| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1512.51 | 242.30 | 81.90 | 6.10 | 1842.81 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| jrp. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| jrp. 1.5 weeks til it is time to start training for Ogden. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Too smoggy to run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I ran after work and to avoid the smog I ran from Churchill Drive to the upper tower and a bit beyond. It was a very enjoyable run. But the run is not in my Garmin??? Or maybe I'm loosing my mind. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Finally some snow! Some first tracks towards the lower towers but I ran out of time and had to cut it short. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| JRP. Battery died so I'm not sure on the mileage but who cares. This is my last slackard week before I start training for Ogden. I don't even know what training plan I'm going to use. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| JRP. Hmm... I don't really like having a political candidate staring at me from the advertising box on this page. Oh well. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| JRP EZ. The JRP connection to the Legacy Parkway Trail has less than a dozen boards till completion. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| EZ JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| I ran on the BST toward the U. It was a great run. One of the best I've had since summer. Hopefully I am ready to start training for Ogden on Monday. I've decided to use Hansons' Less-Is-More Plan for Ogden. This is the plan I used for St. George last year. Previously I've used Pfitz 18/70. My time at St. George was 4 minutes slower than my St. George PR but using an age adjusting calculator reduces that 4 minutes to 1 minute. Last year the ave temp on marathon day was 78° vs. 54° on the day I set my PR. Maybe warm enough to account for the extra minute? Maybe I did just as good with the Less plan? I guess the bottom line is, who cares. I'm not running to win anything. The Less plan will give me more time for other stuff. On the other hand the Less plan looks easier on paper that it feels to run it. I hope my body can handle the plan and the Slam. Oh I am not looking forward to speed work again. |
| | 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 with kids. It will be a day to remember. A day to compare all other bad snow days to. It was the worst Utah snow conditions I've ever seen. We were skiing on thin ice. The only place you could ski was the groomers and they had rocks, sticks, grass, logs, and all sorts of stuff poking through. It made me laugh. I read that Snow Bird has resorted to covering some areas with carpet! Pray for snow this week. The forecast looks promising. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
First day of training for Ogden. 8 years of running anniversary! Must motivate self for speed work tomorrow! Ugh...
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 3.00 | 0.00 | 5.70 |
|
1/2 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 0.9 cool down. Goal pace about 6:15 6:16, 6:13, 6:16, 6:20, 6:26, 6:07. OUCH. ~15mph south wind effected pacing. But so did no speed work since September.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| ez on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ez on JRP. Very warm, 52°. This has been the strangest winter and the worst ski season ever. :( | |
| | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Downtown. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ho hum another run on the JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 3.00 | 0.00 | 5.30 |
|
1/2 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace about 6:15 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. Faster, more consistent, and not quite as much OUCH as last week. (I'll probably suck wind next week....)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| same ol' lunch time run... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| I don't like running in the rain unless it is warm. It was kind of cold, so I cut it short. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Ran up City Creek canyon. Very pretty. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| I've caught my daughter's cold, or some such illness. Blah. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Blah... stinking cold. Hopefully it doesn't migrate into my chest. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 3.00 | 0.00 | 5.30 |
| Still have the cold, but it isn't so bad and I'm still not coughing. 1/2 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace about 6:15 6:10, 6:12, 6:13, 6:14, 6:09, 6:04 All at or under goal pace, plenty good enough. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| ez on JRP. 1st 3 miles with co-worker. Cold not quite gone. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 6.00 | 0.00 | 0.00 | 6.60 |
| JRP. Short warm up and cool down. 6 miles at roughly marathon pace in the middle. I was fearing my first pace run of this training cycle and I wasn't sure what to shoot for. Decided to aim for 7:00. I wasn't quite there. Aerobically I felt pretty good, but my legs weren't with me. My left leg had a knot near the shin for the first 4 or so miles. I felt out of balance and lacked power. 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06. Ran out and back. Mostly into the wind (14 to 17 mph) on the way out. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| EZ JRP. The JRP now connects to the Legacy Parkway Trail.... I could run for miles and miles and miles on paved trail. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Downtown, Memory Grove, home |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 ez on JRP. What a strange winter. I've been wearing shorts on the majority of my runs since the start of the year. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 3.00 | 0.00 | 5.30 |
|
1/3 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 2/3mile cool down. Goal pace about 6:15 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave. Not too much ouch until the 5th one. Previous weeks: 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:10 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave 6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:16 ave
| |
| | 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. Tired legs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 6.00 | 0.00 | 0.00 | 6.90 |
| JRP. Short warm up and cool down. 6 miles at roughly marathon pace in the middle. Goal was 7:00ish. I felt much better than I thought I would, pretty good for the pace actually. 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 Last week- 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Tired legs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| ez..... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Xtraining- downhill skiing. There was finally some fresh snow! A bit wet and heavy but not too bad up high. The base is still skimpy.
