected. 5:14, 5:13, 5:15, 5:12, 5:10, 5:00, 5:11, 5:12, 5:16, 5:18, 5:15, 5:21, 5:23, 5:45
|
| Nike LunaRacer V2 Miles: 13.10 | Saucony Kinvara 2 Grey Miles: 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 1.75 | 16.25 |
|
Met up at 7 with Rob, Andrea and Jake at the Jeremy Ranch trail. It was very relaxed/conversational pace but my legs still felt heavy after yesterday's run. Without them I would have never had the motivation to run that far today. This was my first run up there this year and the temperature couldn't have been better. Even better we didn't get charged by any cows. It was the perfect morning up until the point when I knocked my car key in a compartment between the hood and tire. Andrea and Jake were obviously prepared with some tools and a light so we were finally able to get the key after 10 minutes of prying. Next time I will have to rely on the pocket in the shorts or get less tricky with my hiding spot. A little cross training and PT at the gym afterwards. After the 3:30 wake up call/10:30 bedtime yesterday with no nap and the early start today a nap is definitely in store for the afternoon.
|
| Rowing Machine Miles: 1.25 | Treadmill Miles: 0.50 | Saucony Mirage Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 10.50 | 11.00 |
| Sluggish from the weekend so I used a machine for motivation. |
| | 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 |
|
Somewhat leisurely jog through Millcreek and Holladay. I saw Andrea as I was going up 39th but I don't think she wanted company because she was wearing headphones. ;) Lately it has been taking about 10 miles to start feeling good during my runs. I think I need to double down on my iron supplements.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 8.00 | 15.00 |
|
AM: cross training at the gym I am boycotting free Slurpee day because people just use it as an excuse to miss an hour of work. Plus I am still upset that they discontinued the bubblegum flavor when I was 12. PM: 7 miles around Cottonwood Heights. Heat wasn't too bad.
|
| Stairmaster Miles: 8.00 | Saucony Mirage Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 5.00 | 1.00 | 0.00 | 0.00 | 11.50 |
| 2 miles to the gym then I did a semi workout on the treadmill 2@6:45, 5:45, 5:36, 5:18, 5:15, 5:15, 5:00 1.5 home I get just as tired regardless of how fast I run so to save time I suppose I should run faster more often. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
| For some reason it was an above average/enjoyable day on the stairmaster. Scott and I are running up and down Provo Canyon tomorrow morning in case anyone is interested. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 5.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| Great run up Provo Canyon with Scott, Brandon and Dan. The weather couldn't have been better and the water stations were a bonus. I was the guy from Salt Lake City yet I was the only one wearing my shirt. Go figure. We averaged around 7:15 going up then Scott and I ran the first 5 miles down averaging around 5:10-5:15 with 1 mile close to 5. Scott still has his 20 year reunion to get to tonight so he took it easy on me. |
| Saucony Kinvara 2 Grey Miles: 18.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 16.00 |
| sweat fest at the gym. Stairmaster then the treadmill. Another round of sprinkler repair wore me out yesterday. |
| | 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 |
| Semi rest day after a tiring weekend. Clock is ticking to desnews. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.10 | 0.00 | 0.00 | 0.00 | 0.00 | 14.10 |
|
Nice run around Millcreek and Sugar House. It felt much cooler and everything is looking greener. Averaged about 6:30. I was a in a hurry to get to my morning meeting on time then it turned out to be cancelled. I have been wear testing some new Nike FlyKnit shoes that look like these. http://www.fastcodesign.com/1669098/nike-unveils-its-big-new-paradigm-shoes-knit-like-socks#2
I love the fit and I heard that the knit upper will be used on the next version of LunaRacer. I predict these will be a big hit after they debut at the Olympics. Gotta say Nike is making some sweet shoes these days.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.55 | 0.00 | 0.00 | 0.00 | 6.25 | 12.80 |
| AM: cross training and some running PM: got out of work at 7 which is no bueno but was glad to still get in 5 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Leisurely run through Millcreek. I am now wear testing the Kinvara 3 Razor edition which has a water proof upper sole. This is great timing so my socks don't get wet when I run through sprinklers and when we have the occasional flash flood. |
| Kinvara 3 Razor Miles: 9.25 |
| |
| | Race: |
Draper Days 5K (3.11 Miles) 00:15:58, Place overall: 6, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 3.10 | 0.00 | 0.00 | 7.10 |
| 5k! Ouch. I have never run a race this close to a marathon but I figure a 5k tune up could only help. I warmed up a couple of miles then lined with with a stacked field of speedy guys, i.e. Teren, Jamal, Ben, Riley, James, Albert, Nate, Ken, Steve, Dennis, etc.
I went out behind the leaders but caught by the end of the first quarter mile. And then stupidly I even surged to take the lead for a split second and the half mile point. So when was the last time I was ahead of Teren?? Uh....that would be never and it obviously turned out to be a bad idea. Teren, Jamal, Ben went through the first mile split in ~4:55. As we turned the first corner Teren and Jamal surged ahead and then I was passed by Ken and Nate. Mile 2 was slightly downhill and the split was 4:59. Right around that point Riley went blazing by me like I was standing still and from there I just tried my best not to lose ground on Ben. He ended up pulling away slightly on the gradual incline and beat me by about 10 seconds. Mile 3 split was an awesome 5:34! Great pacing, huh? Well at least I got in a good workout and was humbled once again by the 5k. The only good thing I can say about a 5k is if you blow up 2/3rds through the race you only have 1 mile to suffer instead of 8.5. Now I am looking forward to the much more enjoyable marathon on Tuesday. After the race I cooled down with the fresh off the ship newlyweds, James and Allie, and then chatted with Albert, Riley and Ben at the post race festivities. All and all a great morning.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.10 | 1.00 | 0.00 | 0.00 | 0.50 | 3.60 |
| Standard pre-race tune up at the gym. They gave me bib #1 again which was a jinx last year because I finished 2nd behind Jon Kotter. Kotter isn't racing because he thinks taking the bar exam is more important but another recent BYU grad, Alden Bahr, is. Should be a fun time. Good luck to everyone. |
| Kinvara 3 Razor Miles: 3.50 |
| |
| | Race: |
Deseret News Marathon 2012 (26.2 Miles) 02:21:58, 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 |
| I was more prepared for this race, in terms of gear, than any other. I had gloves and arm warmers (just in case),
GUs, Garmin and even my ipod which I never use packed up the night before. I set my alarm for 2:19 for good luck (yes, a
little optimistic) and I was out the door at 3:10. Sat with Albert on the bus then listened to a few tunes on the way up. We arrived at the
start at 4:30 and the porta potty lines were already packed. I proceeded up the hill and luckily found the
permanent bathrooms, which don’t stink, to be empty. Apparently people who wake up at 3 aren't observant. After the nonstinky PP I laid in the weeds for the next half
hour and rested. At 5 AM I started
getting ready and walked over to the tent.
At that moment I couldn’t find my Garmin so I quickly retraced my
steps. I got a phone with a light from a
friend and I even got a flashlight from the Forest Service lady; after 15
frantic minutes of searching I had to give up.
Miraculously, Brandon, my new BFF, graciously offered me his basic wrist
watch that had a chronograph. It was now 5:25 so I quickly rushed over to
the baggage drop and then to the start line.
I had a watch but where were my GUs???
Oh #%(#@! I can run without a watch
but I can’t run without energy. John
Rosswog and Annie O’Donnell, the eventual women's winner in her first marathon, bailed me out once again and
each gave me a GU, with 30 seconds to spare.
Brandon, John and Annie are the
BEST!!!
