| Location: Sandy,UT,USA Member Since: Oct 05, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: PRs (all aided)
- Marathon - Pocatello 2012 - 2:26:10 (1st overall); St. George 2012 - 2:24:08 (7th overall)
- Half Marathon - Timpanogos 2012 - 1:08:51 (2nd overall); Hobble Creek 2012 - 1:08:27 (3rd overall)
- 10K - Deseret News 2005 - 32:39
Other
- Ran track and cross country in high school
- Did not run in college
- Veteran of 14 marathons and numerous half marathons
- Ran the 2010 New York City Marathon as a charity runner with Team For Kids. Finished 2:33:51 (83rd overall). The entire experience from the fundraising to the race itself was absolutely incredible!
2014 TENTATIVE RACING SCHEDULE:
TBD Short-Term Running Goals: Run 6-days a week and maintain a decent base level of fitness. Upwards of 50-60 per week would be great. Adjust to my new work position, use time wisely, and keep negative stress at bay. Hopefully make a good run at Ogden this spring.
Balance family, work, running, and the other important things in my life. Long-Term Running Goals: Enjoy running and continue doing it consistently. Stay healthy and avoid injury as much as possible. Have fun!
Continue chasing PRs while I still can, particularly in the marathon and half marathon. Explore new races, improve training, build friendships, and learn from the wisdom and experience of the numerous great runners here in Utah. Run well into my old age.
Personal: I live in Sandy, UT with my wife (Lindsay) and 2 kids. I love running the roads through my neighborhood and near Little Cottonwood Canyon. I also do a fair amount of treadmill running at the Life Centre Athletic Club. Aside from running, I love road and moutain cycling.
Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2219.00 | 111.80 | 0.00 | 0.00 | 2330.80 |
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| Nike Free 3.0 V4 (Jan '13) Miles: 39.50 | Saucony Ride 7 (Oct '13) Miles: 420.40 | Brooks PureFlow 3 (Apr '14) Miles: 138.00 | Saucony Kinvara 4 (Apr '14) Miles: 82.35 | Adidas Energy Boost (Jun '13) Miles: 213.45 | Brooks PureFlow (Blue - Jun '12) Miles: 9.00 | Nike LunaRacer 3 (Jul '14) Miles: 88.75 | Saucony Zealot (Jul '15) Miles: 300.75 | Asics Nimbus 17 (Jul '15) Miles: 258.95 | Adidas Adios Boost 2 (Jul '15) Miles: 264.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Sick. Sore throat has subsided, but still not feeling well. Stuffy.
A.M. - 50 minutes on the gym TM, all flat:
10 minutes @ 8.5
20 mins @ 9.0
20 mins @ 9.5
Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Sick.
P.M. - 20+ mins on the TM, all flat @ 8.5 and 9.0 mph.
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| Nike Free 3.0 V4 (Jan '13) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM - Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Saucony Ride 7 (Oct '13) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Brooks PureFlow 3 (Apr '14) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Saucony Ride 7 (Oct '13) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Saucony Ride 7 (Oct '13) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Brooks PureFlow 3 (Apr '14) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Saucony Ride 7 (Oct '13) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Saucony Ride 7 (Oct '13) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Brooks PureFlow 3 (Apr '14) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Saucony Ride 7 (Oct '13) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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| Saucony Ride 7 (Oct '13) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Brooks PureFlow 3 (Apr '14) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Klondike camp with the Scouts from Friday to Saturday. 12 miles late in the afternoon
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| Saucony Ride 7 (Oct '13) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Treadmill
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| Nike Free 3.0 V4 (Jan '13) Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Kinvara 4 (Apr '14) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Brooks PureFlow 3 (Apr '14) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
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| Saucony Ride 7 (Oct '13) Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Brooks PureFlow 3 (Apr '14) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Reno hotel TM
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| Saucony Kinvara 4 (Apr '14) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Brooks PureFlow 3 (Apr '14) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Saucony Ride 7 (Oct '13) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
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| Saucony Ride 7 (Oct '13) Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Missed day. All nighter Sunday. Was able to run Monday on no sleep, but it caught up to me on Tuesday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Brooks PureFlow 3 (Apr '14) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Brooks PureFlow 3 (Apr '14) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
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| Saucony Ride 7 (Oct '13) Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Adidas Energy Boost (Jun '13) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hoka
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
| Group run with Scott, Mike, Fritz, Chris, Nate, and Nate. 6+ north from the cars at an easy pace. Then a little faster on the way back. Started the first 2 with Mike and Fritz at a touch over 6 minute pace. Mike took off for a 4 mile tempo at ~5:30 pace. I hung with Fritz for another mile plus. Then I slowed considerably and he sped up and eventually caught Mike. There was a bit of a headwind. Maybe 6:15-6-20 average for me for the 6 miles. Nothing to write home about, but I haven't done anything close to this fast in quite some time. We all re-grouped at the car and then headed south for a few more miles.
All in all, a good, fun run with great company. Felt good, but I'm far cry from being in any sort of good shape. Nothing quite like running with fast/talented people to help stoke the fire a little bit, and that's just what my running needs right now.
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| Saucony Kinvara 4 (Apr '14) Miles: 20.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| A.M. - I'll call this one 4 miles and that might be generous. Most disastrous run I've had in a while. Tummy not happy at all. Forced to walk much of the last section of the route and barely made it to the toilet. Yikes.
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| Adidas Energy Boost (Jun '13) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| P.M. - Late run on the old standby. Didn't get started until almost 10 PM. My internal clock is all haywire.
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| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Loops around Sugarhouse Park after work.
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| Saucony Ride 7 (Oct '13) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunchtime industrial park run. 6:23 ave pace.
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| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - 9 miles easy on the old standby route.
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| Brooks PureFlow 3 (Apr '14) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - Group run with Fritz, Anthony, and Nate out-and-back at Jeremy Ranch. ~6:50 average pace.
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| Adidas Energy Boost (Jun '13) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Brooks PureFlow (Blue - Jun '12) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Adidas Energy Boost (Jun '13) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Canyonlands Half Marathon - Always a fun run. I think this was my 8th time doing it. Running conditions were about as good as it gets for Moab. No headwind this year (often years there is one). Performance was about all I could have expected it to be given that I seriously haven't spent any time in sub-6 pace territory since SGM. Ran without a watch (intentionally left it home). Ended up finishing 9th overall, second in the division, ~30 seconds behind Walter. Went and hit-up Slickrock on the mountain bike before heading home (it kicked my butt too :). I'm not committed to any other races on the calendar yet. Need to figure-out what I want to do and start getting a little more serious already.
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| Nike LunaRacer 3 (Jul '14) Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - First gym TM run in as long as I can remember, all flat:
5 minutes @ 9.5 mph,
50 mins @ 10.0,
5 mins @ 10.5
Addios boost
A little rant... Of the 15 treadmills at my gym, there is exactly 1 left (a 10-year old Lifetime) that I feel comfortable running on. The others are just so old, noisy, and rickety that I'm too self-conscience about using them for fear of disturbing all the surrounding gym patrons. I truthfully don't know what a reasonable life expectancy of one of these machines should be, but come on gym management... Isn't it time?! I going to say something....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
15 mins @ 10.0, flat
Mini-ramp: 15 mins @ 10.0 with 2 mins each @ 0.5, 1.0, 1.5, 2.0, 2.5, 3.0, and 3 mins @ 3.5
15 mins @ 10.0, flat
10 mins @ 10.5, flat
Addios Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| A.M. - 60 mins gym TM:
5 minutes @ 9.5 mph, flat
35 mins @ 10.0, flat
20 mins @ 10.5, flat
Addios Boost
Three TM runs in a week (actually good in my book)... Haven't done that in a long time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| A.M. - 16 mile course. Last night our church hosted a stake-sponsored boy scout camp at the park behind our church. I guess you could qualify it as a quasi-camp. Me (Scoutmaster) and the assitant spent the night with them. Actually a pleasant night to sleep under the stars. The boys didn't settle down until around 1 AM, so sleep duration and quality wasn't the best. Woke up around 4:30 for a nature break and luckily I did because my phone battery was dead at that point because of the cold and I would've over-slept my alarm (should have kept it in the mummy bag with me). Couldn't sleep anymore, so I went home just before 5. Got ready to run while my wife went out for a few miles. Then did my run and made it back to "camp" before the stake-provided breakfast and flag ceremony. Not sure how much the parents of my boys would've appreciated me and the assistant both leaving the boys to do our morining runs. I rationalized it though since we left them on church property with a million other people. I know the boys didn't miss us. Hopefully I'm not too much of a bad/selfish/irresponsible person for doing that :)
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| Adidas Energy Boost (Jun '13) Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| A.M. - 60 minutes gym TM, all flat:
5 minutes @ 9.5 mph
30 mins @ 10.0
25 mins @ 10.5
Addios Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
35 mins @ 10.0, flat
15 mins @ 10.0 with 3 mins each @ inclines of 0.5, 1.0, 1.5, 2.0, and 2.5.
