| Location: Bountiful, UT, Member Since: Sep 15, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Marathon PR: 3:26 (Ogden Marathon), 11 marathons, several triathlons, half-ironman (Utah Half) Short-Term Running Goals: Sub 3:20 Marathon Long-Term Running Goals: Sub 3:10 Marathon
Sub 40 min 10k Personal: Married to my wonderful wife of 20 years. Four great kids (one is a runner) and a golden retriever. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 469.67 | 82.45 | 54.25 | 9.50 | 100.70 | 716.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.40 | 0.00 | 0.00 | 0.00 | 0.00 | 13.40 |
| long slow run. No watch but guesstimate 8:40 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| Bike ride: 36 miles, Av pace: 20.6 mph | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Progression run. Weights in the evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 4.50 | 0.00 | 8.00 |
| 9 Yasso 800s @ 3:20, 2.5 min recovery jog between each at 8:30 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Cycling - rider up to little mountain - Emmigration Canyon. Weights in the evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Av pace: 8:31 (slow - wanted to keep legs for long run tomorrow). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 2.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| long slow run. Total time: 2:00:00. Av pace: 8:16:55. Did last two miles at marathon goal pace (7:52) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.90 | 10.90 |
| Bike ride (Antelope Island route). 32.7 miles. 20.48 mph (av) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Av pace 8:15. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.26 | 0.00 | 5.00 | 0.00 | 0.00 | 8.26 |
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1 mile warm up (8:30)
10 x 800s (800s x 3:20), 2.25 min recovery jog in between at 8:35 pace
Felt good. Although taxing, I had maybe one two 800s left in me. Next week I'll drop the pace down to a 3:15 and do 7, build up to 10 over the next 4 weeks. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Emmigration Canyon bike ride (5 AM). Legs, legs, heart tired from last nights Yasso 800s so the idea was to stay in Zone 2 and 3. Unfortunately I found myself pushing into Zones 4 and a little in Zone 5. Not smart. Need to take it easy tomorrow so I have legs for my long on Saturday. Next week is recovery week, finally. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy pace run. Av pace 8:21 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick, sick, sick! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still feeling sick but hoping at least I can get a ride in sometime today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| I felt a little better today. I'm pretty sure it was food poisoning. Total time 25:21 Av pace 8:11 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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I'm 80% back to normal. Did a slow warmup for 1 to 2 miles and then held a 7:50 pace for the remainder of the run. Total Time 58:30. Av pace: 8:21 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| 34 miles on my bike. Flat - commute route to work. There was a good head wind on the way in, hoping that means I get a tail wind on the way back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off. Did weights (back/biceps/abs/pushups) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Early morning run at the gym. Usually run outside but my daughter wanted to to the gym so she could walked/run beside on the treadmill. After 40 minutes she went to do situps. We I got off the treadmill I found her fast asleep on one of the situp mats. Should have let her sleep...
Total time: 57:45
Av pace: 8:15
GOOD LUCK TO ALL THE STG MARATHON RUNNERS (I didn't get in this year!) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I honestly have no idea how far I ran. I ran for roughly 70 minutes (based on the podcast show I was listening to). That was the idea I guess, to have one of those runs where pace and time didn't matter. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
| Big Mountian hill climb (cycling). Emmigration Canyon was beautiful. The fall colors are in full force. They will likely close Big Mountain once we get a couple of snow falls. Maybe 2-3 weeks at best. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery run. Can remember the details but I think it was around a 8:15 pace... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day. Had to fly to Minneapolis for a couple days of meetings. No time for a run! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.80 | 0.00 | 3.50 | 0.00 | 0.00 | 6.30 |
| on the tread mill at the hotel in Minneapolis. 1 mile warm up (9 min mile pace) 7 x 0.5 mile repeats at 6:31 pace, 2.5 min recovery jog at 8:34 between repeats. I could tell the difference in altitude. The workout felt easier than it should of. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Treadmill run (ugh). Average pace 8:12. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.30 | 3.00 | 0.00 | 0.00 | 0.00 | 12.30 |
| Farmington route. Easy pace run with the exception of 3 miles on the way back that I picked up the pace to goal marathon pace. Took Tommy (golden retriever) for the first 1.6 miles (loop) but found it to hard to keep him focused on the run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.80 | 13.80 |
| Cycling ride at noon to Black Island Farms. 41.4 miles. Light to medium pace. Av sp: 19.1 mph | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Slow progression/recovery run. Legs where tired. Started at a 9:00 min mile pace and did the last mile in 7:13. Lots of ab exercises, pushups, shoulders, and triceps. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.15 | 4.05 | 0.00 | 0.00 | 0.00 | 7.20 |
| Yasso 800s. 1 mile warm up @ 8:32 pace 8 x 0.5 miles @ 6:31 pace w/ 2.5 min recovery in between the repeats at 8:35 pace. Tougher than last week. The first 3 or 4 I really struggled but the last 4 where "easier". |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.70 | 0.00 | 0.00 | 0.00 | 0.00 | 14.70 |
| Long slow run. Stomach issues early on the run that persisted till the end. Last few miles were a little tough, Total Time: 2:03:25 Av pace: 8:24 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour hike with Tommy (dog) up one of the canyons in Farmington. Physically still under the weather. Plan on taking it easy today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Treadmill run at 6 am. Raining outside and just didn't feel like getting wet. Still feeling a tad off. Av pace 8:23 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 5.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| Slow warm up from 9 min mile pace to 7:30 min mile pace for first 1.5 miles, than maintained a 7:30 pace for the remainder of the run. Whatever was ailing me over the weekend is gone. Run felt good and easy at times. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| No too much time today. Short run is all the time I had. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 5.00 | 0.00 | 8.50 |
| Took the day off work today to take care of some family business, finish painting the front railing, prep the vegetable garden for winter and so on. I always plan much more that I can possibly do. At the end of the day I'm exhausted and discouraged. Anyway, the run went well. Yasso 800s 1 mile warmup - 9 min mile pace 10 x 0.5miles @ 6:30 pace (last one at 6:20 pace) intervals with 2 - 2:15min recovery jog @ 8:30 pace. 53:45 total time, Av pace: 7:10 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles with Dick up City Creek Canyon. The road was closed at the guards gate for some road construciton so the run was a bit shorter than planned. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 12.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 1 mile warmup and then maintained a 7:45 to 7:55 pace for the remainder of the run. Total Time: 1:43:40 Av pace: 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 60min cycling up through farmington and back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 7.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup and 7 miles at 7:45 - 7:55 pace. Legs felt a little stiff and felt a little off my game. Total time: 63:09 Av pace: 7:54 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 3.10 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ran up City Creek with Dick to the 1 mile marker after the guards gate. Slowing going on the way up as Dick and I chatted. Run down was in the range of 7 to 7:15 pace. Slightly harder than marathon pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Yasso 800s day. Going up in speed today from a 6:31 pace to 6:22 pace. Didn't know how my legs would respond... 1 mile warmup - 8:35 0.5 miles in 3:20, 2:30 recovery jog, 0.5 miles in 3:11, bathroom break. 6 x 0.5 mile intervals at 6:22 pace with 2:15 -2:30 recovery jog (8:35 pace) in between each. Av pace: 7:04. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Didn't bother to keep track of the time. Wanted to keep it relateively slow and relaxed. Broke my itouch on the run. Jumped out of my pocket and hit the curb. Shattered the glass. Stupid itouch. It still kind of works but I'll need to replace it this weekend, if I have time. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Long slow run. Uneventful. Felt good and relatively fresh at the end of the run. Av pace 8:27. Total Time: 2:06:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM run, 2 miles warm up 5 miles @ 7:30 pace 1 mile cool down. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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TM again... 7 miles slow, av pace 8:27 Registered for the Ogden Marathon today. Very excited about it. Looking forward to a new PR. I just need to stay healthy, no injuries!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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Yasso 800s. I still have a lot of sugar in me from all the halloween candy laying around house and office so I figured a good hard run would help drop my blood sugar levels. It was either that or stop eating so much candy (which is not possible since I have no self control when it comes to chocolate). 1 mile warm up , 8:20 8 @ 0.5 miles @ 3:10-3:12, with 2.5 min recovery jog in between each repeat @ 8:30 pace. (6.2 miles, total time: 44:06, av pace: 7:07) last repeat was a little longer the 0.5 miles so I could get to the 10k mark. 0.8 miles recovery jog, 8:30 Felt strong through out the workout and had enough left in the tank for at least one, maybe two, more repeats.