My son was in a lesson, so I got to ski all day with my daughter. She is now good enough to ski about anywhere! We had a great time. I especially liked watching her ski past the "Experts Only" and "Double Black Diamond" signs (the run really wasn't that extreme) while a group of men were contemplating weather they could ski it. Hey guys you were just shown up by a little girl! My little girl. ;) I wonder how this will affect my legs for speed work this week? | |
| | 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. Ran with a co-worker. It was nice to have company. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 3.00 | 0.00 | 5.30 |
| 1/3 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 2/3mile cool down. Goal pace about 6:15 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave pace over 3 miles. More ouch this week. Previous weeks: 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave 6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave | |
| | 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. Started with 2 co-wokers. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.00 | 0.00 | 0.00 | 6.50 |
|
JRP. Short warm up and cool down. 6 miles at roughly marathon pace in the middle. Goal was 7:00ish.
I felt OK and did good enough. A bit of tightness near my left shin. 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) Previous weeks- 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ez on JRP. Stumps for legs! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A nice run in the desert south of St. George. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ. Virgin River trail. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 1/4 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace about 6:10 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave pace over 3 miles. Did not feel too bad. 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave 6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ez. jrp. I finished listening to a book called The Boy In The Striped Pajamas. It was a great read and very sad. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 7.00 | 0.00 | 0.00 | 7.70 |
| JRP. Short warm up and cool down. 7 miles at roughly marathon pace in the middle. Goal was 7:00ish. I felt OK and did good enough. A bit of tightness near my left shin. 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) Previous weeks- 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| This run was a long time ago.... Only my Garmin remembers it! :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Running around downtown. And City Creek... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.06 | 0.00 | 0.00 | 0.00 | 6.06 |
| A very precise run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 3.00 | 5.40 |
|
I ran intervals with the fast guy. I started WAY too fast and thus finished way slow. You'd think I'd know better but there is something about running with someone who can hold a conversation at sub 6. 1/4 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace sub 6:10 5:34, 6:00, 6:08, 6:10, 6:07, 6:00. 6:04 ave. Ouch. Hey, my ave pace for hard fought intervals was equal to the fast guy's pace for his 1st marathon. 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave pace over 3 miles. Did not feel too bad. 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave
6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Tired legs on the JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 7.00 | 0.00 | 0.00 | 7.80 |
| JRP. Short warm up and cool down. 7 miles at roughly marathon pace in the middle. Goal was 7:00ish. I felt OK and did good enough. Still a bit of tightness near my left shin. 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 Previous weeks- 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| JRP to Legacy. I faded badly for the final few miles. I should have done this run on Saturday but wanted to do other stuff on Sat... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| EZ pace. Downtown, etc., etc. etc. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another Sunday of cross training on the slopes with my kids. Kind of hot for a late winter day! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ on JRP with coworker. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 3.00 | 0.00 | 5.20 |
|
1/4 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace sub 6:10 6:01, 6:02, 6:03, 6:03, 6:11, 5:55. 6:03 ave. Last two with17 to 27 mph head wind. First four with tailwind. Previous weeks: 5:34, 6:00, 6:08, 6:10, 6:07, 6:00. 6:04 ave 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave
6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| ez on JRP with a co-worker |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 7.00 | 0.00 | 0.00 | 7.40 |
| Liberty Park for a change of scenery. Round and round the park. There must be no flatter trail in all of Utah. Short warm up and cool down. 7 miles at roughly marathon pace in the middle. Goal was 7:00ish. I felt OK and did fine. 6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55 Previous weeks- 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| City Creek. I should have done 10 but ran out of time. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| EZ up and down City Creek canyon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 3.00 | 0.00 | 5.40 |
|
1/4 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace sub 6:10. Did not really feel the love today. Even with a huge tail wind I was not particularly fast. I was a bit tired (not enough sleep) and a bit hungry. But I got it done and stayed at or below goal. 6:07, 6:06, 6:06, 6:08, 6:10, 5:42. 6:05 ave. 5th interval into a 23-37 mph head wind, ouch! Previous weeks: 6:01, 6:02, 6:03, 6:03, 6:11, 5:55. 6:03 ave. Last two with17 to 27 mph head wind 5:34, 6:00, 6:08, 6:10, 6:07, 6:00. 6:04 ave 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave
6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| EZ on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 8.00 | 0.00 | 0.00 | 8.70 |
| Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was 7:00ish. 70° felt hot this early in the season. Not to long til that temp will be comfortable. The wind really made me work for the pace on the way back. Plus I got hit by a dog in mile 5. I came close to falling and now have a bruise and swelling (tendon?) on my left lower leg, just above my ankle in the back. All things considered I'm glad I got it done! 6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57 ave 6:59. (15mph N wind!) Previous weeks- 6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| JRP ez |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| AM-St. Patrick's Day Parade with kids school. PM-City Creek canyon. Tired legs. Upset stomach. Oh well, got it done. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| EZ JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 3.00 | 0.00 | 5.10 |