2 mins @ 10.0, flat
3 mins @ 10.5, flat
Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Slept in and skipped the morning run.
P.M. - Lunchtime industrial park run. 9-mile work loop. Toward the end of the run as I was heading south on 5600 W., I almost got stopped by a slooooow-moving train. I started running in the opposite direction on the dirt area parallel to the tracks. Once I reached the end of it, I crossed the tracks and beat it back to 5600 W. I feel bad for the motorists who got stopped. They had to wait quite a while.
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| Adidas Energy Boost (Jun '13) Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph, flat
25 mins @ 10.0
30 mins @ 10.5
Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| Had a heck of a time trying to fall asleep last night and consequently slept in later than I wanted to. Went and did my 15-mile loop + one starting around noon. Windy. Easy pace.
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| Adidas Energy Boost (Jun '13) Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
25 mins @ 10.0
30 mins @ 10.5
Addios Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Saucony Ride 7 (Oct '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - 60 mins at the gym:
5 minutes @ 9.5 mph, flat
15 mins @ 10.0, flat
21 mins @ 10.0, incline with 3 mins each @ 0.5, 1.0, 1.5, 2.0, 2.5, 3.0, and 3.5
19 mins @ 10.0, flat
Addios Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM
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| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Addios Boost
~37 mins
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 at the tailend of a long day. Scout camp at Little Sahara last night to this morning. Yard/car work for most of the afternoon.
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| Adidas Energy Boost (Jun '13) Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Adidas Energy Boost (Jun '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| A.M. - 60 minutes, gym TM, flat:
5 minutes @ 9.5 mph
35 mins @ 10.0
10 mins @ 10.5
10 mins @ 11.0
Addios Boost
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Adidas Energy Boost (Jun '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 60 minutes on the gym TM:
5 minutes @ 9.5 mph
45 mins @ 10.0
10 mins @ 10.5
Addios
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| |
| Saucony Ride 7 (Oct '13) Miles: 16.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Evening run.
|
| Brooks PureFlow 3 (Apr '14) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Adidas Energy Boost (Jun '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunch hour dump loop.
|
| Brooks PureFlow 3 (Apr '14) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Evening
Hoka
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunch dump loop
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - 60 minutes on the gym treadmill:
5 minutes @ 9.5 mph, flat
50 mins @ 10.0, flat
5 mins @ 10.5, flat
Addios Boost
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Adidas Energy Boost (Jun '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
40 mins @ 10.0
15 mins @ 10.5
Addios Boost
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunch-time dump loop run
|
| Adidas Energy Boost (Jun '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sensing a bit of stress on the left tibia. The early signs of an injury I've had many-a-time. No sense pushing the running. Best for me to layoff a few days and hopefully it subsides before developing into anything that will keep me on the sidelines for an extended period of time.
Twice up and down the Temple Quarry Trail on the Mtn. Bike.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Leg not ready yet. Taking another day off.
Once up and down the Temple Quarry trail.
Beautiful mountain biking conditions. Being in nature is good for my soul.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - One more day off, but I think I'll test running tomorrow.
Once up and down the Temple Quarry Trail again. Perfect May weather.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| A.M. - 35 mins on the gym treadmill. Leg felt just fine.
Addios Boost
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Standard 9. Leg just fine.
|
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| P.M. - Dump loop after work.
|
| Brooks PureFlow 3 (Apr '14) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| P.M. - The rain caused me to wuss-out this morning and it drizzled all day. Opted for a TM run, which ended up being sub-par. Stomach was off most of the time. A nature break 40 minutes in disrupted any sort of rhythm I had going.
Addios Boost
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| P.M. - Run between work and daughter's soccer game.
|
| Brooks PureFlow 3 (Apr '14) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - Morning standard
|
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| A.M. - 60 mins on the gym TM, all flat:
5 minutes @ 9.5 mph
35 mins @ 10.0
15 mins @ 10.5
5 mins @ 11.0
|
| Nike Free 3.0 V4 (Jan '13) Miles: 10.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Standard A.M.
|
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| A.M. - 45 mins on the TM
Addios Boost
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| P.M. - 16 mile loop in the early afternoon. Took the scouts to Antelope Island last night. Last night was actually pleasant, but this morning was a total rain-out. Slept horribly. Legs were heavy from the start of the run.
|
| Saucony Ride 7 (Oct '13) Miles: 16.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| P.M. - Lunchtime dump loop run. Finished about 15 mins before the rain.
|
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - Morning 9-miler.
|
| Brooks PureFlow 3 (Apr '14) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. - 60 minutes on the TM, all flat:
5 minutes @ 9.5 mph
15 mins @ 10.0
35 mins @ 10.5
5 mins @ 11.0
Adios Boost
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Morning 9.
|
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. - 60 minutes on the gym treadmill, all flat:
5 minutes @ 9.5 mph
15 mins @ 10.0
30 mins @ 10.5
10 mins @ 11.0
Adios Boost
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| A.M. - Early. 12-mile loop followed by my 9 mile loop (minus the first mile). Roads were a little damp, but perfect conditions otherwise. Pace was slow. Eventhough yesterday's TM run wasn't much, its enough to be considered on the harder effort-side for my current fitness and caused today to be slower.
It's time to invest in a few new pairs of shoes. Last new pair was the Hokas last July. They are shot, and really the whole rest of my fleet is too. I like to experiment. Any suggestions?
Spent most of the day helping on the boys in my neighborhood do his Eagle Scout project up near Frances, UT. Enough tough labor to kill my motivation to do any of my own yardwork this afternoon.
|
| Saucony Ride 7 (Oct '13) Miles: 20.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
30 mins @ 10.5
15 mins @ 11.0
Boost
P.M. - Two times up and down the Temple Quarry Trail on the mountain bike.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9'er
|
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 60 minutes on gym TM:
5 minutes @ 9.5, flat
15 mins @ 10.0, flat
20 mins @ 10.0 mph with progressive inclines, 5 mins @ 0.5, 1.0, 1.5, 2.0
10 mins @ 10.0, flat
5 mins @ 10.5 flat
5 mins @ 11.0 flat
|
| Nike Free 3.0 V4 (Jan '13) Miles: 10.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - 9'er
P.M. - Twice up and down the Temple Quarry on the mtn bike.
|
| Brooks PureFlow 3 (Apr '14) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| A.M. - 45 mins on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
15 mins @ 11.0
Boost
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| A.M. - Same route as last Saturday; 12-mile route followed by the 9, minus one.
P.M. - 45 mile road ride on the Cervelo to about a mile past the fire station in Emigration via Wasatch. Nice evening ride. Got in to Lotoja again, so its time to start accumulating some time in the saddle. Going to take a while before I get my cycling legs back under me.
|
| Saucony Ride 7 (Oct '13) Miles: 20.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| A.M. - 50 minutes on the TM at the gym, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
25 mins @ 10.5
10 mins @ 11.0
Everything was fine until just before the 50 minute-mark. My left calf started to tighten up. Subtely at first, and then pretty sharp all of the sudden. Decided to pull the plug on the run rather than pushing through it and potentially doing damage. It's still tight, especially after sittng for any period of time at work. Loosens up a little when I'm up and moving. Kind of a freak thing.
We'll see if I'm ready to run by morning. I'm hoping so.
Boost
P.M. - 20 mile bike ride at lunch. Dump loops - very similar to the running route I do from time to time out here by my work. Nasty south winds, but fun for the few stretches when I was heading north; easily 30+ mph speeds, then about half that when heading south. Calf just fine on the ride.
Would much prefer a longer ride after work, but I've got my daughter's soccer game this afternoon and for a few weeks while I'm trying to get my cycling legs back to a base level, this type of shorter/flatter ride is about perfect.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 1.70 |
| A.M. - Futile attempt at a run this morning. Suspected that the calf wasn't quite ready for a run this morning and I should have listened to the voice in my head, but tried to go anyways. It was okay at first, but got progressively worse until about 1.5 miles into it and it was clear I was doing more harm than good. Just stopped, turned around, and walked home.
I brought my bike to work again today and will probably go do a similar ride to yesterday during lunch. No time for anything this afternoon because of scouts. Probably also forgo running and do rides (road or mountain) tomorrow and Thursday. Frustrating, but it makes less sense to run through a problem and be injured for a prolonged period.
