| Location: Bountiful,UT,USA Member Since: Sep 24, 2007 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 8 marathons and a few triathlons. Marathon PR: 3:26:20 (Ogden Marathon 2006)
This years races (2010) planned so far:
February 13th - SLC Track Club Winter Series 10-k
April 3rd - Striders 1/2 Marathon
May 15th - Ogden Marathon
June 12th - Cache Valley Classic Triathlon (Olympic) Short-Term Running Goals:
- Sub 3:20 Marathon
- Stay injury free!
Long-Term Running Goals: Personal: Great wife with four great kids. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 429.37 | 70.14 | 140.62 | 0.00 | 49.49 | 689.62 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Feeling the effects of being up till 3 am. Ughhhhhh. Dinner at friends house at 8 pm to 11 pm. Dance at ward till 1:00 am (and I can't dance). Friends at our house till 3:00 am. Lots of fun but I'm a morning person. So I wike up at 7:30 am and went for a run after walking the dog.
Av. Pace: 8:11 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.80 | 0.00 | 6.20 | 0.00 | 0.00 | 8.00 |
|
My daughter returned from a semester in Argentina today! So nice to have her back!
TM run today. Av. pace 8:06. Not an easy run. I had a stomach thing on Saturday that spilled (literally) into Sunday. Followed the run with 30 min on the stationary bike. Not a great run but a good day nonetheless. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Still not feeling 100%. Did 6 miles at lunch on the TM. As usual this time of the year some dude that hasn't run or been to the gym since this time last year (New Year's resolution) wants to prove how fast he can run to the world. Each time I would increase the speed he would top it. I didn't bite and did my own thing. He was gone after a brief 2.5 miles, exhausted and frustrated that I was still running.
Av. Pace: 8:31
Planning on another 4 miles after work.
4 uneventful miles on the TM after work. Av pace: 8:15. Felt better than the noon run. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
|
First 3 miles was slow (8:40 pace). Too slow. It was uncomfortable, awkward to run at that speed. Last 5 miles bounced the pace around between 7:53 and 7:30 pace, which was actually easier.
Total time: 1:04:12
Av pace: 8:02 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 4.00 | 0.00 | 6.50 | 10.50 |
|
Nice 6.5 mile run up City Creek Canyon. The weather was just right for two layers. Forgot my gloves in the dryer this morning so my hands froze for the first mile or so. I didn't track time or pace on this run on purpose and ran on feel but I was moving at a good clip for me.
Will probably do another 4 miles this evening on the TM after core workout.
PM - 4 miles on the TM. Av Pace: 7:56 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.22 | 0.00 | 0.00 | 0.00 | 0.00 | 7.22 |
|
Run up City Creek Canyon during lunch with some friends I haven't seen in a while. We spent the whole run chatting away so no one paid much attention to pace. Enjoyable but cooold.
Av Pace: 8:22 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 7.00 | 0.00 | 0.00 | 15.00 |
|
Sweet long run. First hour was a little slow going, trying to warmup. My shins were sore for whatever reason and I just felt stiff. It took an hour to work that out and then I just felt better and better the further I went. My last mile was at a 7:13 pace. Plenty in the tank at the end of the run.
Total time: 2:04:33
Av. pace: 8:18 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 7.00 | 0.00 | 0.00 | 0.00 | 10.25 |
|
Boy, am I exhausted. After Saturday's long run I was feeling pretty good but my shins were still tender. Sunday my muscles where tight so I went for a 22 mile ride. Today I warmed up and debated if I should do a tempo. I was feeling fatigued and my muscles where still tight. I've been pushing the pace and adding miles all last week and showed some good progress. I felt like I was pressing my luck (injury wise) if I ran a tempo today. So did that stop me?
Warmup: 1.2 miles
Tempo at 7:11 average pace: 7 miles (50:17 total time - fluctuated between 7:20 and 6:58)
Cooldown: 2 miles
Prior to the run I rode the stationary bike for 10 minutes to get my body warmed up for my 100 pushups challenge. I've been following this training program that suppose to get you to do 100 consecutive pushups in just 6 weeks. Well, I'm on week 8 and still not there, but very close. 87.