For the 30 minutes leading up to the race I hadn’t thought for a minute about
the race but now it was go time. Gun
went off I went off the front. Alden
caught up to me at 1 mile and our 5k split was about 14:40. We went through the 4 mile split in something
like 19:30 so possibly a bit fast. After
we came off Big Mountain we ran at decent unknown clip (no GARMIN!) up Little
Mountain, where Amiee was taking pics, and then picked up the pace down the
backside. Alden wasn’t breathing hard
and it he looked smooth so I figured he would be there to the end. We stuck together through the halfway point (split
1:09 on the dot) and then at mile 14 he put in a surge, or maybe I slowed down,
so he had about 30 seconds on me as we past the zoo. I was hoping I could catch him on Wasatch
Drive but he actually widened the gap to around 45 seconds. We proceeded to Foothill and the gap
remained. Finally as we were going down
5th east I started pulling him in and right as we turned down South
Temple (mile 22.5) I passed him. He didn’t
attempt to stick with me and kindly offered up a high five. I was impressed that he held up that long
and I think if he hadn’t surged down Emigration we would have been neck and
neck to the finish. His ~2:25 is still a
very impressive first marathon. After I
passed him I picked up the pace as much as possible down South Temple. I saw Melody and Josse running up the street and I hope I at least waved. I am guessing my splits were around 5:20 to
5:25 for that stretch. At mile 24.5 Rob
paced me for a few seconds which is exactly what I needed at that point. Thanks Rob! Amiee and my sister were also great cheer leaders out on the course. The last 1.5 miles were miserable as usual and the last stretch up 8th
south seemed like forever. FINALLY that
stretch ended, I turned south and then east onto 9th and I put in a
final push to get under 2:22. This time
I think the clock read 2:22:01 but they said my official time was 2:21:58. For Ogden the clock read 2:22:58 but my
official time was 2:23. I HOPE I got the
:58 this time. J
Overall I was obviously happy with the outcome and I am glad
the pre-race debacle didn’t affect the results. I did go back to Black Mountain after the race to find my watch but
sadly I couldn’t find it. In hindsight on a course like that maybe it was
better that I didn’t follow my splits and the watch I wore weighed less. What would have been disastrous is if I didn’t
get the GUs…so I am very very thankful to John and Annie.
Great job to everyone who ran the controversial 10k and the
marathon racers, i.e. James, Allie, John, Steve, Albert…I will add more
later. Off to work but luckily because it isn't Saturday I don't have to mow my lawn (RAD kindly reminded me of that).
|
| Nike LunarRacer Blue 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 |
| stationary bike at the gym to get the legs working again. Fortunately I an nowhere near as sore as I was after last year's race or the Steeplechase, which is an indication that I ran a smarter race. | |
| |
| | 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 bike. My legs are more sore today than they were yesterday which is odd. Tomorrow they should start feeling better. If anyone is reading this what GPS watch would you recommend? I loved the 305 but they have been discontinued it and it can now only be found on the internet for around $200 (which is more than what I paid 3 years ago). Since I didn't use the HR much maybe I should just get the 205. Others I am considering are the 310xt and.....? | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Stationary bike and some stairmaster. The legs feel considerably better than yesterday but I am still waiting until Sunday to run. Bike ride tomorrow. | |
|
| | 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 |
| Nice bike ride with Adam H. up Millcreek Canyon. The mountain bikers and hikers were out in full force. Perfect July day. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 2.50 | 13.50 |
|
First run since Desnews. Ran around Holladay and Millcreek with Andrea, Jake, Kevin, and Amiee joined us for a few on her bike. My calves and hamstrings are still super tight and sore so it took several miles to feel half way normal. I am glad this first run is out of the way because they will just start getting easier. Some cross training and PT at the gym afterwards.
|
| Kinvara 3 Razor 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 | 0.00 | 0.00 |
| Early morning bike ride around Austin, TX then perused the cool bikes at Lance's bike shop, Mellow Johnny's. Austin seems like a cool town with lots of great trails and a big river. George's bike 
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| Treadmill run with a new pair of Nike Free's which feel like slippers. Not sure how my feet would hold up on the road but I like them for the treadmill. |
| Nike Free 360 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 | 12.00 | 12.00 |
| work.....busy. | |
| |
| | 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 |
| JAJAAF run around Millcreek and Sugar House. It's been quite awhile since I attended this run and even longer since we have seen ACorn. As Andrea and Jake have mentioned, there is a Jeremy Ranch run starting at 7:30 on Saturday. Come one, come all. |
| Nike Free 360 Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 1.40 | 2.50 | 4.90 |
|
Doesn't this look fun? T-minus 2 hours until game time. Oh boy. http://www.youtube.com/watch?v=gd1wswcJeeA I got destroyed by the treadmill. The incline last year was 10% and the winner (Max King) went about 2.15 miles in the 15 minutes. This year the incline was raised to 15% but stupidly I went out at about the same pace as Max. I basically blew up in the first half mile and ended up only running 1.4 miles. It didn't help that I was in the first group to grow so I had no barometer for what pace to run. I suspect Seth will do much better but Max King will probably win again. At least I get to add my first VO2 Max miles for the year. Miserable to say the least.
|
| Kinvara 3 Razor Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Ran with Scott, Justin, Jake, Andrea, Annie, Devra and Dan up at Jeremy Ranch. I ended up going longer than I expected and felt relatively good. There was tots of motivating "next race" and Olympics chatter. I am looking forward to watching the men's 10k which means I need to get the lawn done asap. |
| Kinvara 3 Razor Miles: 20.50 |
| |
| | 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 |
| Tired from yesterday. I think I am still feeling the effects of desnews. | |
|
| | 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 dirt road run in Montana at about 6,800 ft. This road is dangerous because it is 18 miles to the freeway but at some point on every run I have to decide when enough is enough and turn around. |
| Saucony Mirage Miles: 18.00 |
| |
| | 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 |
| Mountain bike on dirt road with washboards. Hands didn't like it. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| 10 miles out sounded like a nice round number but probably one mile too far. averaged 7 mins ~1500 ft of rolling hills. |
| Kinvara 3 Razor Miles: 20.50 |
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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 |
| Mtn bike | |
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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 | 0.60 | 10.60 |
| Run in the hills and then swam across the lake for the 14th year in a row. I didn't have my zoomer flippers so I resorted to the breaststroke. I am in terrible swimming shape. |
| Swimming Miles: 0.60 | Saucony Mirage Miles: 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 |
| Road my mtn bike on the road for 42 miles towards Ennis, MT. Kind of like running in the sand. | |
|
| | 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 |
| Out and back on the dirt road. Last day in Montana. booo.. |
| Kinvara 3 Razor 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 | 7.00 | 7.00 |
| stairmaster and PT | |
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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 |
| bike, rowing and stairmaster. yes, it was a very exciting day at the gym. i also met someone who works at Lulu Lemon who offered to give me some running stuff from their store. These shorts look perfect. |
| Bike Miles: 10.00 | Stairmaster Miles: 6.00 | Rowing Machine Miles: 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| 1 hour on the elliptical. Maintained cadence of around 215. I might try running tomorrow to test out the hamstring. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| |
| Bike Miles: 15.00 | Rowing Machine Miles: 2.00 |
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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 | 3.00 | 10.50 |
| hobbled my way to the gym, ran 4 miles on the treadmill, a few on the stairmaster then back home. The hamstring still has major issues but at least it isn't getting worse. Wore the Altra Instinct for the first time on the road. They don't feel much different than the Kinvaras. |
| Stairmaster Miles: 3.00 | Altra Instinct Miles: 7.50 |
| |
| | 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 |
| Hip therapy/strengthening day. Road up Millcreek Canyon as fast as I could and completed the round trip from 13th east in about 1:40. Sufficiently wore out my hip. | |
| |
| | 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 to Big Mountain. Stretched out the return trip to get to 50 miles and 3,800 ft. of elevation gain. I wore my HR monitor just for fun and it average 135 for the ride (155 for the climbing section) For the route "Emigration (Little and Big Mountain Summits)" on Strava I posted the 57th best time (1:05) out of 1,850 rides by 711 people. On a really good day without any headwind I think I could do it under an hour which would put me in the top 15 I think. This Strava thing is kind of cool. | |
| |
| | 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 |
|
cross training again. Hamstring should be able to handle 10 miles of running by now. Interesting results from the Pikes Peak Marathon yesterday. Kilian finished first with a 3:40 and Max King was 3rd with a 3:50. Just more proof that Carpenter's CR of 3:16 is untouchable and apparently King is beatable by an ultra guy.