| LAST of the short intervals for this cycle. 1/4 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace sub 6:10 sub 6. I decided to pick up the pace for the last set. Felt OK. 5:59, 5:55, 5:55, 5:59, 5:54, 5:43. 5:55 ave 6 to 9mph south wind to variable wind. Previous weeks: 6:07, 6:06, 6:06, 6:08, 6:10, 5:42. 6:05 ave. 5th interval into a 23-37 mph head wind, ouch! 6:01, 6:02, 6:03, 6:03, 6:11, 5:55. 6:03 ave. Last two with17 to 27 mph head wind 5:34, 6:00, 6:08, 6:10, 6:07, 6:00. 6:04 ave 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave
6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave
| |
| | 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 with coworker. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 8.00 | 0.00 | 0.00 | 8.70 |
| Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was 7:00ish. The wind made me work for the pace on the way back. 6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58. (12mph S wind) Previous weeks- 6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57. ave 6:59. (15mph S wind!) 6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| City Creek. Tired legs. Hard fought miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Downtown, City Creek. Legs felt much better than yesterday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| EZ JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 6.00 | 0.00 | 8.50 |
| EZ warm up. 3, 2, 1 strength intervals @ <6:40 w/ 1 or 1/2 mile recovery jog and walk. Cool down. 3@ 6:37, 2@ 6:36, 1@6:33. 6:36 ave. (felt ok. 10 mph head wind last 2 miles ) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| EZ JRP with Don 4 1st 1/2. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 8.00 | 0.00 | 0.00 | 8.50 |
| Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was 7:00ish. The wind made me work for the pace on the way back. 6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind) Previous weeks- 6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58. (12mph S wind) 6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57. ave 6:59. (15mph S wind!) 6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| EZ City Creek early AM before flight to Atlanta, GA for a week of vacation in GA..... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 on a dreadmill in Atlanta because I didn't have the time to find a proper place to run :( |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 6.00 | 0.00 | 8.50 |
| 3,2,1 intervals on a dreadmill at sub 6:40 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles on the beach of Jekyll Island, GA :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 miles on beach and paved trail on Jekyll Island, GA :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| missed a day- in route to Okefenokee Swamp State Park, GA.... way down upon the Suwannee River. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9 miles sub 7 pace on dreadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Flying home tomorrow.... last one on the dreadmill. :( :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| JRP. Legs tired from lots of walking last week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 6.00 | 0.00 | 8.30 |
| EZ warm up. 3, 2, 1 strength intervals @ <6:40 w/ 1 or 1/2 mile recovery jog and walk. Cool down. 3@6:37, 2@6:38, 1@6:39 6:38 ave. (felt ok. 78º. 13 to 17mph w/ gusts to 23mph head wind last 2 miles) Previous week: 3@ 6:37, 2@ 6:36, 1@6:33. 6:36 ave. (felt ok. 10 mph head wind last 2 miles )
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| ez on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 9.00 | 0.00 | 0.00 | 9.50 |
| Short warm up and cool down. 9 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. I don't like running in cold rain. 6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56 . ave 6:58. (9-13mph WNW wind & RAIN, 41º) Previous weeks- 6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind) 6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58. (12mph S wind) 6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57. ave 6:59. (15mph S wind!) 6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| JRP EZ. Felt ok. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
|
Downtown and City Creek canyon. Felt better than anticipated, though not fast.
I guess your not supposed to run through City Creek Center. :( | |
| | 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 | | 2.50 | 0.00 | 6.00 | 0.00 | 8.50 |
|
EZ warm up. 3, 2, 1 strength intervals @ <6:40 w/ 1 or 1/2 mile recovery jog and walk. Cool down.
3@6:31, 2@6:37, 1@6:32. 6:33 ave. (started first interval too fast and decided to keep the pace a bit faster) Previous weeks:
3@6:37, 2@6:38, 1@6:39. 6:38 ave. (felt ok. 78º. 13 to 17mph w/ gusts to 23mph head wind last 2 miles)
3@ 6:37, 2@ 6:36, 1@6:33. 6:36 ave. (felt ok. 10 mph head wind last 2 miles )
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| ez jrp |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 9.00 | 0.00 | 0.00 | 9.60 |
|
Short warm up and cool down. 9 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. 6:56, 6:56, 6:56, 6:57, 6:57, 6:56, 6:58, 6:57, 6:56. 6:56 ave. Previous weeks- 6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56. ave 6:58. (9-13mph WNW wind & RAIN, 41º)
6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind) 6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58. (12mph S wind)
6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57. ave 6:59. (15mph S wind!)
6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55
6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56
6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind)
7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out)
7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59
7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| City Creek. Tired legs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| City Creek. Legs a bit better. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 6.00 | 0.00 | 8.40 |
| EZ warm up. 3, 2, 1 strength intervals @ <6:40 w/ 1 or 1/2 mile recovery jog and walk. Cool down. 3@6:37, 2@6:39, 1@6:39. 6:38 ave. (82º. 16 w/ gusts to 25mph south wind) Previous weeks: 3@6:31, 2@6:37, 1@6:32. 6:33 ave. (started first interval too fast and decided to keep the pace a bit faster) 3@6:37, 2@6:38, 1@6:39. 6:38 ave. (felt ok. 78º. 13 to 17mph w/ gusts to 23mph head wind last 2 miles) 3@ 6:37, 2@ 6:36, 1@6:33. 6:36 ave. (felt ok. 10 mph head wind last 2 miles ) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| JRP with co-workers for part of it. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| JRP. Supposed to do my pace run today, but was in Park City for work and was to tired after work. I will do the pace run tomorrow and pay for it during my long run on Saturday. :( |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.00 | 0.00 | 0.00 | 10.50 |
|
Short warm up and cool down. 10 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. Felt OK but I'll hate myself in the morning (long run). 6:56, 6:57, 6:57, 6:58, 6:56, 6:58, 6:55, 6:56, 6:56, 6:53. ave 6:56. (17-20 mph NW wind!)
