| Location: Salt Lake City,UT, Member Since: Nov 14, 2008 Gender: Male Goal Type: Other Running Accomplishments: 50k:Â 4:59 at Buffalo Run in 2010Â (32 miles)
Marathon:Â 3:01 at St. George in 2009!
Half: 1:29 at Painter's/ St. George in 2009. 1:27 at Salt Lake in 2009 (aided course)
10k: 40:53 Greek Festival 10k at Sugar House park in 2010.
5miles: 32:10 Dam 2 Dam in 2009. Master's winner.
5k: 20:00:00Â 19:54 in May 2010.
2008:Â Ran the Slam + Boston
I need to update this! Short-Term Running Goals: Carpe Diem.
Don't trip over my own feet. Long-Term Running Goals: Keep running. Personal: 1 wife
1 girl child
1 boy child
1 big dog
1 little dog
I'm a geologist for my day job. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2087.13 | 121.07 | 46.42 | 31.98 | 2286.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 16.40 |
| Another beautiful winter run on snowy trails. I ran BST to Dry Creek and back.
3:08ish, 11:31ish pace. I pushed the pace a bit for much of this run because I left late in the afternoon and was afraid I wouldn't make it back before dark. When it started getting dark I had to slow down cause I couldn't see the trail well and it started getting a bit slick in places.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4 on JRP at a pretty peppy pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| about 6 on JRP. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 3.00 | 10.10 |
| The air quality is poor. During January the gym at work is free. So I broke down and ran on the dreadmill. It wasn't dreadful, more like tedious. 1 mile warm up. 4 x 0.5 mile intervals @ 6:00 w/ .25 mile recovery & 4 x .25 mile intervals @ 6:00 pace w/ .25 mile recovery. 4.1 mile "cool down." The treadmill was maxed out at 6:00 min miles/ 10 mph, of course I could have used the incline feature but I was kind of having fun running as fast as the machine would go. I just made this run up on the fly. I had no purpose or direction and I literally never went anywhere. A training plan and goal race would provide motivation, purpose, and direction but we are leaving for 2.5 weeks of February and I don't know how much running I'll be able to sneak in. Also, I'll be skiing every week between now and then. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 EZ on JRP @ ~8:30 pace. I could feel yesterday's speed work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| SSDD. City Creek to BST to mouth of Dry Creek.... 3:09. 11:28 ave pace (for what it's worth). A few sections were treacherously icy. At one point I was going very slow and started to slide so I just sat down and went for a ride. Too bad no one saw me. I must have looked pretty funny. My legs were still tired from Wednesdays speed work. I gotta go play Legos now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.50 | 0.00 | 0.00 | 6.00 |
| I thought about working on my sexy smoker's voice but decided to run inside on the dreadmill instead. The EPA web page shows the nation's current 5 most polluted air locals: #1- Salt Lake City, Utah. #2- Logan, Utah. #3- Provo, Utah. #4- Ogden, Utah. #5- Phoenix, Arizona. We might have swept the top 5, but the Washaki Reservation (up near the Idaho border) monitoring station seems to be down. WE'RE NUMBER 1! WE'RE NUMBER 1! WE'RE NUMBER 1!... Started slow and built up to marathon pace, then slowed back down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Dreadmill again :( 7 miles @ 7mph (8:34). Hill program @ level 5. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| one more day... 10 miles @ 7.5 mph (8 min/mile). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Today it was oh so sweet to follow my feet!
JRP 5 EZ
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| SSDD, including the controlled fall and slide in the same spot as last week. Seesh.
3:25 total time. I had to stop for a bit and warm up my hands. It wasn't that cold today and I'm not sure why they got cold.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| home to City Creek, up BST to lower tower, down service road, and home. Very icy on parts of BST. The air is cleaner!!
Today marks my 6th anniversary as a runner. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 ez on JRP. I had CPR/First Aid training yesterday and didn't get to run on the nicest day of the year. :( I hope those of you around here got out and enjoyed it! :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 EZ on JRP. A few miles were slower than normal because I ran with someone new, which was nice. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 EZ. I had bit of extra time so I went a bit further on BST behind the U hospital. A short section had untracked, ankle deep, wind blown snow... Still some bad ice.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Another nice day on the JRP.
The fast guy was back (he's been sick). Easy pace mile splits ranged from 7:45 to 8:12.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 EZ on JRP. Started at 8:52 pace ended at 8:11. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I was going to go farther today but the air is marginal and I was really trying to get a lot of work done. This is a problem with not training for anything, it is too easy to slack off. JRP ez 5 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Not sure of the miles as my battery went dead on my Garmin... Upper Aves trail head by the water tank. BST to Red Butte loop and back. A bit of mud and hard packed snow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Wooo Hoooo it is almost 43 degrees, the sun is shinning, and the air is clean. I only wish I could have run longer. About 7:3? pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Another great day for a run. 10 ez on JRP. Started slow and built some speed. 1st mile 8:50, last mile 7:46, ave pace 8:11. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 recovery pace on JRP. Living vicariously... You never know what you'll see on the JRP. The fast guy at work was heading out when we were heading in. He was flying! Then a bit latter an even faster guy flew past us! I later asked the fast guy who said he was running at about a 5:47 pace! Amazing but a good 30 seconds slower than marathon pace for the other guy we saw. I guess it's all relative.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on JRP. WOW what an amazing day. 45 degrees, sunshine, no wind, clean air. I can't believe it's the dead of winter!
Tried to keep up with the fast guy, who was at recovery pace. 1st mile no Garmin tracking, 7:06, 7:11, 6:44, 6:59 (included stopping for gate to open and car at street crossing). Ave pace probably under 7:00.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| I've a ton to do to get ready for our trip, so didn't run as long or far as I would have liked.... To save some time I ran out on pavement and back on trail. Downtown, Memory Grove, and 11th Ave to Dry Creek then back on BST. 10:16 ave pace. It's been so warm that there is quite a bit of mud, but also a lot of very slushy snow, which is really fun to run on.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on JRP at moderately ez pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 on JRP at 8ish pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10 on JRP. first 6 at 7:20 - 7:30 pace with friends, then 4 solo at a slower pace. Audios. I'll be back March 1st.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| What I knew when I started this run, "You can't roller skate in a buffalo herd." What I learned during this run, "You can't run in a mangrove swamp." 8 miles at an ez pace in the most enjoyable part of the middle of nowhere... aka a beach on Laguna de San Ignacio, Baja California Sur, Mexico. :) http://www.forumflyers.org./viewtopic.php?f=4&t=4198986&sid=350cc3037dd6e786509c14be06d450ab
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| On the sand at Playas de Rosarito. Quicker pace... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Same run, different day. ez pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Playas de Rosarito on the sand. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Back on the JRP. :( 8:05ish pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
JRP.
8:14ish pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 2.00 | 0.00 | 0.00 | 10.25 |
| I ran this run backwards. That is to say I started fast and ended slow because I did the first 5 with the fast guy at work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 ez on JRP at 8:25ish pace. A bit stiff and slow from yesterday (and 2 weeks of vacation) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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7.25 road miles. Downtown, up City Creek, and home in the snow.
