| Location: Boise,Id, Member Since: Jan 30, 2006 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 2:23 at St. George in 2004 Short-Term Running Goals: Lower PR to an acceptable level Long-Term Running Goals: Win a marathon with enough cushion to run across the line with my kids Personal: Married with three children and one wife. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3158.50 | 0.00 | 23.00 | 0.00 | 0.00 | 3181.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| double | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| double | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| double | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| double | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| double | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| double | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I'm finally able to run easy again. This is the first day that my lungs haven't burned since Moab. HR still very high for the pace but I'm running. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Same run as yesterday, Parley's. 6:30 AM with Bob. He ran his first race yesterday since December. He cruised a 15:53 5 K without stress or competition. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Memory Grove with Tom. Pace is getting better but it will take most of the week to come back online. It is hard to be patient knowing the three months I put in before Moab. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo Loop. The dirt behind the U is finally dry enough for a real run. Ran sub 1 hour without too much strain. Held back so I can go longer tomorrow. Aiming for 70-80 miles this week. I ordered parts for the treadmill yesterday. It will be necessary this summer when Amy is working. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Raced the storm back with Tom. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| On the treadmill. Boring but effective. Alternated increases in speed and 1 percent and 0 percent grades. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Memory Grove alone. Finally felt easy. Three minutes faster than Monday. I am running long with Bob tomorrow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| Washington Park (Parley's Canyon) to home via Emmigration Canyon. I felt pretty good for not running longer than 10 miles since Moab. We ran conservatively up Little Mountain and controlled down Em Cyn. Bob ran a hill workout on Friday evening so neither of us were too anxious to push the pace. I was pleased that I didn't feel weak or bonk afterwards. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| To Olympus Trailhead + 1/2 up Olympus. My legs were okay but I am trying to ease back into mileage. I don't want to try to make up for lost training. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Memory Grove with Tom. I felt okay but I ran shorter than planned. My legs were a little tired from Saturday. Adrienne has a fever this afternoon so it looks like tomorrow I will be on the treadmill at home while she sleeps. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 7 miles AM. Home to Point (End of Pipeline trail in Millcreek Canyon). The trail was okay but rocky. The bikers will knock the rocks off in the next few weeks. 1100 feet of elevation gain, almost all of it in the first 3 miles. I felt surprisingly relaxed running up Rattlesnake. 8 miles PM. Parley's. I felt smooth on the downhills but flat on the uphill. Typical for a two-a-day. Adrienne still sick. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Mt. Olympus Trailhead. Windy and Warm. Some Bozo in basketball shorts sprinted past me 30 meters from 3800 South then turned. I wish I knew that we were racing. We left for Moab (Arches NP)after midnight to camp at Devils Garden until Sunday (Easter). | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Holy Thursday. I ran Devils Garden loop with most of the side trails. We arrived at Arches at 5:45 after driving all night. I camped out for a permit until 7:30. There were only 8 campsites open and 16 people waiting in line at 7:30. We were first so no problems. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Salt Valley Road. It was very windy and hot. I felt flat from driving all night yesterday. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Devils Garden. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Devils Garden with Bob. Bob and Bess rolled into camp last night. We had time for a short run this morning. It is amazing to run in Arches with a geologist. Bob and Bess will stay through Thursday. We headed home. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Dog Park AM. There is no daycare this week so all of my runs are early or late. It took a while to warm up but I felt good after 5 miles. I tried to stay comfortable. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Parley's AM. Nothing special except I started at 6 AM. Olympus PM. I ran 23:20 for the first 3.5 miles into the wind then tried to slow it down. I hit the trail on the way home. I can feel some strenght returning. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Dog Park ++. I ran to the dog park and turned for home. About a mile and a half later I bumped into Bob doing the same run so I turned and ran back to the dog park. His Moab trip ended with the same wind problems that ours did. That's Moab in spring, warm and windy or cold with snow like last year. I felt good on the way out. I ran roughly 4 minutes faster than I did Monday morning. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Old Mill. My legs are starting to adjust to runner more. They were a little tired today. I ran with Bob. He is on spring break this week so I have seen him a more this week than in the past month. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Church to Point on Pipeline in Millcreek Cyn. Early run with Bob. We did not see anyone except for deer and grouse on the trail. We ran very easy. I think that will help my soreness so that I can run longer this weekend. I'll probably run 18-20 Saturday or Sunday. I would prefer Saturday but Amy is working all night Friday night and the kids have soccer Saturday morning. Amy will be trashed around noon so I think she will be napping when I want to run long. I wanted to run the SL 10 miler but Amy gets off of work 15 minutes before the gun. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Very easy for the first 3 miles. I picked it up from 3 to 6, averaging 5:40. It felt easy. I did it between soccer signups for the kids. I wish I could have see the SL 10 miler. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 9.00 | 0.00 | 0.00 | 18.00 |
| Washington Park to Home. I ran easy up the hill (top at 5 miles). I ran comfortably fast but controlled down Emigration Cyn. There was a stiff headwind down the canyon. I was jealous of those who got to race yesterday. At the dog park I picked up my bottle. I stayed at marathon pace for the next few miles and backed off near the footbridges. I never felt great today but it was good to run long when I felt blah. In another month or so I'll push further into this run. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Memory Grove with Tom. My legs felt okay but sore. There was a strong wind from the East which made running from Downtown SLC to Rice-Eccles stadium a chore; uphill into the wind. I should have done some strides but forgot. I need to remember the strides to become more efficient at a hot pace. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM Zoo Loop. I felt okay. I stopped at Sunnyside park and did 8 X 100 meter strides. I think that strides will help me to run fast comfortably now and help me transistion to speedier workouts this summer. PM treadmill. I increased speed every mile while watching the 2004 Mens' Olympic Marathon. I keep yelling "Watch out" at Vandelei Lima but he never does. I increased the pace every 1/4 to 1/2 mile as I loosened up. I started at 7:30 and ended at 6:13 pace. It felt easy but I had to pick up Grafton from school 5 minutes after finishing the workout. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| I ran with Tom for the first 35 minutes and turned back. He was going 2 hours. I had to keep telling him that it probably was not a good idea to run 6:15's at the start of his long run. He is amazing. I saw him finishing and he was still going hard. He is 45 and could still run sub 2:40 any day of the week. I'm sure he could run sub 2:30 if he trained. My run was good. I picked up the pace after I left Tom. I switched shoes yesterday. Adidas Boston Classics size 9 1/2. I messed up with the last pair and got size 9. They caused me to curl my toes while running. These feel right. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I did a 9 mile warmup to Liberty park and then a loop that was supposed to be at tempo pace. I started out way too fast (sub 5). I cut the workout after a lap. I will try again after Ogden. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM Burch Hollow to Point in Millcreek Cyn. I ran very easy, just to the point where my legs were warmed up. The trail is perfect, no mud or snow. A friend of mine came nose to beard with a moose above Burch earlier this week. He said there was still a lot of mud and ice. I may get 6-7 on the treadmill this evening. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point with Bob. After watching the kids play soccer for 3 hours in the sun I decided to run easier on the trail instead of longer on the roads. I figured it was smarter to run less than to run long on the roads in 75 degree heat while dehydrated. This was Bob's first run since his partial calf tear. He looked okay. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Treadmill. Amy is in SF until Tuesday evening. I started easy for the first few miles. After 4 miles I alternated changing the grade and increasing the speed. I ran a series of 1-0-2-0-3-0-4-0-5-0 percent grade miles. The 5% grade was at 6:31 pace. I can tell that I have good endurance but limitations when the pace gets faster. That is my late spring - early summer goal. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo loop with Tom. I felt good after yesterday's run. Tom made me back off several times which was good. Now it is a waiting game until Ogden. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Sugarhouse Park. I ran in racing flats as is my habit before a race. They felt good. I did 8 x 100 m strides on the East High track afterwards. What a great track. Too bad it doesn't have anyone to run on it since the U cancelled its Mens' program. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo Loop. I ran as easy as I could. I am trying to hold back but it is hard. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Sugarhouse Park, outside loop. I ran fairly easy to the park and then uptempo but relaxed for an outer loop on the grass. Without much strain I ran 10:49 for 1.85 miles on grass. I felt like I was at the high end of conversational pace. Earlier in the year the same time took a lot more mental effort. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Pipeline. Very easy with some strides. 20 hours to go. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 26.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| Ogden Marathon. 2:29:29. First, I have to admit I have read Sasha's entry before typing mine. If you haven't read his please do so first. Like Sasha, I believed there would be a pack of five runners up front. Sasha and Joe had warned me about how deceptive this course can be. On paper it looks like you could fly here and maybe on a perfect day you could. But, if your race goes bad in Ogden Canyon you could end up DNFing. Early on Steve got a little lead and Sasha caught him. I though Joe would not cover the move and Nate stuck with Joe. I didn't mean to catch Steve and Sasha but I found myself inbetween two groups so I figured it is better to go forward than backwards. We traded 1 minute intervals for the next five or six miles until Joe and Nate caught us. I have watched a ton of bike racing in the last few years and one of two things happen when a group is caught. Either there is a counter attack or no one wants to work. We even spread out across the road like a pelaton that has lost its steam. Sasha kept trying to get us to take turns leading but Joe and Nate mostly sat on while Sasha and Steve kept the pace honest. I noticed that Nate wasn't talking while the rest of us looked comfortable. I have never raced him so I did not know what to expect. It turns out that he had a cold and was hurting more than he should have been. He will be a good marathoner in a few years. Thank God I will be a masters runner soon. As the course got hillier I knew the race would soon grow serious. We all looked comfortable climbing to the dam but Sasha took off after the hill at 14. I did not want to be the workhorse for the other three so I sat on and didn't chase. I was still very worried about Joe and Nate. I have never beaten Joe but I know he has better 5 k speed than me. He is also usually pretty strong so I didn't know if I could drop him in the canyon. I had to hope for the best. At 15 Steve abruptly fell off the pace. He had looked so good all day that I was very surprised to see him fall off that fast. For the next mile Joe force Nate into the lead. The mile ends at the start of the dam. By that time Sasha had 37 seconds on us. We ran a 5:55 mile. Nate dropped off. Now there was three runners clear. One of us would win. Joe and I made steady progress on Sasha for the next few miles. I kept pushing and Joe kept saying that we would catch Sasha. At 19 Joe started to have trouble. We worked togther for the next mile but then I had to try to catch Sasha. I knew I had to make the catch while on the downhill. I started clicking off 5:20's (5:23 catch, 5:27, 5:26). I felt very comfortable except for a little sloppiness in my shoe. I ended up with a blister under my left big toe. I caught Sasha at 21 and we worked together until the dinosaur park. I know he was strong so I accelerated on the bike path to get a cushion in case I fell apart. The first mile of the path felt good but the turns, small hills, and change of terrain started to beat up my legs. Both Sasha and I slowed to 6 minute miles for the last two. I used the bike cop to keep track of Sasha. Finally at 23rd Street I felt safe. The family was at 24th Street, one block from the finish. Mason was too young to remember St. George in 2004 so it was great to see him screaming for his daddy. Bob was there with Amy and my other two kids, Graf and Adrienne. Bob was pumped. Normally I would be scared of a 6'5" man screaming at me but this was a validation of the work we have put together over the last few years. At the finish line a tape was stretched out and all I had to do was get around two ladies finishing the half marathon. When they saw the tape they sprinted. I slowed to let them cross and the organizers set up the line again for me to cross. Twenty six miles of good racing and I got outsprinted by two ladies running a two hour half marathon. My legs felt good afterward. Sasha finished 30 seconds back. I think we were both very happy with the day. Joe had a rough last few miles and finished in 2:38. Nate and Steve dropped out. My big goal before the race was to run as easy as possible and not get hurt. Mission accomplished. I will celebrate for a day but I didn't qualify so there is work to be done. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Burch to Elbow on Pipeline with Bob. I felt good but slightly sore. This is the first time that I could run the day after a marathon. We kept it easy. The run starts with a 600 foot climb in 1/2 of a mile so it was a good test of my soreness. I'll try to run easy this week to make sure I'm truely recovered before I start training hard again. There is no point in forcing it this week just to break down in three weeks. I called my parents yesterday. My mom always has the best reactions to my calls after races. After St. George she told me I was too old to win races. Yesterday she said it had been a long spell since I won a marathon. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Memory Grove with Tom. I felt okay but it took a long time to warm up. We ran it at the same speed as we usually do. That is a good sign that I will recover quickly. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| One loop of Sugarhouse. I ran at my normal recovery day pace (~12:00 for a loop). My quads are good and my calves are almost there. 8 x 100 m strides on grass afterwards. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sugarhouse Park, different route. Legs are feeling good. I will stay backed off this week and part of next week. I am trying to run on grass and trails. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My legs feel recovered but now is the time to relax for a couple of weeks. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Burch to Rattlesnake on Pipeline. I ran very easy but I still ran faster than last fall when I was recovering from plantar fasciitis. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Memory Grove with Tom. We ran our usual pace. His left leg is starting to hurt. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| I saw my first rattlesnake of the year. It is not spring in Utah until you have had the pee scared out of you by a snake. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo Loop. I was disappointed that I did not see another snake today. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Sugarhouse. Very easy. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Pipeline Church Fork to Elbow, return on road. Moderate. I will leave for Yellowstone with my boys around noon. This will be the end of my two week easy running break after Ogden. I am ready to pick it up again. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yellowstone | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yellowstone | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo Loop. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| SLC 1/2 marathon course (first 10). It felt good to run at pace again. My left foot is ever so slightly sore but it I need to watch it. I may be on the sidelines for Magna if it doesn't get better. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Church, Elbow, Firs, back down the road in Millcreek. I backed off the pace slightly because of yesterday. I saw a small rattlesnake inbetween Church and Burch. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 2 x sugarhouse easy | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park. I ran easy but it was windy. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Magna 5 K. 16:32 9th? I never felt comfortable, not even in the downhill first mile. I had hoped to run better but I am keeping my eyes on the prize. Qualify. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Washington Park. 33 F and snowing sideways at the park. I ran within myself until the summit. I only saw 5 cars in the first 35 minutes. I ran very controlled down the canyon. I started to bonk a little by Ruth's dinner because I did not eat anything between Mass and running. Luckily, I was able to keep it together across Wasatch to the footbridges. My legs were a little heavy from the race yesterday but I still ran faster than I did earlier in the year. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Trail with Bob. Bob won the first xterra scramble yesterday. We ran Burch to Elbow then up to Alexander Basin. We decided to keep climbing and ended up at Big Water. Over 1500 feet of climbing. Bob looked fresh and I was beat. He is strong. We finished by running all the way back down the road. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo Loop. I put the HR monitor on and tried to keep my HR low. I need to recover from the 2500+ feet of climbing in the last two days. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| SLC 1/2 marathon course (1st 10 miles). It took a long time to warm up. I ran smooth and relaxed from the 4 mile mark to around 8. The course looks fast. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM Sugarhouse x 2, 8.5. First lap in 11:21. I felt relaxed and in control. I intentionally slowed for the second lap because of the race this weekend. PM treadmill, 6.5. I ran progressively and felt very good. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Burch to Rattlesnake. Very easy. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| (This is the same entry as a post I sent from Thursday) The race was organized and run with the usual Devine efficiency. I saw the times for the 5 k were messed up and they missed Mike Nielson in the 1/2 marathon. Unfourtunately, I really did run 1:13:38 for the 1/2. I never felt in the race even when I was with the lead pack. I tried to race intelligently but it didn't help. Joe, Denis, and Mike N broke away just before the 3 mile mark. I backed off on the little hill before 3 so I could use the downhill without making them run faster. We were all together through 5 1/2 when they pulled away. I let them go so I could catch them on the long downhill on 2700 S. Too bad that wasn't the course. After two slow miles (and probably long with the course change) I recovered and was clicking off sub 5:30's until Liberty Park. Again, another long mile followed by a short mile (6:24/5:05). I started running 5:40's to the finish while swimming through the 5 K walkers. To get to the finish line at the Gateway I had to turn sideways and weave through people. At least I was not running the marathon with the new and improved weather. The winner had to battle 5 K walkers, 1/2 marathon finishers, and the kids running the 1 K fun run. I cursed at myself for the rest of the day and Sunday for racing halfway. I need to train and forget racing or race and sacrifice workouts prior to the race. Looking back at my log I ran 18 on Sunday then 13, 9, 11 1/2 uptempo, 15 (double), and 7 before the race. I would have been better off to run easier Thursday and Friday before the race or to do a long run on Saturday instead. Live and Learn. Neal looked really good on Saturday. He laid off of the pace early and stuck with those other guys until Liberty Park. Mike N threw in a huge surge then went backwards to finish 4th. Denis broke away followed by Joe who was running the 1/2 beacuse he missed the start of the marathon. Neal came close to taking Joe. I think Neal is going to run the Wahsatch Steeplechase next. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's. Easy/Recovery | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park. Hot! 6:30 PM. I picked it up on the way back. HR averaged ~170 for 3 miles. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's at 5:30 AM. 8 miles. I felt rough from running harder less than 12 hours earlier. Averaged 7:30 pace. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ruth's. I'm still adjusting to my "kids out of school" schedule. It consist of 6 AM or 6 PM runs sprinkled with treadmill doubles. Tonight I ran to Ruth's in Emigration Canyon. There was a good tailwind on the way out and a light headwind on the way back. I ran faster than comfortable on the way back for around 30 minutes. I need to start running more tempo both for the physiological adaptation and the mental workout. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Footbridge 5 miles, 6 AM. Very slow. I felt trashed from last night's workout. Treadmill 10 miles, 2 PM. Progressive. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Old Mill with Bob. It was very wet and windy. We ran as easy as Bob and I can together which is probably faster than either of us wanted. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Footbridges, 5 miles, 6 AM. I'm feeling better about running first thing in the morning. Treadmill, 8 miles, 2 PM. I felt good and planned on going further until Mason stopped me. I can't run with him downstairs. I missed Heart of Holladay. I like that 5 k course but it was better for me to train then to break down anymore. My left foot is getting better. I had a slight relapse in my plantar fasciitis. I felt it after Ogden and should have backed off from Magna and SL 1/2. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Treadmill. Amy was asleep because she worked all night. I watched the 2005 NYC marathon and NASCAR. I alternated 1% and 0% grade after 4 miles. After three miles I increased the pace every other mile (increases on the 0% grade). I felt good and could have gone further but I owed the kids some time on the slip-n-slide. Since I count my weeks Monday to Sunday that makes 241 miles in the last 3 weeks. I finally feel like I'm on the verge of training again. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's. Easy. Legs slightly heavy from yesterday. The treadmill and I have a love/hate relationship. 5 strides after. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Olympus trailhead, 7 miles, 6AM. I am starting to adjust to running in the morning. The first few miles are very slow but then I speed up to just plain slow. I thought three chatting ladies would pass me this morning but I kicked up the hill so they wouldn't. Treadmill, 8 miles, 3 PM. I watched both the Olympic Trials and Olympic Finals 10,000. I felt good. If I go through the pain of a morning run then my afternoon run is better. 92.5 miles in the last 7 days. I feel good but not perfectly fresh. I feel better than in the past when I have hit that kind of mileage. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Old Mill (short) then up to Rattlesnake with Bob. Easy, legs heavy. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's. Flat. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Treadmill. I'm getting sick of the treadmill. 67 minutes. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park. I ran the first half at a steady pace. The second half I ran at the fast end of tempo. Cooled down for 2 miles and still ran 30 minutes for 5 miles. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Washington Park with Bob. Hot! Both of us ran up tempo yesterday. The heat zapped us in the last 3-4 miles. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 10 PM on the treadmill. My boys woke up Adrienne during her afternoon nap so I had to wait until late to run. Start of easy week. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Gate to Big Water in Millcreek Cyn. I kept my HR to 155 or below on the up hill part of the run (1340 ft gain). I ran controlled back down. I slowed for the 3rd mile to check my speed. 5:16, 4:51, 5:21, 4:45. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I spread a load of rocks in the side yard. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Desolation Lake. 1800+ elevation gain. I took the kids camping to the Spruces campground in Big Cottonwood Canyon. Amy is commuting to work from the campground. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Scott's Pass, 800+ ft elevation gain, 9500 ft. Very slow. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Footbridges. Easy, after we returned from camping. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Footbridges, 6 am. End of my easy week. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park. Easy. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Old Mill w/ Bob, fartleks. 2 minute reps, 2 minute intervals. The reps felt good. HR averaged around 170 but with such a short interval the ending HR is probably more telling. Ending HR around 176-177. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park, AM. I felt a little dry. Amy and I celebrated our 14th anniversary last night. Going out to eat is nice but I don't drink enough water and eat foods that are too rich. I can always feel a meal like that the next day. I ran true recovery. Every time I felt like stretching it out a bit I held back. I tend to run the same pace every day if I don't back off on my recovery days. That's not bad but it slows down my hard days and decreases the number of miles I can run in a week. Bob and I are running long tomorrow. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Parley's Cottonbottom. Hot! I bonked the last 3 miles from dehydration. I was averaging 6 min/mi from 5 through 12 (with the exception of climbing from Cottonbottom to Wasatch). I felt very comfortable and relaxed until the heat caught up with me. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park. It took a while to warm up but I felt pretty good on the way back. I dropped the pace down to 5:30's (?) on Wasatch which felt good. I was able to hydrate enough after yesterday's run to recover. My weight was the same this morning as yesterday morning's. 1672 miles in the first 6 months of this year. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| Old Mill, 10 miles, 9 AM. I ran uptempo but relaxed. The humidity was downright Southern. It reminded me of running in Kentucky. Treadmill, 6.5 miles, 4 PM. I felt surprisingly fresh. As I was running the last mile at 9.8 mph a bolt that holds the roller on the treadmill sheared off. I didn't get tossed off but my treadmill is temporarily broken. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Pipeline, easy. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's, easy. I felt strong but relaxed. Amy came home from Alaska this morning so the kids are very happy. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sandy Classic 10 K, 6th, 34:50. From the gun Joe and Pat Smyth took a lead and never looked back. Corbin, Steve, and I ran together for a little over a mile. The first mile has a few small hills and turns so it was not fast but I missed the mile marker so I don't know my splits. Corbin gapped us around 2-2.5 K. Steve had a good pace going until about 4 K when he passed me. I was having a small bad patch but Steve looked good. I thought I would bridge the gap but didn't. I went through the 5 K mark around 17:05-17:10. It was a two loop course so the fourth mile had hills and turns. On one of the last turns up hill I noticed Nathan Hornack had made up a lot of distance. I surged downhill to try and catch Steve but he still looked good. Nathan passed me at about the same place that Corbin gapped me on the first lap. I thought he would catch Steve but he didn't. My effort was just okay today. I think my lack of speed training effects my ability to compete in shorter races. My left foot is still a little sore from Ogden but it doesn't effect my racing. It does keep me from doing hill repeats and VO2max workouts. I felt strong during the race but not fast. I have the feeling that I could have done another lap of the course in the same time as the second lap. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Pipeline, Burch to Point. My foot kept me awake last night so I wasn't looking forward to my run. I went later in the day, 2 PM, to give it a chance to warm up and stretch out. It felt better during the run and afterward than it had all day. I should have run earlier. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Pineview Reservoir with Joe Wilson et al., 6:30 AM. Joe called last night and since he was going so early in the day I could get up there for a run. I noticed two things on the run. 1st, Joe starts off at a much faster pace than I am used to. 2nd, Joe is strong. We accelerated after the dam and I was immediately in trouble. Joe nursed me back to the cars which were about 5 miles away. It was a pace I should have been comfortable at but I felt horrible. Later when I got home I weighed myself. 128.5 pounds! That was after I drank a quart of gatorade. I started the run dehydrated and bonked near the dam because of it. At least I have been in pain twice this week (race and long run) which can only help later. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Olympus Trailhead, 7 miles, 7 AM. Easy. Wasatch Mtn State Park, 6 miles, 6 PM. We went camping. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Wasatch Mtn SP towards Soldier Hollow. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| WMSP, 7 miles, 7 AM, with Tom. Dog Park, 10 miles, 5 PM. I felt okay even with the heat. I started easy and picked up the middle miles. My left foot is a little sore from the hills around WMSP. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Footbridges, 5 miles, 7 AM. Easy. It took a long time to warm up. Treadmill, 10 miles, 3 PM. I steadily increased the pace from 7:30 to 6:40 after 3 miles. Finished at 6:00. 66 minutes. Graf and I fixed the treadmill in the morning. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Zoo loop -> Dog Park -> home from Steiner. The kids had swim lessons at the same time that the storm hit. I encountered high winds and stinging rain for a few miles. I kept looking to see if the rain was actually pea sized hail. According to the NWS, the winds were a steady 25 mph with mid 30 mph gusts. So much for my easy day. The weather cleared for the last five miles. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo loop. Hot. I felt good but forgot to pack socks. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.50 | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 |