| |
| |
| | 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 |
| I ventured out on the road today and it turned out to be a big mistake. After spending the last few days on the bike and cross training I thought the hamstring had improved but that wasn't the case. Started out really stiff, by mile 6 it started to loosen up but by mile 8 I almost had to resort to walking, which NEVER happens. |
| Kinvara 3 Razor 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 | 0.00 | 0.00 |
| stationary bike. 2 mins off and 3 on repeats ending at about 300 watts. pooped. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| bike and stairmaster. ended with 15 mins maxed out on stairmaster. | |
| |
| | 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 |
|
Crosstraining again, Surprise, Lance was stripped of his Tour de France titles. As as result there has been a surge of donations to LIVESTRONG. Fantastic!
|
| Stairmaster Miles: 5.00 | Rowing Machine Miles: 2.00 |
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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 |
| Met a friend at Sunnyside Park and road up Little Cottonwood. My time for the LC Full Canyon Ride on Strava was much more competitive than last week's ride up Big Mountain. 4 mins to KOM which I think is doable. 61 miles in 3:47 with 5,900 ft. of climbing. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 | 17.00 |
| 106 minutes on the stairmaster. 613 floors in first hour then 400 in the next 45 minutes for total of about 1,000. The miles were very inflated so just based on effort I think 17 makes sense. Hamstring PT afterwards. | |
| |
| | 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 |
| elliptical today. hamstring seems to be improving but i am hesitant to test it out. maybe a mile or two tomorrow. | |
|
| | 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 |
| 5 miles on rowing machine then 5 on the stairmaster. I held up ok on the rowing which means my push up appointments at work must be paying off. |
| Stairmaster Miles: 5.00 | Rowing Machine Miles: 5.00 |
| |
| | 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 |
|
8 miles on the treadmill. No joke. The hamstring was a bit creaky but held up ok. Today is sure to be a good day. PM: 1 mile on the treadmill then hamstring PT. Progress.
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| Treadmill Miles: 9.00 | Altra Instinct Miles: 9.00 |
| |
| | 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 |
| Ventured onto to the road wearing running shoes for the first time in more than a week. After one mile I ran into Jake who I was running his most direct (only 7.5 miles) route to work. Ran with him to Sunnyside, looped back to SHP for a lap then back home. No serious damage done for the 2nd day in a row! I am not a big soccer fan but this shot by Messi is undeniably impressive. Go to 46 seconds into the video. The teams ended in a tie yet Real Madrid still won the Spanish Super Goal Cup championship because of an "away goals rule". Oh, that's why I don't like soccer. |
| Kinvara 3 Razor Miles: 10.00 |
| |
| | 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 |
| Another day on a machine. Planning to do a real run tomorrow, outside. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 2.00 | 18.00 |
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First real run since August 5th. Met Jon Kotter at the zoo, ran 7 up Emigration, met up with Nate Ogden then we ran back down. Both of them are now my neighbors so they will have to teach me a thing or two about running fast. Jon and I talked a lot about marathons and we joked that based on Nate's 5k time (13:51) he should be running in the low teens. Finished with 16 miles, 2 afterwards on the stairmaster then hamstring PT.
|
| Stairmaster Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 5.00 | 16.00 |
| 11 miles on the TM and 5 on the stairmaster. I would have rather been outside but the TM is a softer surface and I can stop before I get carried away running a big loop. Averaged around 6:45 and felt fairly smooth. |
| Stairmaster Miles: 5.00 | Nike Free 360 Miles: 11.00 |
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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 |
| Jeremy Ranch run with Brandon, Matt, Scott and Jake then trotted around the BMX bike course at Trailside Elementary with my nephew. That place is a kid's paradise with soccer fields, concrete skate park and amazing BMX pump tracks and downhill courses. Great way to spend Labor Day. |
| Saucony Mirage Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.25 | 0.00 | 0.00 | 0.00 | 9.00 | 10.25 |
|
A little sore from yesterday but more tired than anything else. I will try to mix in some faster stuff this week to test the hamstring. Free! 5k this weekend at the U. It's basically the same route as the Law Day run which isn't flat. http://healthsciences.utah.edu/carma/education/5K/index.html
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| Stairmaster Miles: 9.00 | Altra Instinct Miles: 1.25 |
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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 |
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Ran out to my office along Holladay Blvd and back home. I was trying really hard to run 7:30s but I ended up going too far so I had to speed up on my way back. I wore the Nike Free 360s and I think 13 miles is about the max I am willing to wear to them on the road. PM: 2.25 miles at the gym on the TM the hamstring PT. Mixed in quite possibly my first ever 8 minute mile on the treadmill. It was very nice. 8 is new the 6:30 with the hope that 5:18 becomes the old 5:25. I wore the Altra Instincts which I am really starting to like. The bigger toe box fits my foot perfectly. |
| Nike Free 360 Miles: 13.25 | Altra Instinct Miles: 2.25 |
| |
| | 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 |
|
4 miles to and from the gym and 7 miles on the treadmill. PM: 2.25 miles on the TM and hamstring PT |
| Treadmill Miles: 9.25 | Saucony Mirage Miles: 13.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 | 10.75 |
| Cross training day. Hope to get in a good tempo run tomorrow down south. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.30 | 10.00 | 0.00 | 0.00 | 0.00 | 22.30 |
|
Great run on a perfect fall day with Scott and Matt. We started at the park in Orem, turned up South Fork road, and turned around at the 10 mile point a mile or so past Vivian Park. That is where I wish I had a camera because the leaves look amazing We averaged 7:13 on the way up and from there we started our 10 mile marathon'ish pace tempo. In the first couple of miles I got just ahead of Scott but from there our paces were basically the same. Matt was taking it a little easier to preempt another hamstring issue. Both these guys are sure to have great races at SGM. Splits: 5:05,5:11,5:08,5:25,5:14,5:12,5:12,5:22,5:26,5:24. Tailwind going down but hard to know for which miles.
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| Saucony Kinvara 2 Blue Miles: 22.30 |
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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 |
| Felt a couple tweaks from yesterday so I chose the gym today. Then pent 2 hours cleaning gutters which was more exhausting. |
| Elliptical Miles: 3.00 | Stairmaster Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 3.00 | 15.00 |
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12 easy miles around Millcreek and Sugar House. I might get an ear full today because I am the only Ute fan in a room of 13 people. Even more the reason the Utes have to beat BYU this weekend. PM: 3 cross training and PT
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| Stairmaster Miles: 3.00 | Saucony Mirage Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 2.00 | 12.00 |
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10 miles in 59 minutes on the treadmill. 7,6,5:50,5:40,5:30,5:18,5:18,6,6,5:15 Run felt just ok but at least it got the heart rate up for bit in the middle of the week. Then 2 miles on the stairmaster. |
| Stairmaster Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 4.00 | 15.50 |
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Ran through Millcreek and Holladay. It was almost cold enough to wear stretchy gloves. At 7-Eleven you can show your support for the presidential candidate by buying a red Romney cup or a blue Obama cup. I have yet to see someone buy a blue cup. PM: 4 cross training and pt at the gym
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| Stairmaster Miles: 4.00 | Saucony Kinvara 2 Grey Miles: 11.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.70 | 0.00 | 0.00 | 0.00 | 3.80 | 12.50 |
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60 minutes on the treadmill and 12 minutes on the elliptical. PM: 2.5 miles crosstraining and PT. The evening crowd have bigger muscles while the morning crowd are cardio folks.