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I'm feeling a little fatigued from yesterday's interval workout so I took it easy today and will do the same tomorrow in hopes that I recover from the long run on Saturday. With the storm coming in on Friday night/Saturday morning I might have to do it on the TM. 6 miles, av pace 8:27 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles up City Creek Canyon. Didn't keep time, no idea what the pace was but it was slooooow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Nice long easy run. Was tempted to push the pace the last few miles but since I'm still a good 6 months till my next marathon I figured I wouldn't gain anything from it. TM run. Managed to keep myself entertained by listening to a couple good podcasts. One was from the author of "The Doper Next Door". Very interesting to hear how an average amateur athlete, as myself, decided to start taking testosterone and the social, emotional and physical affects of doing so. Not the be judgmental but you really have to have all your priorities messed up to start doping just for your ego. 17 miles, 2:23:15, Av pace 8:26. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 5.50 | 0.00 | 0.00 | 8.00 |
| The idea today was to do tempo run repeat 3.5 miles, 0.5 recovery jog, 3.5 miles. Didn't quite work out as planned. I haven't done tempo runs in a while so I think I just missed on the speed. The first 3.5 went OK, the last 0.5 was a little tough but that was the idea. The second repeat I increased the speed slightly and paid for it. By the time I got to the 1.75 mile mark I was in a heart rate zone I knew I couldn't maintain. I pushed on to the 2 mile mark thinking that I might get a second wind but it didn't happen. 1.5 miles warmup 3.5 miles, 24:55, av pace 7:07 0.5 recovery jog (@8:20 pace) 2 miles, 14:02, av pace 7:01 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Recovery miles. I lifted weights, lower body, and push it a little too much on Sunday. Anyway, I am still feeling the affects of the weight training.
5 miles, av pace 8:26. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.08 | 0.00 | 3.25 | 0.00 | 0.00 | 7.33 |
| Yasso 800s. Legs still feel tired. Got half way through the 7th 800 and I was done. Off week. Nonetheless it was a satisfying run. The goal is to push to your VO2 Max and I did that. 1.25 miles warmup 6 x 800s @ 3:10-3:12, with 0.5 recovery jog in between @ 8:30 pace. 5.08 miles , av pace 7:07. 1 mile cool down. Contemplating doing a 10k on Thanksgiving Day. There is a big one in Draper and one here in Bountiful. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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I took a much needed day off yesterday. It did wonders. Ran at an easy and relaxed pace today. In addition I did my normal routine of pushups and situps/crunches and some leg presses (light). I want to get my legs stronger and I'm trying to find the best routine of strength exercises that will not interupt my running routine.
7 miles, total time: 58:03, av pace 8:18 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long slow run. Kept it shorter since its a recovery week. On the TM to avoid the wind, cold and rain. Time: 1:38:23, Av pace: 8:12 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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15 minutes on the spin cycle.
Pushups: 36-44-30-24-30
Situps/Crunches: 44-60-38-38-60
Weights: leg presses, pulley pull downs (back) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 5.00 | 0.00 | 0.00 | 7.75 |
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1.25 warmup
Tempo run: 7:11, 7:06, 7:08
Recovery: 0.5 miles 4:15
Tempo run: 7:08, 7:08
1 mile cool down | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles. Wanted to do a few more but was short on time today. 5 miles, total time: 40:50, av pace: 8:10 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.30 | 0.00 | 4.00 | 0.00 | 0.00 | 8.30 |
| Yasso 800s day. I included a high tempo run to my weekly routine and since I've done that the 800s have been a struggle. Didn't feel like I could meet the goal today. I needed to get in a positive mind set prior to the run and a quote from IJR's blog help me get there. 1.1 mile warmup 3:20, 3:11, 3:09, 3:11, 3:10, 3:10, 3:11, 3:20 (last run was 0.54 miles), 2.5 min recovery between each repeat. total time: 44:20, distance: 6.2, av pace: 7:09. 1 mile cool down. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Easy pace. Didn't keep track of time but it was roughly an hour run. Everything felt good except a little stiffness in my calves. Probably from the 1/2 mile repeats I did yesterday. Registered for a Thanksgiving 10-k here in Bountiful. I don't think I will bother to even set a goal pace. I just want to run a race for the sheer joy of racing and enjoying the camaraderie one feels with other runners.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.06 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