P.M. - Lunch time dump loops on the bike. 20 miles. Same exact ride as yesterday. A little faster today since the winds weren't as intense.
|
| Saucony Ride 7 (Oct '13) Miles: 1.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Once up-and-down the Temple Quarry Trail on the mountain bike. Leg needs a few more days.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Up late last night. Slept in. Nothing in the morning.
The leg needs some more recovery time. No running for a least a couple more days.
P.M. - 40 mile road ride both sides of Suncrest out via Wasatch. Nice night for a ride. The climb up the Utah Valley side was windy, but the rest was good.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 30 minutes on the gym elliptical.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 60 minutes on the gym elliptical.
P.M. - Twice up and down the Temple Quarry Trail on the mountain bike. Was going to do a road ride, but it was apparent the afternoon weather was going to deteriorate. Opted for the shorter mountain ride so I wouldn't get caught in the rain far from home. It started raining steadily about 10 minutes after I got home.
The leg issue is getting annoying. I'm pretty sure its the soleus on the medial side.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ziltch
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Two time up and down Temple Quarry
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| P.M. - Lunch ride no the dump loop route. Did and extra lap because a slow moving train was impeding my route back to work along 5600 W.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A.M. - Run to test the lower left leg. It's terrible. Despite a week-and-a-half off of running, leg is not really showing any improvement. Up until this moring, it's been hardly noticeable as I walk or cycle, but the run this morning really showed that the problem is still there. It felt okay for the first mile or so, then quickly deteriorated. I should have pulled the plug much earlier than 8 miles. I don't really know what the problem it. It just feels like a severe muscle pull. It's concentrate on my lower calf, near the achilles, but I don't think its an achilles issue. Frustrating.
P.M. - First Millcreek ride of the season (~40 miles). I guess I can say my riding season is officially open now.
|
| Saucony Ride 7 (Oct '13) Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| P.M. - Temple Quarry Trail 2 times on the mountain bike.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 75 mile road ride to Big Mountain via Wasatch. Coming back I extended out to 12300 and back home on 1300 to get the 75. Granted, Emigration is a very popular riding place, but I don't think I've ever seen so many riders out on the roads as I did today. Literally hundreds.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Millcreek ride (~40 miles). Biking in the canyon in the moring is awesome. Something I don't get to do often when my running routine is going normal.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| P.M. - Once up and down the Temple Quarry Trail on the mountain bike between a busy scheduled-day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Bike ride both sides of Suncrest (~40 miles).
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Big Cottonwood ride to Brighton and back (~40 miles).
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Once up and down Temple Quarry on the mountain bike. Wish I was running Wasatch Back with my company team today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 90 mile solo ride to the marina at East Canyon Resevoir and back. First time I've done both sides of Big Mountain in the same ride. Via Wasatch Blvd/Emigration. Good ride; 5+ hours and 7.5K of elevation gain. I should have taken more calories along the way, but it ended up being a good depletion ride. The Ragnar caravan was long gone by the time I got to the north end of the lake. I had a Jon Kotter sighting near the base of Emigration.
Anxious to get back to running. It's hard to know how the calf is going to respond once I give it a go. It feels better and better the longer I lay off the running. I've got scout camp this week (22nd-26th). I'm going to try and take my bike and just do that rather than attempt running at camp. I think I'll shoot for a test run next Saturday. Fingers crossed that the calf will be ready by then.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Very early mountain bike ride. Once up and down the Temple Quarry Trail after a sleepless night getting ready for camp and making sure my work matters were in order for the week. Met at the ward at 7 A.M. and caravaned up to Camp Hunt at Bear Lake.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Early morning water-ski with Scout on Bear Lake. My buddy Scout is also a scoutmaster and our two smaller-size scout troops are sharing a camp. He brought his boat, so we made the most of the early morning water.
P.M. - 50-mile solo road ride around Bear Lake while the boys were in their merit badge classes. 2:16 and change, 22 mph hour. Had a nice tail wind all along the east side which really helped the overall speed. It's mostly a pretty flat ride. On the east side there are some rollers. ~800 something of gross elevation gain over the whole loop. The road is not in the best shape, especially on the north and east sides. Good, fun ride to just get out and hammer for 2+ hours. It's interesting that the loop is 50 miles to the dot.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Another circumnavigation of Bear Lake (50 miles). This time did it with Scott in about 2:31 (~20 mph ave), so more relaxed than yesterday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Solo ride around Bear Lake. This time in counter-clockwise direction. In 2:20 and change (21.4 mph ave). Winds were slightly less favorable compared to Monday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Early solo ride around Bear Lake in clockwise direction (~50 miles). 4th circumnavigation of the lake in 4 days. 2:20, 21.4 mph ave. Going home this afternoon.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - Easy "test" run for the left calf on the standard 9 mile course. Told myself I'd stop at the first sign of pain and just hop on the bike. Fortunately, there was no pain!! I took it pretty cautiously and slow the whole way, but I'm way excited that there was no pain. Right now, the plan is to go for a full week of running this coming week, but I'll play it day-by-day.
P.M. - BCC to Guardsman (~50 miles). First time of the year for an all-time favorite ride. Weather was warm of course, but things noticably start getting cooler as you reach about the Storm Mountain level.
|
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| A.M. - 60 minutes on the gym TM, all flat:
10 minutes @ 9.0 mph
20 mins @ 9.5
30 mins @ 10.0
Adios Boost
P.M. - Millcreek ride (~40 miles). Hot on the way out, but wonderful in the canyon. My mom is an event coordinator at Log Haven now and I saw her driving home down the canyon as I was going up.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - 9. Calf injury is pretty much non-existent now (thankfully), but my legs are rocked! Not because of hard running (because I haven't been doing any), but I think its just a combo of (1)becoming an old man (as much as I hate to admit, it's becoming more and more noticable), (2) last night's ride (the runs the mornings after are often slogs), and (3) the fact that this was only my 3rd run back post-injury. Looking forward to taking the rest of the day easy.
|
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| A.M. - 60 minutes on the TM, all flat:
20 minutes @ 9.5 mph
30 mins @ 10.0
10 mins @ 10.5
Adios Boost
P.M. - LCC ride (~25 miles)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| A.M. - 12-miler.
P.M. - 2 times up and down the Temple Quarry Trail on the mountain bike.
|
| Saucony Ride 7 (Oct '13) Miles: 12.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
40 mins @ 10.0
15 mins @ 10.5
Adios Boost
Day of boating with the fam at East Canyon.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| A.M. - 12-miler. Could have and maybe should have went longer. Got a later start than I wanted and it was warm and even a little muggy. Didn't pre-plan mid-run water/energy. I'd be contending with a 4th of July parade going on up at 3000 E on my course, and really just wasn't into it. I guess I can rationalize it given that this is my first week back running in close to a month. This run puts my over 60 mpw, so I'll be content with it.
A.M. #2 - BCC to Guardman (~50 miles). Decent ride, but the canyon was crazy busy (as is to be expected for the holiday).
|
| Saucony Ride 7 (Oct '13) Miles: 12.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| A.M. - 45 minutes on the TM, all flat. A little crunched on time to make an early dentist appointment.
5 minutes @ 9.5 mph
25 mins @ 10.0
10 mins @ 10.5
5 mins @ 11.0
P.M. - Millcreek ride Monday (~40 miles). People must be on holiday hangover. Not nearly as many people in the canyon tonight as there usually is....Fine be me. So awesome to have some relief from the high temps.
|
| Saucony Zealot (Jul '15) Miles: 7.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. - 12 miles. Toward the end of my run I ran into Dave Holt who is up visiting family. It was good to run and chat with him for a few minutes.
|
| Brooks PureFlow 3 (Apr '14) Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| P.M. - Up late last night with work stuff. Slept in and ran during lunch break. Industrial park run on the dump loop route.
P.M.2. - LLC ride (~25 miles).
|
| Saucony Ride 7 (Oct '13) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| 35 minutes on the TM, all flat:
10 minutes @ 9.5 mph
20 mins @ 10.0
5 mins @ 10.5
Running Hobbler Half tomorrow. Really no expectations for it, but it'll be good to participate in a race.
|
| Saucony Zealot (Jul '15) Miles: 5.80 |
|
| | Race: |
Hobbler Half Marathon (13.1 Miles) 01:12:52, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 13.10 | 0.00 | 0.00 | 16.10 |
| Hobbler Half Marathon 2015
As mentioned in yesterday's post, I didn't have any grandiose expectations for this race. After being side-lined for most of June, I've really only been back to running for less than 2 weeks. Given that fact, I'm content with the 1:12 n'change result.