Tomorrow recovery day. Whatever I do I will do very slowly. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
TM run since the air is so gucky still! I kept it very slow. Forgot my headphones at home but I was lucky enough to run by a friend with common interests. So there we were, two guys talking about the intricacies of baking croissants and stolen while running on the TM.
Av pace: 8:48
Will probably run another 4 this evening at the gym.
4 easy miles on the TM after work. Av pace: 8:35 |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 | 7.30 |
|
I couldn't stand another day on the TM so I headed out in the gucky air. Went up City Creek Canyon with a running group. To my suprise it was all blue skies once you got up to the guards gate. Absolutely gorgeous up there and warmer.
Av pace up: 8:37
Av pace down: 7:14
Evening - 30 min. stationary bike, pushups, core, pull ups, dips.
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 TM miles. Av. pace: 8:03 |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Not much time today but managed to squeeze in a quick run. Av pace: 7:41 |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
TM run while I watched the Saints/Cardinals game. Av pace: 8:38 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.13 | 4.00 | 0.00 | 0.00 | 0.00 | 10.13 |
|
No work today, Woohoo!
I haven't done any speed work lately, alot of tempo but no speed. I was due for some Yasso 800s. Inspired by Vinh's half marathon I thought I would push the pace hard.
2 miles - warmup
0.5 miles at 6:31 pace, 2:30 recovery at 8:35 pace
0.5 miles at 6:27 pace, 2:30 recovery at 8:35 pace
0.5 miles at 6:23 pace, 2:30 recovery at 8:35
0.5 miles at 6:31...same 2:30 recovery
0.5 miles at 6:27...same recovery
0.5 miles at 6:23...same recovery (entering puke zone)
0.5 miles at 6:31...same recovery (exiting puke zone)
0.5 miles at 6:27
6.13 milesTotal time: 44:05 Av pace: 7: 11
2 miles cooldown at av. pace 8:20
Glad that's done.
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.22 | 7.22 |
|
I had meetings planned all day today and a noon run sounded impossible, that is until the weather cleared up. Managed to move things around sand get out for a run up City Creek Canyon. Moderate effort up and moderate to light effort down.
Time Up: 31:02 Av pace: 8:36
Time Down: 23:38 Av pace: 6:33
Ran into my old yoga instructor (she's not old...I haven't been to her class almost a year) on the run down. She's 8.5 months pregnant and if she didn't tell me she was pregnant I would of never guessed. She was Miss Utah in 2000 and is obviously genetically proned to always look slender. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
|
Uneventful TM run at the gym. Time: 47:24 Av pace: 7:54
Will probably due another 4 in the evening after work.
4 TM miles in the evening. Av pace 8:17 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No mileage today. Up at 4:45 am to fly out to Denver for the day on business. Return home at 7 pm. If I were tough like Vinh I would have gotten up a 3:30 am to run. Alas, I am not. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run up City Creek Canyon with Jeri and Dick. Didn't time the run and just enjoyed the relaxed pace. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 10.00 | 0.00 | 0.00 | 15.00 |
|
Snowing outside so I ran on the TM. First five I gradually increased the pace to MP then held for the remainder of the run. Terribly boring. Sweated all over my TM and the adjacent TMs. Looking forward to everyone's race reports from Painter's.
Total Time: 2:02:35
Av pace: 8:10 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 6.07 | 0.00 | 0.00 | 8.07 |
|
Good run today. Warmed up the first two miles and then held the pace at 7:13 (TM). It felt effortless as if I could run at that speed forever. Was tempted to up the speed but didn't want to get into tempo speed (although 7:13 usually feels like a tempo effort). Wanted to do 10 today but ran out of time and had to run to the Jazz game. I had the suite tonight and had a bunch of clients showing up so after a quick shower, picked up my wife and off to the game.
total time: 60:00
Average Pace: 7:25 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 7.22 | 10.22 |
|
Noon - Run up City Creek Canyon. Took an easy pace. Little bit of left hip pain on the way down. Total time: 1:04 Average Pace: 8:52. Will probably get a few more in after work.
