| Location: Spanish Fork,UT,USA Member Since: Aug 01, 2006 Gender: Male Goal Type: Marathon Finish Running Accomplishments: I started running about ten and a half years ago. I have ran three marathons. SGM in 2005, Ogden in 2006, and SGM 2006. My best time in a marathon is Ut. Valley Marathon 3:59:46. I have ran seven half marathons, some 10k's and 5k"s. My favorite marathon is SGM.I have ran 13 Marathons, will be during my first Ultra in march of 2013, it will be the Antalope Island Buffalo Run, a 50k.
2008 SGM PR 4:02:23 The best is yet to come. Short-Term Running Goals: Short term running goal is to increase my four days a week of running to five to six days a week. Do more speed work this coming year. Bring my times down. I would like to do SGM in 4 hrs or less. Long-Term Running Goals: Keep up with my Brother Clay in a marathon, someday do a sub four hour marathon, and BQ. Personal: I have been married for 34Years, and am still madly in love with my wife Wendy. I have four children and six Grand children.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1182.44 | 96.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1278.72 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Today did a real easy 6.0 miles. My pace today was 9:46, calories burned according to my Garmin 1048. My right foot is still sore on the bottom . My new shoes should be here about wed. of this week. My mileage goal for 2006 was 1000 miles for the year. I ended up with 1200. My 2007 goal is 1500. A couple of half marathons, a few 10k's and I hope a couple of marathon's. St. George being one of them. Happy New Year's . Here's to good running for 2007. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.08 |
| Felt pretty tired today only got about 6hrs. of sleep last night. My energy level's have felt kind of down all day. My time today was 59:33, ends up at about a 9:47 pace. I just don't feel much like pushing very hard. Hopefully my new shoes will be here tomorrow. I need to get my right foot better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today I got home from work, and it was snowing pretty hard so I opted for the Nordic track. I did 30 min. My new shoes came today, and yes Clay they are the Kayano 13's. I'm bummed out that it is snowing I wanted to run in them today. The weather is supposed to be better tomorrow, so I will wait until then. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Very slow run today, I thought the roads would be cleared of the snow we recived last night. They were still very snowy and slick, should of did my Nordic track. I did see about 10 deer in the river bottoms, and then on the way back, coming across the wind brake road the sun come out for about 5 min. it was cool the way it was shining acroos the fresh snow. Would of made a real cool running picture. My time today was 54:33. I did run in my new shoes. Big mistake on the snowy roads. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Today we did just an easy 6.0. Felt ok after haveing a few days off because of snowy roads and some family business. My time today was 55:23, I also did 25 min. upper body weight training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.08 |
| Felt real tired today, just felt like I was draging a boat anker around with me. My time was 58:12. I don't know if I like my new shoes they feel heavy. Maybe it was just a bad day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Today it was warm enough to run in shorts. It felt way good. I did fell a little better today. My first mile was a warm up average pace at mile 1 was 9:31, I felt like pciking it up at mile 2 my pace was 8:28, mile 3 backed off a little my pace was 8:58, Picked it back up at mile 4 to 8:34 pace. By mile 5 I was pretty much toast, coming up out of the river bottoms there is a hill about 200 meters at a 18 degree incline, so mile 5 pace feel to 9:26, and the last mile averaged a 8:56. I will feel it tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| So far today I have not run any miles outside, it is way to cold. But this morning I did 30 min. hard on my nordic track elipticale, and 40 min. of weight training on my upper and lower body. I am thinking maybe latter today I will try and get out on the road if it warm's and maybe do a 3 to 5 miler. I dislike winter very much. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.14 |
| Today it was the coldest I have ever run in the temp, from truck thermometer said 9 degrees. I managed to gut out 6 miles, but it was cold. My time today was 55:23. My right foot is feeling alot better since I got my new shoes, I really like them alot.Can't wait for spring. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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Today I choose a diefferent route, I went down to the bishop's storehouse and came up through the river bottoms. Most of the workout is a graudual uphill run. My time today was 1:02:23.