Previous weeks-
6:56, 6:56, 6:56, 6:57, 6:57, 6:56, 6:58, 6:57, 6:56. 6:56 ave.
6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56. ave 6:58. (9-13mph WNW wind & RAIN, 41º)
6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind)
6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58.(12mph S wind)
6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57. ave 6:59. (15mph S wind!)
6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55
6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56
6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind)
7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out)
7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59
7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| EZ mile up and down City Creek Canyon. Legs a sore and tired but not as bad as expected. | |
| | 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 | | 2.10 | 0.00 | 6.00 | 0.00 | 8.10 |
|
EZ warm up. 3, 2, 1 strength intervals @ <6:40 w/ 1 or 1/2 mile recovery jog and walk. Cool down.
3@6:36, 2@6:37, 1@6:38. 6:37 ave.
Previous weeks:
3@6:37, 2@6:39, 1@6:39. 6:38 ave. (82º. 16 w/ gusts to 25mph south wind)
3@6:31, 2@6:37, 1@6:32. 6:33 ave. (started first interval too fast and decided to keep the pace a bit faster)
3@6:37, 2@6:38, 1@6:39. 6:38 ave. (felt ok. 78º. 13 to 17mph w/ gusts to 23mph head wind last 2 miles)
3@ 6:37, 2@ 6:36, 1@6:33. 6:36 ave. (felt ok. 10 mph head wind last 2 miles )
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ez on JRP w/ Don. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 10.00 | 0.00 | 0.00 | 10.40 |
|
Short warm up and cool down. 10 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. Felt OK, legs a bit tired. 6:53, 6:52, 6:56, 6:58, 6:59, 6:58, 6:57, 6:59, 6:57, 6:52. ave 6:56 (16-17 mph N wind) Previous weeks-
6:56, 6:57, 6:57, 6:58, 6:56, 6:58, 6:55, 6:56, 6:56, 6:53. ave 6:56. (17-20 mph NW wind!)
6:56, 6:56, 6:56, 6:57, 6:57, 6:56, 6:58, 6:57, 6:56. 6:56 ave.
6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56. ave 6:58. (9-13mph WNW wind & RAIN, 41º)
6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind)
6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58.(12mph S wind)
6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57. ave 6:59. (15mph S wind!)
6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55
6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind)
7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out)
7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59
7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ez City Creek. Legs tired. |
| | 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. Legs still a bit tired. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| About 7 miles JRP. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| EZ warm up. 3, 2, 1 2.5, 1.5,1 strength intervals @ <6:40 w/ 3/4 or 1/2 mile recovery jog and walk. Cool down. 2.5@6:37, 1.5@6:37, 1@6:30. 6:36 ave. (69°. 10 mph north wind) Previous weeks: 3@6:36, 2@6:37, 1@6:38. 6:37 ave. 3@6:37, 2@6:39, 1@6:39. 6:38 ave. (82º. 16 w/ gusts to 25mph south wind) 3@6:31, 2@6:37, 1@6:32. 6:33 ave. (started first interval too fast and decided to keep the pace a bit faster) 3@6:37, 2@6:38, 1@6:39. 6:38 ave. (felt ok. 78º. 13 to 17mph w/ gusts to 23mph head wind last 2 miles) 3@ 6:37, 2@ 6:36, 1@6:33. 6:36 ave. (felt ok. 10 mph head wind last 2 miles )
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| EZ on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 8.00 | 0.00 | 0.00 | 8.50 |
|
Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. I worked too hard for these miles. I think I'm not yet acclimated to the "heat." It was only 71°. That is cool at the end of summer but felt hot today. This is not good as it is supposed to be reach 90° next week. I hope it cools off some for Saturday's marathon!!! 6:53, 6:59, 6:58, 6:58, 6:58, 6:59, 6:59, 6:57. ave 6:57. (71°, 12mph w/ gusts to 21mph NNW wind) Previous weeks-
6:53, 6:52, 6:56, 6:58, 6:59, 6:58, 6:57, 6:59, 6:57, 6:52. ave 6:56 (16-17 mph N wind)
6:56, 6:57, 6:57, 6:58, 6:56, 6:58, 6:55, 6:56, 6:56, 6:53. ave 6:56. (17-20 mph NW wind!)
6:56, 6:56, 6:56, 6:57, 6:57, 6:56, 6:58, 6:57, 6:56. 6:56 ave. 6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56. ave 6:58. (9-13mph WNW wind & RAIN, 41º)
6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind)
6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58.(12mph S wind)
6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57. ave 6:59. (15mph S wind!)