| Arboretum -> Legacy -> 15th -> Sugarhouse park -> home. 7 AM. I felt good except on the hills. After 14 I felt a little bonkish. Like last week I was very light when I came home. I ate and drank before my run but I was still dehydrated late in the run. I think it is the combination of not taking in enough fluids before the run and the number of miles I've done in the last week. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Olympus Trailhead, 7 miles, 7 AM. I felt good. Treadmill, 6 miles, 2 PM while the kids had swim lessons. Okay run. I was aiming to get in 8 but I ran out of time. Headed to Albion Basin tonight. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point. Hot again. My camping trip was ruined by the good people at ReserveAmerica. We drove up to the top of Little Cottonwood Canyon hauling a 3500 pound trailer only to find out that the Albion Basin Campground had not opened for the season yet. We had reservation for a closed campground! At 6 PM it was 78 F and beautiful. We drove back down to the 102 F valley. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Olympus Trailhead, 6 AM, 7 miles. I felt good and comfortable for an early morning run. Burch to Elbow Fork, 4 PM, 8 miles. I started by running a couple of miles on pipeline before heading up the switchbacks at Burch Hollow. I was able to run an honest pace while keeping my average HR at 144 (around 75% max). This is the end of my 3 week cycle. Next week is easy. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Footbridges, 7 AM. I cut the run short because my foot was sore and it is an easy week. This is the week to heal. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point. I started very easy and slowly picked it up. Along the way people kept appearing like targets infront of me. Ladies with dogs, bikers, dalmations with ladies, then finally Bob. I scared him pretty good when I yelled "Trail" behind him. I thought he knew I was behind him. I ran harder than I wanted to but I felt good. I am starting to feel sharper after three hard weeks. Hopefully I keep recovering this week. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Started to run but felt blah. I took the day off. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Pipeline. Blah. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Pipeline. Saw Dennis. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pipeline plus strides (downhill). | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Des News 10k. 17th. 32:29. 4:50 10:08 5:14 5:22 5:44 I started strong and felt relaxed at a fast pace. I lost ground to Bob on the steep downhills but made up ground on the easier downhills. The last mile was painful. Nathan Hornok was 16th, Bob 15th, Dennis 13th, Joe 9th. The race was stacked. Sasha finished 3rd in the marathon and Steve 5th. Nice job on a hot day. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Pipeline. Burch to Church to Elbow. My legs felt good after yesterday. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Olympus trailhead, AM, 7 miles. Right hamstring tight. Stopped to stretch at the trailhead. Treadmill, PM, 8 miles. Right hamstring still tight. I leave for Virginia/North Carolina tomorrow. Hopefully my hamstring doesn't get worse after sitting on a plane for hours. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Burch hollow, left for Virginia | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stranded because of storms in Chicago. Arrived in VA at 1 PM without any luggage. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no luggage | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Richmond, hot and humid. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Same as yesterday | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Corolla, North Carolina. Very hot and humid. HR in the 170's while running between 6:30s and 7 minutes. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Too hot. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| To nature preserve. There was a storm last night which made running bearable in the morning. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lighthouse, leave for Salt Lake. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| dog park. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Burch Church Elbow. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Dog Park + with Bob. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Burch, by moonlight. Left for Portland, OR later in the morning. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Wildwood trail, 60's as a high temp and at sea level. I felt good. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Wildwood with Steven Ault. Felt good again. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lake Oswego. Boring road run. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Wildwood | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Minto Park, Salem, OR. Amy had an interview. I found a park with good trails. I ran with two local guys by chance. One was a pediatrician (Amy's profession) and the other was a teacher (my profession). After I left them I stopped and ate blackberries on the trail. Drove to Kettle Falls, WA that night. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| To the beach. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM Footbridges. 5miles PM Burch Church Elbow Road with Bob. 8 miles | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park, PM. Hot. My legs are still sore from driving 2800 miles in the past two weeks. It will take a few days to stretch out my hamstrings. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's loop. I ran in the late afternoon so it was hot. I stretched my legs out with a downhill surge and a flat surge. I ran within seconds of what I was doing in December with much less effort. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Great Western Trail from Big Water. I ran 35 minutes out (1000 ft gained) and 25 back. I had the same feeling as yesterday. I am running the same times with less effort. Hopefully within the next few weeks I will start to run faster with the same effort. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Footbridges, hot. I ran easy. PC marathon relay tomorrow. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PC marathon relay, 1st leg. I felt good but like I need more tempo running. Bob and I ran together with one other guy for the first 8 miles. It was a comfortable pace. Just after 8 miles Bob's hamstring locked up and he stopped. I stopped to try and get him moving again and lost about a minute. I never caught the other guy again. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point after Mass. I ran very easy as recovery from yesterday's race. My legs felt good but I needed to drink more before I ran. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo Loop with 8 x 2 minute surges @ 5 K pace. Today is the kids first day of school. I get to run at a reasonable hour and temperature again. The surges felt good. My legs were turning over nicely but not very fast. My breathing was good at a fast pace and my foot was almost pain-free. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Sugarhouse loop. I ran a steady pace after warming up. My lungs feel good and I am starting to find some rhythm in my stride. I could feel the heat in the last few miles today. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lincoln loop trail with Tom. Easy, 1000+ ft gained. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tempo in Sugarhouse park with Sasha. We met at Stiener. We ran to the park and around it once to find all of the mile marks. 5:24, 5:49, 5:31 17:23 5k. The second mile I was flat but Sasha kept me going. I recovered a bit to help with the pace making on the third mile. We cooled down back to Stiener. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Zoo loop BV. I felt good. I'm starting to feel my old rhythm. I ran easy but I felt as if I could pick it up at any moment without much effort. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Tempo with Sasha and Ted on Provo River Trail. 10 miles of tempo. We started off fast after a 3 mile warmup. The first three miles were bone shaking fast. I stopped at Vivian to go to the bathroom. We continued to Riverwoods. I lost some steam around 6.5. My left foot started to get a bit sore so I lacked some pushoff. Sasha kept up honest to the finish. My legs felt okay but a little tired from picking up the pace this week. We cooled down two miles back to the car. It was nice to run with someone during a long workout. Usually that is Bob but he is still nursing his hamstring. I'm starting to feel better about St. George. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Burch to Rattle with Bob, 8PM. It gets dark on the trail around 8:15 so we ran slower than expected. It was a break that both of us needed. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Burch to Rattle again. This time I ran it in the daylight. I'm a little tired which is not unusual when Amy is on service. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo loop with 8 x 2 minute surges, 2 minute recovery. I felt okay but still tired. I was slightly faster (longer) than last week. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| 2 x sugarhouse loop, steady. I ran 11:50 and 11:48 for two loops of the park. I tried to run relaxed but quicker than an easy run. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 80 minutes on Shoreline with Tom. We ran easy on trail. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Liberty park tempo. 5 mile warmup in flats, two loops of tempo around inner loop (stroller path). 7:44, 8:04 Too fast on the first 1/2 of the first loop. I felt okay and the flats felt good. I could have done more but this is my first day in flats. I will try to run in them once a week until St. George. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Dog Park +. I tried to run easy. I felt good considering yesterday's workout. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Washington Park + part of East Canyon. It was warm at the start and windy in the canyon. I didn't drink enough so I bonked at the footbridges. Bob nursed me to my house. He looks good. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Sugarhouse Park. I ran easy after yesterday. This is the start of my easy week. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Glenwild Trail, 8.3 miles, PC. I ran easy, ave HR 148 with 1040 ft elevation gained. 63 minutes. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo loop, very easy. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Sugarhouse, 5 miles of tempo. I felt sluggish on my tempo but ran the correct pace. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Amy working, co-op classes, children that don't take their normal nap, etc. conspired to ruin my planned run. I failed to rally at 8 pm to run on the treadmill. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Pipeline, Burch to Rattle. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Dog lake in the snow with Jeff. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Desolation lake in the snow with Jeff. 1900 feet gained. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo Loop, 8 1/2 x 2 minutes with 2 minutes recovery. I felt better than the last two time I ran these. I feel like I am getting more comfortable at a fast pace. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Memory Grove with Tom. Easy | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| In flats. Pollen/mold is getting to me. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Burch to Rattle. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's. Legs are okay. Waiting for St. George. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo loop with 9 x 2 minute surges. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Glenwild with Tom. Medium paced trail run. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| sugarhouse park x 2. No watch but it felt easy. | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Pipeline. Burch Church Burch. I saw a lot of people on the trail. I ran around 18:00 for the last 5k (Elbow to Burch). | |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Jeremy Ranch Road with Bob. Hot. Steady run. | |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sugarhouse park. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| One loop of Liberty Park. 7:34 12 seconds faster than 2004 at the same comfort level. I was relaxed enough for my mind to drift some during the effort. Now hydration and nutrition are more important than runs. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Sugarhouse with Tom. Easy. I feel relaxed. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Sugarhouse park, easy. | |
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| | Race: |
St. George Marathon (26.2 Miles) 02:57:07, Place overall: 122 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 14.00 | 0.00 | 0.00 | 26.00 |
| Uggggh! I ran a great first half but my plantar fascia hobbled me on the fastest part of the course. I ran 1:13:18 for the first half. In 2004 I ran 1:09:12 for the second half and I am fitter now so even if I ran the same time for the second half I would PR. With luck I would qualify and maybe finish second. There were 6 people in front of me but they were strung out so it looked like a ladder. I can hold sub 5's down Snow Canyon so it should have been easy. My left shoe started to get sloppy so I was banging my toes going downhill. I curled my toes to keep from banging them which bothered my plantar fascia. Game over. I went from a 5:11 mile to 9 minute miles. Joe Wilson and I jogged in to the finish. If I can recover my plantar fast enough I will try Houston in January. After the moment when I realized my day was over I become determined to cheer people on. It was great to see so many people have great races and get to cheer for them. I loved watching Jed go by and Bill chasing hard at 22. Neil and Randy looked great. Jerry recovered from a hamstring injury to race well. It is hard to be down about a bad race when so many people had a great day. Next time you pass a guy holding a stick with vaseline ask him what flavor it is. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 23.6 mile bike ride with Tom. 1:32 1900 ft. 16.4 mph average. I rode way too hard but I won't be running until I see the doctor this week. My legs feel great except for my left calf. I tip toed on it for 12 miles during the race so I'm not too surprised that it is sore. I pedaled hard and Tom was hardly breathing. It is amazing how sport specific my fitness is. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Pipeline. I couldn't wait to run again. After yesterday's ride my butt hurt too bad to sit on the bike saddle again so I ran very easy on trail. I feel better now than before I ran. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Pipeline, Burch to Rattle. Very easy with Tom. My foot is still sore but I can manage 6:30-7:00 pace without changing my form. I go to see the doctor tomorrow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Footbridge. Very easy. It felt good. The pea sized hail convinced me to run an easy five instead of longer. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Olympus trailhead. My foot feels better every day. I haven't tried running hard on it but I am in a recovery/buildup period anyway. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| State cross country course + tanners park with Bob. I hope my time beats the 1A Girls' time. I went to PT after my run. I like what he had to say. He looked at me from my head down on a treadmill to look for weaknesses. There is nothing like being on a treadmill in a room full of people wearing only your running shorts. I will see him again Tuesday. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park, easy. My left foot is slightly sore. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill. Progressive but still easy. Alternated 0% (+0.2 mph increase) 1% (no increase) 1% (+0.1 mph increase). Ran 54 minutes after a very slow warm up. My foot felt better than yesterday which is unusual since I ran on the treadmill. I changed shoes which could have something to do with it. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point, easy with Bob. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| To the mouth of Big Cottonwood Canyon. Easy. I ran up the hill as fast as I ran down it. 60+ for the first week back. The pace is slow but that keeps my heel from flairing up. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point. Easy. Overdressed so I was hot from the beginning. My foot felt okay except at the beginning and the end. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's loop. Easy. The early downhills hurt my foot but after the second footbridge I felt good. The climb back up to the house was okay, not as painful as it could have been. Went to PT. Had orthotics cast for a short term solution. I also did a few other tests to see what the source of my problem is. I don't have any scarring on either calf so it probably is not a calf or achilles problem. I go again Thursday. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Burch to Rattle in the snow, 7.5 miles, AM. I ran easy in the snow. It stopped after 20 minutes. Treadmill, 7 miles, PM. It took several miles to warm up. Managed to increase pace down to 5:35 at 1% for the last mile. I wasn't totally smooth but pain free. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's. The first two miles were very icy. I skated downhill to Wasatch then tiptoed across the footbridges. The roads got better after that. PT after the run. The swelling in my fascia is going down. Good sign. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Old Mill GC. Easy. My left calf is sore from doing single leg calf raises in PT. We were trying to find the right resistance and I did 100+ SLCRs. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Footbridges, 5 miles, AM. Very easy. Parley's, 8 miles, PM. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Trout Lane with Bob. This was my first long run since St. George. We ran at a comfortable pace until the turn around, about a mile above Ruth's in Em canyon. We picked it up until we were past the golf course. I struggled to keep Bob. He is very strong. My foot felt okay but I was not smooth. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point. Trail was muddy. I felt okay but tired from yesterday's run. My foot was sore but no more than usual. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Old Mill, 10 miles. I ran earlier than usual this morning. I felt okay but still tired from the increase in miles. PT started 25 minutes after my run so I didn't have time to refuel. I did 5 45 second strides at marathon to 10 k pace on the treadmill while wearing a harness that suspends you. It takes 30 pounds of weight off so my leg and foot action are the same but without the stress on my foot. I put in 2.5 more miles in on the treadmill. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Burch to Rattle, 7.5 miles, AM. I felt good from the start. I ran without my watch but I'm sure it was the fastest and easiest run that I have had on the trail since St. George. Treadmill, 7.5 miles, PM. I warmed up for two miles (14:27) then alternated 1%, 1% (+0.1 mph), and 0% (0.2 mph). Felt okay except my left quad got tight at the end. I did all of my PT exercises and stretches at night. It took at least 30 minutes. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Olympus trailhead. Left quad a little sore but everything else is okay. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Footbridges, 5 miles, AM. Easy. This was my first run in orthotics. They helped cushion my heel but since it was an easy morning run I didn't notice much else. I'll try again this afternoon. Burch to Point, 9.5 miles, Steady. It feels good to type something other than easy. The orthotics felt great on the trail. I felt one small hot spot on my right (non fasciitis) foot. I tried to take it easy and still ran 64 minutes. I've never broken 60 on that run so I was pleased with the effort. Long run tomorrow. My trip to Albuquerque has been moved to next weekend. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| U of U long run. Easy with Bob. From home we ran along Wasatch to the Dog Park. From there we ran the Boneville Shoreline trail to the Red Butte Gardens. Then we went throught the U to 15th E and Sugarhouse park, Tanner's park, then home. I paid for the distance that I have put in this past week. THe last 4 miles were slow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Footbridges, 5 miles, AM. Easy. Burch Church Elbow + Road, 9 miles, PM. Easy with Bob. It was nice to run through the snow in shorts. Pipeline was sloppy from Burch to Elbow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Footbridges, 5 miles, AM. I'm starting to run at a reasonable pace in the morning. Treadmill, 7 miles, PM. Graf was sick so this was my only option for running. I ended with 5 x 30 sec strides. The last one was @ 5:00 pace for 400 meters. It felt good to move at that speed without foot pain. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point with Tom. We ran steady in the middle. Running with Tom is never easy. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Old Mill with a slight detour to return the movies. I was feeling a bit slow and sluggish so I only ran 10. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Footbridges, 5 miles, am. I ran in shorts before the storm. Dog Park, 10 miles, later am. It was colder than my first run. Snow & rain. I only had two hours between my runs so I ran slow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Footbridges, 5 miles, am. Easy. Travel to Albuquerque with Amy. Foothills trails (#365), Albuquerque, 8 miles, pm. Nice trail run. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Foothills with Albuquerque RR, 8 miles, am. Very easy. Rio Grande, 5 miles, pm. Sluggish. I need to drink. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Albuquerque foothills. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Albuquerque foothills. Travel day. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's loop. Quite tired from traveling, interviewing, staying in a casino, etc. We have to decide in the next few weeks if we are moving to NM or staying here. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Arbor. 51 out, 51 back. I'm still tired from the weekend. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Footbridges, 5 miles, am. I felt okay. A little quicker than usual. I switch shoes from Boston Classics to Wave Riders. Old Mill, 10 miles, later am. My foot was a little sore from yesterday but warmed up after a few miles. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Footbridges, 5 miles, am. Burch to point, 9.5 miles, pm with Bob. The trail was muddy and perfect. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Arbor. to 15th to Sugarhouse to Tanner to home with Bob. Surged for 20 minutes at the 1:15 mark. It felt comfortable in my lungs and legs but not my feet. I still am cautious about pushing off hard with my left foot. As a result I am clunky at speed. The more I run at speed the better it should feel. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Footbridges, 5 miles, am. Legs felt okay after yesterday. Burch to Rattle, 7.5, pm. The trail was nasty. I felt guilty being on it. It was much worse than friday evening. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Pipeline. Very easy. I have had a cold for the last 3 days. Nothing too severe but it is my easy week so I might as well fully recover instead of limping along. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Footbridges, 5 miles, am. Parley's, 8 miles, pm (dark). I felt good but tight. My cold has subsided with few lingering effects. I held back after picking up the pace for a few miles. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point with Bob. Nice steady pace. Amy leaves tomorrow for Florida to see her sick 97 year old Grandpa. Tomorrow's run looks sketchy at best. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's, easy/medium. 6 x 10 second strides. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park. I started slowly because of the snow on our hill and on the footbridges over Parley's Canyon. 10-15% grades and snow are a bad mix for running. I wish the city & county would get together and plow the trail in Parley's because so many people use it to commute to the U and downtown. I ran uptempo for to the dog park and part of the way back. I battled a headwind after the turn around. For those of you who might read this and live in the Salt Lake Valley (sorry Sasha and Paul) the Olympic Oval is open early M-W-F at 5:30 am. $2.50 per session, 442 m mondo track, 60-65 F, very few runners. I am going tomorrow for the first time since last year. I'll edit this if anything has changed. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Olympic Oval. Warmed up for 3 miles then ran 5:30 pace for 10 minutes in flats. Cooled down in trainers. The pace felt good but too many left turns. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Footbridges, 5 miles, am. I felt okay. I started a run in the afternoon but aborted it. The top of my left foot is very sore. I think I have bruised the top of my foot somehow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill, 8 miles. I felt good and my foot was only slightly sore. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park, with 2 x 2 miles (roughly). The reps were on the Des News course, miles 18-16 then 16-18 (Wasatch Drive). The 18 mile mark was covered by snow so I estimated. The effort was fairly easy but I need more practice in holding a pace. 11:30's for both efforts. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Jeremy Ranch road with Tom. It was scraped so the footing was okay. The air was clean but cold. The road is a tough rolling dirt road in the summer but a great place go when it is hot. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| From Mt. Dell GC clubhouse. I warmed up to the DN 6.0 mark then ran tempo to the top of Little Mtn. I ran fast but relaxed down to the 9.0 mark then tempo back to the top of Little Mtn. Fast but relaxed to the 6.0 mark. Legs good, foot good, air good. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Treadmill. I increased the pace during the run and changed the grade every mile. I did a nice mile at 1% and 11 mph (5:27). Since I'm trying to get ready for Houston I ran with fluids but without a fan. The room temp was 67F but running at a good pace without any air moving I felt much warmer. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| U of U, 15th, Sugarhouse, with 3+ miles of AT (15th, around Sugarhouse, to the Ward). I finally felt strong on a longer run. It has been since St. George that I have felt that good. My foot was a little sore on the cool down. HR average during the AT: 172 with a 181 max. I hit my max HR after climbing the hill next to the pond in Sugarhouse Park. I really had to work to recover because I still had a mile to go. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Treadmill, very easy. I helped Amy take the kids to the pool. Once they were settled with her I ran on the treadmill. I managed 6.5 miles before the kids were ready to go. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill. Adrienne was sick so I got in a run when I could. 5 miles in 32:25 @ 1%. 7:13 6:47 6:27 6:12 5:44. I would have liked to run more but that was all of the time I had. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Old Mill. 2 sets of 4-3-2-1 min with 2 min recovery. HR ave during repeats 173-172-170-167-174-173-171-170 (171 ave). 162 ave on intervals. With warm up and cool down I ran 66:45. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Cotton bottom. I felt good but ran easy. This run climbs a lot in the last few miles. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Memory Grove with Tom. We ran a little faster than usual. It felt good. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Footbridges, 5 miles, am. Very warm. Parley's, 8 miles, pm. I held back because of tomorrow's long run. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| U of U, 15th E, Sugarhouse run, modified because of the snow on the trail. Bob and I saw Neal Gassman on the road near the Zoo. He ran with us for 20-25 minutes before branching off. It is hard to believe that he is turning 40 this year. I hope we all PR at 39. Bob and I did our standard 15th E tempo. We had to run single file through 15 & 15th because of traffic. That was the last I saw of Bob's face. My HR pegged at 171 although I felt fine. I am noticing that I can talk at that HR but my legs won't move any faster. Bob finished our 20 minute tempo in 19. He is looking strong. On our way home we ran better than the previous few times. Usually he is dragging me but I'm starting to regain some fitness that I lost from not running fast after St. George. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| parley's | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Treadmill. I wanted to get in a good speed workout so I ran indoors. I ran 8 x 2 minutes with 2 minute recoveries. I stopped after 8 because my wife call; one of the pitfalls of treadmill running. Overall I felt very good. I noticed that 11-11.1 mph felt fast but comfortable while 11.2-11.4 was close to my AT. 11.4 felt good but I probably could not maintain that pace for more than 12-15 minutes without racing. Recovery pace was 9 mph. I have felt lethargic for the last few days. I measured my resting HR around midmorning to see if I was elevated. I wasn't but I finally have a resting HR lower than my age. I am officially old! | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| treadmill, 1% | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Treadmill with Bob at Stiener. 3 mile warmup in flats. Change shoes to lightweight trainers. 1 mile at 5:45, switch treadmills to a better one and the one beside Bob. Ran 10 k at 10.8 to 11.0 mph. Both of us did the workout without fans to prepare for the heat (if present) in Houston. The air temp was 70 F so around us I'm sure it was slightly higher. Managed a 34:20 10 k. HR was high, 176-179, but I could carry on a conversation. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Merry Christmas! (Yes, I know that I'm typing this on the 27th) I liked Sasha's Christmas thoughts. I only wish we all would show our spiritual side as freely as Sasha. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill. Wanted to do 8 x 2 min @ 11.0 mph but my foot was sore. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's. My foot warmed up quickly. I wore thicker socks which helped cushion my foot better. I felt quick and light. What a different story from yesterday. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's at night. I wanted to run Dog Park but the footbridges were icy so I did Parley's instead. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Footbridges. It was all I had time for. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Usual long run. I ran steady and then picked it up on the usual section. I tried to remain comfortable. I ran relaxed until I noticed that I was on pace to hit my normal time. It is hard to run relaxed when you start thinking about times and marks. My main focus was being light with my left foot. You can't run fast if you stay on the ground too long. Impulse-Momentum Theorem. I don't get much of a chance to say that these days so I thought I'd end the year with it. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3158.50 | 0.00 | 23.00 | 0.00 | 0.00 | 3181.50 |
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