| Very low mileage week...Ran a little over 7 today. Felt good and easy through out the run. I may do a long tomorrow, time permitting. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Progression run. Started around a 9 min mile pace. The last three were 7:22, 7:19, 7:21. Only had enough time for a quick run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| No watch so I'm not too sure what the average pace was but it felt easy so I'm assuming it was between 8:15 and 8:25. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Didn't want to run more than 5 this evening since I will be racing a 10-k on Thursday morning. Kept an easy pace. |
| | Race: |
South Davis Turkey 10-k (6.2 Miles) 00:44:33 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 6.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Fun run. A lot more people than I expected. I ran one mile warmup and spent 15 minutes on a spin bike, trying to keep my legs loose. Ran with a running buddy from my afternoon runs. Just kept pace with him. It wasn't full out effort but a good tempo run. Have no idea what my splits where. When we hit the 2 mile marker my watch said 12:13, which I know is close to impossible for me. So the mile markers were way, way off. No big deal, its a "family" style race so I just enjoyed it. Don't know where I placed but will update when the times are published. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Bike ride. Managed to negotiate 60 minutes of time on a very busy day (nephew is getting married). I knew the exact course I wanted to ride given the amount of time. I head south on 400 E/Orchard Dr, east up 1800 South (nice climb), south on Bountiful Blvd until in turns into Eagle Ridge Dr down to the round about, and headed north on Orchard Dr until I got home. Usually a 60 minute ride but I was feeling like I had lots of pent up energy so I pushed hard and made it in 54 minutes. It was fun to see all the deer in the Bountiful Ridge GC. When winter comes they pretty much own that GC and roam freely. Will spend part of the day trying to make the chicken coop rat proof. One of the many downsides to having chickens. We only have 5 but having the chicken feed out in the open attracts rats. I hate rats. I set up all sorts of traps with limited success. No poison since I have a dog. It may be time to get rid of the chickens. Anybody interested in free range chickens? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Been very lazy about my long runs. I need to get back on track. I've made the mistake of running the long runs too fast in the past. In addition, trying to do two threshold runs a week is probably more than what my body can handle. Its a long winter and still a ways to go before met next marathon. No point in burning out now. News Years resolution (in November!) is to train smarter. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy conversational pace. Perfect day for a run. I listened to Wait, Wait, Don't Tell Me and laughed through the whole run. I must of look odd laughing while I ran. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| TM miles. Felt a little tired and stiff. Not sure why since I took yesterday off. I guess its just part of getting old. Total time: 57:31, Av pace 8:13 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Yasso 800s |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running - big storm |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Quick run in the morning... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Clean up day! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running...More clean up. Church was cancelled! I couldn't believe how happy the kids where. Of course I made them help with the neighborhood clean up. There enthusiasm died pretty quickly. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 5.00 | 0.00 | 0.00 | 6.50 |
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Tempo run.
1 mile warm up
7:20, 7:13, 7:13
0.5 miles recovery jog
7:13, 7:13 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run at lunch. The big wind storm has thrown off my running schedule a bit. No serious damage to my house. On tree went down in the front yard and some light damage to a shed in the back yard. Several big pine trees went down on my street. One crossed the whole street. I took Friday off of work to clean up my yard and chop up the tree in my front yard. I am so glad I have a pick up now. It spends 350 days of the year just parked in the garage but it came in so handy this weekend for me and my neighbors.
Slow run, average pace 8:36. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 6.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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TM run. Didn't have time to run until after work and wasn't too thrilled about running in the dark. So I headed to the gym. Not a big fan of the TM or the gym for that matter but, at least yesterday, it was the better option.
1 mile warmup
6 miles @ 7:41 pace
0.5 mile cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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I watched the Kona IM Championship on Saturday and got all psyched up about doing tris again. I'll keep my main focus on running but try to get 2 bike rides and 2 swims a week until the Ogden Marathon.
