| 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 | | 1684.36 | 280.60 | 81.80 | 33.90 | 2080.66 |
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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 |
| Long day of travel. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 3 miles in the mucky air, then 2 more on the dreadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| mucky air. ran on the dreadmill but I can't remember if I ran 5 or 6 miles... so I just made something up! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ran on the BST to get above the mucky air.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| BST mostly above the mucky air. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Ran home for lunch to check on our new dog.
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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 |
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| | 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 on JRP.
I am alive and I have been running some..... I just haven't logged any of my runs since before our vacation.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Bad air - dreadmill run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.90 | 0.00 | 0.00 | 0.00 | 14.90 |
| 4.5 miles with the new pooch, downtown and Memory Grove. 10.4 more on the BST.
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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 |
| Virgin River trail in Bloomington. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| JRP. Mild temps! Clean air!!! Ahhh... When returning to work I was running on the sidewalk for a few hundred yards. Two guys were walking toward me and as I passed one yelled at me. It was just a loud and random sound intended to scare me. I didn't flinch or break stride and just kept on going, but part of me wanted to clobber the jerk.
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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 w/ coworkers. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another nice winter day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.75 | 0.00 | 0.00 | 0.00 | 16.75 |
| Great day. I ran with a neighbor. 16.75 mostly trail miles with some killer hills!
Home to towers, down to NSL, up BST Marathon route, down pipeline, up City Creek on trail, to end of plowed road, back down and home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| Ran to work to pick something up from my office. Legs sore from yesterday- that's a good thing. Wet snow and a cold north wind- that's a bad thing. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| My quads are still a bit sore from Friday, and I'm not sure if the XC skiing yesterday helped.... But once I got going I had a really good run today. I felt like I should have gone further. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Snow JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| EZ on JRP W/ coworker. A nice winter day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran home at lunch. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Home to the upper tower, then shortcut (steep) to the BST, down into City Creek Canyon, BST south, Memory Grove, stairs to capitol, and home. Ran with my neighbor/ coworker. Nice winter day. Felt good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| random route through neighborhood, downtown, Memory Grove, City Creek, and Home. Felt very good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| Ran errands at lunch. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| JRP- It was cold. ~16°, windchill 3° to 5° below. But the air was clean and clear and the sun was shinning. Any colder and I'd need my ski gloves and balaclava or face mask. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8:19 ave pace on JRP. Mid to upper teens with a light breeze (5-10 mph). It sure felt warmer than yesterday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 26° w/ 9mph wind felt balmy. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.10 | 0.00 | 0.00 | 0.00 | 19.10 |
| BST to Red Butte and back. A nice day. We ran a slow and ez pace. About mile 8 I hit some ice and fell flat on my back. Falling in such away means your feet and legs don't get hurt. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran to upper tower, BST to City Creek, back home... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| word | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| ® |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| ™
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| BST €
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.50 | 5.50 |
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caught a cold
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| I re-discovered that my Garmin doesn't work when the battery is dead. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.85 | 0.00 | 0.00 | 0.65 | 6.50 |
| 4x4 min repeats on miracle mile. Pace- 6:14, 6:18, 6:21, & 6:31. Not as bad as I would have guessed. I'm still fighting a cold and the wind was crazy- 37 mph w/ 48 mph gusts!
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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 |
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felt fine
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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 |
| trail. Lower tower and City Creek with neighbor/coworker Jeromy. EZ recovery week
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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To the upper towers and back. I ran with my newly adopted friend, Liza. She is a great running partner, though she runs about 3 times as far as I do and probably 2x as fast (it is like she is running fartleks the whole time). She did seem to finally run right with me for the last couple miles. 
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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 = skiing day with my kids. It was a great day for it! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| JRP. I picked up the pace heading back in. At least I tried to pick up the pace. I am feeling slow. :( | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.60 | 6.60 |
| 4 x 4 min intervals on Miracle Mile course. Pacing 6:07, 6:05, 6:14, 6:17. Better than last week, but still slower than last year. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| recovery run | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.40 | 1.00 | 0.00 | 0.00 | 22.40 |
| BST to This is the Place and back. We lucked out with the weather and it didn't snow on us. There were however, a few inches of fresh snow covering the trail. It was enough to completely hide holes, rocks, ice, icy puddles, and other hazards. This made for some challenging, slow, and exhausting running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Just running around in the snow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Xtraining- Day of downhill skiing with daughter at Alta. A bit worn out by the end of the day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ez jrp |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 2.00 | 6.40 |
| JRP w/ the fast guy. We ran 4- 1/2 mile repeats. My times were 2:51, 2:53, 2:52, and 2:55. aka 5:47, 5:49, 5:50, and 6:00 Garmin paces (the fast guy was consistently at 5 minute mile pace and would wait for me at the end of each interval). Ouch. Trying to run fast hurts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| JRP. just get it done miles... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Felt like a slug. Hopefully I will feel better for tomorrow's long run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 5.00 | 0.00 | 0.00 | 21.00 |
| A good run today. 21 miles on BST. I wanted to do 22 buy ran out of time. But because I was running out of time I abandoned my running partner and did the last 5 miles at about race pace effort, which felt good (physically, I felt bad about leaving my friend behind). | |
| | 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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I ran from home- up, up, up to the top towers then down, down, down to City Creek and back home (maybe 3,800' vertical gain+loss). OK but bit tired and slow. I think I needed more fuel and fluid, I did not take any of either with me and with the elevation change, snow, mud, etc. this was a 2.25 hour run. Took our new dog with me. When she gets to the snow, she becomes a total lunatic- running, jumping, and frolicking.
One of the things I love about where we live is that I can go for a mountain run and walk downtown to any number of restaurants, theaters, etc. without ever getting in the car. Which is what my wife and I did in the evening after my run. It was a nice balmy (for Utah in March) night. I really enjoyed it and the walking seems to aid recovery from trail running.
One more big(ish) week then a two-week taper to the Buffalo Run 50k. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 5.50 | 0.00 | 6.00 |
| JRP with the Fast Guy. I didn't turn on my Garmin til 1.5 miles into it, then 6:49 @ 161bpm, 6:50 @ 166 bpm, 6:50 @ 170, 6:58 @170 bpm. 0.5 cooldown. Can I count this as my speed work for the week? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| JRP to Legacy at a slow pace- <9:30 min/mile | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| EZ JRP. Felt pretty good considering the previous 2 harder days. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| recovery miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.20 | 0.00 | 0.00 | 0.00 | 24.20 |
| 25k loop of Buffalo Run and then some. Ran with neighbor/co-worker. It was a beautiful day for I run. I so hope the weather is nice for the race. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| EZ random route to Memory Grove and up City Creek. I felt OK but I was moving slow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| X training- skiing with my kids. My 7 year wanted to ski the terrain park, over and over. This was fine but on a jump thingy I crashed hard enough to see stars. DOH. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Recovery run on JRP. Neck sore and stiff from yesterday.... not 100%. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10.3 at lunch on JRP. ~.7 after work on the dreadmill trying on new shoes. Head and neck on the mend, legs felt really good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 4.00 | 0.00 | 0.00 | 5.20 |
| 0.5 mile warm up, 4 miles at sub 3 marathon pace, 0.7 cool down. 6:47 @ 162bpm. 6:50 @ 162bpm. 6:46 @ 168bpm. 6:47 @ 171bpm. I felt good but unfortunately I cheated. I had a 28 mph wind that was pushing me along much more than it was in my face.
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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 |
| 3ez jrp | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 EZ pace on BST. Legs not popping. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.50 | 0.00 | 0.00 | 8.00 |
| BST w/ some faster miles, not fast but faster than slow | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| I guess I forgot to post any runs this week.... And I cleared the memory from my Garmin in prep of the Buffalo Run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Just biding time...... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Preview of Saturday (from 3/11/11) 
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| | Race: |
Buffalo Run 50k (32 Miles) 05:15:00, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 32.00 | 0.00 | 0.00 | 32.00 |
| Today was my second ultra and the second time I've run over 26.x miles. We had no rain or snow (yea!) and cool to almost cold temps.
I did not really have a time goal and that was maybe a good thing. I finished about 15 minutes slower than last year. I think this was good for 5th place in my graying beard age group (last year I was 4th). I did have a goal to have fun- accomplished. There were lots of nice people out on the course, some even laughed at my dumb jokes. My mother and step father are in town and took my kids out to meet me at the finish, very nice for me, but cold and not as fun for the kids.
Ave pace 9:49. Ave heart rate 159. I kept my heart race fairly constant through the race, though it started to fall a bit the last 6 miles. My half split was about 2:25. Ogden is in 8 weeks. I think I will take some recovery time and then work on keeping a faster pace. I don't expect anything close to a PR at Ogden, hopefully I'll shoot for that if I get into St. George.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| JRP Nice and ez. I felt pretty good while I was running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| I feel good and would like to try and run further and/or harder but I am heeding Rhett's advice to not rush it. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Feeling good but for some ankle soreness. No biggie... http://www.sportsscientists.com/2007/10/women-vs-men-part-iii-women-find-their_11.html
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| EZ recovery run. Temple grounds (the bulbs aren't really open yet), Memory Grove, City Creek Canyon, home.
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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 hike w/ wife from NSL BSL trail head to lower towers |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Very ez pace with some coworkers. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 4.00 | 0.00 | 6.80 |
| JRP- 2x2, 2 times 2 miles at faster than marathon race pace in the wind17-19mph w/ gusts to 25mph.
6:49@163bpm & 6:47@168bpm Downwind!
1/2 mile recovery 6:44@164bpm & 6:49@172bpm Downwind, except last 1/4 mile.
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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 |
| jrp recovery pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| JRP. Windy but I made it back just before the rain! wind- ~20mph. 6 miles at what I thought might be marathon pace. The miles into the wind felt hard down wind felt ok but harder than marathon pace. This is flat ground so maybe I'm not too far off for the downhill parts of Ogden. Or maybe I'm dreaming. Ogden is not a goal race and I won't be trained for it, so whatever.....
7:03@150bpm mixed wind 7:02@157bpm headwind 7:00@162bpm headwind 7:01@165bpm tailwind 7:01@164bpm tailwind 6:58@167bpm tailwind
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.74 | 0.00 | 0.00 | 0.00 | 6.74 |
| recovery pace... in prep for tomorrow's long run that didn't happen. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It snowed almost all day and I just didn't feel like running in an April snow storm + my wife and daughter were gone so I was at home with my son and didn't want to find a baby sitter + I just raced 50k 2 weeks ago + I'm not running Ogden as a goal race + .... So I feel justified and just fine for being a slackard. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross Training- Day of skiing at Snow Bird with my daughter. Once we made it out the door we had a great time. Is this really the second week of April??? The snow was great and there was tons of it!!!! An amazing day for the slopes. Woo Hoo. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 6.00 | 0.00 | 7.80 |
| JRP 3 x 2 mile repeats at sub race pace. 10mph south wind. ~50° :)
1-6:49@161bpm, 2-6:49@167bpm. mostly downwind
1-6:45@163bpm, 2-6:47@172bpm. downwind
1-6:47@167bpm, 2-6:48@177bpm. headwind/ last mile inconsistent pacing due to signal (ran fast to catch it), dog walker with a 12' leash across the trail (slowed then sped around them), and pedestrian traffic (I found myself speeding up to pass people, must be some sort of primal urge to prove my hunting prowess). I felt really good except the last half mile or so. But my heart rate kept going up.
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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 |
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EZ recovery run on JRP. But who cares... Today I was interviewed by the Deseret News for an article titled, Utah has plenty of bars and more devils than hell. http://www.deseretnews.com/article/705370475/Utah-has-plenty-of-bars-and-more-devils-than-hell.html?pg=1 How cool is an article that mentions bars, devils, hell, Jesus, God, and nipples? And in the Des News no less.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.00 | 0.00 | 0.00 | 10.00 |
| Tried to run 9 proposed/hopeful/possible/? marathon pace miles @7:00 pace. They felt hard, too hard. My legs still feel Mondays faster miles. Hmmm.... Wind 20-24mph w/ gusts near 30mph 6:59 @ 152bpm. mixed but mostly downwind.
7:00 @ 157bpm. downwind.
7:03 @ 160pbm. downwind. 7:07 @ 163bpm. downwind.
7:06 @ 168bpm. upwind.
7:12 @ 170bpm. upwind1/2mile. Had to stop and adjust my shoe (watch stopped)
7:09 @ 168bpm. upwind.
7:13 @ 167bpm. mixed but mostly upwind. 7:02 @ 170bpm. downwind.
7:03 @ 172bpm. upwind 1/2mile. Average 7:05, but my heart rate was too high to sustain, but there was wind... I have a lot of work to do this summer.
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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 |
| EZ pace. Usually I'd be running on the nice and safe Jordan River Park Way trail through Rose Park (some locals are afraid of this part of town) during the week, but today I ran up City Creek canyon. Some lunatic walking down the canyon started yelling obscenities and threats at me and my dog as we were running up canyon. I'm not sure if he was psychotic, whacked on drugs, or both or what. I ran on the opposite side of the road and he did not make any movements toward me, just spewed verbal threats. I was concerned enough that running back down canyon I carried a good sized rock in my hand. A couple of runners coming up said they had received the same treatment. Luckily, when I passed him again he only launched another screaming verbal assault. I did find a city truck and told the driver who seemed happy to call the police. Oh well.... I need to learn not respond to such nonsense.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
| Downtown, Memory Grove, City Creek Canyon, back home. The upper part of the road is still snow packed, so I didn't go all the way up. Some icy sections before I turned around. It was a very nice day, NO one screaming threats and obscenities at me :) 7:56 @132bpm down and up
8.27-152 up
8.55-157 up
8.56-156 up
9.22-156 up
9.02-153 up
9.09-155 up
9.45-155 up ice and snow
7.59-148 down ice and snow 8.29-149 up and down some ice and snow
8.30-152 up and down? stopped to talk to biker? some ice and snow
7.10-155 down
7.14-151 down
6.47-161 down
6.52-163 down
7.27-158 should have finished stronger. I felt like I was putting in a decent slower than race pace effort but my heart rate was pretty low... Is this because I'm tired and feel a little bit sick (sore throat)?
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| About 5ish miles in and near Bryce NP. Feeling like I'm getting sicker. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| SICK. My head feels like a giant mucus-filled zit. I wish I could pop it and be done with it. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| SICK. :( |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Trail in north Phoenix. Still sick.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 3.00 | 0.00 | 6.10 |
|
Trail n. Phoenix. Still sick but trying not to loose too much of the limited fitness I have, so I ran 3 intervals.
Times meaningless due to trail with hills (and this stupid cold).
6:57 @ 156bpm 7:25 @ 165bpm 7:35 @ 170bpm Also- Garmin says I ran 139.1 miles at 4:59 ave. pace, most miles were at ~0.50 pace. Woo Hoo. (I'm amazed that the Garmin tracked when it turned on in my bag.)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| SICK. This is the worst cold I've had in years. Yuck. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 5.00 | 0.00 | 0.00 | 6.10 |
| North Phoenix trail. Still sick. Garmin battery dead. Tried to do some tempo miles. I really faded toward the end.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 6.00 | 0.00 | 7.20 |
| JRP. Still sick but on the mend. Mostly just phlegm and a bit of a cough, especially when I stop running. 2x3 miles at <M pace w/ 1/2 mile recovery jog between. 6:47-156bpm, 6:48-165bpm, 6:44-169bpm. tailwind? 6:47-164bpm, 6:49-172bpm, 6:47-175bpm. 6-10 mph headwind, gusts to ~17. Rain during 1st and 2nd mile. Heart rate up a bit but they felt easy. No doubt the lack of miles last week is why. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Recovery pace miles on the JRP. For me on this day that meant my pace was just under 9:00. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 10.00 | 0.00 | 0.00 | 10.40 |
| 10 miles JRP @ MP pace? ave 7:00, 160bpm. 6:59-146bpm, 7:00-155bpm, 6:56-158bpm, 6:58-158bpm, 7:04-161bpm, 6:58-163bpm, 6:58-163bpm, 7:00-165bpm, 7:04-165bpm, 7:06-166bpm (still a bit snotty from my cold, but just a bit)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| recovery miles. Feeling ok but not 100%. Neighborhood, downtown, Memory Grove, City Creek Canyon, home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| Busy day. I did not run until the evening. Slow miles. I could not get me legs to move... Oh well, at least I got it done. Still felt a bit sick. City Creek canyon has a lot of water on the road- wet feet. The road is not plowed to the end and still has deep snow just before the upper bridge. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3.3 walking miles with the family. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 6.00 | 0.00 | 7.60 |
|
JRP 3x2w 1/2 mile recovery. 6:47-153bpm, 6:42-164bpm. 6:48-159bpm, 6:42-170bpm. 6:47-163bpm, 6:47-171bpm. In comparing pace and heart rate with long intervals in April, I can see improvement. That's hopeful, if not for Ogden, then for a fall marathon.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| City Creek. Naked, i.e., no Garmin or watch. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
|
JRP. wind 10mph with gusts near 20mph.
ave for pace miles= 6:58, 167bpm 6:57-156bpm, 6:57-164bpm, 6:56-167bpm, 6:55-169bpm, 6:59-171bpm, 6:58-169bpm, 6:59-171bpm, 6:59-170bpm, 6:55-170bpm, 7:01-172bpm. I got it done but it did not feel easy. My average pace was fine, down a couple of seconds, but my heart rate was up 7bpm ave. Hmmmm....
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| EZ on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Very easy run, more like a stroll. Memory Grove, City Creek Canyon... Do I need a goal for Ogden??? I've run Ogden twice (07 & 08) and finished in 3:18 on both occasions.
So here are some potential goals. Please vote for one or more, but keep
in mind that while I've been running, I have not trained for Ogden.
a-Finish under 3:18. Possibly possible.
b-Finish over 3:18, aka don't finish in 3:18. Most realistic.
c-BQ for Boston 2012- <3:20:59 I'm not planning to run Boston in 2012 but I've already qualified.
d-BQ for Boston 2012 -5 mins for priority early registration.... <3:15:59 I already did this at Boise.
e-BQ for Boston 2012 -10 mins for even earlier registration.... <3:10:59 Likely to blow up in the attempt.
f-BQ for Boston 2012 -20 mins.... <3:00:59 I am not ready for this!
g-Sub 3 I am not ready for this! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Memory Grove, 11th Ave, City Creek Canyon. Decent effort and felt pretty good. Came home to find our house had been robbed while I was on my run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
|
2x3 mile on JRP. I felt pretty good, despite having run late in the day after a very stressful day. Unfortunately I forgot my heart rate strap. It would have been nice to know if my perception of not working too terribly hard matched my heart rate. 6:49, 6:48, 6:38 6:49, 6:49, 6:46
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| EZ on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.00 | 0.00 | 0.00 | 10.50 |
| Tempo run on the JRP. wind = 9-15 mph with gusts to 23mph. I forgot my heart rate monitor strap again. 7:00 ave pace. My legs felt tired. 6:57, 6:59, 7:00, 7:01, 7:01, 6:58, 7:01, 7:02, 6:59, 7:03 The last mile required way too much effort. Oh well. No more fast miles till Ogden. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| EZ on JRP w/ co-worker. Legs tired, but no more hard runs till Ogden. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| EZ. Downtown, Memory Grove..... Still a kind of tired with heavy legs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ. Memory Grove, City Creek.... tic,tic,tic.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| EZ on JRP. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| EZ. Random route around Logan. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ. Random route around Logan. I don't feel ready for Ogden, but I guess I'm as ready as I'll ever be. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| |
| | Race: |
Ogden Marathon (26.2 Miles) 03:17:13, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
Unlike previous Ogden races, I did not finish in 3:18, but only just barely- 3:17:13. Ave pace 7:32. I did not do much training specifically for this race, since it came 2 months after the Buffalo Run 50k, a slower trail run. Between the two I recovered, then added speed and tempo runs, then tapered. I did one crummy 18 miler and a bunch of decent 16 milers. I didn't have much of a race plan but sort of thought I might shoot for 7:00-7:15 pace for the first 8 downhill miles, then 7:15-7:30 for the rollers through the half, then pick it back up after the uphill. The first 8 went swell. Somewhere near the 1/2 my quads started to hurt. I was thinking, "this is way too early for this much pain, I'm going to die..." Well I couldn't pick the pace back up but I didn't die either. 7mi split-Pace 1/2 split-Pace 18mi split-Pace 23mi split-Pace 00:49:38-7:05 01:35:59-7:20 02:18:14-7:41 02:52:31-7:30 Here are my splits and heart rate for this year - 2008 - 2007 1- 7:07/154 - 7:31/153 - 7:43 2- 7:17/159 - 7:27/165 - 7:24 3- 7:09/159 - 7:25/164 - 7:07 4- 7:10/160 - 7:28/165 - 7:27
5- 7:09/161 -
7:21/167 - 7:36*
6- 7:10/161 - 7:30/166 - 7:20ave 7- 7:11/160 - 7:25/166 - 7:20ave
8- 7:11/160 - 7:27/165 - 7:20ave
9- 7:29/162 - 7:33/168 - 7 :32*
10- 7:27/163 - 7:31/168 - 7:32ave
11- 7:37/164 - 7:43/168 - 7:33
12- 8:03/161*- 7:34/169 - 7:18
13- 7:38/163 - 7:39/170 - 7:48*
14- 7:29/163 - 7:37/168 - 7:19
15- 8:05/163 -
8:01/170 - 7:34
16- 7:30/166 - 7:55/169 - 7:34ave
17- 7:30/166 - 7:55/169 - 7:34ave
18- 7:26/163 - 7:14/170 - 7:09
19- 7:33/166 - 7:19/171 - 7:09ave
20- 7:37/167 - 7:31/170 - 7:09ave
21- 7:36/166 - 7:28/171 - 7:09
22- 7:34/168 - 7:19/170 - 7:09ave
23- 7:35/167 - 6:48/173 - 7:19
24- 7:41/171 - 7:21/175 - 7:43
25- 7:44/171 - 7:56/172 - 8:00ish
26- 7:49/174 - 7:59/172 - 8:00ish ave 3:17:13 - 3:18:53 - 3:18:07 *pee stop. 2007 was a goal race. 2008 I paced people for the first 18. So I started and ended at a faster pace than in the past but my finish time was almost the same. I just had no speed coming down from the dam. My heart rate was slower. Is this just old age? I think the early quad pain tells me I need to do more downhill training, especially for St. G?? I stuck around at the finish for over an hour, but didn't see anyone other than Kathy. Why?
| |
| | Race: |
DNR 5k (3.1 Miles) 00:21:33, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 3.10 | 0.00 | 0.00 | 3.70 |
|
Wednesday was my work's annual lunchtime 5k. Turnout was
pretty good with 50 or 60 runners and walkers. This year we even had bib
numbers.
I just ran Ogden 4 days ago, my legs still felt like hamburger,
and I did not want to hurt myself. So I ran it at what would normally be an easy
pace. This was good enough for 1st Masters, 2nd Male, and 3rd Overall, which is
of course completely meaningless as this was my work's lunchtime 5k.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A long weekend of hiking and climbing in the slot canyons of the San Rafael Swell with the fam..... Great fun. I'm sore in strange places. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| EZ on JRP. I'm sure I was still a bit sore. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Just some more ez recovery miles on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Not sure on the miles, but who's counting? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I ran from a trail head in the upper Aves to the summit of Little Black Mountain. This is part of the course for Saturday's race. I had planned to run the course through to City Creek canyon but there was enough snow on the ridge at Smugglers Gap that I turned around. The drop into the canyon is steep and the trail would have been buried. I was running out of time, didn't have any gear, and was solo. The snow will continue to melt but I can't imagine the decent into City Creek will be melted out in a week. On Saturday (day after I was up there) the race director tried to hike in supplies to the Smuggler's Gap aid station but was denied by the deep snow. This could be an interesting race. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| It is big trash pick up time in Rose Park. So I ran through the neighborhood and looked at big trash piles. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.25 | 5.75 |
|
Ladder at 6:00 to 6:10 pace w/ 1/4 mile recovery jog. 69° w/ 8 mph wind.
0.5 warmup. 0.25, 5:52 (trying to find pace, oops too fast) hit stop instead of lap.... ran 0.13 before I realized... doubled back and started over. 0.5, 5:57 0.75, 6:08 (ouch) 0.75, 6:07 (more ouch) 0.5, 6:10 (could have been faster)
0.25, 5:56 0.13, 5:33 (just because of the previous 0.13 w/o Garmin) 0.3 cool down.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| JRP ez. | |
| | Race: |
Wahsatch Steeplechase- No. Dude Peak Derby- Yes. (14 Miles) 02:25:17, Place overall: 34, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 14.00 | 0.00 | 0.00 | 15.00 |
|
If I had to choose, I’d probably
choose the Wahsatch Steeplechase as my favorite race. Boston has the cheering crowds. St. George is fast and friendly. But the Wahsatch Steeplechase is fun, fun,
fun. I wish I could talk some
of you into running it. This race is not
just for faster runners. There are
plenty of 4, 5, 6, and even 7 hour finishers (the cut off is 6 hours). “Bueller?...
Bueller?... Bueller?” “Class? Anyone?
Anyone? Anyone?…”
There
was still too much snow to run the course, so for the second time in some 30
years an alternate was used. Not to
fear, the alternate, while not as adventuresome as the original, was still great
with 14 miles and 7,200 feet (elevation gain + loss) of beautiful views and fun
trails. We ran an out and back/loop from
Memory Grove up to Dude Peak on the northwest side of City Creek Canyon. The final mile or so to and from Dude Peak is
plagued with loose marble to softball sized rocks, making for some careful,
attentive running. Luckily I only rolled
each ankle once, on the way up, and not very badly. The course included a steep decent back into
City Creek Canyon with a drop of >1,100 feet in about a mile.
Last
year a friend beat me by less than a minute, the year before I beat him by 7 minutes.
This year could have been a rematch but he
ran with his 11 year old son! This coupled
with the alternate course took the pressure off. This means less recovery time before I can get
back to training for St. George.
While
my finish time was not spectacular, my finish sort of was. With about a mile to go I was having a
conversation with someone who was passing me.
We decided it was too late in the race to be at conversation pace, so he
picked up the pace and I tried to follow. We started picking off runners, while he
eventually left me behind. As I neared
the finish I had one more guy in my sights and I figured I could just pass him
at the line by maintaining my pace. A few
yards before the line I was just off his right shoulder when he finally saw me coming. The guy took a flying leap and beat me. In doing so he tumbled down a grassy incline
after the finish with me close in tow.
We crashed, skidded, and rolled.
Slowest
mile: mile 7 @ 16:09 (included a quick
pit stop)
Fastest
mile: mile 14 @<6:34 (last mile, I
forgot to stop my Garmin)
2:25:17. 34th of 249.
http://connect.garmin.com/activity/92178674
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| JRP. 1.5 miles at a faster pace with the fast guy. 1.5 slow miles alone. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| JRP ez. Just a bit of soreness remains in my quads and left ankle. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| JRP EZ. I was hoping to run intervals but I felt like I really needed another recovery day. It is finally warm, but only for today I think.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 3.30 | 6.00 |
|
JRP. Ladder of intervals, 0.25, 0.5, 0.25, 0.75 0.75 0.5 0.25, & 0.3 with 0.25 very slow recovery jog/walk. Goal pace <6:10
0.5 warmup 0.26 @ 5:59 0.51 @ 6:07 0.75 @ 6:06 0.75 @ 6:03 0.5 @ 6:08 0.25 @ 6:08 0.3 @ 5:57 0.6 recovery When I run hard intervals I feel awful and have negative thoughts while I'm doing them. Then almost as soon as I'm done I feel pretty good and have positive thoughts.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| EZ. Downtown, Memory Grove.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.60 | 0.00 | 0.00 | 8.10 |
| Mouth of Provo Canyon up river trail past Bridal Veil Falls and back. This should have been a pace run but I'm not sure what pace to run uphill and downhill. I just ran hard uphill and tried to keep it below 6:45 downhill. 1.1 mile warmup. 3 miles up canyon. 3.6 miles down canyon. 0.4 mile cool down. up 7:10, 7:28, 7:43 down 6:45, 6:42, 6:41, 6:45 ave.- 7:03 http://connect.garmin.com/activity/93736112
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sluggish run.
Woke up the last two mornings with a mild fever. Then by mid day I feel better. Hmmmm....
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 3.30 | 5.90 |
| JRP. 6 x 1/2 mile intervals w/ 1/4 mile recovery jog, walk, or crawl. 77°.
1/2 mile warmup. Pacing on intervals- 5:52, 5:54, 5:56, 5:56, 5:55, 5:56, extra 0.3 mile at 6:00. 1/2 mile cool down. Running that fast didn't feel good!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| JRP Just not feeling it.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| JRP. Hardest easy run in a long, long time. Just a slog... Should have done a pace run but did not feel up to it.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Provo River Trail. Felling better but not 100%. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Mouth of Provo Canyon up river trail past Bridal Veil Falls and
back. Same as last week, ran hard uphill and tried to keep it
below 6:45 downhill. 1.1 mile warmup. 3 miles up canyon. 3.6 miles down canyon. 0.45 mile cool down. up 7:28, 7:36, 7:51 down 6:46, 6:40, 6:47, 6:36 ave.- ~7:08
Last week up 7:10, 7:28, 7:43 down 6:45, 6:42, 6:41, 6:45 ave.- 7:03 So slower than last week. I'm glad this running week is over and hope next week will go better.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training. I was going to run in the late afternoon but fell asleep on the sofa. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.30 | 5.80 |
| JRP. Goal was a 3.3 mile interval ladder at <6:10 pace with 0.25 recoveries. But summer is here. I took an early lunch and it was still 88° by the time I was done. Plus the wind was blowing 17 mph w/ gusts to 25 mph.
0.25- 6:10, 0.5- 6:05, 0.75- 6:12, 0.76- 6:13, 0.5- 6:17 (feeling the headwind), 0.25- 6:04 (downwind), 0.3- 6:08. A lot of walking and trying to cool off during the recoveries. Not at goal pace but considering the heat, not so bad?
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Really slow on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 4.00 | 0.00 | 0.00 | 6.30 |
| JRP. Goal was 6 miles at 6:50 pace. I failed miserably. It was only 72°, so it wasn't the heat. I don't know but I just crashed and burned. I couldn't keep pace for even 4 miles. Very discouraging. I'm not sure what to think. Should I adjust my training, give up on goal time, or just dismiss it as a bad run? Are my legs and the rest of me tired from faster intervals even though my mileage is low? Hmmm...
0.3 warmup. 6:49, 6:49, 6:54, 7:07 and I was done. 2 miles slothing it back in.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| EZ pace up City Creek. Very slow and Pretty tired by the end. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| EZ City Creek. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| EZ City Creek with dog. The last mile or so I ended up on a 1/2 mary race course. I joined some of the back of the packers. Very fun. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Planed on intervals in the morning but my stomach wouldn't have it. Oh well, tomorrow.... EZ JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 3.00 | 5.20 |
|
JRP 74°-76° (not too bad but it felt plenty hot). Goal 3 mile ladder at <6:10 pace with 1/4mile recovery crawl, jog, walk, slog. 0.25-6:09, 0.5-6:09, 0.75-6:09, 0.75-6:09, 0.5-6:06, 0.25-5:56 (Last one too fast. Will I pay for this when I again attempt a pace run on Friday?)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day of rest and moving back into my office after new carpet..... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 7.00 | 0.00 | 0.00 | 8.75 |
| I think this weeks pace run went much better than last weeks aborted attempt. I ran up and down City Creek Canyon. My goal was a hard but sustainable pace uphill and sub 6:50 downhill. 0.65 mile warm up, up the the hill to canyon road. 1.1 mile cool down. Up hill paces- 7:38, 8:18, 8:36. Up 3 miles average- 8:10. Up and down mile- 7:31. Downhill- 6:16, 6:24, 6:08. Down 3 miles average- 6:16. I hope this was good enough. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| I forgot my sunglasses. Less than a half mile into it my Garmin battery died. Then about a 1/2 mile later my audio book/ MP3 player battery died. Oh well it was a nice morning and the creek made good music. Legs not so bad after yesterday's tempo work, tired by the end but not too bad.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| EZ up City Creek with dog. Dog got too hot and S L O W E D down.... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k ez City Creek. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 3.00 | 5.20 |
|
JRP. Goal- 3 mile ladder @<6:10 with 1/4 mile recovery walk and jog. 80° but some clouds, 7 mph wind, 45% humidity (high for here). 0.3 warmup. 0.25-6:03, 0.5-6:07, 0.75-6:09, 0.75-6:08, 0.5-6:03, 0.25-6:02. 0.6 cool down. These didn't feel as miserable as they have in past weeks.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day of rest. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 7.00 | 0.00 | 0.00 | 8.25 |
| Same run as last Friday. 1/2 mile warmup. 7 pace miles up and down City Creek Canyon. Uphill this week vs. last week.
7:39 / 7:38 8:15 / 8:18 8:36 / 8:36 ave 8:10 / 8:10
Up and down
7:26 / 7:31 Downhill 6:19 / 6:16 6:16 / 6:24 5:57 / 6:08 ave 6:11 / 6:16
Run ave. 7:13 / 7:16 Amazing similarities especially considering I was running by feel and didn't know last weeks splits.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| City Creek EZ |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
|
City Creek EZ. I tripped on the blasted dog leash and fell flat on my face when crossing a wide street (300 West). Luckily the car stopped for me to pick myself back up and hobble off.
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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 |
| City Creek EZ. Slow up hill. Down hill paces not so bad. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 EZ recovery on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 3.00 | 5.60 |
| Same interval ladder as previous weeks. 79°, 47% humidity (really balmy for around here), 8 mph south wind. Almost exactly the same conditions as last week. Here are my times as compared to previous weeks (most recent to the left). I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...
1/4- 6:10, 6:03, 6:09, 6:10, 5:59, 5:52
1/2- 5:59, 6:07, 6:09, 6:05, 6:07, 6:57
3/4- 6:05, 6:09, 6:09, 6:12, 6:06, 6:08
3/4- 6:06, 6:08, 6:09, 6:12, 6:03, 6:07
1/2- 6:06, 6:03, 6:06, 6:17, 6:08, 6:10
1/4- 6:00, 6:02, 5:56, 6:04, 6:08, 5:56
°F 79° 80° 76° 88° 69° 69°
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 EZ JRP | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 7.00 | 0.00 | 0.00 | 8.30 |
| Same run as last 2 weeks. 1/2 mile warmup. 7 pace miles up and down City Creek Canyon. Uphill this week vs. last 2 weeks.
7:28* / 7:39 / 7:38 8:33 / 8:15 / 8:18 8:36 / 8:36 / 8:36 ave 8:12 / 8:10 / 8:10
Up and down
7:16 / 7:26 / 7:31 Downhill 6:12 / 6:19 / 6:16 6:15 / 6:16 / 6:24 5:57 / 5:57 / 6:08 ave 6:08 / 6:11 / 6:16
Run ave. 7:11 / 7:13 / 7:16 As I was nearing the starting point of my tempo run I saw a bunch of runners headed up the road. A bunch as in about 300 or 6 buses full! It looked like some sort of company team building run. I started in front of the biggest mess of them and passed many of those in front of me. This probably explains why my first mile was 10 seconds fast, which explains why my second mile was 15 seconds slow. Otherwise amazing similarities especially considering I was running by feel and didn't know last weeks splits.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| City Creek EZ. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| City of Rocks Idaho. Up, up, down, up, up, up, up, and back. XT rock climbing with kids and friends. My first time ever.
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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 |
| EZ pace. City of Rocks, ID
XT- more rock climbing with kids and friends.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.00 | 5.50 |
| Same interval ladder as previous weeks. 88°, 10-15 mph south wind. Too hot to run fast.
Here are my times as compared to previous
weeks (most recent to the left). I didn't wear a heart rate monitor
and was not running as fast as I could, so this means nothing...
1/4- 6:08, 6:10, 6:03, 6:09, 6:10, 5:59, 5:52
1/2- 6:05, 5:59, 6:07, 6:09, 6:05, 6:07, 6:57
3/4- 6:05, 6:05, 6:09, 6:09, 6:12, 6:06, 6:08
3/4- 6:05, 6:06, 6:08, 6:09, 6:12, 6:03, 6:07
1/2- 6:07, 6:06, 6:03, 6:06, 6:17, 6:08, 6:10
1/4- 5:53, 6:00, 6:02, 5:56, 6:04, 6:08, 5:56
°F 88° 79° 80° 76° 88° 69° 69°
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ez on JRP in the afternoon. Nice and balmy. Perfect for a s l o w run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 8.00 | 0.00 | 0.00 | 9.30 |
|
Same run as last 2 weeks, but 1 mile longer (1/2 mile further up canyon). 1/2 mile warmup. 8 pace miles up and down City Creek Canyon. Uphill this week vs. last 3 weeks.
7:45-157bpm. 7:28 / 7:39 / 7:38 8:28-161. 8:33 / 8:15 / 8:18 8:49-160. 8:36 / 8:36 / 8:36 8:34-162. ave 8:39-160 8:12 / 8:10 / 8:10
Downhill 6:31-165 6:21-170 6:12 / 6:19 / 6:16 6:17-171 6:15 / 6:16 / 6:24 6:07-174 5:57 / 5:57 / 6:08 ave 6:19-170 6:08 / 6:11 / 6:16
Run ave. 7:21-164 7:11 / 7:13 / 7:16 Two steps forward and one step back. Strong effort and slow splits. I am tired and my legs are more tired. During every mile my legs felt fatigued. Last time I ran intervals in 88° heat on Tuesday my Thursday tempo run went even worse. So, maybe it was that or maybe I am just sort of worn out? Despite my fatigue and slowness, I feel ok about this run. Tomorrow's longer run could be interesting.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| EZ pace up City Creek. Legs feel tired and heavy. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| EZ Big Cottonwood Canyon. Spruces, Doughnut Falls... Trail and road. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 3.00 | 4.20 |
|
Same interval ladder as previous weeks.
Here are my times as compared to previous weeks (most recent to the left). I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...
1/4- 5:58, 6:08, 6:10, 6:03, 6:09, 6:10, 5:59, 5:52
1/2- 6:03, 6:05, 5:59, 6:07, 6:09, 6:05, 6:07, 6:57
3/4- 6:05, 6:05, 6:05, 6:09, 6:09, 6:12, 6:06, 6:08
3/4- 6:08, 6:05, 6:06, 6:08, 6:09, 6:12, 6:03, 6:07
1/2- 6:06, 6:07, 6:06, 6:03, 6:06, 6:17, 6:08, 6:10
1/4- 5:46, 5:53, 6:00, 6:02, 5:56, 6:04, 6:08, 5:56
°F 79° 88° 79° 80° 76° 88° 69° 69° Over and Done!! Next week I switch to long intervals at sub 6:40 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.12 | 0.00 | 0.00 | 0.00 | 7.12 |
| Late afternoon run on JRP. Not super hot, 87°, but muggy. Legs feel dead. I feel tired and super duper slow. Maybe I should take tomorrow off or at least not run my tempo run? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 8.00 | 0.00 | 0.00 | 9.25 |
| After yesterday afternoon's slog I wasn't sure I wanted to attempt, and fail, today's pace run. But I decided to warm up and then decide. After a slow warm up, I decided I might as well get it over with. I'm in the field the next two days and it might be hard to get a run in.... I kicked but running up that canyon and did not totally fade running down. Uphill this week vs. last 4 weeks.
7:25 7:45 / 7:28 / 7:39 / 7:38 8:01 8:28 / 8:33 / 8:15 / 8:18 8:11 8:49 / 8:36 / 8:36 / 8:36 8:17 8:34 ave 7:58 8:39 / 8:12 / 8:10 / 8:10
Downhill 6:39 6:31 6:14 6:21 / 6:12 / 6:19 / 6:16 6:18 6:17 / 6:15 / 6:16 / 6:24 5:55 6:07 / 5:57 / 5:57 / 6:08 ave 6:16 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:07 7:21 / 7:11 / 7:13 / 7:16 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Dino quarry with paleo for work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| EZ | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| EZ City Creek. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| EZ City Creek again. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| EZ JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 6.00 | 0.00 | 8.10 |
| JRP 83°. Goal was 3 x 2 miles at <6:40 pace with 1/2 mile recovery. 6:38, 6:39 6:40, 6:38 6:39, 6:48 Bummer. I just couldn't maintain the pace. Maybe it was the heat? 83 is not too bad for running ez, but too hot to run fast.
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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 |
| EZ JRP. Tired. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 8.00 | 0.00 | 0.00 | 9.30 |
| Uphill this week vs. last 5 weeks.