First all, I think Run13 does a pretty good job with its races. This one is actually pretty reasonably priced compared to some of the other ones around here that are just ridiculously high.
It was good to see Riley and Ben and cool down with them a few miles afterwards. Both are doing phenomenal this year and completely dominated this race. Riley won with ease despite not feeling like he had a good day and Ben PR'd by over a minute which is just awesome. It was also good to also chat with James Barnes afterwards.
The race started as expected with Riley and Ben blasting out of the gate. A younger guy, Tyler, went with them. I was in 5th or 6th place for the first 1/2 mile and then settled into 4th where I'd stay the rest of the race. By the second mile, Ben and Riley were out of sight. Tyler had started to drop back. I was cautiously optimistic I could reel him in. I did close the gap a little during the middle miles, but then gave some of it back during the final 2. In retrospect, I wish I would have made the decision at 9 or 10 to push harder and make an effort to get him.
Overall, I felt pretty decent during the race. The cardio system feels pretty good, thanks I'm sure to the cycling. The running legs are just not there yet. No speed. Hopefully I can build some into them during the next 3 months.
Splits were: 5:27, 5:24, 5:27, 5:29, 5:26, 5:34, 5:31, 5:36, 5:34, 5:42, 5:36, 5:53, 5:38, :26 (5:10).
A.M.2. - 56-mile bike ride. Up BCC to Guardsman then added 3 miles up LCC (to just past the 7-mile marker). Probably could have went the whole way to Albion, but was constrained on time and out of fluids. ~7.3K elevation gain. Felt good on the bike despite the close proximity to the race. Temperatures were great, but the wind was a little obnoxious at times. Definitely can't complain about the temps for mid-July.
|
| Brooks PureFlow 3 (Apr '14) Miles: 3.00 | Nike LunaRacer 3 (Jul '14) Miles: 13.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - 62 minutes on the gym TM to get an even 10. Can still feel Saturday in the legs. All flat:
10 minutes @ 9.0 mph
20 mins @ 9.5
32 mins @ 10.0
P.M. - Have plans tonight that will preclude doing a ride. Did a quick 26 mile ride during lunch. Industrial park ride. Kind of went all over the place. The trains that run across 5600 W can sure be annoying and slow sometimes.
|
| Asics Nimbus 17 (Jul '15) Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - 15 mile route. Finally, I got one of these in as part of a mid-week run...
P.M. - Lunch break ride ~25 miles.
|
| Saucony Zealot (Jul '15) Miles: 15.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
15 mins @ 10.0
20 mins @ 10.5
10 mins @ 11.0
5 mins @ 10.0
1 min @ 10.5
1 min @ 11.0
3 mins @ 11.5
P.M. - Millcreek ride (~40 miles)
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - 15-miler. The cushy Nimbus shoes felt good.
P.M. - LCC ride (~25 miles)
|
| Asics Nimbus 17 (Jul '15) Miles: 15.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
| A.M. - Long run. Back-to-back 12-mile routes (minus the 1 mile of the second lap). Longest run of the year. Wanted to do the long run today as opposed to tomorrow because we're taking the scouts backpacking tonight (Lake Blanche in BCC); the joys of being a scoutmaster...
Not quite sure how tomorrow is going to shape up yet (running and/or cycling). We likely won't get home until early afternoon and looks like rain in the forcast.
|
| Saucony Zealot (Jul '15) Miles: 23.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Something had to give because of the scout over-nighter and it the run.
Had a good time with the boys. They did well on the challenging Lake Blanche trail. Between the wind and the bouts of rain and the hard ground, I slept terribly and have been kind of grumpy today because of it. We got up and hiked around the 3 lakes before packing up and heading back down the trail. Got home around 12:30.
P.M. - Got out the door a little after 2 for a ride: Big Mountain via Wasatch and Emigration. Then extended south to 123000 S. and back home via 1300 E. to make an even 75 miles.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 with progressive inclines; 3 mins each @ 1.0, 1.5, 2.0, 2.5, and 3.0. 5 mins @ 3.5.
10 mins @ 10.0, flat
10 mins @ 10.5, flat
10 mins @ 11.0, flat
P.M. - Millcreek Monday ride (~40 miles). Near perfect conditions. Awesome mid-July weather. On the way back home on Wasatch I caught up with a fast dude on a beautiful BMC aero bike with Enve carbon wheels and the works. He stepped on the gas and I drafted in his slipstream. It would have been just plain stupid for me to try and pass him cause there's no way me and my aluminum wheels were going to out-run him. We got to the Sev Gutt Check (see Strava) and he tried to drop me on the climb, but he was surprised when we got to the top and I was right on his wheel. I followed him a little longer then he continued up toward LCC while I took the LaCaille/Wasatch Blvd cutoff toward home. Fun times. Riding with him probably cut 10 mins off my total ride time.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. 15-miles.
|
| Asics Nimbus 17 (Jul '15) Miles: 15.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| A.M. - 60 mins on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
25 mins @ 10.5
20 mins @ 11.0
P.M. - LCC ride (~25 miles). Fortunately, missed the rain for the most part.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A.M. - 6 easy.
|
| Saucony Zealot (Jul '15) Miles: 6.00 |
|
| | Race: |
Deseret News Classic Half Marathon (13.1 Miles) 01:11:27, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 13.10 | 0.00 | 0.00 | 16.35 |
| Deseret News Half Marathon 2015
Fun race. Felt pretty good. Still trying to find some speed in my old legs. First 8 miles were good, the wheels kind of came off the last few. Brett and Riley just killed it. Great races by Jason and Taylor as well. Congrats to them.
|
| Nike LunaRacer 3 (Jul '14) Miles: 16.35 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.40 | 0.00 | 0.00 | 0.00 | 23.40 |
| A.M. - Double 12-mile routes. Did the triangle in reverse on the second go around.
A.M.2. - BCC/Guardsman Pass ride (~50) miles. Always a good ride, but the most memorable (and humbling) thing was getting totally schooled by two riders wearing red that appeared to be doing interval sprints up the canyon. They were impressive. -In follow-up, I think those two guys were part of the Drapac Professional Cycling getting ready for the Tour of Utah. Okay, I don't feel so bad about myself.
I was quite lethargic on both the run and the bike today. Both were slow. Maybe residual from the race yesterday?
Went boating with the family late in the afternoon.
|
| Asics Nimbus 17 (Jul '15) Miles: 23.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
5 mins @ 10, flat
25 mins @ 10 mph with progressive incline; 5 mins each @ 1.0, 1.5, 2.0, 2.5, and 3.0
10 mins @ 10, flat
10 mins @ 10.5, flat
5 mins @ 11.0
P.M. - Very pleasant Millcreek ride (~40 miles).
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - 15 mile route, normal direction. Coolest July morning I can remember.
P.M. - Bonus lunch time bike ride (~21 miles). Did this one with two work friends, Cody and John. We just rode around the industrial parks around our building and did a few laps on the "dump loop." It was good to get out with these guys for a change and practice some drafting.
|
| Saucony Zealot (Jul '15) Miles: 15.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
30 mins @ 11.0
P.M. - LCC ride (~25 miles)
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| A.M. - 12 mile route
P.M. - Solo lunch ride. Dump loops (~20 miles)
|
| Asics Nimbus 17 (Jul '15) Miles: 12.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
| A.M. - Long run this morning. Got a big day of driving ahead.
|
| Saucony Zealot (Jul '15) Miles: 23.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| One of those entries where I mysteriously lost what I was typing...
Spent all day Friday driving to Lake Almanor, CA. Little family vacation with the in-laws. It's beautiful here. Huge trees, mountain atmosphere, although elevation is about the same as SLC.
A.M. - 12 mile out and back. 6 miles out toward Westwood (pretty much all up), then back. Progressively faster miles, but too slow to be considered anything other than a recovery run.
A.M. - Brought the Cervelo, so got in a nice 70 mile ride consisting of a double circum-navigation of the lake and some meandering around the pennisula.
Spent part of the PM with the whole family touring Westwood; my father in-law's home town. Seems like a pretty depressed little town now, but the place was apparently booming back in the day when Paul Bunyan was swashbuckle'n around the lumber yards.
|
| Asics Nimbus 17 (Jul '15) Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ventured with the family over to Lassen Volcanic National Park. We did the Bumpass Hell hike and saw some cool mudpots, boiling springs, etc. Real strong sulphur smell. My kids (ages 5 and 3) dominated the 2.6 round trip hike, which wasn't a simple walk in the park. Wish we could have spent more time in the Park, but young children make that difficult.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. - Same route as Saturday morning, but a bit faster. Progressively faster miles, last 2 were sub-6 (aided). Felt good.