About 3/4 mile in stores while trying on new running shoes. I bought the Nike Lunarglide+. Nike seems to be the shoe everyone loves to hate but I've loved my last dozen(?) pairs of Nike Cesiums. If these work nearly as well I'll be happy. My wierd feet generally dislike running shoes (and most other shoes) but these felt good.... Time and miles will tell. I also tried on a pair of Vibram 5 Fingers. I'm not sure about them and didn't want to spend $80 to find out if I like them enoght to wear them for running or otherwise. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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21+ miles, City Creek, BST out past Red Butte, and back. Trail conditions ranged from ankle and foot "strengthening" frozen chunky rock-like snow, to wet muck, to ice, to corn... some hard miles. Total time about 4.5 hours. I'm tired but happy to have some miles in after vacation.
Ran into Jun and Twinkie on the trial :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4 on JRP @ 8:18 pace. I wanted to go a bit further and slower but ran out of time. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 ez pace- 8:42. A bit windy and wet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 ez on JRP @ 8:39 = ssdd |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| ~8:00 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 23ish miles an a muddy and sloppy BST. About 4.5 hours/ ~12:00 pace. Mile 22 was back on pavement at a 6:58 pace, which was nice considering how slow I was on the trail. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5ez. about 8ish pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ a quicker pace. ave = 7:23. fastest mile @ 6:41 This was a fun group run. We ran out as a group of 3, then we each picked it up to our own pace. The slowest runner turned back first. Then a bit further down the trail I turned back to try and catch the slower runner... and not be caught by the faster runner (who ran further). We were back as a pack about a 1/2 mile from work. Chasing and being chased was good motivation.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| The weather was ideal. Today was one of those runs where you just feel great, as if you could just keep going and going. I'll try to remember today on my next bummer run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 ez on JRP @ 8:00 pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| 16.25 slow on BST. Trail was in pretty good shape. My legs were a bit tired. I had better take it easy before next Saturday's 50k. 3:03 hrs. 11:16 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Downtown, Memory Grove, capitol, and home. EZ pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| EZ on JRP | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| About 7 or so miles with 1.5 miles at what seemed like a good 50k effort (I really have no idea). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| ez |
| | Race: |
Buffalo 50k (32 Miles) 04:59:15, Place overall: 18, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 32.07 | 0.00 | 0.00 | 32.07 |
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Today I ran my first ultra.
The Buffalo Run was out on Antelope Island and the course was GORGEOUS! The course consisted of two loops, which were dumb-bell shaped. You hit an aid station about every 5 miles. The course went up, then down, then up, then down, and so on. The climbs and descents were limited to about 700' of elevation gain or loss. No sense posting splits as my pace was largely governed by the terrain. My first loop took me about 2:23 and the second about 2:36. I was dragging on the second loop but I also had to pass ton of 25k runners on single track. My fastest and slowest miles were on the second loop, 6:39 for mile 23 and 11:46 for mile 25. I was really, really ready to be done those last few miles but I wasn't nearly so wiped out after crossing the line as I was at St. George last fall.
Looking at my race times from last year I thought I might be around 5 hours, but my only goal was to finish upright, which would be a PR since I've never run this far! My training was not great, but I wasn't trying to run fast. I kept a good base (40-50ish miles/week) til February, then went on vacation for 2.5 weeks, running very little. After vacation I ramped up to 50 some miles then did a 2 week taper. I've done almost no speed work this year. So, I'm thrilled to have eked in under 5 hours, but I'd have been happy no matter my time.
There were some amazing runners out on the course today. The winner of the 50k finished in 3:48! I think. I got to see Maynard/Brad cross the line (he did the 50k as well). I also got to see some crazy 50 mile runner in a Twinkie shirt sprint like a madman across the finish!
Thanks Dale for coming out and cheering. It was great to meet you and your son.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k at an easy pace... I'm sore. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Still a bit sore. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Not really sore but still not recovered... 4.5 miles in a snow storm. It was wasn't too bad, but I forgot my tights and had to run in shorts. My wind briefs saved me. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Just another run on the JRP. About 8:10 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 on trail. Some mud, a bit of snow, and a touch of ice, just another spring day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Granville, Ohio. Sick yesterday with a fever and aches. Felt better today but got the trots on my run. :(
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Granville, Ohio |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| trail miles. 11:05 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Up to the top tower (City Creek Peak?) and back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I got caught in a down pour. Brrrrr..... :( |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned to get up and run but awoke with a sore throat. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| 19.5 trail miles. up to lower towers, BST to City Creek and Dry Cree, then back home on BST. 3:49 hrs. 11:46 pace A pleasant and uneventful run, except for the mnt biker that called me a jogger!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 ez on JRP. 8:19 pace (including signals and gate...) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on JRP. Started with a co-worker and we did 4 easy pickups before she headed back to work and I put in more miles. A bit windy today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 ez. 7:49 ave pace. No rain and nice cool temps. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| A bit of snow but it could have been worse, which it was before and after my run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.30 | 0.00 | 0.00 | 0.00 | 19.30 |
| It is a regular winter wonderland around here, which would be better if tomorrow were the first day of March, not May. In order to keep my shoes dry for a while, I decided to run up City Creek Canyon on the road to start with. I made it to the Grotto (almost the end of the road) before it got deeper than I wanted to post hole. At that point the powder was at about the bottom of my shins. Ran back down the canyon road then took BST to the lower tower, then home. The trail wasn't too snowy, but I'd have preferred more snow. In places the mud was kind of awful. One stretch climbing out of the canyon was like trying to run up softened butter- a bit gooey, a bit squishy, and two bits slick.
Garmin said 10:59 pace, but who cares.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Downtown, Memory Grove, City Creek, home. I picked up the pace for this run but stopped 3 times to talk to people I ran into along the way. Very pleasant. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 ez on JRP. 4 runners in our lunch time group today. A week from Wednesday is my work's 5k. Ugh, just the thought of trying to run fast makes me ill.... I guess that means I need to do some speed work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 2.40 | 6.60 |
| For the first time in a very long time I ran fast intervals. I am tired. 1 mile warm up. 0.62 mile. 3:35. 5:47 pace. 0.2 mile recovery. 0.61 mile. 3:47. 6:16 pace. 0.32 mile recovery. 0.62 mile. 3:48. 6:11 pace. 0.63 mile recovery. 0.62 mile. 3:45. 6:04 pace. 2 mile recovery and cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| JRP ez |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Memory Grove & City Creek. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| A few miles in the city then trail. Downtown, BST to the U and back home. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 1.50 | 0.00 | 5.10 |
| Downtown and up Memory Grove. ez pace with 3, 1/2 mile pickups. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| JRP ez 3. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Race: |
DNR Fun Run (3.1 Miles) 00:19:54, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 5.60 |
| I'm lucky enough to work for an organization that has a lunchtime 5k for its employees. This fun run is organized/put on by employees.
