| Location: Santa Clara,UT,US Member Since: Mar 06, 2006 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 5K PR 15:38 1999, 10K PR 31:54 1999, Marathon PR 2:48:50 2008. Recently my best 5K 16:02 2008. Recent best 10K 33:26.1 2008 USG Short-Term Running Goals: Run twice a day, everyother day. Build mileage to about 60 mi. per week. Find a winter marathon to run. Long-Term Running Goals: Find my limits at age 46/47/48...and on and on and on. Personal: I am very happily married to a wonderful lady. She is my biggest fan. I have two wonderful kids, 4 great step children, and two step grandsons. I teach Elementary school PE. |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | 2010 Wave Rider Lifetime Miles: | 203.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1732.35 | 421.98 | 49.96 | 0.00 | 0.00 | 0.00 | 15.50 | 2204.29 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| 6:19 ave. pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6:33 ave. pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.30 |
| 6:31 ave pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6:40 ave pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6:13 ave. pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6:49 ave. pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 6:46 ave. pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 16.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.40 |
| 6:19 ave. pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6:24 ave. pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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6:31 ave. pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 6:05 ave. pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I am struggling with running slow enough on recovery days My pace was a comfortable 6:33. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Today I ran an easy 5 miles. It was supposed to be an off day, but the sun was shining and I had to get out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Steve said to run slower on recover days so I did. 10 miles at 6:50 pace. I am going to stay between 6:50-7:00 miles on recovery days. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran harder today and finished fast. My last 4 miles were: 6:09, 6:13, 6:15, 5:48. I guess the really slow day does help. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I ran easy down Dixie Drive, then up valley view, up Bluff, Left on Snow Canyon Pkwy, left on Dixie Downs and home. Valleyview is steeper than I thought it would be. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just went for a walk today. My toes are a little sore. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.25 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| Beautiful day for a run. I stayed comfortable and added a mile a a quarter to my Feb. runs. 6:36 Ave. I am adding my daily workout at school as 1 mile marathon pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.25 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| I ran easy my clockwise route. Felt very good. 6:46 Ave. I am counting my daily workout with the kids in gym as marathon pace miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Windy!!!!!! 5:30 pm. 6:39 ave. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.30 |
| Ran my counterclockwise SnowCanyon PKWY to Pioneer PKWY. It was pretty windy but not as bad as yesterday. I worked pretty hard to ave. 6:22 for that distance today. I am tired and looking forward to a very easy day tomorrow. My legs are handling the increase in mileage better than I had hoped they would. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| Feeling pretty tired during and after todays run. I hope a good nights rest and some food will get me ready to go again tomorrow. 6:48 ave. regular loop clockwise. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.13 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.13 |
| I had a very nice run with Steve and a couple of the St. George Running Center team guys. I was really tired when we started, but got loosened up after about 10 miles. Steve and I finished with a couple of 6:00 miles. I ave. 6:45. I'm really happy considering this is the highest mileage week that I have ever had. Also went for a 4 mile walk. Great day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.40 |
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This morning I ran 11.4 mi. at 6:38 ave. I ran my loop counter clock wise. I was pretty stiff from all the miles last week, but I loosened up after about 5 miles.
This afternoon just ran an easy 5 at 6:52 ave. I am taking advantage of Spring Break and this great weather.
I hope I can continue this pace without injury. I am being very careful to listen to signs from my body. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| 6:35 ave. pace. (Tomorrow will be slower.) Beautiful morning for a run. I felt pretty good. Ran my loop clock wise. I stretched last night but need to do more. This afternoon I'm not feeling so great. Don't think I'll run this pm. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I felt really dead for the first half of my run. I have to get myself to slow down for these easy runs. I finally relaxed and ran 6:54 Ave. I'll see how I do on another 5 mi. this afternoon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
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My legs felt better today. Yesterday I was just trashed, so I took the day off. I ran to Ivins then Santa Clara then home. 6:31 Ave. I love this weather.
Good luck all of you who will be running the Spectrum tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.35 |
| Ran an easy, but windy 11 mi. at 6:32 pace. Took a 4 mile walk afteward. We timed the Spectrum 10K this morning. It was a successful race although there was a course mix up for the two leaders. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.34 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.34 |
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Really good run for me today. I ran with one thought in mind,"feel nothing" meaning don't push at all, stay comfortable, and I did. It was windy but still a nice run. I ave.6:42. My legs felt surprisingly fresh. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I started coaching the Dixie Dashers today so I did more talking than running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.90 | 1.00 | 11.26 | 0.00 | 0.00 | 0.00 | 0.00 | 17.16 |
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I decided to run MWF 2 a days and Sat. long. I ran 4.9 this morning 6:32 ave. I ran on the trail across from SCHS. Beautiful cool morning.
