| 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: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1129.75 | 95.22 | 161.74 | 13.99 | 1400.70 |
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| Treadmill Miles: 232.06 | Brooks PureFlow Miles: 125.33 | Nike Pegasus 28 Miles: 69.00 | Merrell Trail Glove Miles: 36.98 | Saucony Kinvara 3 2E Miles: 94.60 | Saucony Kinvara 3 2E (9.5) Miles: 339.85 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 139.98 | Blue Crocs (10) Miles: 24.50 | Merrell Road Glove Miles: 21.70 |
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| Night Sleep Time: 71.08 | Nap Time: 0.00 | Total Sleep Time: 71.08 | Weight: 179.07 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Red Butte out and back |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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BST by work, 53 mts. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Red Butte out and back; hill |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| To liberty park and around a few times. 80 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
| Research Park loop; 27 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Hogle zoo; foothill loop; 48:45 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
| Research park loop; 27 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Jordan pkwy 300 s - redwood rec 102 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Hotel Del Coronado - 25 mts; groin pain |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Hotel Del Coronado beach; 55:30; groin pain |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Hotel Del Coronado; beach run with old law firm partner friend; 77 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Failed long run. Too much snow. 30 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Jordan Pkwy north; 120 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
| Research Park loop; 28 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| Hogle zoo; foothill loop; 50 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Research park loop w/ coworker; slow |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 1.70 |
| Treadmill at work | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Jordan Pkwy 48th-74th S out and back with bro and sis in law. 75 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Guardsman loop; 35 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Yalecrest; parleys way; 57 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| U hospital and trail; 38:17; bad run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Tuscany to home; 14 mile; 1:54:20 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.67 | 0.00 | 0.00 | 0.00 | 0.67 |
| warm-up | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.03 | 0.00 | 0.00 | 4.03 |
| Treadmill at work; 28:30 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| 6 am run to Liberty Park. No fun. 58:30 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Caputos loop; 31 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Home to Jordan Pkwy north. 123 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| In Mobile AL for a trial. Loop near the hotel at a quicker pace; 29 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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Still in Mobile. Treadmill at hotel. 52 mts | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Ran the Freedom Half course down Emigration w/ bro and sis in law. 101 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Caputos loop; 29 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Emigration canyon; 64:50; headwind |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Caputos loop; 32 mts; felt slow |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
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First half of SL marathon w/ bro and sis in law. 1:26:13; felt strong |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Caputos; Sugarhouse; 38:20 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Sugarhouse loop; 62:25 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Sugarhouse loop; 36:45 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Half day at work. Ran from Liberty to Jordan Pkwy to 48th S and down 500 E back to liberty. 2:28:46 - felt strong, especially with four days in a row running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 6x800 3:00-3:20 with warm and cool on treadmill | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 2.00 | 0.00 | 4.60 |
| Treadmill in The Woodlands; 6:30 and 6:00 miles | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.10 | 0.00 | 0.00 | 4.10 |
| Treadmill in The Woodlands at like 11 pm after several beers. 29:20 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Striders 10 miler (10 Miles) 01:11:10, Place overall: 26, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| First race of the season. I had no watch and I didn't know the course. I was super slow on the uphill portions and tired by the end but it felt like a good tune-up race. 930 ft of climbing |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I did a running analysis at the Running Lab in the Avenues to learn my lactate threshold to decide what my target marathon pace would be. I was thinking low 7s but this came out with a time of 7:40 or so which was ultimately my race time. A good learning experience. I learned my left foot pronation is within normal ranges and my overall stride is good with a mid-foot strike and good power. There was some sagging of the right hip when the speed got up that I'm sure I will ultimately learn is an important imbalance but I don't understand it now. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Treadmill at work; 37:43 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Sugarhouse loop; 59:10; windy; |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
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45 minute tempo from SL Running Co to Liberty Park and back. Windy. a couple 6:45 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Jordan pkwy 17th-64th S; 160 mts; windy; w/ bro and sis in law in part but outpacing them now. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 2.00 | 0.00 | 0.00 | 2.60 |
| Tried a track workout and it didn't go as planned. Did 3 of 6 1000 m repeats and felt awful. I didn't record times. This was a morning run and the warm-up was not long. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| Sugarhouse loop in reverse; 62:22 with 6:35 last mile |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 2.50 | 0.00 | 7.30 |
| 49 minute tempo with 20 mts at 6:45. No idea where this was. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
| Warm-up at work. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Saltair out and back in 165 mts with bro. Sis in law does not think you need to run more than 16 miles training for a marathon. She had a tough time in the marathon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 1.00 | 5.00 |
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3x1 mile on treadmill. Miles were 6:15, 5:55, 5:20. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Caputos loop; bad; should've taken it easy; 37:44 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Law Day 5k course; not fun |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Easy run on treadmill at work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Riverton Half (13.1 Miles) 01:33:04, Place overall: 27, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| I tried to stay with the 90 minute pacers and did so until about mile 7 when I fell back. Windy and an honest course. Overall, I took this to mean I should have a more aggressive marathon target of 3:10. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Recovery run with family near West track. Legs felt great. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 3.75 | 0.00 | 6.00 |
| 40 mts on treadmill. Did a ladder of 800m, 1000m and 1200m and back down. 2:55, 3:45, 4:34, 4:30, 3:39, 2:30. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Fun up around Red Butte gardens; steep but fun; 46 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4x1600 at U track in 6:16, 6:15, 6:14 and 5:57. Run from and to work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| I ran from home north on the Bonneville Shoreline Trail to Bountiful. 1500 ft of climbing and 120 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Emigration out and back running the steep BST from Sunnyside. 64:25 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Washington Square failed tempo; bad and windy. 6:58 for two miles. 37 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| HCI red butte and strides. 41:19 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Ran from my brother's house in Canyon Rim home. Four strides and felt great. 78 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 2.00 | 0.00 | 4.20 |
| 2x1600 in 6 each. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Three marathon pace miles. 21:24 - Red Butte out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Loop near home and on West Hight Track. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Salt Lake City Marathon (26.2 Miles) 03:21:36, Place overall: 63, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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I trained 480 miles from December 20, 2011 for this race. I started with Hal Higdon's beginners 2 and did that faithfully for 11 weeks. I started out pretty much cold having run perhaps once or twice a month since my first half marathon in October 2010, the Other Half. I trained about 155 miles for that race, but did not train for the three weeks leading up to the race having started a new job. My time then was 1:47:36 and I really struggled in the last half starting with the mile 7 hill.
This time around, as my pace quickly improved, I started to read a lot more and I mixed in a bit of speed work starting week 12. My first time trial came with the Striders 10 miler in week 12. I finished that in 7:07 miles. Given the hilliness of the race, I began setting pace targets of 7:00 threshold pushing into the high 6s and 7:30 marathon pace.
In week 13, I went to the IHC running lab to get a lactate threshold test and was saddened to learn that my threshold predicted 8:00 marathon miles. With six weeks to go, I didn't have much time to increase my threshold, but I was told of some areas of focus that could push my pace toward the 7:30 mark. I learned of Jack Daniels and the McMillan running calculator at this point and did two speed sessions a week until the last week.