6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55
6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56
6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind)
7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out)
7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59
7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| ez JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| ez. City Creek. |
| | 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 w/ coworker. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ez but very sneezy |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| SSDD. Same sneeze, different day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| ez on jrp.... | |
| | Race: |
Ogden Marathon (26.2 Miles) 03:15:28, Place overall: 94, Place in age division: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| At the start my friend Bob told me the funniest and sadist running related story I've ever heard. He always waits for one of the last buses to the start. Last year he got on one of the touring buses with a bathroom. On the way up a runner started yelling from in this bathroom. He was locked in! When they reached the start the driver and multiple volunteers tried in vein to get the poor guy out. The bus blocked the start and when 7:00 came the bus had to move out of the way and thus headed down canyon with the poor runner still locked in the crapper! Perfect racing conditions! I felt as though I ran well and consistent. Age is slowing me but I ran a course PR. I could have run faster. I could have run slower. My time is not very satisfying. My time is not disappointing. Using Sasha's race time predictor, I ran slower than St. George in the fall. I'm running the Slam so I should not have run all out. I did not hold back very much, probably not enough. For last year's Slam, my time would have put me in first for my age group and third overall. For this year's Slam I am no where near placing for either. At least I was not locked in the bus bathroom. I am definitely feeling ambivalent about my ambivalence, I think. This was a post race exit PR! I finished about 10:15 and was in the car on my way to go camping at Capitol Reef by 10:35. My Garmin read 26.37 miles but I forgot to stop it at the finish line! So I think it would have been pretty close to 26.2? or 26.3?, meaning the course was probably right on. Here are my splits from this year and previous years: mile- 2012 - 2011 - 2008 - 2007
1- 7:03 - 7:07 - 7:31 - 7:43
2- 7:17 - 7:17 - 7:27 - 7:24
3- 7:08 - 7:09 - 7:25 - 7:07
4- 7:08 - 7:10 - 7:28 - 7:27
5- 7:14 - 7:09 - 7:21 - 7:36*
6- 7:12 - 7:10 - 7:30 - 7:20ave
7- 7:15 - 7:11 - 7:25 - 7:20ave
8- 7:11 - 7:11 - 7:27 - 7:20ave
9- 7:35 - 7:29 - 7:33 - 7 :32*
10- 7:22 - 7:27 - 7:31 - 7:32ave
11- 8:16*- 7:37 - 7:43 - 7:33
12- 7:37 - 8:03*- 7:34 - 7:18
13- 7:39 - 7:38 - 7:39 - 7:48*
14- 7:36 - 7:29 - 7:37 - 7:19
15- 7:55 - 8:05 - 8:01 - 7:34
16- 7:26 - 7:30 - 7:55 - 7:34ave
17- 7:20 - 7:30 - 7:55 - 7:34ave
18- 7:10 - 7:26 - 7:14 - 7:09
19- 7:17 - 7:33 - 7:19 - 7:09ave
20- 7:29 - 7:37 - 7:31 - 7:09ave
21- 7:25 - 7:36 - 7:28 - 7:09
22- 7:22 - 7:34 - 7:19 - 7:09ave
23- 7:21 - 7:35 - 6:48 - 7:19
24- 7:32 - 7:41 - 7:21 - 7:43
25- 7:49 - 7:44 - 7:56 - 8:00ish
26- 7:45 - 7:49 - 7:59 - 8:00ish ave
3:15:28 - 3:17:13 - 3:18:53 - 3:18:07 *=pee stop | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.20 | 0.00 | 0.00 | 3.20 |
|
Today was my work's annual 5k. I'm recovering from Ogden which was Saturday so I can run UVM in a couple weeks. Last year I raced this 5k a few days after Ogden and I felt it really slowed my recovery. Thus, my goal was to go easy. The fast guy and I ran at conversational pace for most of the race. With about 1/4 mile to go, he asked if I wanted to do some speed work, I declined and told him to go ahead.... He put 30 seconds on me in 1/4 mile! time: 22:17, 7:01 pace |
| | 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 | | 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| ssdd |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 3.00 | 0.00 | 8.70 |
| Ran to City Creek, then to the Bagel shop where I meet my family for breakfast. Three fast ~mile repeats on the way. Ate a spicy Santa Fe wrap. Ran home through Memory Grove. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
|
EZ on JRP. 97°! I enjoyed the heat. Slow, easy, and short runs in the heat are fine but forget about trying to run fast. |
| | 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. For yesterday's run it was 97°, today only 53°! Brrr. | |
| | 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 | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k ez on JRP. Ready for UVM. |
| | Race: |
Utah Valley Marathon (26.2 Miles) 03:23:13, Place overall: 144, 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 |
| The short of it- This race blew. My hardest effort yielded my slowest time. The Slam is not conducive to fast times, this I know. Three weeks is not enough recovery time if trying to run fast. However I felt like I held back a bit at Ogden 3 weeks ago and did not want to feel that way at UVM. So I started with a good, strong but realistic and sustainable effort. I felt great for 7 or 8 miles. Then came the hills, no worry. But with the hills came a horrendous head wind that lasted through mile 20ish. I think this messed with my pacing more than I realized. I kept trying to find runners to tuck in behind but never found anyone at a pace such that we could take turns and work together. I was passing and being passed until I was out of the canyon and out of the wind. By that time I was spent. The final miles had a nice down grade and could have been fast but my legs were shot. It was all I could muster to only lose 5 minutes in the final 5 miles. I did get to run with some encouraging runners, which helped. At mile 20 Smooth was there screaming for me (bet she had no voice left by the end of the race). THANKS SMOOTH I really needed the encouragement! I talked with Rhett and Kelli before the start. Both went with the 3:05 pace group. Unfortunately I passed both before the half. Kelli was seriously sick and I do not understand how she finished! But there she was in