There is one fast guy in the building. Last spring he ran a 5k that was about 5 minutes faster than my PR (but not near his PR). He did not take off at the start but went out slow and asked what pace I wanted. He said he was pacing me for the race. Thanks Fast Guy!!!! :) I've twice run 20:00 but never broken the 20 minute mark so I hoped to go out at a 6:20 pace. It was great fun to have my own personal pacer and a really good one at
that. Garmin data: Mile 1- 6:17, 170 bpm Mile 2- 6:27, 178 bpm Mile 3- 6:31, 179 bpm final 0.1- 6:32, 178 bpm 19:55, 3.11 miles, 175 bpm (200 bpm max) Official time 19:54, a PR and my first sub 20 5k! The course was on and around the Jordan River Parkway. Flat as a pancake. Wind ~10 mph. 53 degrees.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I know I ran on this day but I can't remember how far..... pretty sure it was 5 miles.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 ez
Took the weekend off for some serious cross training- landscaping and such.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Foot tour to and of the historic Guadalupe neighborhood.
I think I was a tad short of 10 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.50 | 6.00 |
| JRP, 6 miles with random intervals included. I should figure out when I'm actually running at threshold vs VO2 max. 2 mile warm up
1/2 @- ? pushed wrong button 1/4 recovery 1/4 @ 5:17 pace 1/4 recovery 1/2 @ 5:52 pace
0.43 recovery (missed 1/4 marker) 1/4 @ 5:26 pace (should have run harder) cool down. Not a stellar workout but at least I did some fast running. That makes 3 weeks in a row! :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| About 8 min/mile pace but felt like I was working for it. Windy but nice and cool. Only a few drops of rain. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| From home I ran the Wahsatch Steeplechase course (or roughly the course), 17.5ish miles (my Garmin lost signal). Last spring I ran the race in 2:39. Today from home, which added a mile or two, I ran it in 4:17! I took my time, even taking a few pictures with my phone. The ascent was just fine, only a bit of wind and a few drips of rain. The ridge line was just fine, though I had forgotten how gnarley parts of it are. The descent, which is a north slope, was an adventure. Drifts of deep snow covered the trail making it impossible to find and follow. I eventually just headed straight down the very steep mountain side. Much of the descent was too steep and slick to run. In places it was too steep and slick to walk. I was a bit nervous that I might descend onto a cliffy ledge, but dumb luck was my friend and I eventually came across the trail again. I clocked what I think was my slowest mile ever on a "run" - 39:43 :) I fell many times but it was so steep that I didn't have far to fall (provided I fell back). All in all, good fun. Good think I ran this on Friday morning because by Saturday morning most of the route was covered with fresh snow and it is still snowing up their on Monday!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran an errand (literally). Recovery pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10 miles on the JRP at lunch. A bit wet but not bad. I am ready for some warmer weather!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided to do some serious cross-training today. It involved a roll-over accident with a large stump grinder. Luckily no one got hurt. But, my upper body is SORE. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.50 | 5.00 |
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Started off tired and sore, but all the soreness was in my upper body so.... 5 miles with 4 intervals. 1.9 mile warm up
1/2 mile at 5:46 pace 0.1 recovery 1/4 mile at 5:40 pace 1/4 mile recovery 1/2 mile at 5:55 pace 1/4 mile recovery (but stopped to look at a bird) 1/4 mile at 5:53 pace 1 mile cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.25 | 0.25 | 5.00 |
| Pretty much the same run as yesterday but a tidge slower because I paced with a different co-worker. Kind of windy.
1 mile warm up 1/2 at 6:19 1/4 recovery 1/4 at 6:25 1/4 recovery 1/2 at 6:15 1/4 recovery 1/4 at 5:44 1.75 mile cool down | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Ran an out and back up Black Mountain, on the Steeplechase course. Ascended at a strong pace but stopped on top to enjoy the view. Decent was at a controlled pace. This was a great workout even if it was a few less miles than running the whole course. 15.2 miles. 3:18. Ave pace 13:06.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| This was really just a hike with very little running and a bit of skipping. Mileage is a guess and undoubtedly wrong. :) My legs were still feeling yesterday's run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Up to lower towers, City Creek, and back home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Jordan River Parkway. Feeling sluggish. About a 9 min/mile ave pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
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6 miles with intervals on JRP. It's warming up. 1.75 mile warm up. 0.5 at 6:06 pace. 0.25 recovery. 0.25 at 5:15 pace. 0.25 recovery. 0.5 at 6:06 pace. 0.25 recovery. 0.25 at 6:03 pace. 2 mile cool down. Slower than last Wednesday, but that's OK. I'm just glad to have gotten it done. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 ez on JRP. Sneaked in a early am run before leading a field trip to Bear Lake.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Home to upper tower/City Creek Peak and back. About 1,750' of vertical in about 4 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| A.M.- 12.6 slow miles on very steep trails up and down the sides of Logan Canyon. P.M.- 4 hiking pace miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Started at marathon pace with the fast guy (ez warm up pace for him). Then met up with other co-workers and ran with them while the fast guy ran some intervals by his speedy self (he is training for Ragnar). Overall about 7:54 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| ez on JRP | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.25 | 0.25 | 5.00 |
| Ran up toward the towers. 2 intervals on the up and 2 on the down. It has been a long time since I've tried to fly down a steep trail. Man it is a different kind of hard work trying not to biff it........ |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6ez on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| City Creek, to BST, to top tower, and back. EZ pace. Race next Sat. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k around the neighborhood. Stopped to talk to neighbor, etc..... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Sneaked in 4 ez on JRP before a meeting. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Slightly elevated pace with 2, 1/2 mile pick ups at 10k to 1/2 mary pace. Felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4 miles ez with a few strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| 3 ez on JRP | |
| | Race: |
Wahsatch Steeplechase (17 Miles) 02:44:33, Place overall: 24 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 17.00 | 0.00 | 0.00 | 19.00 |
| The Wahsatch Steeplechase is a beautiful and adventure filled race. It was a picture perfect morning: nice temps, blue skies, majestic views, lots of wild flowers... But it's kind of hard to see much of that when watching your foot placement so you don't biff it! :) The race is about 17 miles or so with an advertised total elevation change of 9,000 feet (gain + loss). This course has a bit of everything: trail, road, goat path, sharp rocks, loose rocks, hard pack, a few mud puddles, roots, a couple rattle snakes, craggy ridge lines, steep ascents, steep descents, pink flamingos, a cymbal playing monkey.... You've got to run it to believe it.
I've been putting in some OK training miles but have not followed any specific training for this race. I was not as prepared as I was for last year's race. However, some recent trail maintenance made for a faster trail on the decent, so I probably could have run about the same time as last year. Unfortunately I made some gluttonous choices last night at a picnic potluck for my son's school. I wasn't sick this morning but I wasn't feeling 100%. Oh well, I know better. In addition to my belly aching stomach, my legs felt tired despite my taper. I was just a bit off today. No complaints, I still had a great time but a bit slower time than I probably could have.
2:44:33. 24th place OA out of about 300. (last year I finished 16th OA and was about 3 minutes faster)
Here are my splits, which are completely dependent upon the gradient.
8:18 11:33 9:41 10:30 11:14 12:33 20:35 (and my legs were burning!)