PM - core workout and 3 miles on the TM. Av pace: 8:25. Left hip still tight. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.35 | 0.00 | 0.00 | 0.00 | 0.00 | 7.35 |
|
Run up City Creek Canyon. A little colder than I expected, no gloves, so froze my hands. Kept the effort at light up and light down. Ran down with Dick and on his instruction I made him push his pace. He got down to around a 7:30 pace down the mountain, which is pretty dang good for a 72 year old.
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
|
Total time: 48:52
Av pace: 7:52 |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 10.00 | 0.00 | 0.00 | 12.00 |
|
Total time: 1:33:09
Av pace: 7:46 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Catching up with my entries...
5 on the TM, 8:19 pace. Easy recovery run. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Early morning run on the TM. 8 miles. Average pace 7:41. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| In Las Vegas on business at the Red Rock Hotel (of the strip and by the mountains thank goodness). Easy morning run from hotel, up the mountains, down the hill, take a right instead of a left, lost, more lost, what city am I in now?, ahh there's the hotel I think, no that's not the hotel...After 1:40 I make it back. Fun. No idea what my pace was. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Early morning run on the TM at the hotel. Av pace 7:42. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.25 | 0.00 | 4.10 | 0.00 | 0.00 | 11.35 |
|
Back in Salt Lake. Run up City Creek. Total time: 59:12. Pace: 8:10. Will probably get a few more in this evening on the TM.
4.1 more miles on the TM in the evening. Total time 30:56. Av pace: 7:33
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 15.25 | 0.00 | 0.00 | 15.25 |
| Long run on the legacy highway trail. Total Time: 2:01:01. Av pace: 7:56 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 | 7.25 |
| City Creek Canyon run. Didn't track time or pace but it was a medium effort run. I'm going to keep mileage low this week so my legs are ready to go on Saturday's 10-k. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 | 7.10 |
|
Run up City Creek Canyon. Today I finally got a got altitude measurement, 933 feet up from were I park. So I gain 933 ft in 3.55 miles. Pretty good climb and would explain why my pace up is so much slower than my pace down. The effort was tempo up and a little below tempo down.
Time up: 30:11, Av pace: 8:30
Time down: 23:46, Av pace: 6:42
Total Time: 53:57, Av pace: 7:36 |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Easy run up City Creek Canyon. Did not track time or pace. Ran with Bob, Dick and Stuart. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM run at noon. Av pace: 7:52 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
TM run. Just wanted to warmup my legs and get a good stretch in before tomorrow's 10-k.
Av pace: 7:54 | |
| | Race: |
SL Track Club Winter Series 10-k (6.2 Miles) 00:43:54 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.25 | 6.20 | 0.00 | 0.00 | 0.00 | 8.45 |
|
Not my best race and a little slower than I hoped. I got to the Saltair at 9 am with plenty of time to register and warm up. After registering I headed out in the rain. Heading east on the course during warmup I could tell I had a tail wind. When I turned around and headed west I could feel a strong head wind and rain pelting my face. At this point I could tell I was just not on my game today. I figured I would head out with a 7 min pace and at the turn around try to push as hard as I could on the way back.
The race would exactly as I thought after the warm up although I was hoping to keep a sub 7 on the way back, not quite.
Mile 1 - 7:02
Mile 2 - 6:57
Mile 3 - 6:57
Mile 4 - 7:11
Mile 5 - 7:09
Mile 6 - 7:08
Mile 6.20- 1:30
Total Time: 43:54
Av pace: 7:05 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 7.35 | 0.00 | 0.00 | 7.35 |
|
Dog Training Day. Today was the first day I've taken my Golden Retriever puppy out for a run. At 8 months he doesn't look like a puppy but he sure acts like one. He's gone on many walks with me and tends to be all over the place, sniffing, running, peeing, and the likes. The concept of going for a run was completely new. The first mile he wanted to run faster and chase after other dogs. At mile two he was calming down a bit and stop yanking on his leash. By mile three he was keep my pace and was no longer distracted. He did very well for his first run. I wanted to get eight miles in and was going to loop around for 0.65 miles once we got to the car but soon as he saw the car he decided he had enough. Not bad for his first run. Once we got home he immediately went to his favorite spot in the indoor patio and laid down. He was beat. He wouldn't even get up for a treat.