7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:16 / 8:17 / 8:34 ave 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Downhill 6:40 / 6:39 / 6:31 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 Not my best week but I got it done, and did ok, even good enough.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
| City Creek ez. some slog miles, especially going up. But overall better than expected. Felt pretty good toward the end. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| City Creek EZ. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| EZ JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 6.00 | 0.00 | 7.50 |
| JRP ~75°. Goal 3,2,1 intervals at <6:40. 1/4 warm up. 3- 6:36, 6:39, 6:37, (+527ft at ~6:13 to make it a 20:29 5k). Not a walk in the park but didn't feel too bad. 1/2 mile recovery. 2- 6:40, 6:36. 1/4 mile recovery. 1- 6:38. 1/2 mile cool down. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| JRP. A nice enough run today. I listened to a decent book. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 9.00 | 0.00 | 0.00 | 10.30 |
| Uphill this week vs. last 6 weeks. Added one mile.
7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:25 / 8:16 / 8:17 / 8:34 ave 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Up & Down 7:34 Downhill 6:27 / 6:40 / 6:39 / 6:31 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16
The added mile has some steeper sections so I'll consider this run a success. My left ankle is a bit sore as is my right quad (probably I'm compensating with the quad?) I feel like I may be running on the edge of what I can do speed work and hill wise without getting hurt? The final couple of miles on this run I got into a groove where my legs kept turning over even though my muscles felt like jello. That was kind of cool. Except for the final mile or so I think I was running at an aerobically sustainable pace (maybe this is post run wishful thinking). Not sure how long my legs could hold out at this effort though. A taper will sure help.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| EZ downtown and City Creek. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| EZ. City Creek. Felt ok. Not as tired or sore as Friday. The day off did me some good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| JRP. 3 miles with a coworker. It has been really warm as of late. But I know that will come to an end too soon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 6.00 | 0.00 | 7.90 |
|
JRP ~88°! Goal 3,2,1 intervals at <6:40. Stopped to wet my shirt in the sink between intervals. 1/4 warm up. 3- 6:35, 6:34, 6:37 (last week @ 75° 6:36, 6:39, 6:37) 1/2 mile recovery + shirt soaking cool down. 2- 6:39, 6:38 (6:40, 6:36) 1/2 mile recovery. 1- 6:35. (6:38) 0.7 mile cool down. I'm surprised I got these done. They got progressively shorter and harder, maybe because of the heat. Though I cooled down a lot between them.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| JRP EZ. 95°. Plenty warm, but any day that will change. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 9.00 | 0.00 | 0.00 | 10.40 |
|
Average low for this date is 61°. This morning's low was 78°! It was 81° by the time I finished my early morning run. Sheesh! Uphill this week vs. last 7 weeks.
7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:38 / 8:25 / 8:16 / 8:17 / 8:34 ave 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Up & Down 7:40 / 7:34 Downhill 6:26 / 6:27 / 6:40 / 6:39 / 6:31 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 I think I'm due for a really good tempo run, but today wasn't it. My legs were tired, perhaps in small part from previous hot weather runs. Plus it was kind of warm this morning. Still some soreness in my left ankle.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| EZ City Creek. Had to take a detour into the canyon due to a minor landslide that closed the road. Tired legs but felt pretty good overall. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| EZ. Downtown, City Creek. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| ez on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 6.20 | 0.00 | 7.60 |
| Early am run. No time for my normal 6 miles of sub 6:40 pace so I warmed up then ran from capitol to Memory Grove, recovered, then ran back. Pretty close to the Leprechaun Lope (and others) 5k route. This is a hilly route. splits- 7:07, 6:41, 6:09, ~5:57 to finish. 20:34/ 6:37. (more down than up) 1/2 mile recovery. 8:25, 7:33, 6:38, ~6:06 to finish. 23:15/ 7:29 (more up than down) Some ankle soreness. Didn't feel great about these. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| too much time at work..... no run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 9.00 | 0.00 | 0.00 | 10.40 |
| Uphill this week vs. last 8 weeks.
7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34 ave 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Up & Down 7:39 / 7:40 / 7:34 Downhill 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 Not too good but at least it was not the worst of these runs. I could here my feet slapping the ground on the downhill and my ankle hurt a bit. So was my form poor because my ankle is a bit out of sorts or was my ankle a bit out of sorts because my form was poor?
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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 |
|
10 miles starting and ending at 10,000 feet elevation! We spent the weekend in a decommissioned forest fire lookout tower in Snowy Range of Wyoming. It was one room with windows all around and 55 feet in the air (on stilts). The views were incredible. We could see 360° for 100s of miles! But it was a long climb down when you had to pee in the night! 
  
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10 miles starting and ending at 10,000 feet elevation. Dirt road and a bit of trail. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
|
8 miles starting and ending at 10,000 feet elevation. The elevation made for really SLOW running! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 6.00 | 0.00 | 7.80 |
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JRP 79° Goal 3,2,1 intervals at <6:40. 1/4 warm up. 3- 6:37, 6:38, 6:38, 1/2 mile recovery. 2- 6:38, 6:38 (this mile felt WAY too hard!), 1/2 mile recovery. 1- 6:37 0.6 mile cool down. Not a great run, once again. ugh.
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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 |
| EZ on JRP in the afternoon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 10.00 | 0.00 | 0.00 | 11.40 |
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Uphill this week vs. last 9 weeks. (5 miles up this week)
7:30 / 7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:13 / 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:14 / 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:24 / 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34 8:33 ave 8:11 / 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Downhill (5 mile down this week) 6:11 6:29 / 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31 6:24 / 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:10 / 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:54 / 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:14 / 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:12 / 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 Finally a good tempo run. Not my fastest but fast enough for 10 miles up and down canyon. My leg muscles were definitely tired. Maybe I'm learning how to run fast (for me) on tired legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| 17.3 mile on tired legs. Downtown, Memory Grove, City Creek, Home. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| downtown, city creek. tired legs but ok. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 ez with dog. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 6.00 | 0.00 | 8.10 |
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3,2,1 mile intervals. Kept a sub 6:40 pace for every mile. Felt better than last week. This training program doesn't have much of a taper. :( | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 10.00 | 0.00 | 0.00 | 11.25 |
| Today's tempo run was a dud, bomb, bust, flop, lemon, debacle, flub, bummer, failure, fiasco, disaster, tragedy, calamity, catastrophe, train wreck, cataclysm... Well maybe it wasn't all that but it was poor. My head wasn't in it. I had no strength and no turn over. I started slow, finished slower, and dogged every mile in between. I am not sure why I couldn't move. I really can think of no good reason for it. I am sure glad it wasn't race day. Ave pace- 7:48, about 40 seconds slower than it should have been. Every split was my slowest of this training cycle. I don't think I'll even record them. On the bright side, this run is done and now behind me, thankfully! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Very slow and ez pace. OK but tired. Should have run 6 miles today but forgot to look at my training plan. I guess I'll make this a short 8 to 10 mile day and call it good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Another slow and ez run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| City Creek. Starting to feel more normal. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| City Creek ez miles. Last week before race week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 5.00 | 0.00 | 6.40 |
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I have been doing 3, 2, 1 mile intervals at sub 6:40 pace. I decided to do 2.5, 1.5, 1 mile intervals to give my legs a bit of extra rest. I kept pace with effort but without problems. I had to restart the first interval after a pit bull barreled out and tried to trip me. grrr.... Then I scared the begeezes out of some poor women who were walking on the trail. All I did was run past them, but I guess they didn't hear me coming (and I am pretty scary looking). oops. Woo Hoo this is the last of these runs for the season.