Three weeks prior, I did the Riverton Half in 1:33:04, goal was to break 90 minutes but hilly and a windy day. With this evidence, I felt I could target a 3:10 marathon three weeks later, even though McMillan predicted me in the 3:16 range. This was also against the advice of my millimole build-up, but I thought I may as well lay it all out there.
Against the advice I'd read, I went out too fast averaging 7:10 over my first five miles with a 6:58 mile 3. I was at a 7:20 pace through mile 20 when the cramps in my legs (which I started to feel in my right quad at about the half-way mark) and overall fatigue took over. The last six miles were 7:49, 7:58, 8:27, 8:14, 8:54 and 9:07. As nobody passed me, I assumed most other runners were suffering a similar fate.
Still, I am proud of this time for a first marathon. I am happy that I only missed three training days and added workouts in the last six weeks. I am excited that the few nagging injuries I had did not become serious and I ran the marathon injury free. I am also very happy that I shed 20 excess pounds and I am now closer to my ideal weight.
I ran track in school from 8th through 11th grade. I don't remember precisely, but I believe my PRs are 5:01 for a mile, 10:20 for two miles and 16:20 for a 5k. That was when I was 6' and 120 pounds. I ran with Teren Jameson in jr. high and he and Adam Stark in high school. I never really improved my mile from jr. high when Teren and I were competitive and I always felt that I wasted my potential - partially because of poor work ethic and partially because I hated it so much. I now love it, I am running injury free and I am hoping to prove to myself that I can run somewhat competitively at the local level. With work and two young boys, this may prove somewhat of a challenge but we'll see... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Treadmill at work. Legs were trashed but felt better than expected. 32:10 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| Easy run on the trails by work. Not timed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| City Creek out and back. Felt good one week after marathon - 60 mts. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| Intervals at West High. 3x600 in 1:28 and 3x300 in 57 scds. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| BST by work. 35 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.50 | 0.00 | 4.50 |
| Intervals at U. Not much time. 1000 in 3:24, 600 in 2:03, 400 in 1:13 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 3.10 | 0.00 | 6.00 |
| Threshold run on treadmill. 5k at 6:40. |
| Brooks PureFlow Miles: 6.00 | Treadmill Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.00 | 5.50 |
| Run down to the U law school from work and run first half of Law Day 5K. There are two hills and the second is steeper. Tried to run the first 1.5 miles fast, but my pace as only about 6:45. Not a good day but it was the day after a good tempo so I'm learning the necessity of spacing it out... |
| Brooks PureFlow Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Caputo's loop - grab sandwich at 15th & 15th and drop it in car. Run to Sugarhouse then 23rd East up to Foothill and back on Guardsman/15th east. Warm 77 degrees and tired at the half-way point. 7:30 pace. |
| Brooks PureFlow Miles: 7.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 2.00 | 4.40 |
| 4x800 @ 5:30 on the treadmill at work. Was going to do a 1600 at 5:45 but I had a lunch date. Speed prep for Law Day 5K. |
| Brooks PureFlow Miles: 4.40 | Treadmill Miles: 4.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.20 | 6.20 |
| Easy run from work around Foothill, Guardsman, east on 9th south, up to Wasatch, around Hogle Zoo and back to work through Matheson State Park. 4x8 second hills on Tabby Ln. 7:55 miles |
| Brooks PureFlow Miles: 6.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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I ran from home through the 'Granary' district and south to the bridge on Jordan Pkwy just after raging waters and back. There were two races going on, so I was weaving through that on the return. I felt really good and pushed it a bit to average 7:16 miles but felt very fresh the rest of the day. Total time 1:27:19. Perfect weather.
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| Brooks PureFlow Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Law Day 5k (3.1 Miles) 00:20:31, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
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I was hoping to do well in this race to compete for the fastest lawyer. My training was going well but then we took an impromptu vacation and I did not run for the six days prior to the race. I also had a number of beers and stayed up until 2am after dropping my brother off after a night of celebrating the night before. It was a cool morning and I was unable to warm up. Luckily for me, all the ringers that have attended this race in prior years were nowhere to be found. That got me good placing among non-competitive runners. Alas, I was only the third fastest lawyer and I left wanting much more.
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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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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Being relatively new, I am modeling off of training plans but I try to maintain flexibility. Main model is Brad Hudson's run faster for intermediate. Idea is to increase weekly miles from 28 average and 42 peak for first marathon to high 40s average and high 50s peak and see where that takes my time. This was six miles easy with 8x20 seconds and 5:23 mile. I ran it on the treadmill at work due to the heat at lunch time. Total time 42:25.
I'm currently of the idea that my easy miles should be in the 7:30 range even though my last marathon was at a 7:41 pace. This is likely too fast but I wonder whether I can handle it due to my relatively low overall mileage. So far, so good... |
| Brooks PureFlow Miles: 6.00 | Treadmill Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| From work up Emigration Canyon and back. Steady increase in speed from 8:00-6:44 miles with 8:04 cool down mile. Average 7:30. 75 degrees. |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 181.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.25 | 6.50 |
| Ran from home up capitol hill and into City Creek a little way. did 8x8 second hills on a nice even 6% grade at Girard and 200 W. Felt stronger with each one. 8:15 pace. |
| Brooks PureFlow Miles: 6.50 |
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| Night Sleep Time: 0.13 | Nap Time: 0.00 | Total Sleep Time: 0.13 | Weight: 177.50 |
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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 |
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My legs were tired today but I didn't feel altogether bad. Reasons could be: heavy (for me) in-week mileage after a week off; mornings are always a bit slower for me; too fast a pace on the hilly stuff earlier in the week; two beers the night before; or I ran at 4 p.m including hill sprints then 6 a.m. when I usually do not do two runs that close together.
Loop from home to downtown to 600 E to 2nd Ave up memory grove, up a perilous trail to the Bonneville Road loop, back to the capitol, down capitol hill. So a run with some climbing and finding where a trail ended in memory grove. Average 8:40 miles including an 11:57 mile hiking up the memory grove hill. Minus that one hill, average 8:15 miles. |
| Brooks PureFlow Miles: 8.70 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 179.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
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25 minutes easy on the treadmill trying out the new Sauconay Kinvara 3. Oh how I wish they would not make my pinky toes numb. Having 9E feet is no fun...7:56 miles. Legs still a bit tired but feeling ok.
Need to find good 15 mile + distance shoes for neutral runner with midfoot strike for a widefoot runner... | |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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Easy run to break in new shoes. I have never worn Nike running shoes so I was skeptical but they felt great at SL Running. Ran from home up the Wall St hill around the capitol, down Bonneville Road and up the trail east from City Creek. I've never run the full length from there to HCI so I thought it would be fun and help hold my pace down. Averaged just over 10 minutes over the first six hilly miles and the time went down from there. I cut back at the JCC and ran through Federal Heights down 2nd avenue and N Temple to 200 W and back home. Just over two hours total and 8:55 miles with almost 1800 feet of total elevation gain. Legs felt great other than a little tightening in the right soleus muscle that started at mile six and never got worse. Capped off my highest weekly mileage in recorded history!
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| Nike Pegasus 28 Miles: 13.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 179.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.33 | 0.00 | 0.00 | 0.67 | 10.00 |
| 10 miler with the stroller for the first time with the infant. To 300 N to Jordan Pkwy, North to Rose Park Golf Course and back. Did 8x30 seconds @5:30 pace once every five minutes between 15-50 minutes. 7:44 pace. |
| Nike Pegasus 28 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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Eight mile loop with 2300 East, Foothill-500 South, Guardsman, 1500 East, Sugarhouse Loop, 2100 South as the borders. I do this run often and start at various points due to its varying grade. Today, started at 1700 S and 2300 E and went counterclockwise.
Felt slow at first but then I felt good and decided to make it into a tempo/threshold run of sorts. Miles 7:56, 7:36, 6:38, 6:39, 6:46, 7:08, 7:20, 8:08. The first and last mile were warm-up/cool-down but also the steepest miles. 75-77 degrees so I was feeling the heat by the end but legs felt fresh and right calf soreness that appeared last week has disappeared. |
| Nike Pegasus 28 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 181.00 |
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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 |
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In Houston. Ran at 7:30 and it was 78 degrees with 82% humidity. No experience in such weather. Ran easy miles from the Four Seasons to Memorial Park and back. Average 8:10. Laboring a bit by the end and shirt soaked which never happens.
Might do my 10 mile workout tomorrow on the treadmill to get in the fast miles... |
| Nike Pegasus 28 Miles: 6.25 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 2.30 | 0.00 | 4.50 |
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Tried the treadmill at the Four Seasons but it was blustery in there as well. I decided to cut the workout in half and have a pleasant morning before a long day in a deposition. Ran 15 minutes at 6:29 pace and total pace of 7:07.
Humid weather makes you think you're hot and tired but once I got off the treadmill, I felt fresh and was not breathing hard. |
| Nike Pegasus 28 Miles: 4.50 | Treadmill Miles: 4.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.45 | 0.00 | 2.30 | 0.00 | 3.75 |
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This was supposed to be an off day, but I tried to finish yesterday's workout on the treadmill at work. It was going fine when I got some pain in my right nee and shins. The right knee is the one I am afraid could be problematic. Hope its not the new shoes.
Ran 1 mile warm-up, 2.3 miles @ 6:30 and a short cool down. |
| Nike Pegasus 28 Miles: 3.75 | Treadmill Miles: 3.75 |
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 181.00 |
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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 |
| Treadmill in Houston basement of Inn at the Ballpark. I think 7 minute miles. |
| Nike Pegasus 28 Miles: 4.00 | Treadmill Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Another painful outside run. Pain starts after mile 2.5. This will be my last run for almost five weeks. |
| Nike Pegasus 28 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| I have no data on this run but I'm sure it was one of those 85 degree runs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
| Caputo's loop. No data. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 0.00 | 0.00 | 0.00 | 3.55 |
| No data. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.95 | 0.00 | 0.00 | 0.00 | 4.95 |
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9:30 miles around Bonneville Shoreline trails by work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Late evening run - still 85 degrees. 8:40 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Evening - Probably aroun 9 but watch malfunctioning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.34 | 0.00 | 0.00 | 0.00 | 4.34 |
| Red Butte HCI; 85d; 9ish (8:32 first 2). |
| Merrell Trail Glove Miles: 4.34 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.08 | 0.00 | 3.25 | 0.00 | 5.33 |
| Treadmill 40 tempo; slow change; 23 mts (3.25) 6:58 |
| Brooks PureFlow Miles: 5.33 | Treadmill Miles: 5.33 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.33 | 0.00 | 0.00 | 0.00 | 3.33 |
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Round Red Butte; 33 minutes. About 800 ft of climbing.
Now that I am running again, I am convinced that my knee issues in late May/early June were entirely attributable to the Nike Pegasus shoes I bought. They were a bit too narrow and had way too much structure. Not sure why I let the sales guy talk me into them.
Yesterday, I bought a pair of the wide Saucony Kinvara 3s and I was ready to try them out today before I realized I had dropped a sock somewhere along the way. So sockless in the Merrells. |
| Merrell Trail Glove Miles: 3.33 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Home to Liberty Park. First time using the Kinvaras and even though it is a 9 mile run, I felt they would be ok because of lack of support. They held up great and the 8:22 average was very consistent mile to mile. |
| Saucony Kinvara 3 2E Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| 3 at 7:20; 6x10sc hills. West High and 4th N. |
| Saucony Kinvara 3 2E Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Sherwood; 690 ft up; 8:41 miles |
| Saucony Kinvara 3 2E Miles: 4.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| 48 minutes; failed tempo; hot; caputos |
| Saucony Kinvara 3 2E Miles: 5.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.15 | 0.00 | 3.10 | 0.00 | 3.25 |
| 22 mts treadmill; 19:58 5K; 6:04 last mile; drills/core |
| Saucony Kinvara 3 2E Miles: 3.25 | Treadmill Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 3.10 | 0.00 | 11.00 |
| 3.93 warm-up 9mts/mile; 5k 21:12; back home; 90 minutes |
| Saucony Kinvara 3 2E Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| treadmill 40 mts; core |
| Saucony Kinvara 3 2E Miles: 5.00 | Treadmill Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| McCarthy 8x400 6:20; last 5:40; 52:17; drills, yoga |
| Saucony Kinvara 3 2E Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| Round Red Butte; 9:52 miles, strength |
| Merrell Trail Glove Miles: 3.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.77 | 0.00 | 3.50 | 0.00 | 6.27 |
| 45 treadmill tempo; steady up with 9.5 mph (6:18) max for .25 miles and down again |
| Saucony Kinvara 3 2E Miles: 6.27 | Treadmill Miles: 6.27 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.53 | 0.00 | 0.00 | 12.53 |
| Fitness test of sorts. Thought about going longer but afraid of too much mileage too fast. 90 minutes exactly. Felt fine afterward. |
| Saucony Kinvara 3 2E Miles: 12.53 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.15 | 3.15 |
| Easy jog then six strides. 8:35 miles. |
| Saucony Kinvara 3 2E Miles: 3.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| Treadmill 4x800 in 3:00-2:35 |
| Saucony Kinvara 3 2E Miles: 5.00 | Treadmill Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 44:07 - round Red Butte and along BST back. 1000 ft of climbing. |
| Merrell Trail Glove Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ran in the 2:00 hour which is a bit late and I was a bit fatigued. Jordan Pkwy out and back. 50 minutes. Nice new blister from the shoes - I'm going a half a size up to 9.5. |
| Saucony Kinvara 3 2E Miles: 6.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Last run in the 9EE Kinvara's - many blisters. New shoes coming in this week. Started after son's soccer game at Northwest Rec and ran to the start of Legacy parkway and back home. Consistent 8 minutes miles then slowed down at the end. I blame the heat, the sweat pants and the 100 ft climb for the slow final mile. 1:48:30 |
| Saucony Kinvara 3 2E Miles: 13.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 184.00 |
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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 |
| Recovery run near home and at West High. Ran with the stroller for a bit and did about amile on the track. |
| Brooks PureFlow Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 3x1600 at Liberty Park with .25 recovery jogs. Mile warm up, .5 cool down. 6:36, 6:35, 6:30 |
| Brooks PureFlow Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Couldn't run until after work. 45 minutes just after dinner around down town. Great weather. |
| Brooks PureFlow Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 55 minute treadmill tempo at work steadily increasing from 8:30-6:00 for .125-.25 increments. 3 miles under 6:30 and 6 miles under 7. Average 6:52. |
| Brooks PureFlow Miles: 8.00 | Treadmill Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
|
183 in the morning is a new low mark this Fall. Goal was 5 mile half marathon pace run. I was dropped up Emigration canyon and ran to the light on Arapeen and Sunnyside thinking of it as a time trial for a downhill half next month.
Splits were 6:02, 6:23, 6:26, 6:39, 6:29. 31:59 overall. 70 degrees and a bit of a headwind so very satisfied overall. |
| Brooks PureFlow Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 183.00 |
|
| | Race: |
Chasing Tail 5k (3.1 Miles) 00:20:43, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 3.10 | 0.00 | 3.60 |
| I decided not to use my Garmin or my iPhone runkeeper and just to run it. So I don't know the splits, but I wasn't feeling too spry. I was hoping for a sub 20 but it wasn't in me. What can you do? Didn't stick around to get my actual time or place so I'm guessing. |
| Brooks PureFlow Miles: 3.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Easy run up city creek and back including a Memory Grove/N Temple detour on the way back. 9:22 per mile average up with 980 ft ascent and 8:06 down. Again ran too late as it was 12:30 and 75 degrees by the time I got home. Six strides. 1:39:27 |
| Brooks PureFlow Miles: 11.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
|
Idea was 5x800 at 3:05-3:10. I got to the track a bit late and it closes at noon, so I only got three in. I also felt a bit tired after running long on Sunday rather than Saturday. I considered putting speed off until tomorrow but stayed with it to my detriment. Splits were 3:02, 3:07, 3:10. 40 minutes total.
After this current mini-cycle for a half mararthon (going to do Haunted in SL on 10/20 rather than Provo on 10/27) I am going to reassess everything. From what I've been learning, that's probably going to mean less speed and more long slow miles from now until February... |
| Brooks PureFlow Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 1.00 | 5.40 | 0.00 | 8.00 |
|
Felt flat and took Tuesday off. First time in bigger Kinvaras just arrived. Feet felt fine.
I messed up my treadmill tempo and had a longer warm up and shorter cool down but overall it worked ok. Still 55 mts 8 miles.
| Int Distance |
Total Time |
Speed |
| 0.125 |
1.21 |
6.2 |
| 0.125 |
2.27 |
7.1 |
| 0.125 |
3.31 |
7.2 |
| 0.125 |
4.34 |
7.3 |
| 0.125 |
5.35 |
7.4 |
| 0.125 |
6.35 |
7.5 |
| 0.125 |
7.34 |
7.6 |
| 0.125 |
8.31 |
7.7 |
| 0.125 |
9.27 |
7.8 |
| 0.125 |
10.22 |
7.9 |
| 0.125 |
11.16 |
8 |
| 0.125 |
12.08 |
8.1 |
| 0.125 |
13.00 |
8.2 |
| 0.125 |
13.90 |
8.3 |
| 0.125 |
14.79 |
8.4 |
| 0.125 |
15.68 |
8.5 |
| 0.25 |
17.42 |
8.6 |
| 0.25 |
19.15 |
8.7 |
| 0.25 |
20.85 |
8.8 |
| 0.25 |
22.54 |
8.9 |
| 0.25 |
24.20 |
9 |
| 0.25 |
25.85 |
9.1 |
| 0.25 |
27.48 |
9.2 |
| 0.25 |
29.09 |
9.3 |
| 0.25 |
30.69 |
9.4 |
| 0.25 |
32.27 |
9.5 |
| 0.25 |
33.83 |
9.6 |
| 0.25 |
35.38 |
9.7 |
| 0.25 |
36.91 |
9.8 |
| 0.25 |
38.42 |
9.9 |
| 0.25 |
39.92 |
10 |
| 0.25 |
41.44 |
9.9 |
| 0.25 |
42.97 |
9.8 |
| 0.25 |
44.53 |
9.6 |
| 0.25 |
46.13 |
9.4 |
| 0.25 |
47.76 |
9.2 |
| 0.125 |
48.59 |
9 |
| 0.125 |
49.44 |
8.8 |
| 0.125 |
50.32 |
8.6 |
| 0.125 |
51.21 |
8.4 |
| 0.125 |
52.12 |
8.2 |
| 0.125 |
53.06 |
8 |
| 0.125 |
54.02 |
7.8 |
| 0.125 |
55.01 |
7.6 |
|
| Saucony Kinvara 3 2E (9.5) Miles: 8.00 | Treadmill Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Drove down to Jimmy John's and grabbed a sandwich then ran through downtown to State Fair Grounds and back. 47 minutes. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
I work at Huntsman at the top of Research Park so there are either rolling trails or I run off a hill to go anywhere. Often I drive off the hill and get a bite somewhere and then run near there.
I often run through Matheson State Park on my way to emigration canyon or Wasatch Blvd but it has never occurred to me to do my run there. Its about a .75 mile L-shaped loop where you ascend 50 ft then descend 50 ft so a nice gravel loop that's neither flat nor steep. 47 minutes. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| From home to Jordan Pkwy and south to about 2800 S I think a bit past the Redwood bridge. 1:00:18 out and 56:14 back. New shoes felt good and it was good to go out at 6:15 am and stay cool. I think it was 30s whole the whole time! |
| Saucony Kinvara 3 2E (9.5) Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 4x1600 at Liberty Park. Trying to stay between 6:30-6:40 which is my goal half pace. Splits were 6:36, 6:33, 6:30, 6:36. .25 mile active recovery. 42:39 total. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Matheson looping. 46:53. Legs a bit tired. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.32 | 0.00 | 6.50 | 0.00 | 8.82 |
|
60 minute treadmill tempo at work. 7.1-10.5 speed. Felt strong on the 5:42 quarter mile. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.82 | Treadmill Miles: 8.82 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Schedule said 6 easy. I decided to run down to Sunnyside and do the tough 3 mile portion of the Haunted Half up to 11th Ave. From there, up the hill to BST and back to work along BST.
70s and 750 ft of climbing so tougher than I set out to do. 54:04. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Going to Cabo tomorrow for five days so I got up early today to do a long run this morning. Not early enough, so I cut it two miles short. May do a few on the treadmill at lunch.
Ran from home up through the university to federal heights blvd to run the last 4.1 of the Haunted Half. The climb from home to that point was pretty significant - about 750 feet over four miles so that was a bit tough. I ran the 4.1 a little faster than the rest (about 30 mts) and then eased home. 80 minutes with 850 ft climb. |
| Saucony Kinvara 3 2E (9.5) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 181.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| Los Cabos vacation. I had free time so I tried out the treadmill. Older but adequate. 24 minutes. |
| Saucony Kinvara 3 2E (9.5) Miles: 3.11 | Treadmill Miles: 3.11 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.50 | 0.00 | 6.00 |
| 4.5 on the beach at a 9+ pace. Beautiful but slow moving. 1.5 at 6:40 on the treadmill. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 | Treadmill Miles: 1.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
|
1 easy, 3 pace, 1 easy on the treadmill. Hot and humid. Total 35 minutes. We had a hurricane just miss Cabo but we experienced two days of rain and strong winds today. Not the vacation I was envisioning. |
| Saucony Kinvara 3 2E (9.5) Miles: 5.00 | Treadmill Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| No time today so got in a quick run on the treadmill. 21 minutes. |
| Brooks PureFlow Miles: 3.00 | Treadmill Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 1.00 | 0.00 | 2.25 |
|
1 easy, 1 pace, .25 cool. 16:00 total on treadmill at work.
Tomorrow's plan: 6:24, 6:30, 6:36, 6:30, 6:30, 6:30, 6:30, 7:06, 6:54, 6:54, 6:42, 6:24, 6:30, 45 seconds to finish for 86:45 total. I'm hoping to stick to this carefully so we'll see. |
| Saucony Kinvara 3 2E (9.5) Miles: 2.25 | Treadmill Miles: 2.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
Haunted Half (13.1 Miles) 01:27:27, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 0.00 | 13.10 | 0.00 | 13.50 |
|
The course said it would turn left on Campus Dr. and go down Ft Douglas Dr to Mario Capecchi. Instead, it continued and went up toward Red Butte Canyon and then left on the parking lot that takes you toward the cancer institute (I guess its called N Campus Dr). You then turn left on N Medical Dr. and descend from just west of the Cancer Institute parking. It gets back on track where Mario Capecchi meets Medical/N Campus Dr. So that was more hill than expected to ascend up to N Campus Dr. I think they compensated a bit by starting the race right at the big bend of Emigration Canyon rather than up Pinecrest Canyon Rd. That swaps some downhill for some uphill. Overall though the distance was 13.09 on my Garmin so just about right. Also, the time as I ran across was 1:26:08 which was too fast and my watch said 1:27:28 when I crossed. I believe my official time was 1:28:08 so I'm not sure I'm confident about the timing for the race. With that intro, I did pretty much as planned. I resisted the urge to sprint down Emigration and kept right on pace through mile 7 averaging 6:29 through those miles. Then miles 8 and 9 hit with the hills running across the U and those were 7:17 and 7:20. It wasn't much better through Federal Heights and up to 11th Ave as I recovered from the hills and the next two were 6:41 and 7:00. By this time my legs were starting to cramp, particularly my inner calves and I didn't feel too zippy for miles 12 and 13 which I wanted to run in an average of 6:27. They were 6:50 and 6:22 respectively and then 31 seconds to the finish line. Overall an aided PR on my third half of 1:28:08 officially I think, so I am happy. My splits are Garmin. Now for winter base training! Goal is consistency and building to 50 miles and six runs per week. Unless I learn to get up early, I will never be able to run much more than 50. So that's a big goal going into next spring.
|
| Saucony Kinvara 3 2E (9.5) Miles: 13.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Recovery run. Quads are sore but everything checks out otherwise. In West Weber by the parents in law. 43:20 |
| Saucony Kinvara 3 2E (9.5) Miles: 5.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill at work in 46:48. Quads still sore and the rest of my legs are a bit tender but no areas of concern. Overall, I am feeling great. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 | Treadmill Miles: 6.00 |
|
| Night Sleep Time: 6.70 | Nap Time: 0.00 | Total Sleep Time: 6.70 | Weight: 180.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Loop from work around the zoo down Wasatch to 13th S to 19th E to Sunnyside and back up to work. 425 ft climbing 47:23
Legs are feeling better today but not pain free. A bit of pain on upper left leg that I think should go away. Right hip sprain pain is back. Nothing feels alarming. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
|
I am still wearing shorts so I thought it would be pretty cold but I felt great today. I decided to put my runkeeper on kilometers and run a 10k for some fun. I don't have a great sense for km pace vs mile pace but I was aware that sub 4 was fast and 5 and up was slowish. I ended up pushing the pace a bit and averaging 4:29 per km so I stayed right in the middle.
Run from work through Matheson St Park and up Emigration with a 5k turnaround. Averaged about 6:55 on the downhill and 7:30 on the uphill. 44:59
If I believed runkeeper, I climbed 887 ft but I'm guessing it counts every bob of the head. Other maps put it at 466 which sounds about right. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.22 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.94 | 0.00 | 0.00 | 0.00 | 6.94 |
| I thought I'd run 7 but the runkeeper did one of its weird nonexistent deviations. So it was a little under. I felt pretty quick but some nagging hip and glut pain were sort of concerning. Couldn't run at work yesterday or today so the run got pushed to this evening. 52:40 |
| Saucony Kinvara 3 2E (9.5) Miles: 6.94 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Afternoon run around 4:30. From home to work to BST to 11th ave around Memory Grove & capitol and back home. 1:40:12 probably 700 ft of climbing - runkeeper says 1627 |
| Saucony Kinvara 3 2E (9.5) Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
| Easy run from home up to the capitol around Bonneville Blvd down Memory Grove to the Gateway a couple laps at West High and back home. 48:18 probably 250 ft of climbing  Felt a bit sluggish after afternoon run yesterday and I have a jagged toe nail that cut up my toe and made my sock very bloody on the runs yesterday and today. 159.66 miles this month so far is an all time record for a month so far Â
|
| Saucony Kinvara 3 2E (9.5) Miles: 6.22 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 179.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
|
Treadmill at work. 1 warm-up; 5 at spring marathon pace (6:40); 1 cool down. 48:01 total
The idea for winter base training is to do four easy runs including long run (7:30-7:50) one moderate run (6:55-7:15) and one hard run with warm and cool (6:20-6:40). As a modification, I may stay on the slow end of the hard run range and try to increase mileage every week to where I'm running my Saturday long run at that pace every other week with warm and cool as the hard run for that week.
My Kinvara 3 9.5 EE are probably a bit snug and I've had blistering and bleeding a bit on my right toes (hopefully clipping a sharp nail and band-aids will help). I broke out the PureFlows to give the toes a break. The shoes are a bit bulky (not to be confused with supportive) but they are definitely the most injury free shoes I run in. |
| Brooks PureFlow Miles: 7.00 | Treadmill Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 178.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| From work north on BST 1.2 miles up Dry Creek and back. 1000 ft of climbing and it felt warm at about 65 degrees 50:50 |
| Saucony Kinvara 3 2E (9.5) Miles: 6.15 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
I didn't wake up Halloween morning so yesterday turned out to be my off day. I was too busy today to run at lunch so I ran from my brother's home in Canyon Rim along 2300 East. No nagging pains today so that was encouraging. I ran north and south so hills were minimal - maybe 180 ft of climbing. 44:43 Got into the Ogden Marathon so that will be my Spring Marathon. I am not sure how I will progress through training. My threshold goal will be 3:00 but I am thinking I can hit 2:55. That will shave one minute off my average time from the Salt Lake Marathon and would be the same pace as my Haunted Half. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 177.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 6.51 |
|
Ran from Foothill up the Parley's trail and to about 3500 S along BST then returned. A little deviation up a hill off Foothill. 48:43 600 ft of climbing
A little pain in my right arch! I am just starting to read up on it and obviously I don't want it to be plantar fasciitis. It is very dull right now so the first steps I will take will be icing, changing inserts and avoiding sprinting and steeper hills. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.51 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Rolled and iced the arch and there was no pain this morning. I did my run and felt spry so did a moderate pace. Felt fresh afterward and I could feel the arch but not as much as yesterday. From home to Jordan Parkway south to about 27th south/redwood bridge. 250 ft of climbing probably (I"ve taken to cutting runkeeper in half which gave me 506 ft) 1:39:11 |
| Saucony Kinvara 3 2E (9.5) Miles: 14.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.44 | 0.00 | 0.00 | 0.00 | 8.44 |
| Ran from home to liberty park, once around the wood chips and home. Felt a little flat but time was in range. The right arch feels like yesterday which is better than Friday but still there. Still rolling and icing. 225 ft of climbing and 65 minutes |
| Saucony Kinvara 3 2E (9.5) Miles: 8.44 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 4.00 | 0.00 | 8.00 |
|
Was going to do 1 warm, 6 @ 6:40, 1 cool. Felt zippy and made a tempo out of it. Miles were: 7:16, 6:40, 6:18, 6:00, 5:39, 6:18, 6:40, 7:34. 52:26 total
Incline of .5 due to arch pain. I felt it a bit but it seems to be improving by the day. Today it was painless but present.
During my marathon build-up, I averaged 32.25 miles per week and exceeded 40 only once. During the past ten weeks, I've averaged 36.8 and I've been over 40 three of the past four weeks with an average of just over 41 for the past six.
The point of all of this is - I can really tell. I feel like I was just losing weight last time around whereas now I am strengthining my neuro-muscular system. The runs aren't as taxing on my body and I feel pretty fresh generally this time around. I am limiting myself due to time constraints and fear of injury, but I want to fly. |
| Saucony Kinvara 3 2E (9.5) Miles: 8.00 | Treadmill Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 0.00 | 0.00 | 6.02 |
| 6 am run. I tripped less than a minute into it on an uneven sidewalk and came away with some scrapes and bruises. Ran up W Temple to 1100 S or so and back home. Felt flat after the fast lunch time run yesterday. Also, I have never been a morning runner - always takes so long to warm up. Maybe 200 ft of climbing 47:30 |
| Saucony Kinvara 3 2E (9.5) Miles: 6.02 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Six mile moderate out and back from work up to Blaine and Wasatch. Windy with about 400 ft of climbing 43:32
Then did 6x8 second hill sprints and jogged back up to office |
| Saucony Kinvara 3 2E (9.5) Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| Treadmill at work due to all the snow up here. I would've braved it if the snow wasn't sticking to the ground but I thought it too dangerous. I did the variable hill workout for 45 minutes with grades of 0-5 for 2.5 mt increments. I wasn't breathing hard but I think it was tough on my body because I was sweating more than normal... |
| Saucony Kinvara 3 2E (9.5) Miles: 6.05 | Treadmill Miles: 6.05 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.05 | 0.00 | 0.00 | 0.00 | 17.05 |
| My wife wanted to go to her parents in Ogden so I decided to check out some of the last 1/2 of the Ogden Marathon. I started at the turn-off in Eden toward Powder Mountain which looks like about mile 14 and went down Ogden Canyon and west along the parkway all the way to 1900 W. I continued west to my wife's parents in West Weber for a total just over 17 miles. Felt pretty good other than dodging cars in Ogden Canyon; probably kind of stupid with the snow and blind curves. 2:06:30 and no idea what the climb was |
| Saucony Kinvara 3 2E (9.5) Miles: 17.05 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.95 | 0.00 | 0.00 | 0.00 | 3.95 |
| 30 minute recovery run from home to 4th W and 2nd S |
| Saucony Kinvara 3 2E (9.5) Miles: 3.95 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.12 | 5.57 | 0.72 | 7.41 |
|
45 minute treadmill tempo. 9-11-9 mph. 9 for 1.12, 9.5 for 1.57, 10 for 2.5 miles,10.5 for 1.5 miles and 11 for .72 miles. Finished the first 10k in 37:20 (thus first 6.22 averaged an even 6 mts/mile).
I forgot my Kinvaras so I wore my trail shoes which have no support. My last run in them was September 19. My only socks were my compression socks which are probably too bulky for the shoes b/c I had four toenails crashing into the toe box. Lots of work on my calves too and they were burning. I was going to do 50 mts but decided to modify (read cut the 5:42 pace by a mile and a longer cool down) to not burn out my calves. |
| Merrell Trail Glove Miles: 7.41 | Treadmill Miles: 7.41 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I missed yesterday for three reasons - first, I forgot my shoes again; second, my calves were extremely sore after the treadmill minimal shoe run; and third I started to come down with aches and chills at lunch time. It's funny how easy it is for the whole routine to get derailed. Its as simple as hurrying out the door without a minute of planning.
Luckily, I don't have a flu and my calves are a bit better, though still sore, today. I wore my cold gear and I was really hot in the 40+ weather. Run up Emigration Canyon and back to work. 46:06 and 550 ft of climbing
|
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
|
Ran to the Red Butte fence but that was wetter and snowier than I wanted. I wandered around Research Park and Matheson State Park and cut it short at 5 miles with 550 ft of climbing - 39:02. Wore shorts and a short sleeve shirt and I was a bit cold.
After I got back to the office, I finished the 10k on the treadmill running 1.21 in 8:10 at a 2 elevation with four accelerations to 12 MPH for .07 miles. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.22 | Treadmill Miles: 1.21 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
|
Emigration out and back from work. Felt strong. 51:45 with 650 ft of climbing
Calves still sore from Monday run. Wow. But much better. |
| Saucony Kinvara 3 2E (9.5) Miles: 7.05 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.44 | 0.00 | 0.00 | 0.00 | 12.44 |
| Morning 20k. I felt really flat but made it through the run. Jordan Pkwy out and back. 1:37:15 Bought the roadnoise vest (http://www.roadnoise.com/products) and was very excited to try it out. The left speaker wasn't working well so that was a big disappointment. Also, the speakers are bulkier than I expected and I'm guessing they aren't waterproof. I like the jacket for the reflectors and to carry my iphone - I never liked the armband. |
| Saucony Kinvara 3 2E (9.5) Miles: 12.44 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Round-about West Weber/Marriott. Ran about a mile w/ my brother in law who is just starting to run. minimal climbing maybe 100 ft 59:04 |
| Saucony Kinvara 3 2E (9.5) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Ran four liberty laps on wood chips and to/from car. Paused it accidentally for .62 miles or so, so not certain of time but it was between 48-49 minutes. 160 ft of climbing |
| Saucony Kinvara 3 2E (9.5) Miles: 6.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.96 | 5.50 | 1.00 | 8.21 |
|
50 minute treadmill tempo at work. 1 mile warm up; .5 miles at 9.5, 2.5 miles at 10.0, 2.5 miles at 10.5 and 1 mile at 11.5 (5:13 mile!) with a .71 mile cool down at 9.0.
I am feeling fast. I don't have a heart rate monitor but I am considering getting myself something for Christmas. My informal pulse check put me somewhere in the mid 160s. I have no idea what my VO2 max is and I don't know where to put my threshold pace any more. All I know is 6:40 is now feeling pretty easy and I don't get winded running in the 5s.
I believe I might have a case of ITBS starting up so I am trying to fend it off. I was at an incline of 1 for the first 4 miles and then the dull pain came. I went down to 0 and it was fine thereafter so maybe I avoid running up and down hills and try to strengthen my core and stretch a bit more. I just got a foam roller so I am going to try to figure out how to use it. |
| Saucony Kinvara 3 2E (9.5) Miles: 8.21 | Treadmill Miles: 8.21 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 alone in 1:12:06 in Bear Lake along the pathway in Garden City. Another one and change with a few in laws I will count as one. Minimal climbing; perhaps 300 ft. |
| Saucony Kinvara 3 2E (9.5) Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| More Bear Lake miles - out and back to marina. 44:47 w perhaps 300 ft climb |
| Saucony Kinvara 3 2E (9.5) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Final Bear Lake run - along the pathway back and forth and back and forth. No internet out there and I can't write in the blog in my iphone. Long run in 1:59:09 with perhaps 500 ft climbing |
| Saucony Kinvara 3 2E (9.5) Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| From home to Memory Grove/City Creek, about a mile at West High striding the straights then home. 60:19 600 ft climb Knee is feeling 'balky' but minimal pain during run and its tightest in the morning. I don't know if its ITBS since its not tender and its a bit lower than the knee cap. I've been running flatter runs for fear of it but it didn't really act up today on the uphill or downhill. |
| Saucony Kinvara 3 2E (9.5) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.25 | 0.00 | 6.25 |
|
A tale of two runs. I had ambitious goals of doing a 2x5k within a 50 minute tempo but the work treadmill died on me when I was about 2.25 in. Warm up mile of 7:08 then 1.25 at 5:27. I then went outside and my legs were not having it so I did a slow meander through Research Park and around Red Butte in 32:50 with 400+ ft of climing. Total of about 47 minutes.
I was also sluggish last Monday after the six straight days and two longer weekend runs so that's noteworthy. Perhaps I need to run slower on Sunday. I did 55.46 miles in my six on days which is a high for me (last week was 45.97 in the six days of running). Considering upping to 7 days on/one off but I may hold off until January when marathon training begins. Knee feels good. |
| Saucony Kinvara 3 2E (9.5) Miles: 6.25 | Treadmill Miles: 2.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I have had a nasty cold the past four days. Good down time to let my body heal and take in the increased running load. Down to a new low weight and I don't think it is related to being sick as my appetite is normal. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 173.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
I am back! Part way. I am not out of the woods with the cold but feeling better and on Claratin D 12 hour (so perhaps a crash this evening).
Two easy treadmill miles in just under 15 minutes at a 1 incline. Definitely perspired more than usual and throat was getting raw. I felt strong enough but didn't want to push it.
7 minute spinning warm-up and followed with a nice 15 mt core routine. It feels so good to get the pulse up again! |
| Treadmill Miles: 2.00 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
|
I've done it. The Crocs feel like nothing at all. Though loose on the feet, I felt very zippy. I tried them for 1/2 a mile on the treadmill for a warm-up and then went up Emigration and back. I tried them at a range of speeds on a range of grades doing miles in 7:25, 7:33, 7:11, 5:54, 6:52 and 7:51. Mile 3 was a 180 ft climb at 7:11 and it fealt really good. 46:24 and nearly 600 ft of climbing
Right around the mile 5 marker, I could feel a slight pain in my left heel. If its PF, I wonder if it is lack of arch support in the Crocs. That's my primary concern in employing them on a few runs a month. |
| Treadmill Miles: 0.50 | Blue Crocs (10) Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 172.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.00 | 0.00 | 11.00 |
| I-80 frontage road out and back from International Center. Last mile 6:23. 77:07 flat flat flat |
| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
|
Failed treadmill run. Idea was 2x5k in 17:00 which is admittedly aggressive. My fastest 10k on the treadmill is just under 36 minutes and my fastest treadmill 5k is 17:18 (same Nov 21 run). Last week the treadmill died on me and today I didn't have it in me. I ran a warm-up mile and two at 5:25 but felt I should stop and and did a one mile cool.
I will instead call this 8x400 in 81 seconds with no rest between sets.
I am going to see Max Testa this afternoon to try to prevent my left knee from becoming a problem. Maybe I can do another run outside afterward. |
| Treadmill Miles: 4.00 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.68 | 0.00 | 0.00 | 0.00 | 6.68 |
|
Lower leg and foot strengthening workout.
I took the trail gloves out for a nice easy run up dry creek and back to work. Mile 3 was 10:42 with 430 ft of climbing. 60 minutes total with about 1000 ft of climbing.
Right arch felt good. |
| Merrell Trail Glove Miles: 6.68 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Finally a cross training day. No time for the long run, but I got in 50 minutes on the elliptical in our basement. Its a Sole and I did some cardio where I went on levels 10, 12 and 15 (out of 20 max) for 40 of the 50 minutes. Apparently I did 3.6 elliptical miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.15 | 0.00 | 0.00 | 0.00 | 20.15 |
| Legacy parkway run. Started on a dirt trail going south from 500 S in Bountiful but it got wet so I turned around less than two miles out. I went to Farmington going the other way turning around just before the new Harmons out there. Felt good the entire time even with the snow and wind for the first 2 miles and most of the last 8 miles. I tried out some new Brooks cold wear pants and I really enjoyed them. 2:32:48 with 300 ft of climbing |
| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 20.15 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Cold, slippery, snowy Yalecrest/Sugarhouse loop. 54:50 and 350 ft of climbing |
| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| Treadmill tempo. Felt flat. 45 instead of 50 minutes. 1 mile warm-up, 5 miles averaging 6:10, 1 mile cool. |
| Treadmill Miles: 7.00 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 7.08 |
| Emigration out and back from work. A bit windy but otherwise very nice. 50:20 with 700 ft of climbing |
| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 7.08 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| 3 miles near the emissions shop and another 7 around Tanner Park and Canyon Rim. .5 miles on treadmill at SL Running Co trying on shoes. I felt very lethargic. 1:21:07 for the 9.9 miles outside with 600 ft of climbing. |
| Treadmill Miles: 0.50 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 10.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day of rest. 10 minute spinning warm-up followed by core, strenth and stretching routine. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.28 | 4.72 | 0.00 | 8.00 |
|
Treadmill tempo in 52:45. The six miles under 7 minutes totaled 37:53. This included .5 at 6:40 at a 1.5 incline; 1.5 at 6:18 at a 1.5 incline; 1 mile at 6 at a 1.5 inlcline (tired now); 2.22 miles at 6:15 at a 1 incline and .78 at 6:40 at a 1 incline.
I was busy this weekend and wasn't able to do my scheduled runs. I hoped to wake up early for them but it isn't my strong suit. So I retroactively have justified this. I believe I was at a mini-peak before my cold two weeks back and I don't think I've fully recovered from the cold. So easy does it trying to ramp up to 60 miles/week. Also some tendon pain from bad shoe lace tying has subsided with the three days off. I will continue to not push it until I start Ogden Marathon Training on December 30. |
| Treadmill Miles: 8.00 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Winter wonderland run. From work through Matheson and around the Zoo to Wasatch to Foothill and around 2400 S and back. Felt wonderful throughout. 58:15 and more than 500 ft of climbing |
| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.02 | 0.00 | 0.00 | 0.00 | 7.02 |
| Lower leg builder in the True Gloves. They have holes where my wide feet have freed themselves but are still going strong. Icy, snowy, muddy, rocky BST out and back up beyond dry creek and back to work. More than 1000 ft of climbing, 60:18 |
| Merrell Trail Glove Miles: 7.02 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
|
62:30 with 600 ft of climbing. Felt good throughout but rolled my ankle on the short BST stretch running down to Red Butte Creek in the first mile. I'm sure it will be sore tomorrow.
The idea was to push the pace outside a bit and run 9 miles in as close to an hour as possible. Its hard with work because I have to run down a steep hill to go anywhere and then come back up that hill (I complain about this regularly). I decided I'd try going to the Cancer Institute and up to 11th Ave via Federal Heights and turn around at the amphitheatre in Memory Grove. Miles were 6:55, 6:45, 6:36, 6:35, 6:35, 7:14, 7:11, 7:35 and 7:01. I'll count anything under 6:40 as marathon pace. |
| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Emigration out and back with 10 x 60 step strides down the canyon. 60:05 with 700+ climbing.
Another Croc run. They are light and springy so I like them for easy recovery days. No recurring heel pain so that's encouraging. I have felt wonderful on all four of my outside runs this week. I think it really helps to mix the shoes up a bit. |
| Blue Crocs (10) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Jordan Pkwy out and back. 62:55 out and 56:54 back. 200-300 ft of climbing mostly getting back home. Shoes felt ok other than being tight on the big toe and pinky toe a bit. I wore them for extra cushioning. A bit windy but otherwise perfect weather. |
| Nike Pegasus 28 Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 1.00 | 0.00 | 0.00 | 8.05 |
|
From home down 200 W to N Temple to Memory Grove and a mile up City Creek then back. I did one 5:59 mile on the way back down but I will call it MP since it was aided. 60 mts and 650 ft of climbing. This completes my biggest 7 day total of 64 miles. Six one'ish hour runs and one two hour run. Averaged about 7:23 for the week with 3650+ ft of climbing excluding treadmill and I felt good in every run but the treadmill run after the three day break. Feeling accomplished with the base training and confident I can maintain an average of 60/wk over the next 21 weeks.
|
| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 8.05 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
|
Nice Christmas break. Will do heavier mileage while I am off for the holidays. To Liberty Park and around three times. 90:25 Very snowy and slippery. New Road Gloves felt great! Phone died at 200 S and 400 E so not sure about climb was minimal - maybe 450 ft. I have a new heart rate monitor and it averaged 141 including 9 minutes of shoveling snow when I forgot to turn it off.
|
| Merrell Road Glove Miles: 11.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Another City Creek out and back with some faster miles running down hill including two in 6:29. A bit icy so I was cautious. 1:14:38 and 850 ft climb. Heart rate averaged 149. I find myself wearing the Crocs when I want a nice easy ride. Why wouldn't I want that every time? This is my longest Crocs run and together with 3/4 compression tights and compression socks, no pains anywhere. Though my right hip socket is tender to the touch. |
| Blue Crocs (10) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 4.00 | 0.00 | 14.00 |
|
Extra time so extra large 90 minute treadmil tempo at work.
| MPH |
Pace |
Dst |
Time |
Cum Dst/Pace |
| 8.1 |
7.41 |
1 |
7.41 |
|
|
| 8.5 |
7.06 |
1 |
7.06 |
2 |
14.5 |
| 9 |
6.67 |
1 |
6.67 |
3 |
21.1 |
| 9.5 |
6.32 |
2.5 |
15.8 |
5.5 |
36.9 |
| 10 |
6 |
2.5 |
15 |
8 |
51.9 |
| 10.5 |
5.71 |
1 |
5.71 |
9 |
57.6 |
| 11.8 |
5.08 |
0.5 |
2.54 |
9.5 |
60.2 |
| 9.8 |
6.12 |
1.5 |
9.18 |
11 |
69.4 |
| 9.5 |
6.32 |
1 |
6.32 |
12 |
75.7 |
| 9 |
6.67 |
1.1 |
7.33 |
13.1 |
83 |
| 7.75 |
7.74 |
0.9 |
6.97 |
14 |
90 |
First 60 minutes at a 1 incline and the rest flat. 83 minutes for a half marathon which would be a PR. I will use it for target training paces for the upcoming Ogden marathon training cycle.
Heart rate was 156 average. I tried to get a max value with the .5 mile at 5 mt pace but it only got up to 178. Can that be my max heart rate? I am going with 180 for now. My compression gear is a wonder - no pain anywhere. |
| Treadmill Miles: 14.00 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| From home to the JCC via 11th Ave and City Creek. Easy recovery miles with one pick up mile at 6:05 (mile 8). Average HR 142 and 160 on the fast mile. 1:19:21 and 900 ft of climbing. Felt great throughout the run with high mileage over the past few days. |
| Merrell Road Glove Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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New route through beautiful Swedetown up to Redwood Rd and the first part of the South Davis parkway. Snowy on most of the 1.5 miles on the parkway. Easy miles as I have done double digit days the past five straight and I am easing into the higher mileage. 1:32:00, 136 HR and maybe 250 ft of climbing
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| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 12.00 |
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| Night Sleep Time: 4.25 | Nap Time: 0.00 | Total Sleep Time: 4.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| JRP South out and back. Snowy and slippery - fell on ice going under I-80 on 2nd S right around mile 3. 70 miles in six days is again a high for me and my legs are feeling a bit heavy but otherwise good. 1:36:44, 136 HR and 400 ft of climb. That marks just over 1400 for the year which was a goal I set back in September. I am excited for 2013 and my current marathon cycle. The one big change I am going to make in the new year is to cut out drinking through the marathon and see how it affects my fitness. Its a daily thing for me, so it will be a change but I cut back heavily at the beginning of 2012 through my first marathon so I am confident about it. |
| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 12.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1129.75 | 95.22 | 161.74 | 13.99 | 1400.70 |
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| Treadmill Miles: 232.06 | Brooks PureFlow Miles: 125.33 | Nike Pegasus 28 Miles: 69.00 | Merrell Trail Glove Miles: 36.98 | Saucony Kinvara 3 2E Miles: 94.60 | Saucony Kinvara 3 2E (9.5) Miles: 339.85 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 139.98 | Blue Crocs (10) Miles: 24.50 | Merrell Road Glove Miles: 21.70 |
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| Night Sleep Time: 71.08 | Nap Time: 0.00 | Total Sleep Time: 71.08 | Weight: 179.07 | |
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