the finish coral- true grit! I need to read Rhett's blog and see what happened to him. Hopefully he did not get hurt. Wind aside, I have mixed feelings about this course. Provo Canyon is beautiful but running on the highway is not a good way to see it. There is a lane closure in the canyon but cars are still zooming by and concrete with wake-up bumps is not an ideal surface. Not a great race for me but it could have been way worse. One more under my belt and half way through the Slam. :) 1- 6:59 2- 6:56 3- 7:05 4- 7:11 5- 7:10 6- 7:13 7- 7:06 8- 7:53 9- 8:08 10- 7:13 11- 7:22 12- 7:52 13- 7:36 14- 7:27 15- 7:28 16- 8:06 17- 8:10 18- 7:45 19-7:35 20- 8:01 21- 8:03 22- 8:30 23- 8:26 24- 8:45 25- 8:49 26- 8:26 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3 or 4 cross training miles. My wife had arranged a family hike to Caveman's Patio, aka the Living Room, to watch the sunset. I was sore and tired form UVM and would have preferred to sit on my butt somewhere. But it was a nice hike and as beautiful as ever. My son went exploring just before our group was heading down. He had hiked straight up the mountain and out of sight. I had to hike straight up to find him, then straight back down- ouch. Because I was sore, my gait was a bit off and now (next day) I'm sore in new places because of it. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| EZ on JRP. No running last week. Recovery, then I got some hideous stomach virus. Feeling better now, thank goodness. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| EZ on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 1.40 | 0.00 | 4.20 |
| Ran with Don who was doing intervals 4x4min with 2min recovery. I did the first 2 and 1/2 of the last one. My body is still tired from UVM and I have a race in a few days. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k EZ on JRP. | |
| | Race: |
Wahsatch Steeplechase (16.5 Miles) 03:11:31 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 16.30 | 0.00 | 0.00 | 18.30 |
| This is my favorite race but I planned to skip it this year because I'm running the Slam. I've been trying to convince others to run it but so far no one is up for it. Along this line, Kathy had expressed some interest and in trying to convince her to do it I signed up for it myself so as to not be a hypocrite. Of course Kathy wasn't there but I was. The start is less than a mile from my front door. So I slept in til 5:00, then walked over with plenty of time for the 6:00 am start. I am not fully recovered from UVM so my plan was to just run and not push very hard. I wore my Garmin but never looked at pace, splits, or time. I pushed a bit for the first mile just so that I could hit the single track without too much traffic. Still there were quite a few runners around me. I chugged along till the real hill and then got caught up in the climb and started passing people. Unfortunately this surge did not last for long. On the ridge line I started feeling nauseous, which is not normal for me. I felt a bit better on the steep decent but once on the flats I just felt kind of sick. So I pretty much jogged down the canyon to the finish, unwilling and unable to run strong and just wanting to finish. My finish time was about 20 minutes slower than it has been in past races, 3:11:31. Most of those 20 minutes were lost in the last 6 miles. I expected nothing for this race and so am not disappointed. I rested at the finish for over an hour before walking home, then showered and took two long naps. I'm not sure what was up with my body. I never felt hot or dehydrated. 1-8:36 2-12:19 3-10:45 4-11:45 5- 12:08 6-13:44 7-22:18 8-19:46 (still on sub-3 pace) 9-9:59 10-9:11 11-7:54 12-8:20 13-9:44 14-10:33 15-11:17 16-10:14 16.3-forgot to stop Garmin | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| I should have logged this run sooner because I have no non-Garmin memory of it. :) |
| | 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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 0.00 | 0.00 | 0.00 | 0.70 |
| Left for a run but turned around because there was too much smoke in the air from wild fires. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Provo Canyon trail from ~Bridal Veil Falls to Vivian Park. Ran a bit with our new dog, Harley. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ on JRP. More miles this week.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 4.00 | 0.00 | 5.50 |
| 3 miles at ~6:50, 1/2 mile recovery, 1 mile at ~6:50, cool down. Ran the first 3 miles with the fast guy. I was great to have some company. Warm- 86°F. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Just me on the JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| JRP |
| | 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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Up and Down City Creek. Low to mid 90s for much of the run. I felt very warm! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| x-training- Motorcycle ride on a steep, narrow, rocky, rutted, somewhat overgrown section of the Great Western Trail. A good work out! |
| | 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. I was thankful for the cloud cover. It keep the temp down a bit. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| City Creek. Took our new dog and the dog we are pet sitting for 4 miles. Kind of a pain in the.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| EZ in the heat. Sprinklers on at the park!! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| JRP EZ. During my run the Mosquito Abatement weather station down the street registered 104.7° but only 9% humidity, so at least it was a dry heat. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.30 | 0.00 | 0.00 | 0.00 | 20.30 |
|