Spent the rest of the day driving home. Had a great time, but am grateful to be home with A/C.
|
| Asics Nimbus 17 (Jul '15) Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - 15 mile route.
P.M. - LCC ride (~25 miles)
|
| Saucony Zealot (Jul '15) Miles: 15.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
20 mins @ 11.0
10 mins @ 11.5
P.M. - Millcreek ride (~40 miles). Very windy to start out, but it calmed down. Good ride.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - Entire 15-mile route in reverse direction, plus a little on the end of the route to get 16. Easy pace. Only the second or third time I've ever done it that way. Fun for a change.
P.M. - Lunch ride. Industrial park and dump loops (~20 miles).
|
| Asics Nimbus 17 (Jul '15) Miles: 16.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
20 mins @ 11.0
5 mins @ 10.0
1 min @ 10.5
1 min @ 11.0
3 mins @ 11.5
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today.
Ultimate Challenge Cycle Ride
~113.3 miles
~12,750 ft elevation gain
7:04:18 total time, including 5 stops and wait time
Finish time ~1:40 PM
This has become a staple event for me. It's my fourth consecutive year doing it and honestly, its one of the days I most look forward to during the year. Why?... Because its just fun. You've got the Tour of Utah atmosphere (the ride is just the amateur version of the same route (the "queen stage") the pro Tour riders do a few hours later). There are lots of peope, especially in LCC, and just a lot of energy surrounding the event. Its really not a race, though some folks like to push and be among the first to finish. Though you get a race bib, the event is not timed. That fact, combined with the fact that there are several distance options - Full course (starts downtown SLC ~113 miles), half course (starts in Coalville ~60 miles), and a short course (starts at the swamp lot) - and they all start at different times and end at Snowbird, makes it difficult to approximate where you rank in terms of finishing placement. If I had to guess, I was probably in the top 10%-5% of finishers for the full route.
The course started just east of the Rio Grande building downtown. It winds a few blocks west and south before heading directly East up past the north side of East High School, Sunnyside, and then up Emigration Canyon. Then over Little and Big Mountains, down past East Canyon and north to Henefer. Then around Echo, Coalville, and Wanship. South past Rockport and to the turn-off to Brown's Canyon. Up Brown's and to Park City. Then up Deer Valley to Guardsman, down BCC, and south on Wasatch Blvd. Then the final climb to Entry B at Snowbird.
Started the ride with Dayne (a friend and member of last year's Lotoja team). We stayed together through the start of Brown's Canyon, Then I rode ahead and was alone up 3/4ths up Guardsman when I caught Robbie, another friend and last year Lotoja teamate. On his way to the start, he forgot his glasses and had to go back home to get them (in Foothill). He started about 20 mins early from his house and got picked up with the first peloton of riders. He rode with them to Park City before the group got strung out. I finally caught up to him on the Guardsman climb. We rode down BCC together where he met his family at the 7-11 at the bottom of the canyon for a stop. I continued on alone to the finish.
Overall, I felt great. Took the first part of the ride to Park City conservatively. Probably even more so than last year. Ate throughout the ride to keep energy levels up - Mostly soft Nature Valley bars - must have had at least 8 of them. Also fruit. Took a full EFS flask (~400 calories) at the base of Brown's and felt great going up that climb at a good modest clip. The Deer Valley/Guardsman climb was tough as usual, but I think I paced it pretty wisely. I passed a lot of people and didn't get passed on that climb. Was careful not to blow my wad on that climb and have nothing left for LCC (like had happened to me 2 years ago).
LCC was also hard, but I felt good and kept moving at a good clip. The cooler weather and slight tailwind definitely helped. My dad met me at the base of the canyon and handed me a Coke, which was wonderfully refreshing. I did a lot of passing up the climb and only got passed once at the start of the climb by a dude who was just flying. I truthfully don't think he was part of the Ultimate Challenge ride. He wasn't wearing a bib and just looked fresh.
I was surprised at how many super strong women there were in the ride. Many were toward the top finishers. Several who were part of the TOSH team. They are super awesome ladies. Very strong and fit.
Anyways, super fun day and ride.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| A.M. - Rough couple of work days for me starting late last night. Was up real late and ended up settling for an easier 10 miler this morning. No time for a bike this afternoon.
|
| Saucony Zealot (Jul '15) Miles: 10.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - Another really late night last night. Easy 9-miler.
|
| Asics Nimbus 17 (Jul '15) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
35 mins @ 10.0
20 mins alternating 1 min on, 2 mins off. Fast sections were 11.5 mph for the first 4 (5:12 pace) and last 3 were @ 12.0 (5:00 pace). Wanted to get the legs moving a little bit, but not really do a hard workout given Hobble this weekend.
My schedule should finally cooperate for a ride this afternoon. Just hoping the weather will too.
P.M. - Millcreek ride (~40 miles),
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - Easy 9-miler.
P.M. - Lunch ride with Cody (~20 miles). Out-and-back north on 5600 W then west on the frontage road until we hit 10 miles, then back.
|
| Saucony Zealot (Jul '15) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| A.M. - 38+ minutes on the gym TM, all flat:
10 minutes @ 9.0 mph
10 mins @ 9.5
10 mins @ 10.0
8 mins alternating 1 min each @ 10.5, 10, 11, 10, 11.5, 10, 12, 10
A few more seconds @ 10 to get an even 6.2.
|
| Saucony Kinvara 4 (Apr '14) Miles: 6.20 |
|
| | Race: |
Hobble Creek Half Marathon (13.1 Miles) 01:10:50, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 13.10 | 0.00 | 0.00 | 23.10 |
| Hobble Creek Half Marathon - 2015
More on this a little later. Okay race, but honestly a bit disappointed in the result... At least it showed me where I'm at right now. First half was smooth and steady, ~5:18/mile average, but for some reason the wheel really came off at 7. Felt okay, but there was no speed and I didn't hit anymore miles sub-5:30.
2 mile warm-up; 8-mile warm-down
P.M. - Guardsman ride (~50 miles)
|
| Saucony Kinvara 4 (Apr '14) Miles: 10.00 | Nike LunaRacer 3 (Jul '14) Miles: 13.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - Easier post-race Monday flat TM run:
5 minutes @ 9.5 mph
50 mins @ 10.0
5 mis @ 10.5
P.M. - Millcreek ride (~40 miles)
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - Tried a modified route this morning to mix thing up a bit. First 6 miles were the same as my normal 12 and 15 mile routes, but instead of turning south onto Wasatch Blvd from Little Cottonwood Rd, I kept going north on Wasatch to 3500E turn-off, then to Bengal Blvd, and east to Wasatch. Then back pretty much the same way I came. The stretch on Wasatch is pretty busy that time of the morning, but overall a good course I'm sure I'll do again.
P.M. - Lunch ride with Cody. Same route as last Thursday (~20 miles).
|
| Asics Nimbus 17 (Jul '15) Miles: 16.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
20 mins @ 11.0
10 mins @ 11.5
P.M. - LCC ride (~25 miles)
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| A.M. - Same route as Tuesday minus the last little neighborhood loop. A little slower pace.
|
| Saucony Zealot (Jul '15) Miles: 15.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
35 mins @ 10.0, flat
10 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0%
5 mins @ 10.5, 1.0%
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 20.10 | 0.00 | 0.00 | 25.10 |
| A.M. - Long run with Matt Poulsen, Jon Kotter, Nate Crayson, and Scott Keate; 20 miles at 5:57/mile pace + 5 mile cool down. Started at Scott's house at about 6:15 AM. Most of the run was on the Murdock Trail. Made water/potty stops at ~6 and ~14 and a brief stop at the turn-around at 10, then a final break back at Scott's house (~20). Matt was with us through about 8. Nate and I pulled the plug on the workout at 20 when we got to Scott's. Jon and Scott were the real heros of the day and did 5 more at ~6 minute pace.
Great run. Felt real good for the most part even though I was sucking wind more than the others. No way I could have done this thing on my own. It was great to be with good company; 4 better runners than myself. Good deposit in the training bank and good confidence booster. My legs (especially quads) are thrashed right now (more so than a hard effort half marathon). Which is kind of surprising because the course was relatively flat. I guess the 6/min steady pace for that length of time took its toll. Maybe it has a little to do with the fact that I was wearing some old shoes. But again, I'm happy with the day. Fortunate, and proud of myself, to have been able to hang with those excellent runners through 20.
I've got a tremendous amount of respect for Jon and Scott holding on for the full 25 (of course, I wouldn't have expected anything less). And Mike Nelson too, for doing it solo yesterday. They're all in great shape. Nate is in awesome shape too. And Matt will, of course, round into form soon.