This afternoon I went for 11.26 mi. my usual route counterclock wise. I wanted to push through a hard run. I ran easy for the first couple of uphill and flat miles, then started aiming for sub 6 miles. I ended up with 6:05 Ave. Here are the splits: (ya I'm pumped about these) 6:38, 6:19, 6:26, 6:23, 6:00, 5:49, 5:42, 5:50, 6:04, 6:00, 5:51, the last .26mi. in 1:22. So I am happy with numbers like that on an up and down loop course. And all of this after a days worth of PE with 500 kids. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.26 |
| Nice easy run this morning. Regular loop counter clock wise. 6:50 ave. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 5.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.05 |
| Good run this morning with the club. 3 loops of 5.55. I ran the second loop at about 5.45 per mile. I felt really good about my fitness, just a little low on speed. I love running with this group. They help me push and find that old race feeling. Thanks guys. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.25 |
| A nice start to my week. I ran an easy 5 this morning, worked and played at PE all day, then ran my loop clock wise. My morning 5 ave was 6:37, and my afternoon ave. was also 6:37. I feel good and am ready for food! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Today was supposed to be a day off, but I just couldn't let it go. I got up and ran an easy 5 mi. at 6:25 pace. Then this evening after Dixie Dashers, I went for another easy 6 mi. at 6:42 pace. I feel good and wish I could concentrate on running more. I have the Laughlin Half Marathon that I am in charge of this week-end, so I have plenty to think about. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.43 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.43 |
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I'm back. I had a nice run this morning. Easy 5. Just getting the legs going again. We spent the week-end putting on the Laughlin/Runnercard Half Marathon. I didn't get a chance to run this week-end, so I am excited to get my miles back up this week.
This afternoons run was my usual counter clock wise run. Pretty windy, but good temp. 6:26 Ave. mi. I am a little sluggish after a week-end of casino food. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.10 |
| Ran my regular route without the Snow canyon mile. It was late and dark. I ran carefully. I felt pretty good, but hungry. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.40 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
| I ran my usual counter clock wise. I felt very sluggish and weak for the first few miles. (that may have had something to do with the fact that I was running up hill against the wind, I don't know) Anyway at about mile 7 I picked it up and put in a coupld of sub 6 miles. Then I coasted in with some 6:30's. Total ave. 6:24 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I am tired this week. I have to come up with a better way to get my 60 miles in. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Morning run was 6 mi at 6:46 pace. Afternoon run was 7 mi. at 6:33. I felt pretty sluggish on both runs. I don't know what the deal is with my energy level. I think that more sleep would help. I'm going to try this 6 mi. 7 mi. schedule for awhile and see if my body will adjust to those demands. I am timing so many races during the next two months that it is going to be tough getting in a 17-18 miler. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Nice and easy 6 miles this morning 6:57 pace. So much easier on the body than 6:30's.
This evening I ran easy but ended up running faster than this morning. Oh well, I just ran comfortably. 7 mi. at 6:43. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Nice easy morning run. It was windy out of the west. Dave I actually approched slowing down to 7:00 miles. I ended up with 6 mi. at 6:57 ave. I feel ok, just need to push through some stiffness.
This afternoon was the windiest run ever. I had my new Ipod on and that made the run more relaxed. I ran 7 mi. at 6:38 ave. I felt pretty strong this afternoon. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice easy 6 mi. this morning. 6:51 ave. I am really getting tired of the wind!!! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.90 |
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Nice easy run this morning without wind. 6.4 mi. 6:37 ave.
This afternoon I felt really good in my run. The wind was blowing, but everything seemed to be clicking inside me. I ran 6.5 mi. at 6:34 ave. Not that fast but I felt really good running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
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we timed the Run 4 Kids race this morning. I wish I could have run. congrats to all the bloggers who ran. Way to go Clyde on your win.
I ran an easy 5.1 this afternoon. It was a good week for me. about 65 miles. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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I had a really good run this morning. 6 mi. at 6:22 ave. I threw in a faster 5:52 on the flat and slightly uphill section. Usually on Mondays I feel sluggish, but my legs feel fresh.
This afternoon I ran in the wind of course, out to Snow Canyon and back. 9 mi. at 6:35 pace. It was a pretty warm day for an afternoon run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Really nice morning run. Beautiful day. 7 mi. at 7:03 pace.
Another windy run this afternoon, but it was still a good run. I even stuck in a 5:38 on the 5th mile just for good measure. My total was 6 mi. at 6:31 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.75 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| Easy cool run this morning. I've been running through Santa Clara and back. It is a nice run. 6.75 mi. at 6:49. Very easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran the marathon course with Steve this morning. What a great run for both of us. Here are the splits:
6:59, 6:51, 6:46, 6:40, 6:15, 6:05, 5:48, 5:57, 5:46, 6:04, 6:03, 5:32, 5:34, 5:40, 5:18.
The miles are paying off. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice easy out and back on SCPW. 8 mi. 6:50 ave. Worked out a little stiffness from yesterday. What a beautiful morning. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I ran on a treadmill today. It was an interesting adventure in boredom. But I had a really good week of running. Thanks again Steve for the great run Thursday. It really made me feel like I'm doing something right. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.20 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.20 |
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Nice morning run. A little breezy. Good start to my week. 7.3 mi. @ 6:37 ave.
This afternoon went for 6.9 mi. @ 6:38 ave, Didn't feel too well. No Gracias Taco Bell!!! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.80 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.80 |
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This morning I ran, therefore I am. That's about it. 6.3 mi. @ 6:45 ave.
Nice afternoon run. I did some exploring of a new road in Santa Clara. I sure enjoyed the lack of wind. 7.5 mi. at 6:41 pace. I felt better this evening. I think my body is getting used to the routine of 2 a days at these distances. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Nice easy run. Yesterday gave my legs a well desereved rest. Feeling much better today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.35 |
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Good strong run this morning. 6 mi. at 6:13 ave.
Ran easy this afternoon. Just celebrated being alive! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 24.00 |
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Really nice long 20 mile run this morning. Thanks Sasha for your input on my training. Thanks Steve for always making me work. I am psyched for this summers training. I have some good motivation for my St. George Marathon training this year.
I got home and went for a 4 mile walk with Kathy. I probably drive her crazy when I come home from a great run and am all pumped up about what I will do next. She is such a great support to me. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Nice and easy run. 7.1 mi. at 6:51 ave. Still probably a little fast, but it felt really easy and never put me into stress. Considering the 20 mi. on Sat. I feel really good.
This evening I ran 7.9 mi. but a little too fast. I have got to slow it down so I can get the miles in that I want to. 6:39 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.10 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.10 |
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Morning easy run. Still faster than I meant it to be. 7.1 mi. at 6:46 ave.
This afternoon I ran 3 miles before Dixie Dashers and 5 after on the track. Pretty slow but I don't know how slow. no watch | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.60 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.60 |
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A little tired this morning, but ran easy and had a good run. I think I am getting smoother with my stride and foot strike. I guess I have had to in order to raise my miles. 6.3 mi. at 6:44 ave.
Windy afternoon run. Tried to take it easy, but had to work to get through the gale force. 6.3 mi. at 6:48 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.35 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.35 |
| Feeling good. Comfortable 8.3mi at 6:45. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.80 |
| Ran the Kayenta loop. Stayed pretty comfortable through most of the run. Pushed through the last 6mi. 16.8 mi. 6:39 ave. Used 1 cliff gel at 6.5. Short drink at Hamblin house. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Great week for me. I finished with just a nice long walk with Kathy. My knees are a bit tender, so I didn't try to push another run today.I had a good mileage week. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.10 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.10 |
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I'm feeling pretty good. Ran an easy, but too fast 8 mi. this morning. 6:36 ave. Right knee is still a bit tender.
Easy 7 mi. stayed comfortable. 6:44 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.30 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.30 |
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Felt pretty stiff this morning, but that worked it's way out during the run. 8.2 mi. 6:43 ave. Busy day today. I hope I can get my afternoon run in.
This evening I didn't get out till after 8:30. It was beautiful weather for a run. Ran 7.1 mi @ 6:45. It felt comfortable and easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.87 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.87 |
| Hey I figured out how to slow myself down. Take my grandson along in his stroller. We went almost 9 miles at 7:35 pace. Boring but easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.25 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Feeling really tired today. Just got through this mornings run. 6:47 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 12.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Steve and I ran the Kayenta loop. I felt really good and got in a few fast miles. Maybe a little too fast because my last 3 were quite a struggle. 20 mi. at 6:37 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.03 |
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Timed Kanab this morning then drove home. Went to a piano recital, went shopping, then went for my run. Ran comfortably but faster than I realized. 8 mi. at 6:34. Congrats Dave on winning Kanab 33:20.
I'm really happy with how my body is responding to the higher miles. CONSISTANCY!!!! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.01 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.01 |
| Felt pretty sluggish from to much junk on Sunday, but still got my 8 mi. in. 6:41 pace. Really felt slow and low effort. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.68 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.68 |
| I ran up Pioneer Pkwy then down through SC. I pushed hard toward the end. I feel pretty good. 7.68 mi. at 6:23 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.45 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.45 |
| I was really tired last night and skipped my evening run. I went to bed early and slept in, skipping this mornings run. I think I was just feeling some overall body fatigue. Anyway, this afternoon I went out in the wind and put in a very comfortable 6.45 mi. at 6:41 pave. I'm going to make this an easy week and just do one run a day. I think I will be back to my strong self next week if I give myself this little break. Next week my goal is 80 mi. I am not looking forward to the summer heat that is just around the corner. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Race: |
Fireman's Ladies 10K (6.2 Miles) 00:34:40, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
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I ran a little 10k race this morning that the women's aux. fireman put on. I wanted to break 36 min. (I haven't raced a 10k since 2001) There was virtually no competition, so I ran alone. The course was the loop by the Dixie Center. I felt comfortable running it because of some of the training that we have done there. Anyway, here's how it went:
mile 1-5:34
mile 2-5:46
mile 3-5:45
mile 4-6.06
mile 5-5:52
mile 6-5:38
The course was a touch short. My official time was 34:40.1 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.95 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.95 |
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Easy monday morning run. No real effects from Sat. race. Garmin was dead so no time or pace. Ran about 8.5. I'll measure it next run.
Afternoon HOT run!!! 6.45 mi. at 6:39 pace.
OK guys, how do we do 2 a days in St. George without burning our brains? Any good ideas??? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.54 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.54 |
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I sure love the mornings this time of year. Really nice run this morning. 9.04 mi. Pioneer Pkwy to old hwy, then through SC. Ave. 6:39.
Treadmill for 6.5 this afternoon. 6:50 pace. Then I went to dixie Dashers. I am tired now. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Nice windy morning run. At least it was cooler. Legs feeling a little heavy and tired, so I went slow and concentrated on form. 6.48mi. at 6:54ave.
Anyone up for a 17-18 on Friday morning? I am heading out on the Kayenta Loop.
Easy, but windy afternoon 6:52 at 6:36 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.02 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.02 |
| Easy 9 mi. Beautiful morning. My legs felt a little tired so I just stayed comfortable. 6:41 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.08 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.08 |
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Ran the kayenta loop from my house. I felt a little tired and leg weary, but made a good run out of it anyways.17.08 mi. at 6:47 ave. got sprinkled on a little.
Kathy and I went for a 4 mile walk. nice and cool. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.02 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.02 |
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NIce cool run with a few sprinkles. I decided to push the pace a little during a few of the miles. I ran 10 mi. at 6:19 ave. I'm feeling pretty good and ready for a tough summer of training.
This evening joined Anytime Fitness so I could run all summer without worrying about the heat. So I went for a 6 mi. at 6:58 pace. Treadmills will help me control my "easy" runs.
Kathy and I went back to the gym for a late workout. I put in 4 more miles with a rest and stretch between each mile. 7:45 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.81 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.81 |
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I thought I was going to be sore or really tired from yesterdays miles, but I was surprisingly fresh. I ran 6.8mi at 6:29ave. I really didn't feel like I was working to hard. So this is a good start to another summer vacation day.
Ran 11 mi on the treadmill this evening. Some slow and easy, some faster up to 6:15 mi. Mostly easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.89 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.89 |
| Really nice run this morning. Easy 8 mi. at 6:39 ave. I was very comfortable with the pace.
On the treadmill this evening for a quick 4.25. I ran negative splits from 7 min mile down to 6:00.
Tonight I went back and ran another 4.63 mi. while I watched the NBA. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.01 |
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Ran 10 mi. on the treadmill. I increased the pace each quarter mile from 7:30 to 7:00 to 6:30 to 6:00. Stretched in between miles. Feeling pretty good about that workout. I'm hoping to run with the club tonight.
Club run evening. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.83 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.83 |
| Really easy run then a walk with Kathy. Feeling a little strain in my left quad. Nothing too bad though. | |
| | Race: |
Northwest Mutual 5K (3.1 Miles) 00:17:46, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 | 9.10 |
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This was an out and back course starting at the baseball fields in Cedar City going up the cayon 1.5 mi. then back. I felt really sluggish at the start of the race, then got into a rhythm and was able to reel in the guys ahead of me.I led through miles 2 and most of three. Then Ryan cam up from behind and surprised me. I didn't have the kick to staay with him. I hadn't timed my finish kick correctly because I was only concerned with the guy who had been marking me during the second half of the race. Anyway, I am happy with the race and the miles that I put in this week.
This evening went and ran 6 mi. on the treadmill at 7:00-7:30 ave. No soreness from the race this morning. Just a little tired. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.01 |
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Easy 10 to start the week. 6:32 ave. I feel good with no left overs from Sat. (probably because I didn't try to sprint the finish) I have a busy week with my daughter getting married. I am goin to run 10's each morning and 6 each night with sat. off.
This evening 7 mi on the treadmill. mostly at 7:00 pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.25 |
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Ran pretty easy going out, then picked up the pace coming back. 10.25 mi. at 6:24 ave. I'm finding as I get older that it is taking more time to get my muscles warmed up. That is part of my racing problem. When I'm timing the races, I don't have much time to warm up. It has usually been just running around getting the finish line ready then maybe a quarter mile jog to the line. I'll have to work on a better race routine. My race warm-ups used to be planned and specific each time. 1 mile warm-up. 3-4 200 m. race pace repeats, jog to the line and stay bouncing while waiting for the gun.
Easy 7 on the treadmill. 7:00 ave | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.25 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.25 |
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I took yesterday off. I was really fatigued overall. This morning I ran 12.25 in the wind. I kept the pace comfortable and slow. 6:51 ave.
Afternoon went for 3 mile walk.
Evening ran 5 mi. on treadmill. 6:30 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.09 | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.34 |
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I struggled to get myself out of bed, but when I finally did I hit the road for what was supposed to be an easy 7mi. I felt really slow and sluggish through about 6 mi. but started waking up in the last mile. Turns out the reason I was feeling sluggish was that I was trying to run way too fast in the beginning. I ended up with a 6:33 ave. for the run. I have got to get into a better warm up routine.
I went for an unplanned run this evening. My 12 mile out and back down SC PKWY. I just ran to do some thinking, but ended up finishing pretty fast knowing that it was my last run of the week. 6:36 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I went to Park City for a training meeting Mon. and Tues. I only got one run in. I ran up to Deer Valley Ski Resort. It took awhile to get used to the altitude, but once I did the run was good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 X 1 mile repeats with progressively faster 1/4 miles. Trying to get the foot speed up and ready for Friday and Sat. races. |
| | Race: |
USG 10K (6.2 Miles) 00:33:26, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 | 7.20 |
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Ran and timed the fast downhill course of the Utah Summer Games. I ran with Ryan Neuman most of the way taking turns leading each other. The pace felt good until the last half mile. My legs were burning and I was looking for the finish. Here are the splits:
Mile 1: 5:05 MIle 2: 5:19 Mile 3: 5:28 Mile 4: 5:30 Mile 5: 5:32 Mile 6: 5:31
Last 2 tenths: :58
My goals was to get the age division record which was 34:47. I ended up with 33:26. So it was a good day for me. |
| | Race: |
USG 5K (3.1 Miles) 00:16:02, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.82 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 | 8.92 |
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We timed this race also. I wsn't sure how my legs would respond after yesterdays 10K. I was again looking for an age group record. The old record was 16:41. The new record is 16:02.3. Here are the splits:
1-5:03
2-5:16
3-5:16
one tenth-0:25
I just tried to stay focused on form and a quick turn over. I was waiting to have Ryan come by me again, but I guess I got out far enough that I finally beat him for once. He and I are very close in our ability which makes racing together really good for both of us.
Went for an easy celebration run this evening. 4.82 mi. 6:55 pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.21 |
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Ran through Ivins and back. I'm pretty sore from all of the downhill racing over the week end. I just wanted to get my miles in and work out some soreness. I'm still feeling the stiffness and soreness pretty good.
This evening an easy 6mi. on the treadmill. Soreness is working itself out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 19.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.07 |
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I ran up through Snow Canyon and back. Nice and easy . Feeling better and less sore today.
This evening I ran an easy 7 on the treadmill. Still working the soreness out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.13 |
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Didn't sleep well last night. (too much diet Coke) Anyway I paid for it on my run. I felt tired and sluggish all the way. I am going to spend some time stretching and lossening up today before I take an afternoon run.
Ran 4 really easy on the treadmill this evening. I'm feeling very fatigued, but trying to run through it. I don't know if I can. I may need a couple of days off | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.16 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.16 |
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Ran through Santa Clara. Nice and easy. Feeling a little better today. 7.16mi. at 6:42.
Had a "'fun" run on the treadmill this evening. 7 mi. Negative 1 mile repeats. 1st quarter 7:30, 2nd quarter 7:00, 3rd quarter 6:30, 4th quarter 6:00 pace. I finally felt pretty good during and after the run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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Ran the Kayenta Loop from my house this morning. 18 mi. I stayed pretty comfortable, but when I reached for my Cliff Shot, IT WAS GONE!! Fell out of my pocket somewhere. Anyway that made my last 4-5 miles a little tougher than I was planning. Ave. 6:44 Last mile was 5:38 ave. I feel pretty good about the run.
Kathy and I went for a 4 mile walk this evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.20 |
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Ran out and back to Snow Canyon. Really relaxed and in recovery mode after yesterdays 18. 10.2 mi. at 6:51 pace. I left the house at abut 6:30 this morning. ps. double expresso Cliff Shots are disgusting!!
Ran 5 mi. on the treadmill this evening. mostly at 7:00 pace. I finished with a progressively faster mile running down to about 5:20. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.18 |
| Ran out to the Ivins City Park and back. 10.18mi. I pushed the pace a bit and ended up with a pretty quick run. 6:33 pace. I feel pretty good. My legs are not too heavy yet this week. I'm hoping to get 80-90 miles this week. I saw Logan this morning. It's always good to see one of the boys on the road. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| I had to take an emergency trip out of town so I missed my runs yesterday. So today I ran a 6.2 on the treadmill this afternoon. I felt really good and comfortable. 7:00 ave. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 18.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.10 |
| This morning I ran out and back to Kayenta 18.1 Mi. 6:30 ave. I worked pretty hard at this run. I need a nap. Maybe I'll get a few more miles this evening. Just have to wait and see how I feel. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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I didn't sleep well last night. So I slept in and went and ran at the gym. 12 miles on the treadmill is pretty boring, but the NHRA Drag Races were on so I had something to watch. 7:00 ave.
5 more mi. tonight on the treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Still not sleeping well at night. I slept in then went to the gym for 11 mi. on the treadmill.
Back to the gym for 7 more mi. on the treadmill tonight. 7 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| tired | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Going to run the Freedom Festival 5k tomorrow. Get in a little speed work. | |
| | Race: |
Freedom Festival 5K (3.1 Miles) 00:17:19, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
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Beautiful day for a race. I just wanted to get some good speed but stay within my own ability. My splits were
1st mile 5:17 Goal was 5:15
2nd mile 5:32 Goal was 5:30
3rd mile 6:02 Goal was 5:30
1/10 mile 0:28 Goal was 0:30
Had trouble getting enough air up the last mile hill. Still had my best time at Freedom Festival. I have run it 4 times. I am proud to say, for Bills sake, that everyone that finished ahead of me was young enough to be my child. oops one exception a 29 year old.
Karl and Hayden did great. Karl took 2nd over-all in the 5K, Hayden took 4th over-all in the 10K. There was lots of good competition.
Im anxious to get back to marathon training. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.07 |
| Easy recovery day for me. 8.07 mi. at 6:41 ave. I ran here in Payson up by West Mtn. I am feeling pumped about getting into next weeks running. I watched the 3000m Steeplechase on the Olympic trials today. I'm always amazed at the pace those guys set. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.02 |
|
Ran very comfortably this morning. I feel good and am going to try to stick to what I'm supposed to be doing mileage wise each day. 10.02 mi. 6:42 ave.
5 mi. this evening. pretty light day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.13 |
| Ran out to Kayenta and back. 16.13 mi. I didn't eat enough before or during. I bonked pretty bad at about 10-11 mi. Still came away with an ave. of 6:40. I need to sleep now. zzzzzzzzzzzzz | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.02 |
|
Easy 10 mi. this morning. Trying to stay fresh and looking forward to this week-ends 20 mi.
This evening I ran 5 mi. on the treadmill. 7:00 ave. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.06 |
|
Easy out and back on SCP. Just getting the miles in. 10 mi. 6:42 ave.
This evening 5 mi. on the treadmill. Finished with a 6:00 mile. The others were only 7:00. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.11 |
| Felt pretty dead this morning. Just put in the miles and tried to save some energy for tomorrows 20. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 21.64 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.64 |
| Had a good long run from just above Veyo. I ran alone and just let my body stay at an equal effort through the whole run. I'm pleased with the time. This finishes up a 90 mile week for me. 21.64 mi. 6:18 ave. My fitness is coming along and I feel confident about a good marathon. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.02 |
| Feeling pretty stiff and sore from Sat. 21.5mi. I just ran to try to work some of the soreness out and get things moving. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.54 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.54 |
|
Easy 7 on the treadmill.
Evening 7.5 treadmill. progressively faster miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
I'm embarrassed to say that I only ran 3 on the treadmill this morning. Just didn't feel it. Shoot me!!
Ran negative split mile repeats. Increasing speed every quarter. 7:00, 6:45, 6:30, 6:15. Then the last mile was 6:45, 6:30, 6:15, 5:30. I feel better tonight. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
7 easy mile on the treadmill while watching the Tour. Soreness is pretty much gone in my quads.
3 more mile on the treadmill. between 6:00 and 6:45. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Walked the 5k course at Bryce. |
| | Race: |
Bryce Canyon 5K (3.1 Miles) 00:18:06, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 | 0.00 |
| Felt sick, but ran anyway. We had a huge race to time so my mind was really on that. 1100 runners in the 5k and Half combined. 20 seconds slower than last year, but really never got into race mode. Finished at a pace I could have held for another 20 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Kathy and I took a cruise. I ran 7 miles on the treadmill and 8 miles around the ship on the running deck. What a blast!!! Cool ocean breeze and soft track to run on. I could live like that. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
More cruise miles. 5 on treadmill. 7 on the deck. Loving life. Eating too much and sleeping just the right amount. aaaaaah! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy six to blow out the junk I ate driving home yesterday. Next week should be around 90 miles. Still have SGM in my focus. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.06 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.06 |
|
This morning I ran SCPW to Ivins and back. Very comfortable. Really pacing myself for a high mileage week. 10.06 miles, 6:45 pace.
This evening a quick 5 mi. on the tradmill.
4 mi. walk |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 17.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.23 |
|
I ran a good tough 17 mi. this morning on the SGM course. Here are the splits:
1-7:03
2-6:52
3-6:25
4-6:16
5-6:19
6-6:07
7-6:02
8-6:05
9-6:09
10-6:21
11-5:55
12-5:34
13-5:55
14-5:45
15-5:43
16-5:51
17-6:14
.25-1:17 5:45
Total 17.25mi. 6:09 ave. I meant to go much slower for the first half, but it was too dark to see my garmin. I felt comfortable until the last 1.5 miles, then I paid for the fast beginning. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.05 |
|
Really easy recovery day. 10 mi. 6:57 pace. Legs are tight and sore from yesterday.