Ran up City Creek Canyon, including 6 miles of trail past the end of the road. This was a great, soul nourishing run. I really needed and appreciated this morning. I will try to remember today's run next time I have to run in the late afternoon and it is 105. Due to the dry year the trail was not as overgrown as it has been in the past. So I ran further up than ever before. It was beautiful. An intermittent light rain kept the temperature nice and cool, but not quite cold!! I even stopped to pet a Horned Lizard. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| EZ run with 2 dogs. Make that ez pace with 2 dogs. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| EZ JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| I dunno it was a long time ago..... But I'm sure it was HOT. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| EZ JRP. First 4 with co-worker friend. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| JRP EZ |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| SSDD = EZ pace, JRP, hot. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| City Creek. A fine run. Not special, but just fine. Park City in 2 weeks. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| EZ JRP with coworker. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off from work and running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Ran by our duplex and on the JRP some. This heat is starting to wear on me. I like summer but I'm starting to feel ready for some cooler temps. It was 103º at the Mosquito Abatement weather station during my run. Luckily I found some sprinklers to cool off in. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Only 95. This felt much less hot than yesterday. |
| | 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. City Creek. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 measly miles. I'm looking forward to being done with Park City more than I'm looking forward to Park City. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| JRP | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| City Creek @ 6pm. I almost never run this late in the day. It was a bit cooler and kind of nice. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Hot and smokey in the valley today. Yuck. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I would usually run either Thursday or Friday before a marathon but this smoke seems to be getting to me. I've lost my voice and don't feel great, not sick but not 100% well.... So I'm resting. |
| | Race: |
Park City Marathon (26.2 Miles) 03:40:03 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| A 10 day delay in posting my race report is indicative of my lackadaisical attitude toward running. I still enjoy running but have no motivation to focus on it. Maybe this is a more rounded and healthier way to live anyway? I enjoyed seeing Tina, Smooth (and Larry), Brad, RAD, Kelli, Mel, and other bloggers who I don't even know their names. And I enjoyed the marathon! I started slow and finished slower. I was still tired by the end of the race but not spent or miserable. I finished thirsty and should have taken more fluids but I hate having to stop to pee.... After finishing I downed a bunch of chocolate milk and overly colorful cold drinks. Then I was ready to drive home and take a nap, and that is just what I did. No recovery needed for this race. I didn't even walk down the stairs funny on Sunday or Monday. My time was 3:40:03, about 12 minute slower than last time I ran Park City and the Slam. Now..... should I plan and train for St. George or just cruise??????? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| EZ on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| SSDD |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Yep....... JRP EZ |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| City Creek. Reverse taper week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
|
JRP. Left, right, repeat.
I almost hate to admit that I'm enjoying the chic lit book my wife gave me to listen to. Nothing is happening in it but it is still holding my interest while running. The title is Attachments. I do not know the author. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ on JRP. | |
| | 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 with colleague. hot- mid90s. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| JRP. It is almost August, where the heel is our cooler weather? The temp at the weather station I run by peaked at 99.7 during my run. The stretches of black top with no shade felt brutal. Bleh.... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k on JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.70 | 0.00 | 0.00 | 0.00 | 17.70 |
| Home, Downtown, Memory Grove, City Creek, home. I'm thankful to have the day off work. |
| | 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| ez on JRP | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| ez JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| The usual local. It was a nice morning for a run and I'm lucky to live where I do! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Our new puppy is not so great to run with. She often slows down to look behind her. On the trail and off leash she did better til we saw a bike. Then she froze in her tracks and tried to run and hide when I tried to move her out of the way. Sheesh. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 0.00 | 5.50 | 0.00 | 6.80 |
|
3, 2, .5 strength intervals. I haven't done speed work since the spring and I could tell. .4 warm up. 3 miles at 6:46 ave pace, eased into it- 6:58, 6:42, 6:38 splits. .5 recovery slog and walk. 2 miles at 6:40 ave pace. .3 recovery slog (ran out of time so I had to cut this recovery and last interval short). .5 mile at 6:39. .1 cool down. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| About 13 miles total on trail but it was broken up into several runs. Highlights include some trails near the west base of Notch Peak, Hell N Moriah Kitchen, and Notch Peak summit (lots of elevation gain and loss). Very beautiful!!!!!!!!! I had not been to this area before. It is amazing. |
| | 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 | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| City Creek etc. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I planned to do intervals but the air quality was awful largely from wildfire smoke blowing in. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| JRP EZ |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
|
SSDD. Except I picked it up near the end. Miles 15 and 16 @ sub 7 pace but downhill. I don't know what I should pace at for St G???
