Welcome

September 2015

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJosh E's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,

Member Since:

May 22, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5k - 16:40 (2014 SLCTC Winter Series)

Half - 1:15:26 (2014 Canyonlands)

Full - 2:34:17 (2014 Boston)

Long-Term Running Goals:

Stay in shape

Personal:

Married with sons ages 8 and 4

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Merrell Road Glove Lifetime Miles: 92.47
Brooks Defyance 3 Lifetime Miles: 670.34
New Balance MR 1400 (2) Lifetime Miles: 469.02
Brooks Cascadia 7 Lifetime Miles: 552.10
Saucony Fastwitch 6 (Orange 10.5) Lifetime Miles: 238.47
Saucony Ride 5 Lifetime Miles: 270.14
UA Cold Gear Rubber Lifetime Miles: 398.72
Kinvara 5 Test Lifetime Miles: 537.10
Asics Hyper Speed 6 Lifetime Miles: 128.90
Kinvara 5 (May 2014) Lifetime Miles: 464.01
Altra Loan Peak 1.5 (free) Lifetime Miles: 109.83
New Balance RC 1400 Lifetime Miles: 414.63
Brooks PureFlow 4 (June 15) Lifetime Miles: 380.33
PT Lifetime Miles: 14.00
Brooks Launch 7 (9-15) Lifetime Miles: 234.59
Treadmill 2016 Lifetime Miles: 38.39
Brooks Cascadia May 2015 Lifetime Miles: 120.74
Treadmill 2017 Lifetime Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
189.464.000.300.24194.00
Brooks PureFlow 4 (June 15) Miles: 63.92Brooks Cascadia 7 Miles: 34.51New Balance RC 1400 Miles: 23.89Altra Loan Peak 1.5 (free) Miles: 10.02UA Cold Gear Rubber Miles: 25.72PT Miles: 13.00Kinvara 5 (May 2014) Miles: 14.10Treadmill 2015 Miles: 15.38Brooks Defyance 3 Miles: 5.80Saucony Ride 5 Miles: 10.04Brooks Launch 7 (9-15) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 183.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

At 11:30, I ran from my office down to the U track and around for 4.5 miles. Warm in the 80s but a nice wind cooled me off every lap. Felt good. 66 minutes

Brooks PureFlow 4 (June 15) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.870.000.000.007.87

At 11:30, I met up and did a BST/wasatch combo. Pretty slow pace of 8:38 with emps in the 80s and windy. Didn't feel spry. Probably a very slow week generally.

Brooks Cascadia 7 Miles: 7.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.630.000.000.007.63

After renewing my drivers license in West Valley, I did a run around my old Taylorsville neighborhood. I went by my childhood home, to T-Ville Elementary, Eisenhower Jr. High and T-Ville High and through old neighborhoods and gated walkways and overpaases I once used. Quite nostalgic; very different from driving through. It was windy and blustery so that took away from it a bit. Also, my pace slowed over the course of the run. Perhaps I need a down week. Not sure of the pace but around 8:20 I would guess.

Brooks PureFlow 4 (June 15) Miles: 7.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Blustery lunch time run at 11:30 in the Sugar House area. Really wasn't that bad. 7:36 pace

New Balance RC 1400 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.660.000.000.0013.66

At around 2:30 pm, I ran from my house to the airport and back. I couldn't find the bike road on the way out so I ran on the airport road for a while, which was less than ideal. I evenutally found the path and ran it for a bit before returning. This is my longest run in more than a year and my SI joint was pretty achy. I stopped twice to adjust it and it was still troublesome.

After a quicker mile 9, I slowed down for the last few to below 8 minute pace. 1:47 total moving time. The gusty blustery windy wind took a break for most of the run making the temperature in the low 70s feel pretty good.

Brooks PureFlow 4 (June 15) Miles: 13.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

City Creek out and back with Adam at 7:30 on a cool Sunday morning - about 50 degrees. Just beat the 9 minute guy.

That's three weeks of 50+ miles straight or more than 20% of my total mileage for the year. I am not feeling worn down but I am not feeling fast either. I think I need to get my weight down to the low 170s and I still have PT work to do if I ever want to run sub 6 again.

Slight achilles pain so I need to watch that. Maybe a down week with two days off.

Altra Loan Peak 1.5 (free) Miles: 10.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy run from work. I ran at about 12:15 when it was in the low 70s, zigging and zagging across the upper U. The achilles is about the same but hurts worse running downhill so I avoided hills as much as possible. 60 minutes total.

Fall

UA Cold Gear Rubber Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

At 10am with temps in the low 60s, I ran from work down to the U track and around the outside 16 times or so. I decided to run the straights slightly faster, then ran most of mile 6 faster. Ended up with miles of 6:59, 6:58, 6:43, 6:23 for those fartleky miles. 61 minutes for the run.

The achilles bothered me on the way down to the track but felt really good on the soft flat. I must avoid downhill.

Brooks PureFlow 4 (June 15) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 183.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.510.000.000.008.51

At 11:20 with temps in the mid to high 70s, I ran down to meet Collin near McCarthey Track and ran up Dry Creek to the foot of the steep hill from there. I drove closer to the natural history museum to avoid some downhill but my achilles is feeling better today. Almost a clean bill of health. 74 minutes total.