Ran 6 miles this evening on the treadmill. 7:00 pace. Trying to get the stiffness and soreness worked out still. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 on the treadmill | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
5 negative split miles on the treadmill. Legs are starting get freshened up.
6 more negative split mile but faster than this morning. 1 mile cool down. I sped up until my last tenth of a mile in each mile was under 5:45 pace and a couple down to 5:30 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran up at Duck Creek in a downpour. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Progressively faster miles on the treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mi. on the treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the treadmill. A couple of them went down into the 5:15-5:20 range. I feel good and ready for a higher mileage week next week. School starts Tuesday, so we'll see how these miles feel with PE classes all day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
I really felt lousy this morning during my 7 mi.run. Just couldn't seem to get things flowing. I get out again this evening and see if things have cleared out a bit.
This evening 5 Mi. and felt much better. School starts tomorrow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.60 |
|
7.6 mi. 6:26 ave. SCPW out and back. Using the Garmin to look at total ave. and testing to see how long it takes to bring the ave. back down after a slow out. I think this will be a great tool for me at SGM this year. Run felt pretty good today.
6 mi on the treadmill this afternoon. Nothing special, just got the miles in. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
|
Tough day for me. Just forced myself to run something. I need sleep. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.93 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.93 |
|
SCPW out and back. 6:39 ave. I am learning about how much time it takes to undo a slow start. I ave. 7:01 on the way out, and was able to bring it back to 6:39 with minimal effort on the way back. Obviously it was downhill coming back. I think this will help me pace SGM better.
This afternoon, 5.3 mi. on the treadmill. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 fast on the treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 13.89 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.89 |
|
SCPW out and back. 6:41 ave. going out. Brought ave. down to 6:19 by the finish.
6.25 treadmill. 4 progressively faster miles, 1 steady, 1 cool down. I'm feeling really good right now. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.88 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.88 |
|
Really easy SCPW. Just getting the miles in today.
6.25 mi. on the treadmill this evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.87 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.87 |
|
7.62 mi. at 6:29 pace. Medium effort. SCPW out and back. Feeling pretty good.
6.25 mi. on the treadmill |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran the Kayenta Loop counter clock wise. felt really good as I got into the run. Stopped my Garmin at my gel break and forgot to turn it back on till I looked at it when I got to Ivins. Anyway, I feel good about where I'm at with endurance. No real struggles today. Ave. was only 6:55, but that's mostly because I didn't have my watch on during the 4-5 miles of downhill coming out of kayenta. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Walked the 5 mile course at Bryce, then ran it pretty hard to see how I would have done if I could have raced. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.89 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.89 |
|
SCPW out and back. Easy recovery run. Still a little stiff from Sat. 5 mile "race".
Treadmill 6.25 this afternoon. Progressively faster miles down to 5:57. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.05 |
|
I ran over to Santa Clara and then ran the new course for the Swiss Days 5K. It should be faster than in the past. 7.8 mi.
This afternoon 6.25 on the treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.88 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.88 |
|
7.63mi. 6:48 ave. SCPW out and back. Really easy.
6.25mi. treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 20.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.60 |
|
Ran the marathon course. I wanted to get my ave. down to 6:00 per mile, but ended up with 6:04. I am still happy with that. I could have gone a little harder in a couple of places. Here are the splits:
1-6:15
2-6:22
3-7:13
4-6:25
5-6:43
6-6:28
7-6:08
8-5:57
9-6:03
10-5:43
11-5:48
12-5:53
13-6:10
14-5:59
15-5:38
16-5:46
17-5:52
18-5:40
19-5:49
20-5:46
.6-3:23 5:36 pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Really easy slow run through Santa Clara. A little stiff from Sat. 6.2 mi. 7:01 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.90 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.90 |
|
Easy SCPW out and back. 7.65 mi. at 6:51 ave. Working out the stiffness.
6.25 treadmill this afternoon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.91 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.91 |
|
SCPW out and back. I am loving the cool weather. oh ya!!6.:38 pace.
6.25 treadmill tonight. Feeling a little tired tonight. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.61 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.61 |
| Slept in this morning. Ran SCPW after school. It was a little warm, but still had a nice easy run. I put Sinatra on my ipod and just relaxed. Long live ol blue eyes. haha |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.63 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.63 |
| SCPW out slow, back fast. 6:28 ave. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.13 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.13 |
|
8.88 mi. SCPW out and back + up to the Snow Canyon entry. I felt really strong. didn't really push much. 6:33 ave.
6.25 mi. on the treadmill. Still feeling good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.31 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.31 |
|
6:34 ave. 8.94 mi. SCPW. I just ran!!