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery run. |
| | 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| JRP with pregnant co-worker. I think we ran 4 miles? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 3.10 | 6.50 |
|
DNR Fun Run. DNR = Department of Natural Resources. This is not a real race but a timed fun run put on at my work for employees. The results are pretty much a foregone conclusion. The fast guy wins (he mentioned that he used to run 15 minute 5 Ks w/in a bigger workout as part of his training). Dependent upon who is in the office and what side of a Marathon I'm on, I'm second or third. Today I was second. The fast guy ran with me for the first half and then left me behind. I did not go all out as St. George is only 9 days away. I felt good till about the 2nd mile mark and then slowed because I was suffering from an abdominal cramp of some sort. I do not cramp often and I'm not sure why I did, but no big deal..... Recovered and then ran the course again so as to get some more miles. I finished in 20:37. Splits- 6:16, 6:30, 6:44. Based on Sasha's race time predictor I think I can go under 3:10 at St. George, if all goes well.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| EZ |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| EZ miles up City Creek. I did not wear a watch. |
| | 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 | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| EZ |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 10 K EZ. Feeling ready.... ready to be at the finish line of St. George. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 ez miles. No more til race day. | |
| | Race: |
St. George Marathon (26.2 Miles) 03:09:37 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
This report is late because I've been extremely busy. At work this week we hosted ~700 4th and 5th graders for Earth Science Week. I've been busy at home getting things ready for our vacation that starts next week. We will be gone for almost 4 weeks visiting friends in Turkey, Greece, and Spain. We might also make it to Andorra and/or France. This was the last race of the SLAM and it was a great way to end the series.
The weather was as ideal as it gets. That tailwind at the start felt like the hand of God pushing me down the road. For Ogden I trained well and pushed the pace for a course PR, put did not devastate myself. At Utah Valley I deiced to throw caution to the wind and go for a fast time. This proved to be a big mistake as the brutal headwind wiped me out and I finished slowed and devastated. Utah Valley left me with no desire at Park City where I started slow and finished slower. The plus to such a race plan is almost no recovery needed. Based on an easy-ish 5k the previous week I figured I might be good for 3:10 if all went well. I finished in 3:09. I worked hard but recovery will be (was) no big deal as I did not devastate myself. I feel like a ran smart and paced well. This was my slowest St. George since 2008, but that's when I last ran the Slam. It was great to end this season on an upbeat note. I was great to see running friends but there were quite a few people I thought would be there that I never found. Where was everyone hiding? Now the BIG question is what to do next year? I hate that so many races require entry so far in advance. I want to rest and vacation, not think about what to race next year! Maybe I'll do more trail running? 1- 7:18 2- 7:12 3-6:48 4- 6:41 5- 6:53 6- 6:41 7- 6:43 8- 8:16 9- 7:31 10- 7:24 11- 7:44 12- 7:26 13- 7:06 14- 7:12 15- 6:48 16- 6:52 17- 6:59 18- 7:07 19- 7:53 20- 7:20 21- 7:13 22- 7:33 23- 7:19 24- 7:01 25- 7:22 26- 7:33 .24- 7:26 ave 7:14
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| About 5 miles on the JRP, no Garmin. After a full week of no running I felt fine. One more run before we leave.... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k in Barcelona. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Barcelona. Ran trails on the mountain with the amusement park, church, and observatory. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Cadaques Spain. Ran along the sea. Stunningly beautiful coastline! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Back to the JRP- sad. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Trail w neighbor. Towards towers, then BST to City Creek. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Virgin River south of Man O War bridge. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k along the Virgin River south of Man O War bridge. I was foolish enough to run after our turkey meal.... blah. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| OK my break was great but now I'm back at it. I'm signing up for the Red Hot Red Rock 33k in February so I 'd better get my butt in gear. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| JRP with co-workers. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| A great day for a trail run- BST towards the U. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Garmin says- 6.2 Must have been on the JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| I really need to record my runs more consistently. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| I've been better at running than blogging my runs... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Just trying to build my base back up. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Trail miles! :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| JRP |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Just running... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| JRP. Increasing base miles |
| | 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 | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
|
Ran 4.5 w/ dog, downtown and Memory Grove. Then ate a bowl of cereal and took the kids to school. Then ran another 11 on BST to NSL. Runners lunch :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Lower tower and BST to City Creek with Jeremy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| JRP. 1st 5k with Don. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| JRP w/ Jeremy. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| JRP. Nice and brisk. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| EZ on JRP. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| BST to Dry Canyon |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Planed on an EZ week, but I caught a head cold for Xmas. So it will be a supper ez week. :( |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ as snot. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Trails and off trail in DEEP snow!!! Tons of fun but a lot of work and SLOW. It took me 2.5 hours to "run" 7.8 miles.... Cold still lingering. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Trails. Up to lower tower in the snow. Trails packed. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| JRP. The fast guy got a new job..... bummer! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1512.51 | 242.30 | 81.90 | 6.10 | 1842.81 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|