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| Elliptical Miles: 1.30 | Stairmaster Miles: 2.50 | Treadmill Miles: 8.70 | Altra Instinct Miles: 8.70 |
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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 |
| I took a blue shirt to the gym accidentally so I had to make an extra trip home to swap it for red. Good luck to everyone running the race tomorrow. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 4.00 | 0.00 | 0.00 | 0.00 | 22.50 |
|
Ran from Wallsburg to Orem with Scott, Brandon, Matt and Brandon. Perfect morning for a run and a great crew to run with. Started what was supposed to be a tempo at mile 10 but hamstring didn't like that so I backed off after 2 miles. Caught back up with Scott at mile 15 and everyone regrouped. I was planning to just jog it in but the hamstring loosened up a bit so I put in a few more quicker miles with Scott. After we slowed everything was going well until abruptly the lower part of my hamstring seized up and I came to a stop. I thought I would have to call it day and get ride back but after some stretching I managed to gimp in for the last 2 miles. I hate runs where I finish and know I did more harm than good. So it's back to cross-training for several days to see if I can salvage my wussy hamstring. Brandon, Dan, Scott and Matt all looked great and even had the energy to tack on another mile while I anxiously was looking for TOU results. Congrats to everyone who ran the race! I look forward to reading the race reports. Last but not least, GO UTES!
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| Saucony Kinvara 2 Blue Miles: 22.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 | 17.00 |
| Frustrated with the hamstring so I took it out on the stairmaster. The lady next to me brought in a portable fan with an extension cord so the sweat was more under control. I am still recovering from what could have been the biggest collapse/debacle in Ute football history. Phew! |
| Stairmaster Miles: 16.00 | Rowing Machine Miles: 1.00 |
| |
| | 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 |
| Fairly hard elliptical workout and one mile of rowing. Hamstring is still extremely tight but rolling and stretching seem to be helping a bit. |
| Elliptical Miles: 10.50 | Stairmaster Miles: 0.50 | Rowing Machine Miles: 1.00 |
| |
| | 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 |
| AM: 13.5 stairmaster. uber boring. PM: 2.5 stairmaster and hamstring PT. The roller is getting a workout. | |
| |
| | 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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Morning and evening at the gym again. Tried one "Active Isolated Stretch" on my hamstring which seemed to help a big. Also mixed in 1 walking mile on the treading at 5 mph. 5.3 mph is about my max. To put that into perspective, the Men's 20k Race Walk Olympic winner averaged a 6:20 pace which is 9.47 mph. Crazy! http://www.london2012.com/athletics/event=athletics-men-20km-walk/
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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My legs felt more tired and sore this morning than usual but they warmed up during the workout. It must have been my blazing 12 minute walking mile or the ais stretches I did last night. I still can't believe that people can walk at a 6:20 pace. 20k in 1:18!
| |
| |
| | 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 |
| 46 minutes and 6 miles on the rowing machine. That's about as much fun as I could handle. Then a few miles on the stairmaster. |
| Stairmaster Miles: 3.00 | Rowing Machine Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.10 | 0.00 | 0.00 | 0.00 | 4.00 | 14.10 |
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I haven't run since last Saturday (tried but failed on Wed.) so I figured if there was any chance I could still run St. George I better start testing the hamstring. Warmed up 2 miles on the elliptical then anxiously jumped on the treadmill. Started super slow but eased into a 7 min pace and finished a little over 10 miles in 70 mins. Fortunately I didn't feel any sharp pains throughout the run and the hamstring didn't feel much different at the end than it did at the start. My legs did feel heavy after the run but always seems to be the case after taking several days off. If I was healthy today I would have raced a half marathon and tacked on another 6. That is a typical Saturday two weeks out from a marathon. But since I couldn't do that, I am tentatively planning a long run tomorrow, maybe up Emigration, to see how the hamstring holds up. If I can come away from that unscathed, get in some decent miles this week and run a 5k next weekend, I will feel much better about giving St. George a go. We'll see.
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| Elliptical Miles: 2.00 | Stairmaster Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 10.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.56 | 0.00 | 0.00 | 0.00 | 0.00 | 22.56 |
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Ran from Highland High to the top of Little Mountain and back. I was planning/hoping to only go 20 (assuming my hamstring would hold up) but somehow Little Mountain moved a mile. Averaged just under 7 min pace to the top and ended the run averaging 6:40. I probably should have taken it easier up and pushed the downhill a little more. Oh well. There was probably a 20-25 mph headwind coming down that didn't help. Towards the end everything was getting sore and achy but that was expected. Fortunately there were no sharp pains. When I see my PT tomorrow I will insist that he scrape my hamstring because I think it helps. Coolest thing I saw during the run, besides the colorful leaves, was a one legged cyclist cruising up Emigration at about 20 mph. His quad was at least as big as my waist.
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| Saucony Kinvara 2 Blue Miles: 22.56 |
| |
| | 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 cross training except for the two miles of rowing that I finished in 14:30. Afterwards I visited my PT. He did a great job scraping the heck out of my hamstring for about 20 minutes and lecturing me about not stretching my quads enough. |
| Elliptical Miles: 5.00 | Stairmaster Miles: 1.00 | Rowing Machine Miles: 2.00 |
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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 | 1.00 | 12.00 |
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11 dry miles on the treadmill. Hamstring is about 80% better than it was last week at this time. :) PM: 1 mile crosstraining and PT. If I have to see the Green Bay/Seattle final play again I will cry. |
| Saucony Kinvara 2 Grey Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 1.00 | 11.50 |
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Ran around the cemetery three times (1.5 mile loop) then through Sugar House. I have lived near that cemetery almost my entire life but I think this was the first time ever that I have run through it. 13 sub 2:10 guys and two guys with sub one hour half marathons are running Chicago. Country representation: KEN 7, ETH 6, USA 1, JPN 1 http://www.chicagomarathon.com/CMS400Min/Chicago_Marathon/press_center/index.aspx?id=590 PM: 1 mile cross training and PT
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| Stairmaster Miles: 1.00 | Saucony Mirage Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 1.00 | 11.00 |
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Ran an out and back north on 9th east. Woke up late at 6:28, left the house at 6:32, returned at 7:37 and was out the door at 7:41. I would have been on time to my 8 o'clock meeting but I had to wait a couple of minutes for the women at the 7-Eleven to restock the vanilla syrup. Last three miles were at marathon effort but not quite marathon pace because of the hills. PM: 1 mile cross training and PT
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| Stairmaster Miles: 1.00 | Nike Lunar Elite 2 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 | 10.00 | 11.00 |
| Mostly cross training today to ensure the tweaks don't come back. I think my quad flexibility has gone from off the charts bad to bottom of the chart. |
| Stairmaster Miles: 10.00 | Altra Instinct Miles: 1.00 |
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| | Race: |
Chasing Tail 5k (3.11 Miles) 00:16:55, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 3.11 | 0.00 | 0.00 | 0.00 | 14.11 |
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First race since Desnews. I figured I should lace them before I give SGM a go next week. This course was a super cool double loop course with lots of turns, rolling hills, dirt, and several varieties of animals. Splits 5:09,5:18 and around 5:30. The winner who finished about 10 seconds in front of me was quite intimidating because he was wearing a red, white and blue wrist band. Hopefully nobody shows up with one of those next week. Best of all my hamstring held up ok and I probably got my heart rate up over 170 which hasn't happened a lot lately. Oh, and for anyone curious to know, James is alive and well. Spent the rest of the day moving out of my house to a different house about 2 miles away. It was exhausting but well worth it because now I will be able to say that I don't live in the same zip code as I group up. You will know it's my house because you get to step on a flagstone rock I won in the Mesquite Marathon on your way to the hose.