Total time: 59:00
Ave pace: 8:02
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
|
No work today! WooHooo!
Didn't feel like running in the cold rain so I headed out to the gym. Apparently everyones else did too. All the TMs where being used so I did my ab workout, pull ups, shoulders, and pushups. Finally a TM opened up, all sweaty!, and I got a shorter than planned run in. I'll try to get 4 more in this evening.
Total Time: 47:57
Pace: 7:44 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Crazy day. Between work and my brother coming into town I had no time whatsoever, but I still managed a short run. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 10.00 |
|
Had the blahs today. A little running burnout. Probably from not performing as well as I thought I should have at my last race. It took me 8 miles, yes 8, to get into a rythm. Two quick miles at the end. Maybe it was all the sushi I had last night with my brother.
Total time: 1:23:10
Av pace: 8:19 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Two miles warmup and 6 miles at MP. Still not feeling 100%. Went to the doctor today, who wanted to run all sorts of test....so I got poked by a needle. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 2.00 | 4.20 | 0.00 | 0.00 | 6.20 |
|
Run with Tommy (dog). Was going to keep the pace right around MP but decided to push a couple of miles to see how Tommy would do. He managed two miles sub 7 without batting an eye. He starting to really enjoy the runs too, this time he didn't want to stop when we got to the car.
Total Time: 46:48
Av Pace: 7:33
Skipped the typical long run today. I've been running a fever off and on for the past 3-4 days. Figure I need to get some rest and meds in me. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 5.00 | 2.00 | 0.00 | 0.00 | 10.00 |
|
Did mile repeats on the TM. Haven't done these for so long I didn't know what to expect. So I stayed conservative and ran them at 10-k pace. It was a good push but never got into puke zone.
2 miles warmup
1 mile repeats @ 6:58 and 0.5 recovery at 8:00 pace (5 times)
1 mile cooldown
total time: 1:16:06
av pace: 7:37 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| City Creek Canyon run. Didn't track time or pace but it was slow. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 8.00 | 0.00 | 0.00 | 10.00 |
|
TM run. Two mile warm up and then set it on cruise control for 8 miles at 7:41 pace. Still not feeling 100%. The effort level for 7:41 pace seemed higher than usual. Now that I think about I've been feeling flat ever since I gave up sugar. More sugar is what I need in my diet!
Total time: 1:18:49
Av pace: 7:53 |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 4.25 | 0.00 | 0.00 | 8.50 |
| Run up City Creek Canyon. Slow pace up and moderate to fast pace down. I didn't track time the second but it was roughly 9:00 pace up and 6:50 down. Beautiful day..even saw a guy without his shirt on running up the canyon (really wish I didn't see that). | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| catching up on my entries....Long slow run. Total time 2:26:30. Av pace 8:08 |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Cross country skiing up Millcreek canyon. Great fun but a little too icey on the way down. 2:15 = 11 miles (?) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Right hip flexor was killing me. Probably stress from cross country skiing that I'm not use to. Day off of running. Swam 1800 yards (little over a mile) and did core and some weights. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.27 | 0.00 | 0.00 | 0.00 | 0.00 | 8.27 |
|
Did 7.27 miles early in the morning, which felt just fine. After work got n the TM to do another 4 or 5 and after a few minutes my right hip flexor flared up again. It got progreesively worse so I bailed after one mile =(
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 6.12 | 0.00 | 0.00 | 0.00 | 7.12 |
|
Canyon run. Ran light with my running group for the first mile then I picked it up to the turn around point and pushed hard on the down hill. Slight hip flexor pain right side but not enough to really bother me : )
Av pace up: ?