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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 |
| JRP ez. Legs tired but ok. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 9.00 | 0.00 | 0.00 | 10.30 |
| Plan called for 10 tempo miles but I cut it down to 9 because I thought my tired body could use a bit more taper. Uphill this week vs. last 10 weeks. (Last week was awful and not recorded.) 7:34 / 7:30 / 7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:19 / 8:13 / 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:21 / 8:14 / 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:25 / 8:24 / 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34 ave 8:09 / 8:11 / 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10 Up and down hill 7:29 Downhill 6:22 / 6:29 / 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31 6:25 / 6:24 / 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:19 / 6:10 / 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:59 / 5:54 / 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:16 / 6:14 / 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16 Run ave. 7:15 / 7:12 / 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 Today's run went so much better than last week! I felt pretty good after the run as well. NO more speed work til race day! Yea! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| EZ in City Creek canyon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| SSDD |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| EZ |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| EZ |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| tic, tic, tic... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| tic, tic, tic... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| It is hot in St George. oh well. | |
| | Race: |
(26.2 Miles) 03:05:58 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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My goal was sub 3, but I was never convinced I could run that and I didn't. I started a bit too slow and got progressively slower. Thing is, I didn't really care that I wasn't hitting my splits. Toward the end my motivation was just to keep running so that I could cross the finish line and stop running. I fueled and hydrated well. I didn't feel the heat was a problem. The head wind wasn't an issue. I am neither satisfied nor really disappointed. I don't feel burnt out, just ambivalent. I think I like running a lot more than I like trying to run fast (for me). I did get to see quite a few forum friends, including meeting the famous Kelli and her husband for the first time. Kelli must have been right on my heels at the finish. I'm surprised she didn't run me over. The big question is, what's next? The Slam? More trail races? Another shot at sub 3? Gluttony? Slothfulness? I really wish races didn't fill up so early so that I could ponder for a long time.
Splits: 2011 2009 goal 1 6:55 6:58 6:52
2 7.00 6.56 6.52
3 6.48 6.41 6.40
4 6.45 6.43 6.32
5 6.51 6.48 6.48
6 6.34 6.35 6.48
7 6.40 6.34 6.48
8 8.01 7.48 7.37
9 7.25 7.20 7.17
10 7.22 7.08 7.05
11 7.36 7.29 7.21
12 7.14 7.05 7.01
13 6.47 6.58 6.48
14 6.54 6.45 6.40
15 6.31 6.24 6.28
16 6.31 6.23 6.40
17 6.44 6.34 6.40
18 6.50 6.47 6.40
19 7.28 7.13 7.01
20 7.08 6.51 6.40
21 7.03 6.34 6.24
22 7.18 7.11 6.40
23 7.27 6.59 6.44
24 7.20 6.53 6.44
25 7.40 7.15 6.48
26 7.34 7.16 6.48
7:06 6:56 6:50 ave. pace On to my writing my next race report and then hopefully reading some race reports.
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| | Race: |
DNR Fall Fun Run (3.1 Miles) 00:21:12, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
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This year my work (DNR = Department of Natural Resources, not Dot Not Resuscitate ) held a fall 5k. It was rainy, windy, and cool. Not too many people showed up, not even the fast guy. Oh well, those who did show had fun. Again the gate out of our parking lot was closed. Oh well, we ran over to an open gate. I felt great for the first 500 meters or so, then my body remembered running St. George on Saturday.... then my body remembered having a slight cold. So it was just chug along to the finish. No watch, no splits.
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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 |
| Virgin river trail south from Bloomington. Most of the trail is closed because much of the trail is still washed out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| EZ in Diamond Bar, California |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6ish ez in Diamond Bar |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| About 4 miles, I think... JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 1.00 | 1.00 | 0.00 | 5.10 |
| 5 progressive run. Started at 9:00 pace, ended at 6:45. JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| ez on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| It's on my Garmin so I must of run it..... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| JRP. EZ. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Back on the trail again. Lower tower, BST, City Creek. :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| Downtown, Memory Grove. Ran with dog. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| JRP EZ run.     
To my friend Larry. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Have not post my runs for weeks.... so here they are. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| My son and I just drove my 20 year old truck nearly 1,600 miles while towing a trailer. We made it without any problems!!! We picked up the car from my grandfather's house and I made it to my friend's memorial (it was a luau). It was a heck of a lot of driving but well worth it. 
 My grandpa, son, dad's car, and me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
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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 |
| JRP ez. Felt really good today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| What a great day for a fall run! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran home at lunch to fix the oven so that my wife could bake pies! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Trail to lower towers; then BST to NSL, City Creek, and home again. Nice day. Nice run. Quite a few people out on the trail. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| EZ on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Same old, same old.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| EZ on JRP with coworkers. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Chilly and a bit wet. Ran the most recent section of the JRP to be paved. The trail now connects with the Legacy Parkway trail. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| EZ on JRP. Oddly the winds wasn't too bad. AND it was at our back most of the run, out and back! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| BST. It feels good to be back on trails, though my ankles felt it the following day. |
| | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| jrp |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| jrp. ssdd. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Kid #2 sick with strep. He wanted to go to school and didn't seem to feel very sick at all. The only reason I took him to the doctor (and missed my run) was that his sister had it. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| JRP- I'm in a rut. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Disappearing Moon Run I got up in the cold dark of morning and ran trails above my house. When I awoke the lunar eclipse had started and it progressed as I ran. It was pretty amazing. I pretended I was a neolithic man pondering the moons slow disappearance. I saw the full eclipse and then hit a section of trail where the moon was hidden behind a ridge line. I ran on, expecting to find a sliver of moon after I rounded a few more bends. But the sky was lightening in the east and when I again saw the western horizon I could never again find the eclipsed moon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| JRP. Garmin says I ran but I have no recollection of this specific day, or any of this week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| ??? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| ????? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| ????? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| ????????? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| I dunno.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Hmmmm.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| "The lunatics have taken over the asylum." |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Yep. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| Feliz Navidad! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Perfectly pleasant trail miles. Lower tower. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| CRAPY air quality so I ran from Churchill Rd to upper towers with dog. (It was bring your dog to work day. All the admins were out of the office :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Neighborhood, downtown, Memory Grove, home. Unfortunately warm for the end of the year!
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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 |
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Trails. It was cooler but still nice out. I didn't feel 100% so I cut it short. Finally a week with some reasonable, for not training, miles. 2080 miles for the year. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1684.36 | 280.60 | 81.80 | 33.90 | 2080.66 |
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