16:29 9:33 8:15 6:27 6:37 7:57 7:45 8:00 7:00 6:58
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| JRP. 5 miles at about 8 pace. A bit stiff, a bit sore but not too bad. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ~6 @ ~8:20 / JRP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| JRP 4 ez. 90degrees. I need to sign up for a race and start training next week. I'm thinking Boise in October.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Provo River trail, up the canyon... 6 ez miles, 8:22 ave pace. This is it. Monday I'm signing up for a fall marathon and will start training. I've enjoyed just goofing around but think I'm ready to start training again. I'm kind of excited and kind of nervous, which is kind of funny in a kind of odd sort of way.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.85 | 9.60 |
| 9.5 miles on JRP. 87 degrees. 9- 100 m strides. ~0.3@ 5k pace. I ran much of this too fast and should have run 10 strides and not the 0.3 @ 5k pace. Problem was peer pressure. I started with two easy miles alone, then joined with a group of co-workers who were running faster than I should have, then finished alone. The 5k pace was done to try and catch up after I stopped at a drinking fountain in the golf course club house.... Oh well.
I have put my money down for the City of Trees Marathon in Boise on October 10th and thus I had better start some proper training. My goal for this race is to place as a masters or at least in my age group. It is a small race. The 3 over all winners are removed from the masters winners (if needed) and the 3 masters winners are removed from their age groups. So I should have a shot at some sort of ribbon. I guess it all depends who shows up. I'm tentatively thinking of pacing for about 3:10 (7:15), but I will see how my training goes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Recovery on JRP. My legs felt heavy and it felt hot. I guess it was hot- 92 degrees. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 @ 8:30 on JRP in 85-90 degrees. BUT it didn't feel so hot because of a few friendly clouds :) Overall I felt pretty good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| ~11 on JRP @ ~<8:30 in 92 degrees (@ finish). The sun was blazing and I got hot today, despite stopping twice to soak my shirt and hat. I need a cold drink, some food, and a recovery run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Recovery pace up City Creek and home. Warm but much, much cooler. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
Some runs are just feel great and this was one of them :) Perhaps the nice and cool temps helped. I ran from the mouth of Provo canyon 9 miles up (toward the Girl Scout Camp/ south fork?). There were TONS of runner on the trail! Early on a couple of faster guys passed me but I resisted the urge to pick up the pace... I just kept it steady up and down.
Uphill -- Downhill
9:33 -- 7:05 (first and last mile)
9:34 -- 7:15
9:12 -- 7:07
8:54 -- 7:16
8:40 -- 7:23
8:17 -- 7:58
9:46 -- 7:36
8:55 -- 7:50
9:57 -- 8:03
18 miles. 2:30:31. 8:21 average pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| About 9 miles on the Provo River Trail. 4.5 up canyon at ez pace. 4 miles down canyon at hard pace. 0.5 mile cool down. I forgot my Garmin, so don't know the details. It was warm sunny but not bad- 82 degrees. The trail was extremely crowded, especially between Nunns and Bridal Veil Falls.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.50 | 0.00 | 6.50 |
| I should have run either 5 recovery or 14 ez pace but some guys across the street from my work were taking us on a new route and I caved to peer pressure. 6.5 miles none of them ez enough, pushed hard up to the capitol
Ran from work over to and through Gateway (the fountain was fun to run through), past the LDS reflecting pond, and up to the doors of the capitol. A fun route but I fear the lunch-time traffic (Latter that afternoon I found out that there was an accident on our home street and near today's route. We think it involved a bike or pedestrian. The street was closed for hours and a fire truck came to wash away the blood). Tomorrow I will probably regret today's run. Oh well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| 14.1 on JRP @ 8:32 ave pace. A nice and comfortable 80 degrees at the finish :) (sure beats 90+)
After running sorta hard two days in a row, I thought today's med long run might be a slog. But I felt better than anticipated.... which is to say pretty darn good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ recovery pace on JRP. 83 degrees. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.07 | 0.00 | 0.00 | 0.00 | 20.07 |
| Downtown, up City Creek about a mile past the end of the road and back. Not particularly easy nor hard real or perceived effort, just a get it done run. I finished tired. 83 degrees at finish.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 1.00 | 0.00 | 0.00 | 12.20 |
| Up Provo River Trail on tired legs. I did this run to get my training miles in even though my legs were heavy from yesterday's long run. I started off sort of chugging along wondering how long I would last before feeling really tired. Slog, slog, slog for a few miles.... but then who was that up ahead? It looked kind of like Smooth? Could it be? It was! Smooth saved me from a run of drudgery. I ran with her and another blogger up until their turn around and this made me forget any fatigue and feel great. After Smooth and company turned around I ran about another mile up to Vivian Park, used the facilities, and headed back down the canyon. I even finished with an easy effort 7:07 paced mile! Thanks for the boost Smooth. I hope you did great in your training run race!
ave pace - 8:24. Last mile at 7:07 pace, downhill with the wind at my back and feeling good. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.62 | 8.02 |
| Recovery Week :)
8 miles with 10 x 100 strides on JRP. Felt a bit warm and it was, >89 degrees.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 5.4 on JRP at 8:32 ave pace. I planned on doing 12 but felt hot, sluggish, and tired, so made it a recovery day. I think maybe I have been a bit dehydrated and need to drink more during the day and evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 ez on JRP @ 8:30. 80° The cooler temps were sure nice!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 on JRP at 8:25. I got hot. I would have guessed it was 90°, but it was only 86°. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 ez home to City Creek. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 ez miles up City Creek. 9:39 ave pace. I left the house in the dark this morning and it was already (or still) 78°. Ahh summer. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 5.00 | 0.00 | 10.10 |
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2 miles "warm up,"5 miles @ 1/2 marry pace, 3 miles "cool down." I'm starting week 11 of Phitzinger's 70 mile/ 18 week training plan. Plan says "10 mi w/ 5 mi @15k to half marathon race pace." I want to run a 3:10 marathon, so I plugged that into a Runners World pace calculator that said 1:31 for the half, which is 6:56 pace. It was 88° to 90° during my lunch run. So I planned to just keep it near 7:00 pace depending upon how I felt. I averaged 6:57 for those 5 miles BUT I stopped 1.5 miles into it and wet my shirt and hat with cool water (watched stopped). These miles were flat but hot. My effort felt maintainable but I got hot and was running harder toward the end. The City of Trees Marathon (Boise) will be rolling but cool (hopefully). SO how did I do? Should I be thinking about revising my goal up or down? I guess I'm wondering because I thought I would run this much slower because of the heat, but maybe I would have had I not cooled off once in the middle of the run (and before and after).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| 14 ez on JRP to Legacy @ 8:43 in 88°
A bit tired. A bit hot. The southern end of the Legacy Parkway Trail (past the end of the JRP) can feel really hot as it is black top with no shade. Right when I was really wanting to cool off a gusher spouted beside the trail. The source being a broken sprinkler head, from which I soaked my shirt and hat.... ahhh...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5 ez on JRP @ 8:49 in 93° - 96° Today's recovery run felt perfectly pleasant. A few clouds here and there mellowed the sun and made it feel not so hot as it apparently was. I hope everyone had as good of a run today!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 11 ez on JRP @ 8:54 in 86°-90°. Felt kind of lazy today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.40 | 2.00 | 0.00 | 0.00 | 21.40 |
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Started by taking a running tour of the neighborhoods west of my house, then ran to end of the road up City Creek and up the trail a bit, and back home. 21.4 miles. ave pace 9:36. Not too hot :) 82° at the finish, though most of the run was quite a bit cooler.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.60 | 8.25 |
| 8 miles w/ 10x100 strides. Ran downtown and up City Creek Canyon, then home. Ave pace was 9:14. I actually felt cold when running up the canyon today. It was probably mid to low 60s in the bottom of the canyon. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 mile recovery on JRP. 3 mile recovery on JRP. The training plan called for a double today, 6 and 4 miles. If I only had a brain I would have run to work or before work and then at lunch. But I ran the first run at lunch when it was about 93°. I felt pretty good at 6 miles and thinking it would be even hotter after work, I put in another mile. Later in the afternoon thunder showers dropped the temp 10° . :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 on JRP @ ~8:38 in 85°. Felt hotter than it was, maybe because the humidity was high, high for these parts anyway... which would be low in other parts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 ez on JRP in mid morning cool- 83° | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| JRP- 1.5 warm up. 6 @ 1/2 mary pace. 3.5 cool down. 82°-86°.
I felt pretty good for the pace miles- 6:55, 6:56, 6:55, 6:57, 6:56, 6:47. During the cool-down I really crashed. Not sure why? I didn't feel super hot. Maybe I needed more fuel.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| Downtown then up City Creek. I really wish there was an open restroom somewhere downtown on Saturday mornings! 72°-85° 9:27 ave. pace. miles 14 - 18 were below race pace (7:15) but aided by gravity (but somewhat hindered by moderate heat)- 7:02, 6:59, 6:57, 6:53, 6:29
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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7 ez on JRP. 89°-90° at lunch. 5k ez on JRP. 92° p.m.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran from work to Memory Grove and up City Creek... mostly ez pace- 8:55 ave. 88°- 91°. A bit hot and tired by the end....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 or so ez miles on JRP. ~88° but some clouds made it feel nice and not so hot.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 1/2 mary on the JRP. 8:39 pace @ 82°-90°. I felt like I had a hangover this morning. Not a drop to drink last night but dinner (yuck) and an evening at Lagoon (an amusement park). A slight headache and a sour stomach had me dreading this run. I drank a bunch of water and a guava nectar, took ibuprofen ( I very rarely take any kind of pain meds), took a quick "nap" on the floor of my office, and delayed the start of my run till just after noon. To my surprise my run went just fine. I started slow and naturally picked it up a bit as I went. Now I just need another nap (I wish I had the time) and I might almost feel back to normal.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.60 | 7.00 |
| 7 miles w/ 6x100 strides. City Creek. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 12.00 | 0.00 | 0.00 | 14.80 |
|
The plan called for 3 ez and 12 at marathon pace miles. I decided to run the pace miles up and down City Creek Canyon, even though the elevation change isn't anything like my goal race. Since City Creek is steep, I planned to just run at marathon pace effort and see what that brought.
Last year at this point in my training I was one week back after a missing a week due to a sprained ankle. Then my 12 MP miles were up and down Provo Canyon and I really choked. Today I feel like I really rocked it!
1.7 mile warm up. 12 MP. 1.1 cool down. 72°-74° (cooler in the canyon) uphill downhill (roughly corresponds to uphill mile)
6:09(.57mi)
8:42 6:10
9:12 6:10 8:51 6:28
9:06 6:14
10:30 6:00 11:31(.43mi) 6:14
Average pace up and down- 7:40. Downhill/aided PRs- 5k = 19:07. 5 mile = 31:06. 10k = 38:35. What does all of this mean? Probably nothing but I hope I feel as good on race day. I was running at what felt like a hard but sustainable effort. I hope I can hold this effort for 26.2.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10 ez on JRP @ 80°-83°. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 2.20 | 9.00 |
|
9 miles w/ 6 x 600m intervals @5k pace w/ 90 sec recovery. 84°-88°. ~1.2 mile warm up.
0.38 mile @ 5:35 pace, 1:28 recovery 0.38 5:31, 1:42 rec 0.37 5:49, 1:58 rec 0.37 6:05, 1:47 rec 0.36 6:17, 1:50 rec 0.36 6:23 ~5 more very sluggish miles. I ran with (far behind) the fast guy on the intervals. I succumbed to chasing the rabbit and ran way too fast on the first 3. Then I was really hurting on the final 3. My 5k pr pace is 6:24. Ugh, trying to run fast is really, really hard. Now I need to figure out how to get my work done without falling asleep.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 needed recovery miles on JRP. ~88° | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 11 miles ez on JRP. ~79° :)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8 ez w/ 10x100 strides. Neighborhood and Memory Grove.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| up and down City Creek for 15 cruise-control mile. This ends my recovery week. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7 miles around the hood and up Memory Grove. Missed the second run of today's planned double.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| 15.1 slow and hot miles. I was dragging today. Bacon. This morning in the office the smell of bacon came wafting through. The smell continued to intensify until a bacon haze filled the air. This set off the fire alarm. The entire building (100s of people?) spent maybe 1/2 hour in the parking lot waiting for someone to determine that it was just some bacon cooking fool and not a fire. I heard it was someone in human resources. Sheesh!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 6 ez on JRP in am. Hurray for a few clouds and a few drops of rain that made it all the way to the ground!
5k ez on JRP in pm.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 7.00 | 0.00 | 12.10 |
| JRP. 2 warm up. 7 @15k-1/2 mary pace. 3 cool down. I packed my fanny pack with ice and water in an effort to combat the heat.... Well I wasn't hot! I was soaked from my ear wax to my toe jamb! 6:52 blustery head wind. 6:53 windy and starting to rain.
6:53 raining.
6:48 downwind in hard rain. 6:57 headwind and a deluge of rain. 6:41 slosh, slosh, slosh.... ave 6:50. Not sure if these were 15k, 1/2 mary, or ? pace. The intense rain, lightning, and thunder made it tough to gauge my effort. I guess I felt pretty good though. I was pushing but not super hard.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.20 | 0.00 | 0.00 | 0.00 | 22.20 |
| 22 ez. downtown, Memory Grove, 11th Ave, City Creek, home. SLOW and tired. This run would have been a lot more beneficial if I had done it tomorrow after an ez day today. Oh well. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5 miles at 10,000 feet. Slow and ez pace on Skyline Drive. A bit sore from the week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 1.90 | 9.10 |
|
9 miles w/ 5x600m @ 5k & 90 sec recovery. I didn't run 5k pace but just tried to do better than I did a few weeks ago... Last time it was 84°-88°. This week ~ 71°. This run is on the left. mile pace, recover time
0.37 5:48, 1:36 rec -- 0.38 5:35, 1:28
0.38 5:49, 1:37 rec -- 0.38 5:31, 1:42
0.37 5:56, 1:37 rec -- 0.37
5:49, 1:58
0.40 5:56, 2:02 rec -- 0.37 6:05, 1:47
0.36 6:01, last one -- 0.36 6:17, 1:50
plan called for 5 this week -- 0.36
6:23 I lost focus on the last one.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| 14 just get it done miles on JRP. I got it done. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 ez in the am. Supposed to do 4 more this pm but right now the air quality is poor.... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM 4 ez on JRP.
Lunch 5 ez on JRP. My most consistent running partner is moving to Texas where her husband will be a traveling nurse. :(
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| 18 miles-City Creek. Not much to say... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.63 | 0.00 | 4.36 | 0.00 | 11.99 |
| The plan called for a race this weekend, but I didn't have the time for one. :( So I decided to just run some fast miles. To make it fun, I ran slowly up City Creek Canyon, then blazed down. Gravity makes one "fast." Here are my DOWNHILL splits-
5:59:78 (My first ever sub 6 mile! Garmin said I was close, so I pushed to finish below 6.) 6:06 6:11 (2 short up hills) 6:04 last .4 mile @ 5:57 6:04 pace for 4.37 miles. 6:04 pace gets an 18:50 5k! Isn't gravity swell. :)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 3.75 | 11.00 |
|
11 miles with 6x 1000m intervals @ 5k pace, 90 sec rec.
3 miles warm up.
.63 mile 5:59 pace, 1:39 rec
.62 5:58, 1:42
.62 6:05, 1:54
.62 6:07, 1:50
.62 6:08, 1:50
.62 6:16
4.75 more ez miles on JRP.
Not a great job on these today. I usually run at 11 or 12, but didn't get out the door till about 3pm. I just didn't feel that great today. But at least I got it done and put in an honest effort. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| For a change of pace I ran from work to downtown and up City Creek Canyon. I overshot my planned 15 miles by a bit. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
|
am 6.6 from home. ez pace pm 3.7 from home. ez pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| JRP ez. Here and there, alone and with company. I'm starting to really look forward to taper. I just read a great race report from the "Pre-Regions." It involved an elbow to the gut and a puke and pass. :)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5 miles downtown and Memory Grove. | |
| | Race: |
Greek Festival 10k (6.2 Miles) 00:40:53, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 6.20 | 0.00 | 17.40 |
|
Small races are often interesting and they are fun for the not supper fast runner like me. If it is a big race I'm not at the front. But if the race is small enough and the fast guys are elsewhere, I've got a chance to run at the front.
The race was 4 laps around Sugar House Park, which is a hilly course. The start of the 10k had few runners and almost all of them looked as old or older than I am. None of them looked young and fast! We started after the 5k which meant passing people, but that was not a problem in a race this small. At the start I took the lead but only held it for about a 1/2 mile before being passed by one runner. He surged ahead but never gaped my by more than 50 yards the whole race. Every time I would start to reel him in, he would reopen the gap on a downhill. This race coming at the end of a 70+ mile week meant my legs were far from fresh and I could never quite catch back up. On the last uphill of the last lap I started getting closer and closer but I just couldn't seem to power down the last downhill and he beat me across the line by probably 5 or 10 seconds (results aren't up yet). At the finish a strange thing happened, some guy was all excited and started talking to me about how he runs 6 miles in 50 minutes on the treadmill but the adrenaline really must have kicked in because it was a race. I asked if he ran the 5k and he showed me his RunnerCard results which said he was 1st in the 10k with a time of 35:xx! I asked if he really took off at the start and he said no, he was behind me and the guy in the blue shirt (the guy who beat me) and must have passed us somewhere. Long story short, the guys in the pace car never saw him pass, the guy in the blue shirt never saw him pass, I never saw him pass, and he runs a 50+ minute 10k on a treadmill, but he had convinced himself he just ran a 10k at a 5:40ish pace and won! Oh well he seemed so excited about it, there wasn't any prize money or anything, and it just really didn't matter. Neither the guy in the blue shirt nor I said anything more and Mr. Speedy took home his prize. So, should I have reported him? Was it unfair to the guy in 3rd? Did anyone really care in a small race like this? Will the guy ever realize that he only ran 3 laps? Will he wonder why he is so much slower in his next race?
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 2.20 | 9.00 |
|
9 miles w/ 6x600m @5k pace w/ 2 min recovery, 3 up and 3 down City Creek Canyon. Interval pace ranged between 7:12 and 5:45 but I was running hills so it's meaningless. Legs a bit tired but ok.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| bonk | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.74 | 0.00 | 0.36 | 0.00 | 6.10 |
| 6 w/ 6 100m strides at fairly fast pace. I felt better than yesterday. After my run I ate a HUGE greasy lunch of fish n chips with a salad and drink. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| EZ miles. Still no pop, but hopefully tomorrow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 14.30 | 0.00 | 0.00 | 19.80 |
| 19 w/ 14 @ marathon pace effort on hills. 3 mile warm up. 14.3 strong effort. 2.5 ez. I'm happy that I felt better today than the rest of the week. A bit mixed results on the MP effort miles. I ran from City Creek up to 11th Ave, then up 11th Ave, back down to City Creek, up City Creek Canyon, and part way back Down the canyon. In the Canyon, some miles were faster than previously (this training cycle) but more were slower. Here are my meaningless splits as I'm not going to figure out how much gravity played a role: 7:44, 7:41, 7:14, 7:05, 9:06, 9:17, 9:00, 9:49, 10:55, 11:22, 5:55 (wow fastest mile ever), 6:16, 6:21, 7:05, 6:53. Tomorrow some ez miles, rest Sunday, then my last big week. Yikes!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 ez downtown, Memory Grove, City Creek Canyon, home. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
|
4.5 a.m. ez on JRP. 6.2 lunch ez on JRP. Feeling pretty good and ready to tackle my last big week...... Though I am not looking forward to tomorrow's run- 11 miles w/ 6x1200m intervals. Ugh.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 4.50 | 11.10 |
| 11 w/ 6x1200m @ 5k pace, 2 min recovery. I have not been looking forward to this run but a great thing happened. I went down to change and the fast guy was in the locker room. He cheerfully said he'd pace me on my intervals! Hurray. He joined me for a warm up and the 1st 4, then had to get back to work. Pacing - 6:06, 6:09, 6:11, 6:11?(had to stop for cars), 6:24, 6:23. Recoveries were about 2:30 because we were talking between the intervals (after I caught my breath). Oddly, my pacer consistently said we were about 5 seconds per mile faster according to his watch and the 1/4 mile markers on the trail. I've done faster intervals, but my PR 5k pace is about 6:25, so these weren't so bad. I averaged about 8 sec faster than same workout last year. Now if only I could lay my head down on my desk in a puddle of drool and take a nap.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| I was working on the Nebo loop road and decided to do a trail run.... I started at about 8100 feet elevation, ran down to about 6300 feet, then took a different trail back up. Lots of loose, deep, and dusty sections; some ankle strengthening cobble strewn sections; lots of stream crossings; some super steep ups and downs; tons of cow crap; and a whole bunch of empty Bud Light cans littering the trail (damn "cowboys"). A great run but a bit more than I should have done. My lunch time run turned into a 3:15 hour epic, which made for a very long field day.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| I think I ran 11.2 miles. Actually it was more like chasing Gump Chump as she charged up and down City Creek Canyon from the guard shack to the end of the road and back. This is the time in my training cycle where I can get burned out and my runs become drudgery. So I really appreciated the company which made for a great run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.30 | 0.00 | 0.00 | 0.00 | 20.30 |
| Downtown, Memory Grove, 11th Ave, City Creek Canyon, home. Feeling pretty tired and looking forward to an easy and short run tomorrow, then an easier next week as I ease into a taper. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k ez. Random route through the hood. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| JRP- 7 ez w/ 8 x 100m strides.
The wildfire smoke was bad yesterday and the sagebrush pollen was worse. I woke up this morning with my allergies raging and my lungs and throat complaining. I took a pill and laid back down for a couple of hours. I still felt bad at lunch time so I waited and did my run in the afternoon when I was feeling better.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Last mid-week, mid-long run. Just get it done miles, and I was glad to get it done. Felt very slow, but that is OK for the beginning of taper. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.74 | 0.00 | 0.00 | 0.36 | 6.10 |
| 6 ez w/6 x 100m strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| ez. Still sluggish. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Downtown, City Creek... ez miles. Still feeling SLOW. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 4.00 | 0.00 | 7.75 |
|
I would have liked to run the skin cancer awareness 10k in Bountiful but it was my daughter's b-day party.... So I ran a tempo run. 2.25 mile warm up to Memory Grove (got a bit sick for some reason and was lucky to find a PoP at a construction site :( ) Tempo- 2.? miles up the canyon and 1.? miles back down. Slowest uphill mile was 8:25. Downhill pace was 5:53. 1.5 mile cool down. This was a shorter tempo run but my uphill pace was the fastest this year (ever?) and that down hill mile was my fastest ever mile. This gives me a bit of confidence. I kind of wish I was racing a fast course so I could shoot for sub 3.
One more in the bank. A little more taper next week.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.50 | 8.40 |
| 8 w/ 8x100m strides. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Logan Canyon Trail. Cool enough for gloves. 8 miles w/ 3 x 1 mile intervals w/ 2 min recovery. Paces meaningless on the hills and trail.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I ran this 5 on Tuesday and Tuesday's 8 on this day but recorded it on the wrong day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Sneaked in a late afternoon run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| tic, tic, tic... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.50 | 6.70 |
|
7 with 8x100m strides. Hope everyone is kicking butt at St. George!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Supposed to do a 6/ 4 double but I'm feeling exhausted and it's pouring rain so I'm thinking of skipping the 4. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 2.00 | 0.00 | 0.00 | 7.20 |
|
This week at work we have >750 school kids coming through for Earth Science Week. It is exhausting and I hope I don't catch anything! Made it out to run at about 4pm. ---- 5 ez w/ 2 miles at pace. 6:48 & 6:47 pace felt like work but sustainable.... question is sustainable for how long??? Temp was 70° w/ ~44% humidity. Race day should be even nicer for running (I hope). tic, tic, tic....
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5ez | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.40 | 0.00 | 4.50 |
| About 4.5 ez w/ 6 x 100m intervals. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k ez |
| | Race: |
City of Trees (26.2 Miles) 03:11:48, Place overall: 13, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| I'm just not sure what to say about this race. I finished 13th overall, 5th Masters, and 2nd in my age group with a time of 3:11:49. So I met my goal of getting an award but I should have done much better and thus left happy but not fulfilled. Of course any marathon you can start is a good one and any one you can finish is even better!!!
The course seemed to have a bit more elevation than I anticipated and a sub 3 would have been nearly miraculous but I should have been close. I felt fine at the start. One fast guy took broke away right from the start. Next was a group of about 10 runners on a sub-3 pace. Then there was the group I fell in with. There were about 5 of us and I think we were all geezers. As my goal was to finish within top 3 for my age or masters, I decided this was a good group to run with even though the pace was a bit slower than planned. The first 6 miles were uphill and the pace felt just fine. Many of these miles were passed in conversation. In mile 5 I decided to pick up the pace and our group dropped to 3, and then 2 on the subsequent downhill. I was still feeling carefree and great through the half. Still pulling up the hills on miles 14 and 16 but not picking it back up on the flats and downs. I really slowed on the hill of mile 19 and could never pick it back up.
My legs felt shot by mile 19 and then they cramped up good enough to crush my stride. The cramps migrated around my right leg, then my left, then went to a side stitch, and even my shoulder. Weird, I usually don't get cramps, especially this early. The cramps went away but I was just shot. My pace just kept getting progressively slower. (Even before the cramps my pace was slowing.) At mile 20 I figured I only needed a sub 8 pace to keep it under 3:10 but I couldn't even keep that and I got passed by a couple of runners.
At mile 25.5 was a sign that said "full marathoners" with an arrow to turn left. I took the turn and then realized that the sign was only meant for when we ran this section earlier on the course. Luckily I didn't get far before my fogged brain realized something was wrong so I stopped and then turned around. Unfortunately while on my detour I got chicked! :) To add insult to injury I latter found out (from one of my friends on the course) that the chick had missed a turn and cut off a 1/3 mile out and back piece of the course. Doh! (She won by 10 minutes so this short cut didn't change her placing. I heard other runners talking about how then got lost on various parts of the course.)
I'm not sure what did me in. The temps were not ideal but ok, 53° at the start, 67° at the finish. I could have gotten a bit dehydrated??? I'm just not sure. Some of the aid stations seemed far apart and my stomach didn't want much more fluid, but???
On the plus side I went to Boise with my kids and we stayed with long time family friends. They all came out to cheer for me at several places on the course and at the finish. This was great! As was our whole trip.