Av pace down: 6:31 |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| No time today. Got a quick run in the morning before work but had out of state management come in, which meant I would have lunch and dinner tied up = ( Nice people but they interfere with my running time. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Catching up on logging my miles. Can't remember pace but it was slow. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
| Hip flexor still bothering me a bit. Was suppose to be a long run but by mile 8 the pain started to get worse. Pushed through a few miles more hoping the pain would go away. Mo such luck. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 8.32 | 0.00 | 0.00 | 0.00 | 12.32 |
| Progression run. Ran two miles to slow to see how hip flexor felt. No problems so I decided to go forward with the planned progression run. This would be the last intense run until I get back from Italy so I decided to push my limits. 1 hour progression run starting at a 7:30 pace then bumping it up a 1 mph on the TM for each additional mile. Final 1.32 miles I ran at a 6:52 pace. Total miles 8.32. Av pace: 7:13. Final 2 miles I was pushing my limits. 2 mile cool. 15 minutes of cleaning all the sweat of the TM.
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Early morning light run before flight out. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day. Arrived in Florence, Italy at 3:00 pm local time. Could not get any sleep on the plane. Right now it is 3:30 am local time and I am wide awake. Planning to get a short run in soon as it is daylight. It is colder than SLC here :( | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I'm guestimating 6 miles. I ran for 50 minutes. I ran across the several bridges in Florence and up one of the hills did get a good view of the City. It is soooo beautiful. So much history and all. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lots of walking today but no running. We travelled to Siena, Cortona, and San Giminamio (?). Snow in most of these villages. Cortona and San Giminamio are hill top towns so wnet sepnt the day climbing up and down the small towns. You have to park your car outside of the town and walk in. Cold but beautiful. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the night in San Gimminanio (?) and headed out to Luca and Cinque Terra (Monterosso). |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Finally get another run in at Monterosso, part of the five villages on the Italian Riviera called Cinque Terra. Ran part of the trail that connects the towns. The weather warmed up to about 55 - 60, perfect for hiking. After getting back to the small hotel we packed a day pack and hiked through all five towns. Alot of climbing through steep hills and vineyards. Perfect day. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Traveled through Verona, where we had lunch in the main plaza of the old town. Made it to Venice late that day. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Run through Venice this morning. Got lost sooo many times. The fog was terribly thick. Having arrived at night and having run in thick fog I still can not say I've actually seen Venice yet. Hopefuly the fog will lift after breakfast! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Got back home last night. Very nice to sleep in my own bed again and to see the kids.
Early morning TM run. Total time: 54:38 Av pace: 7:48. It was alot harder than it should have been. I've clearly lost some fitness over the vacation. Time to whip myself back into shape! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
|
Early morning run. Kept a confortably slow pace. I'm planning on cross country skiing tomorrow since we got a little snow today so the long run will have to wait till Sunday.
Total Time 51:12
Av pace: 8:15 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike day. 48 miles. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Hill mileage. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike day. Still getting use to my new bike...the saddle stills hurts! 32 miles. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Haven't run on a TM for a while! I forgot how much I hate it. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
|
Cruised through the run. 1:47:32, somewhere around an 8:12 pace. Felt good. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Yes, I've been very lazy about recording mileage. Backed filled this week but not going to bother with the rest of the month. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Rode into the office today. Cancelled my parking card May 1st to force me on my bike every morning. Hopefully the weather cooperates.
Run from office to Shriners via 11th Ave. and back.
Should get about 26 miles on the bike today plus 8 running. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Canyon run. Got snowed on! Ran with Jeff, who just ran the St George Ironman. He was keeping a decent pace given the fact I still wouln't be walking had I just ran an Ironman. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Down and out with some sort of flu thing. Running a fever, staying in bed. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Still feeling feverish and tired. Went slow. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Haven't kicked this bug yet. Kept it slow. Very low energy. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Finally a run that felt easy at marathon pace. Must be getting over the flu bug. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cycling day. May get a few miles of running in at lunch but the plan is to ride for 30 miles a lift for 45 minutes. Ended up getting about 35 miles in. Tough ride in the rain. Went from Salt Lake up to NSL, eaglewood gc, bountiful temple, w bountiful, and back home. A lot of climbing. Got soaked from the rain showers. Good test of my climbing legs, which I don't quite have yet. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another bike day. Just the normal to and from work. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.40 | 0.00 | 0.00 | 0.00 | 0.00 | 15.40 |
|
A hilly 15.4 miles in 2:10. Kinda of slow but felt good through out the run.