Ran to AnyTime Fitness then 4.25 on the treadmill, then home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.07 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.07 |
| Slept in this morning then ran this evening. SCPW through Ivins and back. Pretty comfortable except for carrying my dinner in my stomach for 12 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| I ran out to Snow Canyon and up West Canyon. It was pretty dark coming out and heading home, but I had a good run. 2 Nights in a row of 12 milers and I am feeling pretty fit. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.61 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.61 |
| Ran with Bill and James. We did the Kayenta loop. Nice and easy. Feeling really strong and good. Thanks for coming with me guys. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.75 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.75 |
|
SCPW 7.63mi. I'm feeling really good right now. Legs strong, heart and lungs right on track. I wish the SGM was this week. I have to keep this fitness level without any injury.
This afternoon I ran over to the gym and put in 3 progressively faster miles/ Each mile started at 6:00 pace. Then every tenth of a mile I increased the speed one level, which is about 3-4 sec. per mile ave. By the last tenth I was running 5:26 pace. On the last mile I started at 5:57 and just kept increasing the pace down to 5:00. I ran a cool down mile in between each of those miles. The cool down was at 6:27 pace.
By the way, I went to bed at about 8:30 last night. I am going to have to do that a lot more often. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.65 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.65 |
|
Ran pretty comfortably this morning. I ran over toward the finish line of SGM. Didn't sleep real good last night, but still felt pretty good. 6:41 ave.
Ran to Anytime Fitness then ran 5.25 on the treadmill. I ran pretty comfortably at around 7:00 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.17 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.17 |
| SCPW out and back this evening. I ate too much dinner too close to the run. Coming home was ok. My feet are a little sore. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.63 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.63 |
| SCPW really easy run. I'm feeling kind of tired and over-all fatigued. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
I ran at the gym today. I wanted to stay off of the SGM downhill and rest my knees. My splits were:
7:00
6:30
6:00
5:40
5:30
5:15 finishing at 4:50 pace.
I'm feeling encouraged about not losing any speed through all of the long miles this year. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.44 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.44 |
|
Ran over to Anytime Fitness and then ran 1 6:30 mile, then 4 6:00 miles. Just trying to keep the leg turn over what it should be for marathon pace.
6.12 this afternoon. Ran to Anytime Fitness then 4 on the treadmill, then home. Taking tomorrow off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.32 | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.44 |
| Ran this morning on the treadmill. This afternoon I went back and put in another 7. I have a touch of pain in my right heal. I'm hoping that staying off of the hard roads and doing ice everyday will ease it back into health. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I ran SCPW easy out and then chased a guy back. I caught him with about a mile to go. Then I put in a confidence building 5:20 for my last mile. I'm feeling better about my readiness level for next weeks SGM. STAY HEALTHY!!! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.12 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| Ran to Anytime Fitness then put in 5 on the treadmill. 2 Mi. 6:00 and under. I'm feeling pretty good and ready for Sat. to get here. IMPATIENT!! | |
| | Race: |
St. George Marathon (26.2 Miles) 02:48:50, Place overall: 36, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
|
Rain, + wind, + running, equals PR for me today. haha. I'm not pleased to say that I didn't come close to the 2:40 I had planned, but all things considered I'll take 2:48. I felt good until about 23 when my calves cramped up and I really had to focus just to take another step. I feel good that I came through the toughest SGM without any major injuries, and was able to follow my race plan almost exactly the way I had planned.(except those last 3.2 miles. Here are the splits:
1-6:17--Running comfortably
2-6:34--Up the first hill and taking it easy
3-6:07--Leveling out and just trying to be really smooth
4-6:04--Same
5-6:12--Same
6-5:55--Heading down into Veyo, Hooked up with some other bloggers.
7-6:00--Into Veyo
8-7:18--Up Veyo, not putting in too much effort
9-6:47--Raining pretty hard all the way through Dammeron Valley
10-6:46
11-6:53
12-6:38--Ave pace was 6:24 My goal was to be under 6:34 Feeling good about things
13-6:16--1:24:50 at the half
14-6:16--Starting to push the pace a bit
15-6:00--Feeling that I could still hit my goal
16-5:54--Stayed in control and mentally ready to the through Winchester Hills
17-6:05
18-6:06
19-6:50--Coming out of Winchester. Really windy and rainy.
20-6:27--Still ok
21-6:09--Heading down hill but not getting the leg turn over I wanted.
22-6:32--Still pushing, but not feeling it. My calves start to tighten up
23-6:22--Trying to relax and let it flow.
24-6:39--realizing that I need to focus on form. Tired legs
25-7:02--Focused on every step. Don't stop. Mike passes me.
26-7:03--Counting blocks to the finish
.2-1:35-6:33 ave.--Decided to push, and passed the 2 guys that had been ahead of me. I finished at about 5:35 pace, but couldn't hardly walk after crossing the line.
Cold, wet, tired, cramped, and glad it was over. Sore right knee, but no real injury. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1732.35 | 421.98 | 49.96 | 0.00 | 0.00 | 0.00 | 15.50 | 2204.29 |
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