I picked up my 2nd place medal with the announcement that, "yes he did run the whole race with that Hawaiian shirt!" :) Also, this race was not only on a Sunday but there was beer at the finish line. I think the one I had may have helped my muscles relax a bit and maybe aided recovery? Even if it did not, it sure tasted good. :)
Splits
6:57 6:52 7:05 7:21 7:07 7:05 6:33 6:44 6:49 6:47 6:59 7:02 7:01 1:31:06 at the half 7:05 7:04 7:19 7:06 7:14 7:47 7:39 7:55 7:54 8:08 8:11 8:23 8:24 3:11:49
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 ez. Still some tired in these legs. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| I ran on this day and it was less than 5 miles..... all other details are lost. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| Probably 5.8ish miles at various paces with various running colleagues. The new guy that started work today is a distance runner who has done both road and trail marathons. Plus he lives about a block from me.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| ez jrp. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| ez jrp. My toe hurts. It has been swollen, numb, and a bit discolored for 3 days. I know not why but it may be some sort of bug bite as there is a tiny red dot on top. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| City Creek with "the chumps." Still some residual tiredness and soreness, part of the reason why it was so great to have company on this run. I had a great morning. Thanks for letting me run with yall.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| I ran. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| I ran with the new guy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| BST w/ GumpChump. Running down the hills she was laughing like a mad woman. This run was tons of fun!!! Starting about 1.5 weeks after the marathon (before last Saturday's run in City Creek Canyon) I've been having this weird pain near my hip. According to Doc Gump it is my tensor fascia latae. I'm going to continue to keep running really easy and use a tennis ball to try to work on it.... Thanks doc. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I ran but I ran out of time. I probably didn't even go 2 miles :( |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Running around Billings. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| More running around Billings. In Montana Halloween and trick or treating is on October 31st. Plus there are some very tasty brews in the grocery store. Tomorrow will be my day of rest.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5, more or less, ez on JRP. Still some hip pain... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| oops I ran about 5 miles on Wednesday, not Tuesday. 5, more or less, ez on JRP. Still some hip pain...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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City Creek to NSL and back on trails with Smooth and Gump. I had a great time. No notable hip pain, but I took Ibuprofin.  | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Random running on random route. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on JRP. Mostly wonderful run in mostly miserable conditions, rain, slush, hail, and other forms of precip. At work we regularly have people bring us their "geologic" treasures for identification. We see a lot of fools gold, meteorwrongs, colored glass, rocks that vaguely look like fossils but aren't, and so on. We have started calling ourselves the Dream Crushers. In the 13+ years I've worked here I've seen oddities, curiosities, and almosts but not one thing that was really valuable. Until today! Someone brought in a rock that they found in stuff from their father's estate. It was loaded with native gold. Probably over $12,000 worth of gold as a metal and the piece was perhaps worth two or three times that as a specimen. The Dream Crushers were defeated today.... finally!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| JRP with the fast guy.... pace about mid 7s. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 ez on JRP. A bit off today. My hip doesn't really hurt but it is still kind of stiff and not quite right. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| Another great run with Gump. City Creek to the top tower and back. Just a bit of snow on top and a bit of mud on the way up (well maybe two bits of mud). Not too cold yet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Home to the lower tower and back. Ran with a new neighbor who is also the new guy at work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| about 4 on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8 on JRP. Chevron has paved 1 of the 2 unpaved miles between the end of the JRP and beginning of the Legacy Parkway Trail. I know this because I ran to the pavement and saw a sign that said, "Chevron Mile." | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6ez on JRP. Ho hum.... This week is dragging a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Exactly 16.00 miles, no more, no less. Amazing how that worked out. Great weather, great trail, great company, great run. Ran with Gump on the BST from the Morris Meadows trail head to Red Butte, up and around Red Butte, and back. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| When I started I felt like I could run 100 miles, but after 100 steps I realized my legs were tired (in a good way) and just went about 5.4 miles randomly around the hood, downtown, and up Memory Grove.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 miles on trail to lower tower. Running in the fresh snow was great. I love running in fresh powder. It was a bit over ankle deep. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6ish on JRP. Almost time for the really cold running gear. brrrr is on its way.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| JRP 7.3 not hard miles. wind - near 30 mph with gusts >50 mph. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles. After a hard night I woke up in a foul mood and needed to run. Ran from home up the trail toward the lower tower but ran out of time and had to turn back. Maybe I'll sneak in another run after lunch, but I probably won't have time.
~13° when I left, 16° when I returned home. I was dressed warm enough for this but up on the hill the wind was probably 10mph with gusts to 20mph, putting the windchill around 0, which I was not dressed for.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 16.40 |
|
16.4 miles in the desert south of St. George. 25 degrees when I left, much warmer than Salt Lake.
We are at my mother-in-law's in Bloomington. When I first came here in the mid 90s, the desert began just past the end of the driveway. Today I had to run over 4 miles before I was in the desert. I guess that's progress. Once I made it to the desert I just ran aimlesly on dirt roads, trails, tracks, and untracked desert- very enjoyable.
I planned on another mile or two with my dog but when I went back to get him I found dinner was ready..... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
|
10 in the desert south of St. George...
Now it's off to the strangest place on earth- Las Vegas. I haven't liked Vegas much. Although I've driven through often, I haven't actually been to Vegas since about 1993. I'm sure it will be interesting. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 jrp.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Not enough time to run further. :( | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Here comes the inversion. What weather could be worse???? OP shorts rock!  | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| A dirty, stinking inversion is building along the Wasatch Front and with it my spirits were sinking. I trail run above the inversion was just what I needed. Ran to Ensign Peak following the fun route.
I don't believe non-runners and even some people who consider themselves runners, can understand how completely joyful the simple act of running can be. Add some snow and wooo hooo! I was happy to be out just running in the slush, packed powder, and sweet, knee to thigh deep fresh powder. Even better, I had someone willing to run with me. I felt like a kid at Christmas. I even skipped a bit down some of the slopes, but don't tell anyone. Teena, I hope you had half as much fun as I did today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Home, City Creek, BST toward dry creek. I tried to run up and above this ugly mucky air that has settled over the valley. Dang there were some slippery sections of trail this morning! I kept sliding off the trail! :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| A quick early morning run to City Creek and back. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Great run. Warmer- ~50°! And cleaner air! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9ez on JRP. Another nice day. >50°. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
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JRP. Just out for a stroll in the park.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Yet another great trail run with Gump. From City Creek we ran BST toward the U. At one point we took a side spur up a mile long, or 1/2 mile long, or .1 mile long mountain.... just to see how far up it actually was. This was one of those runs where time and mileage just kind of slip away. Turned out we were late getting back. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.40 | 0.00 | 0.00 | 0.00 | 18.40 |
| Random route through the neighborhood, then Memory Grove, up City Creek, and back home. Started out dragging my feet. I finally felt better after a 7ish mile warm up. It started to rain while I was still way up the canyon. I got very wet, but the temperature rose as I descended and I never got too cold. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Home to BST to Dry Creek, then up Uncle *&#er "Hill", which is a real hill climb. A nice run this morning with my ultra runner friend Jason. The weather was great. The sky was amazingly clear! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| JRP. It was way to warm and sunny out today. Mileage is an educated guess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| JRP It was 3º warmer here in SLC than in Miami today! That is just wrong, but who am I to complain? ;)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.50 | 0.00 | 7.10 |
| Another great day. A bit colder and some snow on the ground, but still a very nice day for a run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.50 | 7.50 |
| 7.5 with a couple of red-line strides. Audios mis amigos. Feliz navidad. Propero Año.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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"Yelapa half marathon." Started at our palapa, ran through town (no roads or cars, only foot paths), then ran up, up, up into the jungle on the road outside of town. Very cool and only a bit warm. I'm not sure what day I actually ran this on :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Yelapa, Mexico. Ran from our palapa through town and up the path toward the big waterfall. Very cool. I've no idea how far I actually ran or even what day it was :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Fun run through the jungle and to a beach just outside of Sayulita, Mexico. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| x-training -- surfing |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| x-training -- surfing |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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x-training -- surfing
tired and a bit sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sayulita, Mexico. I don't know how far I ran..... But I did have fun exploring the town, cemetery, and outlying beaches.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| cross training-- Final day of surfing. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2087.13 | 121.07 | 46.42 | 31.98 | 2286.60 |
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