500 miles on the Cascadias and they steel look and feel great.

Brooks Cascadia 7 Miles: 8.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Extra day off of running. I think the achilles is fine but I need down weeks if I want to do it right.

Long session in the office weight room with PT, stretching, 30 minutes stairmaster (146 floors) and 10 minutes bike. I need to do consistent PT to run fast. Goal of 15 sessions this month.

PT Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

At 9 am, I ran from home to Liberty Park, around twice (new chips coming :( but where they had cleared to place new chips was glorious) and then up to V street and 11th across to memory grove, down and back home. I kept the pace in the high 7s the first half to finish better and it helped though my legs did get heavy during the 12th mile. Good progress from last week. 

Kinvara 5 (May 2014) Miles: 14.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

8:30 run with Fritz and Collin from Liberty Park to the JRP. Just under 84 minutes - felt good.

Brooks PureFlow 4 (June 15) Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.340.000.000.003.34

I was going to run today but my legs were tired so I turned it into a recovery run for 30 minutes. Then went back to the office and did the PT.

That's 2/15 for September, or a bad start.

UA Cold Gear Rubber Miles: 3.34PT Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.923.000.000.249.16

At 12:45, I went down to the work out room to do a 60 minute treadmill run while it rained outside. My legs were feeling good so I did a tempo run of sorts as I am inclined to do on the boring treadmill. All flat and no achilles trouble so that should be behind me. While this is a new treadmill, it is the same model as the prior and I suspect it is also a bit slow. It went something like this:

Mile Pace
1 7:32
1 7
0.5 6:31
0.5 6:15
1 6:00
1 5:50
1 5:40
0.24 5:00
0.26 6:15
0.75 6:30
1 7:00
0.91 7:30

UA Cold Gear Rubber Miles: 9.16Treadmill 2015 Miles: 9.16PT Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.230.000.000.008.23

At 5:30 with no rain and temperatures in the low 50s, I ran from my wife's office in Bountiful home. This is a surprisingly rolly run with most miles up or down 20 or 3 feet. 7:08 average pace with a slight progression the first 7 miles. Legs felt surprisingly fresh after the workout yesterday and resulting minor soreness.

Brooks PureFlow 4 (June 15) Miles: 8.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

At 4:45 with temps in the mid 60s, I ran from home down town and up memory grove. Slow pace and I think my hip was out of alignment.

Brooks Cascadia 7 Miles: 7.60PT Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

At 4, I ran with Adam and Nate along the BST and Red Butte creek road. 60 minutes total. Perfect weather in the mid 60s with a cool breeze.

Brooks PureFlow 4 (June 15) Miles: 7.40PT Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off - decided I shouldn't run long and the day got away from me

PT Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.530.000.000.0010.53

At 8:30, I ran pipeline with Fritz, Adam, Nate and Dan. Nice if not slightly warm morning. Tacked on a downhill stretch at the end. 83 minutes total

Brooks Cascadia 7 Miles: 10.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.890.000.000.008.89

At 12:30 with temps in upper 70s, I ran easy miles around the U and the aves, 5 with Collin. 77 minutes.

New Balance RC 1400 Miles: 8.89
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

At 12 with temps in the mid 70s, I did an emigration out and back from the office. I ran up the canyon sub 7:30 and did a couple miles down in the low 6s. In the sixth miles, my legs started tiring so I pulled back with a physical therapy appointment coming up at 1:30.

At physical therapy with David at Hand & Ortho on South Temple, I learned my hips were out of line but in the wrong direction. Hypermobilized most likely. Back to every other day and 7 miles at 8 minute pace for a while.

New Balance RC 1400 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PT and strength training

PT Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.220.000.000.006.22

PT and then treadmill miles at 8:00 pace for about 10k during lunch time.

UA Cold Gear Rubber Miles: 6.22Treadmill 2015 Miles: 6.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.300.005.80

I wasn't supposed to run today but I paced my wife to her longest run of five miles with the kids at grandmas. She held up well with an 8:55 mile down memory grove. Then I did my first intentional strava segment up wall street back to the car. Nice morning. 10:15 pace overall.

Brooks Defyance 3 Miles: 5.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

At 8:30, I ran with Fritz, Nate, Dan from Highland to Liberty. Nice Sunday morning. 75 minutes

Saucony Ride 5 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went home for lunch and ran from there through downtown at 12:30. Warmer than I hoped with the overcast in the low 80s - 48 minutes total.

Still doing PT and such so limited on runs. He would rather I don't run but said I'd just disappear if he told me not to run. Highest mileage month since July 2014.

PT Miles: 6.00Brooks Launch 7 (9-15) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
189.464.000.300.24194.00
Brooks PureFlow 4 (June 15) Miles: 63.92Brooks Cascadia 7 Miles: 34.51New Balance RC 1400 Miles: 23.89Altra Loan Peak 1.5 (free) Miles: 10.02UA Cold Gear Rubber Miles: 25.72PT Miles: 13.00Kinvara 5 (May 2014) Miles: 14.10Treadmill 2015 Miles: 15.38Brooks Defyance 3 Miles: 5.80Saucony Ride 5 Miles: 10.04Brooks Launch 7 (9-15) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 183.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: