| 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 | | 75.40 | 0.00 | 5.00 | 0.50 | 80.90 |
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| Kinvara 5 Test Miles: 33.80 | New Balance MR 1400 (2) Miles: 8.00 | Treadmill Miles: 20.50 | Brooks Defyance 3 Miles: 15.10 | Saucony Ride 5 Miles: 10.00 | UA Cold Gear Rubber Miles: 9.00 | Brooks Cascadia 7 Miles: 5.00 |
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| 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 | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Easy with Fritz, Nate, Adam, Jake and Collin. Nice group but a very cold morning. From Highland up near Skyline and back. about 90 minutes total. Legs felt fine. I didn't run hard yesterday I just didn't fuel well.
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| Kinvara 5 Test 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy from work down to liberty park via 9th so and across liberty to 13th so. Winded up through the neighborhoods back to work. This is a new route. I wouldn't have attempted it before because it would not have been easy. It's a pretty consistent downhill and then back up totalling 800 ft net each way. 61:02. This may be the last of the really nice days...
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| New Balance MR 1400 (2) Miles: 8.00 |
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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 | | 12.60 | 0.00 | 3.00 | 0.50 | 16.10 |
| AM
5:00 wake up. Final day at the Gym at City Creek. 6x800 @15k-10k pace. Warmed up just under 3. This time, I followed the 400 markings on the treadmill visual for "precise" 800s. Went 11.0mph, 11.1, 11.2, 11.2, 11.25, 11.4. 5:27-5:13 pace. All at a 1 incline. During a flat cool down, I did 2x400 @ 5:00 pace and it felt pretty good. 65:45 total
Lunch
I tried out the BST above work going south toward sunnyside and it is quite treacherous. I slid down a few feet backward and caught myself on my hands at one point. So beware. 1.7 miles on the ice and snow and then up emigration and back through matheson park to work. Nice to get in a few non-road miles. Legs felt good. The left glute is not gone but hasn't bothered me in a while. 48:09 or 7:54 avg
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| Treadmill Miles: 10.00 | Brooks Defyance 3 Miles: 6.10 | Saucony Ride 5 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Well that sucked. In fact, it was the suckiest suck that ever sucked. I looked out the window and saw clear roads and headed out in the 12:00 hour. It was snowing lightly but not too bad. About three miles in, it started coming down harder and the road accumulation became a problem. Particularly slippery on the uphills. Wasatch out and back in 63:36.
I have these shoes my brother in law got somewhere and didn't like. I don't like them either but they are made for the cold and did the job today. They are a bit clunky but have no breathable fabric so a fortress of dry. I usually use them on treadmill runs because I don't mind wearing down shoes I don't care about.
I'm starting to wonder if I will make it home ok...
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| UA Cold Gear Rubber Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Treadmill miles because of the whiteout. No way I'm getting home today. 60 minutes total at a 1 incline.
I was going to do a "hill" workout but I'm doing some performance testing tomorrow and they told me not to go hard today.
"I'm the best in the world and I know it, I'm the fastest in the world and I'll show it. I'm the fastest and the strongest and I can last the longest, I'm the best in the world and I know it."
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| Treadmill Miles: 9.00 | Brooks Defyance 3 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM
5:30 wake up - my attitude is better now in the morning than it was last summer. Maybe it's the no drinking. 5 easy from home to 7th east and S Temple. Roads were mostly pretty good. It takes me 1.5 miles this early just to get to 8:20 pace but I managed to beat the 8 minute guy in the end. 39:48.
PM
Bod Pod -14.7%. VO2max 63.4. Not sure about the latter calculation. The treadmill stopped between 9.5 and 10 mph and I waited a few minutes for her to figure it out. Then she started doing inclines at 9.8 mph and I tapped out at an 8 incline. My HR got up to 162 which is about HMP effort for me so I don't really trust the measurement. She actually put on the results sheet that she guessed my VO2max was closer to 67. So kind of a waste but FSA is use it or lose it. Hopefully I can trim down a bit with no drinking and better eating from now through Boston and get my body fat down to the 11-12% range. Counting 1.5 miles for the 14 minutes or so of testing.
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| Treadmill Miles: 1.50 | Brooks Cascadia 7 Miles: 5.00 | Kinvara 5 Test Miles: 1.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 2.00 | 0.00 | 20.00 |
| Nice weather for a Saturday run with Rob, Fritz, Jake, Collin and James. We did a route from Highland to 6200 S and back through the neighborhoods. At about 27th S and 17th E starting at mile 15, we did a bit of tempo. Jake stayed with me for 2 5:40 miles going to Highland and then toSugarhouse park and down and up the first hills going counterclockwise. After I left Jake and Fritz, I did one more Sugarhouse loop starting at a quicker pace to get in another decent mile (6:13) and then cooling to 20 in 2:17:08 or 6:51 avg.
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| Kinvara 5 Test Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 75.40 | 0.00 | 5.00 | 0.50 | 80.90 |
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| Kinvara 5 Test Miles: 33.80 | New Balance MR 1400 (2) Miles: 8.00 | Treadmill Miles: 20.50 | Brooks Defyance 3 Miles: 15.10 | Saucony Ride 5 Miles: 10.00 | UA Cold Gear Rubber Miles: 9.00 | Brooks Cascadia 7 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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