Old Adios Boost
P.M. - Big Mountain ride. On the way back, extended on Wasatch out to 123000, then back home via 1300 E (~75 miles).
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
45 mins @ 10.0
10 mins @ 10.5
My kids came down with a cold about the middle of last week. By Friday my wife started coming down with it too. I started feeling a tickle in my throat Saturday before my ride. Then it hit me pretty hard by Saturday night. Yesterday I felt like an absolute train wreck. Between the sickness and DOMS from Saturday's run, I wasn't sure I was going to be able to run this morning. Didn't sleep the greatest, but actually felt better this morning, good enough for a run. It sucks to get sick, but I'd rather have it now and get it over with than be dealing with it any other time in the next 6 weeks. Hopefully it runs its course quickly. My kids are on the upswing and it was my daughter's first day of kindergarten.
P.M. - Millcreek Monday ride (~40 miles). Decent ride, but could feel the effects of my cold.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| A.M. - New 15-mile route. Event hough I do these at an easy recovery pace, these Tuesday morning medium long runs tend to kick my butt. I think its because of the relatively quick turnaround from the bike ride the night before (which I'm typically not finishing until after 8 PM).
|
| Asics Nimbus 17 (Jul '15) Miles: 15.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
10 mins @ 10.5
35 mins @ 11.0
Wanted to do the last 15 mins @ 11.5, but my legs weren't having any of the 11.5 today. So just held steady at 11 through the end. Interestingly, I can still feel Saturday's run in the quads (what does that say about my fitness?). My cold feels substantially better than 2-3 days ago. I've been trying to be careful and gotten good sleep the last two nights. Still quite a bit of stuffiness in the nose and upper respiratory area. Okay run given the circumstances.
P.M. - BCC ride to Brighton and back (~40 miles). The not so fun news was that I realized about a mile up the canyon that I left my water bottles at home in the fridge. The good news was that it was a cool afternoon, it made my bike feel lighter :), I felt good, and it was just a real pretty, pleasant afternoon to be riding in the canyon.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - Traditional 15-mile route.
P.M. - Lunch ride. Dump loops route (~20 miles)
|
| Saucony Zealot (Jul '15) Miles: 15.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.50 | 0.00 | 0.00 | 0.00 | 27.50 |
| A.M. - Long run this morning because we're taking the scouts on a little back-packing overnighter tonight. Such is the life of a scout master charged with the expectation of camping 10 months out of the year... We're going up to Lake Catherine. Maybe if I'm lucky I'll be able to sneak out for an easy early morning trail run. We'll see how things go.
This morning's run, wanted to get a least one outing on this route before SGM. Three times up and down my 9-mile course (which is a scenic view route from my house to the park 'n ride at the mouth of LCC).
|
| Asics Nimbus 17 (Jul '15) Miles: 27.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| A.M. - Didn't get up early to run at camp. Got home around 11 and went to the gym. 75 minutes easy on the TM. This one was all about getting the miles to hit 90 for the week :)
10 minutes @ 9.0 mph, flat
65 mins @ 9.5 mph with 20 mins flat, 10 mins @ 0.5 incline, 10 mins @ 1.0, 10 mins @ 1.5, 15 mins @ 1.0
P.M. - Double Cottonwood ride (~65 miles). First up BCC to Guardsman. Quick stop at the 7-11 on Wasatch to top of the bottles. Then up to the end of the paved road in LCC. Glad to have finally gotten in one of these rides this year.
|
| Saucony Kinvara 4 (Apr '14) Miles: 11.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walk around the neighborhood with the kiddos. Then solo for about 1.65.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 with progressive inclines; 5 mins each @ 1.0, 1.5, 2.0, and 2.5
5 mins @ 10.0, flat
10 mins @ 10.5, flat
15 mins @ 11.0, flat
Still some lingering stuffiness from the cold. Ready for it to be totally gone and out of my life already.
P.M. - LCC Ride (~25 miles). Though this canyon is always a challenge, it felt a lot better today than Saturday when doing it after first climbing Guardsman. Dad's 60th B-Day bash tonight.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - New 15-mile route plus one on the end.
|
| Saucony Zealot (Jul '15) Miles: 16.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
5 mins @ 10.0
15 mins @ 10.5
10 mins @ 11.0
5 mins @ 10.0
10 mins @ 10.5
5 mins @ 11.0
5 mins @ 10.0
Ugh..
P.M. - Millcreek ride (~43 miles). Had to take the long way out and back (i.e. Little Cottonwood Rd instead of Wasatch Blvd) because of the Cottonwood Heights fire. The way out and up the canyon was quick because of the south wind. But the way back was slow for the same reason.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - Same route as Tuesday. Easy pace. Wind was kind of obnoxious again.
P.M. - Lunch ride. Dump loops route (~20 miles)
|
| Asics Nimbus 17 (Jul '15) Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
20 mins @ 11.0
5 mins @ 11.5
5 mins @ 11.0
Some girl was using my favorite TM, so I had to use an alternate.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 26.20 | 0.00 | 0.00 | 27.30 |
| Pocatello Marathon (training run effort)
Ran the Pocatello Marathon today as a training effort. This was my fourth year doing this event ('11, '12, '14, and now '15). This was the first time I didn't approach it as a race. Main reason being it is only 4 weeks before my goal race, SGM (in past years its always been 5), and I didn't want to necessitate backing off my training schedule much to accomodate a taper and the subsequent marathon recovery period. Goal was to run a controlled effort averaging 6-minute pace, and if I felt good, to push the last few miles. That goal was mostly accomplished in that I averaged 6:01 pace (2:38:12). I generally felt good and controlled, never near redlining. However, my splits were not as consistent as I ideally would have liked, and I really wasn't man enough to push the last few miles as hard as I should have/had planned. Ended up finishing 1st place. Temperatures were perfect. Slight headwind the second half. Admittedly, my legs feel more thrashed than I hoped they would for this effort.
Anyways, fun run. Good finish to a 90-mile week. This is an awesome little marathon that's run very well. The director and his team do a great job with it.
More thoughts later.
P.M. - 50 mile joy ride to the top of Little Mountain and back.
|
| Saucony Kinvara 4 (Apr '14) Miles: 1.10 | Nike LunaRacer 3 (Jul '14) Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walk to and from church, plus 2.2 miles in the afternoon.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - About 63 minutes on the gym TM, all flat:
15 minutes @ 9.0 mph
30 mins @ 9.5
~18 mins @ 10.0
A.M.2. - Wife had to work today. Pawned my kids off with my dad for a few hours to squeeze in a ride: Millcreek Monday (~40 miles). Crazy busy today with the holiday.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - 'New' 15-mile route plus one on the end. Slow, easy pace.
|
| Asics Nimbus 17 (Jul '15) Miles: 16.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| A.M. - Up real late last night getting ready for work meeting. Tired. 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph,
10 mins @ 10.0
15 mins @10.5
30 mins @ 10.0
P.M. - LCC ride (~25 miles)
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| A.M. - Normal 15-mile route extended a mile.
P.M. - Once up and down the Little Cottonwood Trail on the mountain bike (just to stretch out the biking legs). First time on the mountain bike in over two months... Good for a change. Had washed my bike last night and didn't want to get it dirty before Saturday, hence the mtn. bike ride.
|
| Saucony Zealot (Jul '15) Miles: 16.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
15 mins @ 10.0
10 mins @ 10.5
5 mins @ 11.0
My legs just don't want anything to do with going over 10.5 mph this week. Guess its just residual from the marthon...
Excited for Lotoja tomorrow!
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. LoToJa (9 hr 49 mins). Definitely got some thoughts on this one that I'll want to record.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| After LoToJa, my family and I head up toward the south entrance of Yellowstone and stayed at a place called Headwaters for a couple nights.
A.M. - 10.5 total miles on an out-an-back on Grassy Lake Highway. Mostly rolling dirt road. The hotel desk guy had recommended this to me as a good place to go run. Admittedly, I was a bit timid because of the prospect of running into some dangerous wildlife. I ran in the middle of the road (there was very little traffic) and carried a can of bear spray with the my finger on the trigger the whole time. The run was pretty uneventful though. Saw a few squirrels and birds and that was about it.
Packed up and went up into the park to see Old Faithful. Then up and out the west entrance of the park. Took the kids to see Bear Country just south of Rexburg before getting home around 9 PM.
|
| Saucony Zealot (Jul '15) Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| A.M. - Same route that I've been doing pretty frequently lately. Slow. Hopefully the legs are ready to do something a bit faster tomorrow.
|
| Asics Nimbus 17 (Jul '15) Miles: 16.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| A.M. - 60 minutes on the TM, all flat. This one was ugly. I can run/ride 60-70% all day, but get me at or above threshold and I peter-out like its no one's business.
P.M. - Easy ride to the top of Suncrest and back (no GPS, but between 25 and 30 miles). Out along Wasatch, back via 1300 E. Nice ride. Lotoja is definitely still in the legs. Got rained on a little, but fortunately I had dressed appropriately. Even though Lotoja has come and gone, I still plan on biking a couple/few times a week for purposes of cross-training. I don't plan on doing long or tough rides. Day light time is shrinking, so my afternoon cycling days are limited.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| A.M. - Same route as Tuesday. Slow pace. Wore long sleeve shirt and light gloves which was appropriate for the morning temps. Gut started to feel like it was going to explode by about mile 5, but somehow I made it the whole way without a potty break. I guess holding it that long is a test of stamina of sorts.
|
| Saucony Zealot (Jul '15) Miles: 16.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
45 mins @ 10.5
The best (unspectacular) news about this one was being able to hold 10.5 to the end. But 10.5 mph is really my top end right now. It should feel relatively easy. Hoping that its just residual from the busy last few weeks. Don't know. Its got me a little concerned. Kind of a disappointing reality check to consider how my body/workouts have changed over the last few years, even compared to last year. Is what it is.
Scout camp tonight...yay...
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
| A.M. - Up early to do a long run at our scout overnighter. It was a district sponsored event held at the Cottonwood campground of Rockport State Park (located at the very south end of the park near the park entrance). Was kind of a hub-and-spoke type out-and-back run. First, I ran on the east side of the lake as far as the road went (~3.3 miles each way). It was pitch black and pretty cold. I was wearing my headlamp (thanks Ragnar!) and fortunately had dressed appropriately for the temps. Had a close call with a skunk. He raised his tail at me and ran parellel with me on the opposite side of the road for about 20 feet before skampering off into the brush. Got back to the park entrance at around 6.5 miles and got a sip of water and Gu I had stashed. Next out and back was north on State Road 32 toward Wanship; 4 out, 4 back. Got another drink at Gu ~15 and then did 4 miles, this time south on SR 32, to a little ways past Peoa and back. Mostly easy pace run (~7 min/mi ave). Fastest miles were the last 4 (low 6's) when I had the wind and slight slope in my favor. Decent run for a scout camp morning. Home around 1:30.
P.M. - BCC/Guardsman Pass ride (~50 miles). Quite possibly the last time for this ride (one of my all time favorites) for the year.
|
| Saucony Zealot (Jul '15) Miles: 23.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
15 mins @ 10.0 with progressive inclines; 3 mins each @ 1.0, 1.5, 2.0, 2.5, and 3.0
15 mins @ 10.0, flat
10 mins @ 10.5, flat
5 mins @ 11.0, flat
5 mins @ 11.5, flat
P.M. - Millcreek monday ride (~40 miles).
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| A.M. - 12 miles. My SGM taper has begun :)
|
| Saucony Zealot (Jul '15) Miles: 12.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
10 mins @ 11.0
15 mins @ 10.5
5 mins @ 11.0
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| A.M. - 12-mile route. Same as Tuesday.
P.M. - Easy ride. North along Wasatch for a ways and back. No Garmin. ~25 maybe 27 miles.
|
| Asics Nimbus 17 (Jul '15) Miles: 12.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 mph with progressive inclines; 3 mins each @ 1.0, 1.5, 2.0, 2.5, 3.0 and 5 mins @ 3.5
5 mins @ 10.0, flat
10 mins @ 10.5, flat
15 mins @ 11.0
Had my annual physical exam today with Dr. Wood. It went well and my labs are good with the exception of a couple slightly elevated liver enzymes. They've been elevated each of my last several physicals, but were actually lower this time than last year. They're not high enough to be concerned about, but something to continue watching. It had been suggested last year that it could be the result of some liver inflamation from all the training this time of year. On a good note, my HCT is up to near 45 compared to 41 this time last year. So, I'm still not blood doping, but 45 is more comparable to what its been most past years.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - 'Newer' 15-mile route (the one I started doing in August that extends north along Wasatch into Cottonwood Heights). Started slow and slowly picked it up a bit. Last 4 were low 6's with the last 1 sub-6. Felt good.
A.M.2. - Millcreek ride (~40 miles). Beautiful Fall morning in the canyon. Busy though.
Spent a good part of the afternoon car shopping. Still early in the whole process. We need a bigger vehicle for kid #3 (girl) who is coming at the end of October. As much as I hate to admit it, a minivan seems to make the most practical sense.
Capped the afternoon with a good sports massage. Been trying to cram a few of these in over the last couple weeks. Typically like to start them earlier in training block. I think they have a place in a well-rounded marathon buildup for me.
|
| Saucony Zealot (Jul '15) Miles: 15.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A little over a mile walk.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
15 mins @ 10.0
20 mins @ 10.5
10 mins @ 11.0
5 mins @ 11.5
5 mins @ 11.0
P.M. - Suncrest ride via Wasatch both ways. No Garmin, but somewhere between 25 and 30 total miles. Nice, pleasant ride. Last ride before SGM and quite possibly the last weeknight ride of the year.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A.M. - Easy out-and-back along the 9-mile course. Modified the last section because I only wanted 8 today.
|
| Saucony Zealot (Jul '15) Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| A.M. - 45 minutes on the gym TM, all flat. Last run with any hint of speed before the mary:
10 minutes @ 9.5 mph
10 mins @ 10.0
10 mins @ 10.5
10 mins @ 11.0
5 mins @ 11.5
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| A.M. - Easy 5 miles on the flat roads around my neighborhood.
|
| Asics Nimbus 17 (Jul '15) Miles: 5.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| A.M. - Easy 25-minute pre-race run on the gym TM, all flat:
10 minutes @ 8.0 mph
7.5 mins @ 8.5
7.5 mins @ 9.0
Let's roll... :)
|
| Adidas Adios Boost 2 (Jul '15) Miles: 3.50 |
|
| | Race: |
St. George Marathon (26.2 Miles) 02:30:02, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| St. George Marathon 2015
More on this to come. Overall a very good day for me. Very happy with how it turned out. Time was right in-line with what I was expecting for my fitness level and I felt good and strong during the race. Placing was much better than expecting. Cracking the top 10 in St. George is always nice. All-in-all a very fun race.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| DOMS, walking like an old man!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Very leisurely mountain bike ride on the Little Cottonwood trail. Started at about 7 AM, so I didn't have a lot of time. Almost an hour total of ride time. Made it about half way up the trail before it was time to turnaround head back home. Beautiful morning to just get out and enjoy nature on the mtn. bike.
Still very sore today. I do not like going down stairs right now! :)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Once up and down the Little Cottonwood trail on the mountain bike. Got an earlier start than yesterday so I was able to make it to the top of the trail this time. Very leisurely pace again. Was nice. Got rained on the last little bit, enough to get cold and drenched!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Once up and down the Little Cottonwood trail. Same as yesterday, but better today because didn't have the rain. Love being in the mountains as the sun is coming up.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Same ride as the last couple of days; once up and down the Little Cottonwood Trail.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Gee's, I'm a boring guy, or so it seems... Once up and down the Little Cottonwood trail, again. 5th straight morning this week. But honestly, I've been riding this trail for over 20 years now (some years more than others) and it never gets old. Can't beat how convenient it is for me because its so close to home.
Ran into an old Deloitte buddy (Brian Currie) at the top of the trail. Real good to see him. He's certainly an athletic talent, jack of all trades, and knows how to live life to the fullest better than just about anyone I know.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Millcreek ride (~40 miles).
Spent most of the rest of the day at Lagoon for my work's Lagoon day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Up super late last night for getting ready for our month end close meeting. So slept in and didn't do anything this morning.
P.M. - Once up and down the LC trail on the mountain bike.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Up early for a quick 30 minutes on one of the new elipticals at the gym (now if they' just upgrade the 10 year old treadmills!).
Headed out to our store in Grand Junction, CO for a physical inventory count. Wrapped up at 9:30 P.M. I was originally planning on staying the night, but decided to make the late drive home instead. Home around 1:30 AM.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Slept in a little and took some liberties this morning and went and biked BCC to Brighton (~40 miles). Very nice morning. Nice not to encounter the busy BCC traffic that is usually present when I do this ride during summer training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Once up and down the LC trail on the mountain bike.
FYI, I came down with a minor injury shortly before SGM. Just a little niggle on the medial side of the middle part of shin/tibia. I've had this issue several times in the past (both the right and left sides at different times) and I think its just the result of the way I run and my bio-mechanics. I must just put a lot of stress on that area when I run. There's been times when I've thought it may be a stress fracture. But I've had it looked at in the past and it's never been concluded that was the case. More likely than not its just some soft tissue tearing away from the bone. This time, I first felt it come on in August. It was so minor then and the running didn't seem to exacerbate it, so I just trained through it. I didn't consider it an 'injury'. Then, the Monday before SGM, I did a relatively up-pace TM run in my new Adidas I had gotten for the marathon. For some reason, that run really aggrevated it. Thank goodness I was in taper-mode and I really babied it the rest of the week up to the race. With the excitement and adrenaline associated with the race, it really wasn't an issue on race day. But... I paid for it the following few days after the marathon. Since about Thursday of last week its been progessively feeling pretty good. No longer bothers me to walk! I do a quick assessment each morning (test loading it with some body weight and pressure), but thus far have concluded that I'm not ready to give it a go running yet. I'd rather play it cautious and not undo the healing that's been taking place. I don't have any immediate races on the calendar, so its a good time to focus on healing. I'm thinking I may try an easy run on Monday, but we'll see. That'll be two full weeks off. I have been enjoying the down time and being able to get out on the bike most days and just enjoy the riding and the beautiful Fall conditions. Of course, I am anxious to run again. I'm actually feeling a pretty refreshed outlook toward my running right now (not necessarily typical for me this time of year) and looking forward to the racing season again next year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| P.M. - Once up and down the LC Trail on the mountain bike. Felt good and started going up again for the second go around, but got a flat (first one of the year! (mountain or road)) about 300 yards in. Decided just to cut it off and go home in time for dinner with the fam - good choice.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Out the door just before 6:30 A.M. for a Millcreek ride (~40 miles). Beautiful morning. Wife had to work this morning, so had to get it done early.
As far as running is concerned, the leg doesn't feel totally in the clear. However, I am thinking I'm going to try a test go on the TM Monday morning. We'll see how it goes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| A.M. - First run post SGM. 45 minutes on the gym TM, all flat. As mentioned in a previous post, I've been patient to start up my running again because of a tibia/shin injury I exacerbated at St. George. It's been feeling progressively better each day and I had it in my head a few days ago that Monday was going to be day I give it a go. Deep down I knew it really wasn't ready... The run started out okay, but it didn't take long for me to start 'noticing' the pain. It wasn't that bad, so I soldiered on. However, after cooling down and driving to work, I could really feel it the rest of the day... Back to cross-training for a while...
10 minutes @ 9.0 mph,
10 mins @ 9.5
25 mins @ 10.0
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| Adidas Adios Boost 2 (Jul '15) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 30 minutes on the stepmill at the gym. Motivation for any sort of exercise is waning after yesterday's disappointing attempt at running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 30 minutes on the old-style elliptical at the gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M.- hour on the new-style elliptical at the gym. Felt good today, but hard to get a workout on an elliptical that's comparable to a run...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Similar to yesterday - 45 mins on the new-style elliptical at the gym. A little shorter on time this morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Another awesome Fall ride up Millcreek Canyon (~40 miles) - third Saturday in a row. Grateful to have the Indian Summer weather this year to be able to get out and ride, especially since my running is out of commission for a while. It was definitely cooler this morning compared to last week, even though I started my ride about an hour later. Feet were numb from the cold by the time I got home. This was the first time on the bike (road or mountain) since last week and although I felt relatively good, I'd be lying if I said I'm not noticing the decline in cycling fitness.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Later start mountain bike ride about half-way up the Little Cottonwood trail and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 45 minutes on the elliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 45 minutes on the elliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 45 mins on the stepmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 60 minutes on the elliptical.
Baby (#3) was born this afternoon. Textbook labor and delivery. Mom and Baby are doing well. This was the last one!!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Ziltch. Disappointed, but there was just too much going on today between caring for the kids and getting the wife and baby home. Oh, and Halloween.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins stepmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins on the stepmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins on the elliptical after scout camp-out. Sick as a dog.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ziltch. Sick. Close meeting prep.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| A.M. - 30 minutes on the eliptial machine at the gym. One mile on the TM (8.0 mph) to test the leg out. Feels pretty good!
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| Saucony Kinvara 4 (Apr '14) Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| A.M. - 4 miles early before heading to Elko for an inventory count. Let not too shabby.
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| Saucony Zealot (Jul '15) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A.M. - 5 miles outside. Leg a little more noticable than yesterday, but not bad.
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| Asics Nimbus 17 (Jul '15) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Failed attempt at running. Thought things were starting to turn the corner after the last couple days. Made it about 2 mins on the TM, leg felt tight and wasn't having it.
30 mins on the elliptica.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| A.M. - Actually a little bit of a run:
10 minutes @ 8.0, flat
10 mins @ 8.5, 1.0 incline
10 mins @ 8.5, 2.0 incline
10 mins @ 9.0, 2.0 incline
5 mins @ 9.5, 2.0 incline
Felt decent during and after the run. Leg made me pay for it Monday morning though.
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| Adidas Adios Boost 2 (Jul '15) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 0.00 | 0.00 | 0.25 |
| A couple mins on the TM. Leg wasn't having it. 30 mins on the elliptical.
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| Adidas Adios Boost 2 (Jul '15) Miles: 0.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 35 minutes on the stepmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 45 minutes elliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| P.M. - 45 minutes on the old-school eliptical. Much shorter range of motion on this machine compared to the new ones, but more resistance and probably a better overall workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 45 minutes on the new school eliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| P.M. - 9 mile route
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| Saucony Zealot (Jul '15) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A.m. - 6 miles on the TM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A.M.
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| Asics Nimbus 17 (Jul '15) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| P.M. - 45 mins on the gym T.M. after work:
5 minutes @ 8.0, flat
5 mins @ 8.5, flat
10 mins @ 9.0, flat
20 mins @ 9.5, flat
5 mins @ 10.0, flat
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| Saucony Kinvara 4 (Apr '14) Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - 9 easy on the TM in 60 mins:
10 mintes @ 8.0 mph, flat
10 mins @ 8.5, flat
10 mins @ 9.0, flat
10 mins @ 9.5, flat
10 mins @ 9.5, 1.0 incline
10 mins @ 9.5, 2.0 incline
Wasn't sure I would be able to run this morning. Leg didn't feel the greatest when I got up. Spent some time warming up and decided it was good enough to give it a go. Still far from perfect and it can't handle any big efforts. I'm growing quite impatient with this injury. Something is better than nothing.
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| Nike Free 3.0 V4 (Jan '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - 9 mile course. When I was about done, saw Holt and his daughters running the opposite direction.
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| Saucony Zealot (Jul '15) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 8.0 mph, flat
5 mins @ 8.5, flat
10 mins @ 9.0, flat
10 mins @ 9.5, flat
10 mins @ 9.5, 1.0 incline
10 mins @ 9.5, 2.0 incline
10 mins @ 9.5, 3.0 incline
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| Saucony Kinvara 4 (Apr '14) Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| A.M. - 45 minutes on the gym TM:
5 minutes @ 8.0 mph, flat
5 mins @ 8.5, flat
5 mins @ 9.0, flat
5 mins @ 9.5, flat
10 mins @ 9.5, 1.0 incline
5 mins @ 9.5, 2.0 incline
5 mins @ 9.5, 2.5
5 mins @ 9.5, 3.0
Leg still not feeling great, but I passed my patience theshold a week or two ago, so I'm going to run so long as the pain isn't too bad. I've had this injury before and it just takes a long time. Going on two months now. The combination of the lower drop shoes, good warm-up and stretching, and really easing into the run at the beginning seems to help.
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| Nike LunaRacer 3 (Jul '14) Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2219.00 | 111.80 | 0.00 | 0.00 | 2330.80 |
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| Nike Free 3.0 V4 (Jan '13) Miles: 39.50 | Saucony Ride 7 (Oct '13) Miles: 420.40 | Brooks PureFlow 3 (Apr '14) Miles: 138.00 | Saucony Kinvara 4 (Apr '14) Miles: 82.35 | Adidas Energy Boost (Jun '13) Miles: 213.45 | Brooks PureFlow (Blue - Jun '12) Miles: 9.00 | Nike LunaRacer 3 (Jul '14) Miles: 88.75 | Saucony Zealot (Jul '15) Miles: 300.75 | Asics Nimbus 17 (Jul '15) Miles: 258.95 | Adidas Adios Boost 2 (Jul '15) Miles: 264.65 |
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