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| Saucony Kinvara 2 Blue Miles: 14.00 |
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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 |
| Leisurely run through Sugar House. Perfect weather and no traffic. |
| Saucony Kinvara 2 Blue 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 | 0.00 | 0.00 |
| one hour of hip and hamstring PT instead of running or cross training. I need to absorb the 5 hours of lifting I did yesterday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the TM. Averaged just under 6 min pace for the run with the last two in 5:18 and 5. Finally feeling ready for Saturday. |
| Treadmill Miles: 9.00 | Saucony Kinvara 2 Blue Miles: 9.00 |
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| | 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 |
| Easy run through Millcreek to pick up my mail at my old house. Felt very productive. |
| Saucony Kinvara 2 Blue Miles: 6.60 |
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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 |
| Stretching at the gym. Of course I could have stretched at home but I needed to use the shower at the gym because mine is getting fixed. Hamstring is getting scraped one last time tonight so it should be good to go for Saturday. Should be a doosy of a race. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 1.07 | 0.00 | 0.00 | 0.00 | 3.57 |
| Pre-race tune up on the treadmill. Good to go. |
| Treadmill Miles: 3.57 | Saucony Kinvara 2 Grey Miles: 3.57 |
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| | Race: |
St. George Marathon 2012 (26.2 Miles) 02:21:14, 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 |
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I went into this race more anxious than usual. There were too many ups and downs with my training since DesNews and definitely too many days spent in the gym on machines. Considering all of that I couldn't be more fortunate about how my body held up and for the ultimate outcome. In hindsight I know I didn't run a smart race (1:10/1:11) as this is definitely a negative split course. Jon Kotter and I just got a little carried away early on and then it turned into a sufferfest to the end. And fortunately for us we had banked just enough time to hold off Scott, Justin, et. al. from catching us. Iain did catch up and pass Jon but i think he would also admit that he went a little hard early on. I will write more later about the back and forth with Jon when I don't have to use a dumb ipad (no offense to the nice driver Amiee). More interesting and exciting than my run was seeing Scott, Justin, Hille, Dan, Matt, Brandon, RAD, Riley and probably many others crush their PRs. Race recap: Pre-race wasn't eventful which was a big improvement over DesNews. Watch- X, GUs- X, 2 shoes- X, Bib- X. It's a good thing I don't do triathlons anymore because they have a lot more stuff to remember. Race got off on time and I immediately proceeded to the front. After two miles or so the pack dwindled to just myself, Jon Kotter, Aaron Metler, and Pepi Peterson, but I was sure there were several other packs not far behind. This is where we started down some hills and with the added tailwind we ran the next 5 miles (3 through 7) in less than genius 25:04. Pepi was still holding up the rear while Aaron, Jon and I were basically running stride for stride. From there we obviously had to back it off a bit because for the next five mile we basically ha d to climb a net of 300 ft. Coming off a 5 minute pace it felt like we were running in mud up those hills but I didn't pay any attention to pace and just ran off effort. I was trying to push as hard as possible without stressing and building up too much lactate acid in the quads. It was a relief to finally reach the peak at about mile 10 and fortunately it only took about a quarter mile to flush the quads and start picking up the pace. It was somewhere during the climb that we lost Pepi and then at around mile 11 or 12 Aaron fell back a bit. At this point there was still no signs of Iain but I knew that he had to be right on our heals. Jon and I went through the half way point just barely over 1:10 which was about a minute faster than the 1:11 that I thought was ideal. Although I knew the 1:10 was a bit fast I was still optimistic that my quads would have enough left to take advantage of the steeper miles to come. Miles 15 through 18 splits were 5:08, 5:06, 5:13 and 5:15 and the climb up mile 19 was a 5:43. Those are the miles I think I want back because I had gotten so caught up knocking elbows, literally and figuratively, with Jon that I didn't realize how much energy we were expending and wasn't even considering that there were many other fast runners right on our heels. We went through 20 and 21 in 5:25 and 5:11 and it was right around there that I caught my first glimpse of Iain over my shoulder. He was actually paying attention to the course and running the tangents while Jon and I were rounding the turns. I quickly fixed that and crossed the road and tried to ignore that it was not a three person race. Usually when I am being caught at that point in a race it means I will get passed but oddly in this case Iain never surged ahead of me or Jon. For the next couple of miles I tried to push where I could and FINALLY, FINALLY Jon fell off a bit going into mile 23. At that point I still had no idea if Jon was holding back for a kick at the end or if Iain still had something left. I just hunkered down and ran my fastest and prayed they wouldn't show up. As my last few splits would show I was certainly on the brink of hitting or basically falling into the wall for the last couple of miles. It really wasn't until I rounded the last corner that I took a breath of fresh air, purely a figure of speech, that I knew I would win. That last .3 seemed like forever and it was a bigger than usual relief to cross the tape. I got my barrings, spoke to some reporters, drank some water, then turned around to see all of the other great finishes, i.e. Iain, Jon, Scott and Justin (winners of smart racer award), Pepi, Riley, Ben, Dave, etc. The awards ceremony was second to none as usual and best or worst of all I earned a lifetime entry into the race. I wanted to run a 1:11/1:09 but ended with a 1:10/1:11. That can't be ideal splits for a course like this (Scott's splits are more like it) but at least I learned a lesson and getting the win was monumentally more exciting than going sub 2:20. Congrats to everyone who had amazing races of their own and a special thanks to Jon Kotter for forcing me through misery. For better or for worse, I don't think this will be the last time as we now live a half a mile apart. Splits: 5:12,5:25,5:05,5:00,5:09,4:52,4:58,5:47,5:46,5:31,5:46,5:38,5:22, 1st Half 1:10:05 5:24,5:08,5:06,5:13,5:15,5:43,5:25,5:11,5:28,5:25,5:26,5:36,5:44 The picture below was probably shot around mile 16 or 17. A bit too close for my liking. Iain and Aaron are close behind. And yes, Jon and I were intentionally not running the tangents. Turns out that treadmill training has another benefit: you get used to staring at a red digital clock. 