8:27 average pace. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike day. 40 miles of hills. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 6.90 | 6.90 |
| |
| | Race: |
Ragnar Wasatch Back Relay (188 Miles) 27:17:23, Place in age division: 30 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 18.40 | 0.00 | 0.00 | 0.00 | 18.40 |
|
Yes, I know I haven't been logging my miles....
But here is the race report:
Team 181 - Running for the Sticker
Better than last year, with the same team. Lots of fun and I was not recovering from broken ribs this year so I was a bit faster. Nice to pass people and not get passed.
I had leg 3, 15, and 27:
leg 3 (10:20 am) - 5.6 miles - 39:30 (av pace 7:03). Solid run. Didn't want to go 100% all out but a good honest effort. Didn't get passed and managed to pass 15 or so runners. Slight incline throughout the course (233 ft net gain).
leg 15 (6:40 pm) - 4.9 miles - 35:14 (av pace 7:11). Hot. Started a little slow but sped up by the second mile. I saw a couple of runners that would be leaving right after I got the boton (or whatever it is) that looked like fast runners. So my goal was not to get passed. I managed not to get passed and passed some 15 or so runners. There was a few walkers already.
Sleep! from 11:30 pm to 2:00 am. Went out like a rock on the floor of some school gym after having a shower and spegghetti for dinner.
leg 27 (3:20 am) - 7.9 miles - 57:39 (av pace 7:18). I was tired (sleepy tired) and wondering why the heck I was running this race. When we got to the transition point I needed a honey bucket bad but as soon as I get out of the van I hear my team number called so I run over to the transition point. After running for about a mile I figure its time to do my business. To say the least it was not the ideal situation. I lost probably three minutes wandering around with my head lamp on on the side of the road. But once I was back running i got into this awesome groove. I started to run faster and faster and was not feeling fatigued at all. The adrenaline lasted througout the run. I flew up the hills and down again. The only problem I had was I started to feel a little twinge in my left hamstring when running downhill. However, it never tightened up so I kept pushing the pace. The last three miles where all sub 7s. Never got passed and I did pass a bunch of runners (lost count).
Great fun. We had some real fast runners on our team and some not so fast but all in all it was well worth the experience. Very happy with my times!
| |
| | Race: |
Utah Half Ironman (70.2 Miles) 05:30:07, Place overall: 77, Place in age division: 13 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
|
Great race. Had a blast. Should of pushed harder on the run but finished strong.
Swim (1.2 miles): 00:37:53 - took it very easy on the swim. The logic was no need to exhaust myself this early of the race. It was very crowded with elbows, feet, and knees thrashing around me all the time. Kept my cool and just found an easy rythm. The distance from the lake to T1 was about 0.25 mile. So had to run barefoot with the wetsuit on (added some time to the 1.2 mile swim).
T1: 00:03:13 - enough time for a picnic! It took a little to get the wetsuit off and gear up for the bike portion. Again, not rushing and making sure I had everything I needed (Hammer Perpetuate, Endurolytes, 4 bottles of water).
Bike (56 miles): 02:48:54 - averaged 20 mph. Everyone and their mother passed me on the bike. Again, just kept my cool and got into a rythm. I rode the course the previous weekend so I knew what to expect. Clearly biking is my weakness. I could get much better if I trained more on the bike. No flat tires, unlike the training ride the previous week when I had 3 flats.
T2: 00:03:02 - what was I hanging around for? It didn't feel like I was there that long. Forgot to grab my endurolytes!
Run (13.1 miles): 1:57:05. First three miles where very very very tough. But once my legs lossened up it became easier. I spent most of the run passing people. Met alot of people during the run and spent the last four miles talking to a guy in my age group, Cody. When he was down I was up and visa versa, which really helped getting through to the end. The run course was shaded in many areas and a portion was on the Provo river. I didn't feel like I was over heating. I would walk through the water tables and make sure I got a gel in me and two cups of water. That seemed to work well. No cramping and no boinking.
Overall I'm happy with the time. First tri in 4 years. Plenty of room for improvement, specially on the bike. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 429.37 | 70.14 | 140.62 | 0.00 | 49.49 | 689.62 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|