50 minutes on my road bike. Av pace 22.3 mph
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 6.00 | 0.00 | 0.00 | 8.50 |
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Tempo run day. 1 mile warm up at 9 min mile pace. It was a tough warm up mile to start with. Thought about just doing a regular slow run but figured I'd see how I felt after the first tempo mile. 7:19 - started a little slower and I was feeling OK, 7:14, 7:11 0.50 mile recovery jog (9 min mile pace) 7:13, 7:12, 7:03 (felt like I had plenty in the tank so I pushed the last mile). 1 mile recovery at 8:20 pace. Yesterday I drove to the gym in my pick up, an old beat up F150, and drove past one of the parks that had lost a lot of trees during the big wind storm. I saw a good size trunk sitting on the grass and thought "that would be a perfect chopping block to split fire wood". So I stopped and went over to check it out. I tried to tip it on its side to roll it to the pick up. Couldn't get it to budge. So I got my arms around, like a bear hug, and picked it up. Oh my gosh, I could hear a popping sound in my lower back. I though I was done for. Of course I carried it to the truck any way (like an idiot). I figured that this morning I would not be able to roll out of bed let alone walk. But it must be a Christmas miracle, just a little pain but nothing serious. Probably shouldn't have run, but like most runners I figure if I can walk I can run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| weights and 5 easy miles onthe TM. Tomorrow's my wife's birthday so I will forgoe the workout to sped the day with her. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 7.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Early morning run. I had a board meeting at 7:30 am so I had to start the run around 5 am. Didn't get to bed last night until after 12 (very very rare for me). On the TM.
1 mile warmup 9 min mile pace
7 miles at 7:41 pace. Felt good through the run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy TM miles. Av pace 8:21. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Cold, cold, cold. It took a few miles to just warmup. Never got going too fast but it was a nice easy run. Finished with plenty in the tank (which was the goal). Av pace 8:38. I'm trying to correct my pacing for the long runs. Goal MP is 7:40, so add a minute to that and thats about as fast as I want to do my long runs over the winter. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 1 hour on my bike. Av speed 20.6 mph |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 6.00 | 0.00 | 0.00 | 9.00 |
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Interval run. 1.5 miles warmup, 3 miles @ 7:13 pace, 0.5 mile recovery jog, 3 miles @ 7:13 and 1 mile recovery.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.27 | 0.00 | 0.00 | 0.00 | 0.00 | 8.27 |
| There is way too much junk food at my office! I wish I had more self control but I don't...Thank goodness I have the rest of the week off and can better manage my food intake away from the office. Easy run today. Didn't track time but it was slow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| TM run. Started at a 9 min mile pace and slowly increased the speed to a 7:30 pace. As boring as TM running is I found a good show (River Monsters - fresh water fishing) and the time flew by. Av pace: 8:23 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Cycling in the cold...67 minutes, av 19.8 mph |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| TM run...too cold outside this morning! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Last Saturday I saw I guy I occasionally run with do lunges right after his run. So I though what the heck, after my 12 mile run I did some lunges. No problems until I felt a muscle pull somewhere in the upper left hamstring. Next day it wash't too bad but I had a very hard time going up stairs. Todays run was intended to see if I need to let my left hamstring recover. It was tight during the whole run but it wasn't terribly painful. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hamstring still very tight...going to let it recover today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.05 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
| Easy run. Left hamstring feeling better but started to tighten up towards the end of the run. Was going to do 10 miles but decided to back off and avoid further injury. Tries to do just one or two lunges. That was a dumb idea, left hamstring still not ready for lunges. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| one mile warm up, 7 at GMP, and one mile cool down. Hamstring pain all but gone, thank goodness. I have to fly down to St George on Jan 13th (Friday) for business. Got all excited thinking that I could run the St George half while I'm down there. But the St George half is the following Saturday. Bummer... Rather than stay in St George we'll (wife and I) stay in Springdale and go hiking in Zion Natl Park on Saturday/Sunday if the weather holds. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 4.00 | 6.50 |
| 2.5 easy miles on the TM. GT issues moved me to the spin bike for 40 minutes. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.55 | 0.00 | 0.00 | 0.00 | 0.00 | 13.55 |
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Hamstring started to get little tight around mile 9 but it didn't get too bad so I continued the run. Tomorrow I'll know if I made the right decision. I read about Jake in the Utah Running Magazine (online). He talks a little about his running history and what factor(s) helped him reach a new level. It was SLOW DOWN (in caps in the article). He runs a good portion of his miles at 2 minutes over his MP. This seems to be a common theme amongst other high mileage bloggers that made significant improvements (Kelli, Mark, Laputka, and so on). Its seems so obvious but allure of running faster is always there. Most of the times beca I want to get the run over faster so I can get to the other things I need to do in the day. So here it is, my 2012 running resolution is to: SLOW DOWN and increase mileage. HAPPY NEW YEARS EVERYONE!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 469.67 | 82.45 | 54.25 | 9.50 | 100.70 | 716.57 |
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