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| Nike LunarRacer Blue 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 |
| 45 minutes on the stationary bike then I pretended to use the roller. I wussed out after 5 minutes but will try again 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 |
| 45 minutes of biking | |
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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 |
| 45 minutes of biking and 5 minutes of walking on the treadmill. I am not stumbling down the stairs anymore. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.25 | 0.00 | 0.00 | 0.00 | 2.50 | 3.75 |
| 30 minutes biking, 15 minutes stairmaster and 10 minutes of running. 10 minutes was about all my lower calves could handle. I can't remember the last time they were this sore. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.25 | 0.00 | 0.00 | 0.00 | 2.50 | 3.75 |
| Ditto to yesterday except calves felt slightly better. | |
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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 wth Justin (after his 9 mile run) up Millcreek and out to 6200 south. h is a machine and much to humble. I watched some marathoners on Wasatch Blvd. and felt fortunate that was on my bike today. Looked like atough course. The leaves up Millcreek are unreal right now. | |
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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 aound Sugar House and the U. Perfect day to be outside. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 | 8.30 |
| 8ish miles of cross training then worked out some kinks on the machines. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| short run after work in the rain. Most of the kinks from the marathon are finally gone which means I have run out of excuses for not running. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 1.50 | 7.75 |
| Easy the gym because this afternoon I am partcipating in the Analytics Olympics which includes events such as the Grenade Toss, Rope-A-Dope, Lumber Jack and Gone Yard. And of course an Oympics wouldn't be complete without Dodgeball. |
| Stairmaster Miles: 1.50 | Treadmill Miles: 6.25 | Altra Instinct Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.12 | 0.00 | 0.00 | 0.00 | 0.00 | 10.12 |
| Down at Zion Ponderosa Ranch for the weekend. Easy out and back run a dirt road and then a few mile on an awesome single track trail. The afternoon should consist of miniature golf, ping pong, and swimming. If I had kids I would bring them here. |
| Saucony Mirage Miles: 10.00 |
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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 |
| Easy run on the trails around Zion Ponderosa Resort. Perfect time of year to be in southern Utah. |
| Saucony Mirage Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran to Observation Point from the Resort. Views of Zion Canyon from above were amazing. |
| Saucony Mirage Miles: 13.00 |
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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 | 10.00 | 10.00 |
| 33 years old today. Running 33 miles didn't sound fun so I think I will just do 33 push ups and only read 33 of my 200 work emails. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.56 | 0.00 | 0.00 | 0.00 | 2.50 | 9.06 |
| TM and stairmaster. Feeling closer to normal and not a day older. | |
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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 | 8.50 | 9.50 |
| Chilly outside so I went to the gym. I will need to pack on a few pounds or else I will be spending the entire winter inside. | |
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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 |
| 10 miles in around 1:03 on the TM with a couple faster miles at the end. I was glad to get in this run because I've been in a huge funk since SG. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran over to 11th ave and back. I am still trying to figure out what my standard routes will be from my new house. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran south today through Millcreek. I was stopped by a volunteer who was leading a search for an old man named Fritz Helland. I thought I might get lucky considering we have the same name but I didn't find him. :( http://www.ksl.com/?nid=148&sid=22721125 | |
| | 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 |
| Cross training and hamstring PT at the gym. Complete waste of a morning because I spent two hours watching a guy try to fix a problem he obviously knows nothing about. And of course it is still not fixed. At least I got in some good quad stretching. | |
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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 outside instead of going to the gym. Quite the achievement for me. Ran north through the U, up to the hospital and winded back through the neighborhoods. I am wear testing some Nike Pegasus which feel like they weigh about a pound each. I can't believe I used to wear shoes like that all of the time. Averaged just under 7 min pace. |
| Nike Pegasus 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 | 8.50 | 8.50 |
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Cross training at the gym. Costume and room decorating contests at work today so basically nothing was accomplished today. Everyone in our room is dressed as Dilbert and we have lots of comics and equations on the walls. This sounds familiar. 
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran through the U, up to the hospital and back along Foothill. Many of the roads don't have a shoulder or a sidewalk so I spent a lot of time running in and out of the gutters and over the curbs. Probably not the safest route but it keeps me on my toes. |
| Nike Pegasus Miles: 10.10 |
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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 |
| Cross training at the gym. Mixed in very difficult two minute intervals at max (which equates to least) resistance. |
| | 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 |
| Nice run with Jake, ACorn, Bryan and Jon. A good crew, perfect temps, and great fall colors. Longest run since SGM (yes, I have been slacking) so I am leaning towards just running the half in Japan. Brunch at Ruth's for Andrea's Birthday afterwards. She was born at the same time |
| Saucony Kinvara 2 Blue Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles on the treadmill with the last 6 at 5:55. Didn't feel great. Must have been that extra hour of sleep or the massage I got yesterday. |
| Treadmill Miles: 11.00 | Saucony Kinvara 2 Blue 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 | 11.00 | 11.00 |
| Election eve! I think I will vote during my run tomorrow to kill two birds with one stone. If the line is long I will do push ups and stretch. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran over to my polling location and then added on another 6 miles. I arrived at 6:57 and left at 7:10. Not too bad I suppose. My hamstring started acting up which makes the decision to run the half that much easier. | |
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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 |
| Up 3 flights of stairs and down the escalator x 25 at the SFO airport. If I had worn shoes instead of sandals I would have tried running the wrong direction on the moving walkway. Kind of like swimming up a river. | |
| | 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 |
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Travel time was 27 hours door to door. Considering that, I was somewhat surprised that I got out for a run this morning (Japan time). After the run we took a bus to visit some shrines in Kyoto. 
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| Saucony Kinvara 2 Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Out and back from the house in Igibawa. Finally saw some sun today and took a tour of the hilly marathon course. Japan is amazingly clean and the people are incredibly polite. My only complaint is the pillows. They are about three inches thick and full of what feels like tree bark. |
| Saucony Kinvara 2 Blue Miles: 5.00 |
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| | Race: |
Ibigawa Half Marathon (13.1 Miles) 01:12:46, Place overall: 8, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 13.10 | 0.00 | 0.00 | 0.00 | 14.10 |
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Internet access is hard to come by so I will have to keep this brief. Race went ok I suppose considering the course, weather, hamstring, and basic laziness since SGM. Finished 8th overall with a 1:12:46 and with that I won a bag of potatoes. The marathoners had be miserable because there was a downpour for the entire race and about 45 degrees. The winner of the half ran an amazing time for the course (1:07:00) and he walked away with not only potatoes, but rice and onions. Lucky guy. Iain Hunter also ran a great race and finished 5th in a 1:10:45. Amber Green finished second in the women's race in ~1:25. My time would have put me in the top 3 or at least the top 5 for most years so I guess the competition was a bit tougher this year. I started off with a pack of 5 but they dropped me slowly as we started up the canyon. Iain passed me shortly thereafter and for the rest of the race and battled with a couple of young guys on a local team. I ended up beating one but the other guy who was only 18 out kicked me at the finish. More memorable than the race was the pre race festivities which included calisthenics and food vendors serving steak and fish on a stick, sausages and brats, ramen soup, and my favorites, bread with whip cream and bananas. Amazingly I saw several of the runners eating the fish and steak skewers...which makes me wonder how they felt at mile 13. Overall Japan has been a great experience. The culture is very different than ours in many ways, although you can sense that western culture, for better or for worse, has influenced the economy and younger generations of late. Rainy finish 
Iain at the finish 
Amber at the finish 
These were the bento boxes available before the race. The thought of eating fried prawns before a race didn't sound appealing to me. 
Pre race beverages, meat skewers and calisthenics 
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| Saucony Kinvara 2 Blue Miles: 14.00 |
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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 | 0.00 | 15.00 |
| The plan was to meet Iain and Julie at the Red Rooster sign for a 10 mile run. I arrived on time and after waiting 10 minutes I realized that there was probably another Red Rooster sign in the city so I took off on my own. I ran an out and back along a super narrow busy road and somehow on my way back I took a slight left when I should have taken a right and for the next 1.5 hours I wandered aimlessly through the city with no idea where I was going. Notice below that the finish below is not the same at the start. After trying to get directions at the 7-11 and from a highschooler who was late to school I just sat on a pole at an intersection and almost started to cry. My hip hurt, I was hungry, nobody could understand me and needed to get back to the house within a hour because we were leaving for the airport. Fortunately I came to my senses and decided to walk back to the one recognizable building I could see, the townhall, where I knew somebody could probably speak just enough English for me to explain that I was lost. As luck would have it right when I got there the mother of the host family called the station and 10 minutes later I was in the car headed back to the house. At least I am now tired enough that I shouldn't get too restless on my 13 hours of flights home.
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| Saucony Kinvara 2 Blue Miles: 15.00 |
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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 |
| Starting to feel normal again after the long day of traveling. No running until this weekend because the hip was acting up in Japan and it's cold outside. | |
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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 |
| Checked my email today and saw this deal on the Garmin 310xt. This find was more impressive than my workout this morning. LINK | |
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| | 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 |
| Felt terrible yesterday but today seems to be better. Still took it easy and ran 6.6 miles on the TM at the gym. The last mile I picked it up but I regret doing that because my chest felt very tight and it took longer than usual to catch my breath. | |
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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 sugarhouse and the University then mowed my lawn. Sadly this might be the last time for the year. |
| Nike Pegasus 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 | 8.00 | 8.00 |
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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 | 2.00 | 5.25 |
| needed to conserve my energy for work today |
| Elliptical Miles: 1.00 | Stairmaster Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 1.00 | 0.00 | 0.00 | 5.25 |
| ran around SHP and then 4x400 on the Highland track. First three were low 70's and the last was in 69. I have a lot of work to do before these will get easier. | |
| | Race: |
City Creek Cold Turkey Run (3.8 Miles) 00:21:54, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 3.80 | 0.00 | 0.00 | 0.00 | 10.00 |
| Wow lots of races today. I wasn't really committed to race from the start and it felt like I was still under the weather a bit from the bug I got last weekend. But I had signed up so I still gave it a go. I ran into Adam on my way up Memory Grove and got to the start line with about 10 minutes to spare. I went off the front but a group of about 6 guys including B.J. and Kevin passed me after about a half a mile. From there I just tried to maintain a decent pace to the turnaround but by the time I got there the leaders were too far ahead for me to make up any ground on the downhill. I think I finished 7th or 8th and was about 2 minutes slower than last year...just didn't feel good. Turned around at the finish and paced Lulu Walls for the last 1/2 mile or so of the race. She beat her time from last year by 30 or 40 seconds which was great. Cooled down another two miles with Adam. Despite the sub par run I was still glad to be out there. Thanksgiving wouldn't be the same without racing a Turkey Trot. |
| Saucony Kinvara 2 Blue 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 | 8.00 | 8.00 |
| Stairmaster and rowing at the gym. Had the great pleasure of chatting with Rob for a bit at the gym. |
| Stairmaster Miles: 7.00 | Rowing Machine Miles: 1.00 |
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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 |
| Great run with Scott, Dan, Mike, Brandon, and Toni around Orem and up into the hills. Despite destroying my hip I think it did it some good. |
| Saucony Kinvara 2 Blue 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 | 1.00 | 11.00 |
| 10 TM miles then 1 on the stairmaster to cool down. The hip was as sore as I thought it would be after yesterday's hilly run. |
| Stairmaster Miles: 1.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Crosstraining at the gym On the biggest online sales day of the year below is the email I received from Patagonia. Pretty cool! And here is a link to their Common Threads Initiative. 
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| Elliptical Miles: 3.50 | Stairmaster Miles: 5.00 | Rowing Machine Miles: 0.50 |
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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 | 1.00 | 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 | 12.50 | 12.50 |
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This week has been dedicated to making my hip and hamstring stronger, hence not much running. Oh joy. Here is a video with same pretty basics exercises that seem helpful. http://www.active.com/triathlon/Articles/Strength-Training-Circuit-For-Triathletes.htm?cmp=306&memberid=30560782&lyrisid=37577325&email=fritzvdk@gmail.com | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the treadmill because I was rushed for time. One day soon work will slow down. |
| Saucony Kinvara 2 Grey 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 | 7.50 | 7.50 |
| Running tomorrow, outside. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 1.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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Great long run on the JRP with a big crew (too many to mention and some new faces) and Devra as the lone women. It was the first time in quite awhile that I felt pretty good. Sadly my Garmin had a "Low Battery" so I didn't get the distance or splits but I think we did about 21 miles in 2:12 so ~6:17 average with some faster miles in the middle and end. I am giving myself credit for 1 marathon mile because we may have hit the OTQ split of ~5:15 once....what's another 25.2? These are the types of runs I hate to do solo but with a crew like this the miles fly by. I am sure there will be many more to come as we ramp up to marathon season.
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| Saucony Kinvara 2 Blue Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Ran around the U and Sugarhouse in the blustery wind. Fairly glad I didn't go out to Sacramento to run CIM today. Forecast called for 20-25 mph winds and a half an inch of rain. For those who didn't hear Gregg Popovich, the Spurs head coach, sent a few of his best players home rather than have them play against the Miami Heat at the end of a road trip. As a result the NBA commissionner fined the team $250,000. Stern "concluded the Spurs did a disservice to the league and our fans." Just for fun I got in a little debate with some NBA fans on ESPN.com. I should probably change my account name. 
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| Nike Pegasus Miles: 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 | 6.60 | 6.60 |
| I had the grandiose idea of doing PT at the gym after work but didn't get to leave early enough. :( | |
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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 |
| more hip therapy on the stairmaster. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 1.25 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 miles on the treadmill (1 at 5:15), 40 minutes of basketball then a few more miles on the TM. Running one direction and not having to shoot a ball is much easier. I landed on my hip awkwardly but fortunately it was the good hip and I stretched a muscle in my hand. No other injuries to note. Except for not having any ankle support the Altra's actually stuck to the floor fairly well. |
| Altra Instinct 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 | 10.00 | 10.00 |
| The stairmaster is about a break so I might need to start running again. | |
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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 | 7.50 | 8.50 |
| I went to a different gym and 7-Eleven today. That was a pretty big deal. Best of all the new gym has more than one stairmaster that works. |
| Stairmaster Miles: 7.50 | Saucony Kinvara 2 Grey Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 3.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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Another great run with a huge crew of ~33. We started at the Orem soccer field, ran a 10 mile out and back on a flat path, regrouped, then ran another out and back up and down Provo Canyon. At the 15 mile point we refueled with drinks dropped by Toni (thanks Toni!) and then did a few miles at marathon pace down the canyon. Jake, Matt and I started together but Jake quickly pulled away. Matt and I ended up with a couple miles at ~5:15 and one at around 5:20. Although I don't have the authority I am awarding Matt the Official Seal of Awesomeness for his efforts today. Jake, Scott, Justin, Brandon, Dan, Chad, Kevin, Toni, Matt and many more also ran strong. Next week will probably organize a run closer to that city we call Salt Lake.
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| Saucony Kinvara 2 Blue Miles: 21.00 |
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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 | 2.00 | 12.00 |
| 10 miles on the TM and 2 on the stairmaster then some hip and hamstring PT. I might actually need to shovel this afternoon which would be one more time than I did all of last year. |
| Stairmaster Miles: 2.00 | Treadmill Miles: 10.00 | Nike Pegasus 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 | 10.00 | 10.00 |
| These stairmaster work outs force my left hip to work harder which makes it super tired. That along with hip abductors and clam shells should be making it stronger, right? But for some reason nothing seems to be changing. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 5.75 | 8.25 |
| Treadmill and stairmaster. With every step I tried a higher leg kick. I think it's coming along. |
| Stairmaster Miles: 5.75 | Treadmill Miles: 2.50 | Saucony Kinvara 2 Grey Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Treadmill and then basketball for an hour. Much improved over last week as my shooting percentage increased by 100% from .100 to .200 and I didn't hurt anything. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 3.00 | 0.00 | 0.00 | 1.75 | 8.00 |
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I was just planning to cross train today but I got to the gym and saw a few people motoring along on the treadmill so I figure I should join them. Apparently "workouts" are popular these days so I tried an abbreviated version. 2 mile warm up, 3 x 1 mile at 5:00 (quarter mile jog in between) and then 3/4 mile cool down. The first two miles were at .5% incline and since the treadmill maxes out at 12 mph I raised it to 1% for the last one. But before I think I need a faster treadmill I need to be able to do these at 1.5% which is closer to a road equivalent. That pace didn't feel terrible but I wouldn't say it was easy. The best thing about the treadmill in my opinion is that I don't have monitor my pace, i.e. I just set it at 12 mph and I know that 5 minutes later I will be done with a mile. Average for the 6.25 mile run was 5:45. Some cross training, AIS and hip stuff afterwards.
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| Stairmaster Miles: 1.75 | Saucony Kinvara 2 Grey Miles: 6.25 |
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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 | 9.50 | 9.50 |
| Long run tomorrow starting at 8 AM at the 6200 s. park 'n ride. Fun! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Fun (except for the first mile) slushy long run with Kevin, Collin, Matt, Brandon, Mike, and Jake. We met on Wasatch Blvd at 6200 S., ran down through Holladay, south to Highland High, back up to Wasatch then south on Wasatch back to the cars. We did an especially good job hogging the roads without shoulders and jumping over puddles. I did, however, drop my glove in the Maverick gas station toilet but it was already wet at that point. Brandon threatened to drop us towards the end but for the most part the pace remained fairy casual. Afterwards we all went to Jake and Andrea's for a fully assorted breakfast prepared by Andrea, Amiee, Allie and James. The pumpkin pancakes, blueberries and scones were especially good. Nice work! |
| Saucony Mirage Miles: 20.50 |
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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 | 2.00 | 12.50 |
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8:30 run with James, Allie, Jake, ROB, and Adam through Millcreek and Holladay. One day I think we will need just run directly west on the 21st S. just to keeps things interesting and more dangerous. A little cross training, hamstring/hip PT and hot tub afterwards. The potatoes I won at the Ibigawa Half were finally delivered to my host family. Here is a piece of the email I received from the mother of the host family: Fritz san, Hello. How have you been? I received your potato. It weighs 10 kilograms. The letter says, “This potato is the prize for Fritz Van de Kamp. We are instructed to send the prize to Somiya Family” 
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| Stairmaster Miles: 2.00 | Saucony Mirage Miles: 2.00 |
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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 | 9.00 | 9.00 |
| Crosstraining at the gym. Hamstring was super sore for some reason. | |
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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 |
| Spent last night in a sleep lab with about 30 sensors all over my body and I am still pulling glue out of my hair. I won't get any results until Friday. Cross trained at the gym in Sandy after I left. |
| Stairmaster Miles: 9.50 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 miles on the TM in 44 minutes. Mixed in some faster intervals but I wouldn't consider it "workout" worthy. I wore the Saucony Ride 6s for the first time today because they were accidentally shipped to my old house. They have purple and pink accents because Saucony was short on other colors for the test version of these shoes. That probably explains why the residents of my old house were willing to give them back. Here are great or not so great gift ideas for runners. #1 is getting a finisher medal engraved. http://www.active.com/running/Articles/Unique-Holiday-Gift-Ideas-for-Runners
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| Saucony Ride 6 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 3.25 | 0.00 | 0.00 | 2.00 | 8.00 |
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Basically the same as last week. 2 mile warm up, 3 x 1 mile at 5:00 (quarter mile jog in between) and then one quarter mile with 1.5% incline. I didn't get as sweaty so I think it was slightly easier than last week.
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| Treadmill Miles: 6.00 | Saucony Kinvara 2 Grey 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 | 8.00 | 8.00 |
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Cross training at the gym. Tomorrow Matt P. and I, and whoever else is interested, are running from Highland High's parking lot starting at 7 AM. We will be running 10 miles up Emigration and back down. If anyone is interested in a shorter version you could meet up with us as we pass the Hogle Zoo at around 7:30.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.50 | 0.00 | 0.00 | 0.00 | 0.00 | 22.50 |
| Great run with Matt and Spencer from Highland High to the top of Emigration and back. Despite the early start it wasn't too cold. Matt and I were just planning to run 20 but we couldn't resist getting to the top of Little Mountain. We took a quick break, took in the views then headed back down the canyon. We kept it at a conversational pace the entire run and averaged about 6:55 (7:20 up, 6:20ish down) with ~1,800 ft of climbing. It was the perfect way to start the weekend and I have to thank Matt and Spencer for making the trip. Watch out, Matt is getting in great shape and Spencer is improving leaps and bounds after taking several years off. |
| Saucony Ride 6 Miles: 22.50 |
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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 |
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Ran along the highway near Lava Hot Springs. That place is actually pretty cool, i.e. bingo for money, pool tabs, plenty of hot water, and restaurants that stay open until 11. Utah seriously needs to consider making Bingo legal. |
| Saucony Ride 6 Miles: 10.50 |
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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 | 12.00 | 12.00 |
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Stairmaster, rowing and PT at the gym. Since there is only one operable stairmaster at the gym Rob and I had to coordinate our schedules so we didn't overlap. I arrived right after he finished but fortunately he was nice enough to wipe off the machine. For PT I did leg curls, clam shells, AIS, and squats. I hate squats. Sasha's new mile converter looks pretty cool. Now I don't need to remember that a marathon is 26.21875 miles.
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| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Merry Christmas everyone! We couldn't ask for a more beautiful Christmas morning for a tranquil run. I ran from my house to the gate in Millcreek Canyon then ran on the snow for about a mile. I think the total climb was about 1,800 ft. which made me a little tired. Averaged about 7:20 for the run. Everything is flat where I am going in southern cal so it was good to get some climbing in. I wore my Salomon SpeedCross 3s for the first time because they have lots of tread. They are perfect trail shoes. |
| Salomon SpeedCross III 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 | 9.00 | 9.00 |
| Arrived in Palm Spring last night then drove to the Safari Park in San Diego this morning. Since I knew I would be on my feet all day and my hamstring was still store from Tuesday I did a hard crosstraining session for an hour instead of running. The Safari Park was basically a huge zoo limited to safari/African animals and the animals were generally kept in a larger spaces more similar to their natural habitats. |
| Elliptical Miles: 7.00 | Rowing Machine Miles: 2.00 |
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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 | 9.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy warm up before the big golf game. I am putting the over/under at 85 since I haven't played since September 2011. |
| Saucony Kinvara 2 Grey 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 | 9.00 | 9.00 |
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| Saucony Ride 6 Miles: 13.50 |
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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 | 0.00 | 13.50 |
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I ran around the golf community near Palm Springs. It helped my vitamin D deficiency. Lots of turns. 
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| Saucony Ride 6 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2051.31 | 333.81 | 9.70 | 1.40 | 1170.74 | 3566.96 |
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| Nike LunarFly Miles: 150.16 | Treadmill Miles: 213.61 | Stairmaster Miles: 786.56 | Rowing Machine Miles: 70.15 | Nike Lunar Elite Miles: 195.03 | Saucony Kinvara 2 Grey Miles: 602.09 | Elliptical Miles: 144.76 | Nike LunaRacer V2 Miles: 68.20 | Bike Miles: 1037.60 | La Sportiva Crosslite Miles: 54.91 | Saucony Mirage Miles: 309.90 | Nike LunarRacer V3 Miles: 26.20 | Nike LunarRacer Blue Miles: 82.20 | Dynafit Feline Superlight Miles: 72.50 | Kinvara 3 Razor Miles: 100.75 | Nike Free 360 Miles: 41.75 | Swimming Miles: 0.60 | Altra Instinct Miles: 42.95 | Saucony Kinvara 2 Blue Miles: 242.46 | Nike Lunar Elite 2 Miles: 10.00 | Nike Pegasus Miles: 60.35 | Saucony Ride 6 Miles: 67.00 | Salomon SpeedCross III Miles: 11.00 |
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