Mile 1. 9:24
2. 9:33
3. 9:48
4. 9:49
5. 10:22
6. 9:22
I only got about 4 hrs. of sleep did'nt feel like I had alot of energy, but a slugged it out. I also did 25 min. of upper and lower weight training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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I decided to do the same run today as yesterdays. I felt pretty wack, but finished the workout. It was diffenitly a little warmer today. My time was slower than yeasterdays. Today it was 1:04:56.
Mile 1. 9:43
2. 9:46
3. 10:07
4. 9:55
5. 10:25
6. 9:31
I got more sleep last night, about a full 6 hrs. I did feel stronger, bit I ran slower. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.03 |
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Today I felt like increasing my mileage a little to a 7 miler. I don't know How I will feel tommorrow, but we will see. My total time today was 1:07:13. I burned 1167 calories. I ran the same route I have been doing the last few days, but in reverse. That gave me some down hill training, with the last mile and a half uphill with about a 6 percent grade.
Mile 1. 9:47
2. 9:43
3. 9:34
4. 9:30
5. 9:13
6. 9:57
7. 9:09
I also did 25 min. of upper body weight training. During my run I seen 25 head of Elk and about that many Deer. It was way cool. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today there is to much family stuff going on, so I only have time for 25 min. Nordic Track and I did 25 min. Upper body strength training. Plan on doing at least a 7 miler tommorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.55 |
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Today I made it a real easy day, did not push it at all. I just wanted to do a real comfy pace. Instead of my slow turtle pace I ramped her down into granny turtle. It was actually a nice morning for a run it was a balmy 16 degrees, very comfortable. There was a little south breeze and it looked like the air was starting to mix a little, hopefully some of this yukkie air will clear out.
Mile 1. 10:10
2. 10:20
3. 10:30
4. 10:23
5.10:36
6. 10:36
7. 10:14
The last .55 mile split was at 8:39 I did try and push it a little at the end. I also did 20 min. of weight's on my legs with the Bowflex. All in all I think I had an ok week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 2.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.23 |
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Last night I had a very bad migraine that lasted all night, so I did'nt get a good sleep, when I got up this morning I still felt a little wiped out so I stayed home from work and tryed to sleep it off. About noon I felt ok so I decided I go for a run, sometimes that makes my headaches feel better. It was pretty warm and the sunshine felt great.
Mile 1. 9:47
2. 9:29
3. 9:28
4. 9:14
5. 9:50
6. 9:06
7. 8:39
I did feel good today, my mile splits did get fast each mile, except for mile 5 which is pretty good hill coming up out of the river bottoms. Miles 6 and 7 were faster and the last .23 ended in a 7:55 split. I also did 20 min. of upper body strength training today. Oh my headache is gone, imagine that. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 1.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.04 |
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Today it was a hard run after yesterdays push, My legs felt alot like blocks of cement. My goal this week is to do 7 miler's and try to keep up with my Brother Clay. My total time today was a slow 1:09:13. My fastest mile was my last mile which is all up hill.
Mile 1. 9:47
2. 9:39
3. 10:10
4. 9:53
5. 9:48
6. 10:08
7. 9:23
Today I also did 25 min. of mostly lower and some upper body wieght training. It will be interesting to see how I will do tommorrow. 3 back to back 7 miler's should be a blast.
Oh my goodness lookout. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
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Very slow miles today. I really had to push muself out the door today. But once I got underway I was into it. My legs are still feeling very wack. Todays workout was alot of uphill trianing, about 4 out of the 7 mile was uphill, felt like I had a workout today. Toal time reflects the uphill which accounts for a slower time of 1:10:18.
Mile1. 9:38
2. 10:02
3. 10:07
4. 10:17
5. 10:04
6. 10:19
7. 9:18
Well we will see what tommorrow will bring. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.03 |
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Today I felt pretty bonk. My body just feels tired like it has absolutely no energy. Todays run was all determination to just get it done. I felt ok through the middle miles, but at the begining and the end it was all bonk. My total time today was 1:10:07, and I also did 25 min. of upper body weight training. My mile splits were as follows.
Mile 1. 10:00
2. 9:35
3. 9:55
4. 9:56
5. 10:01
6. 10:30
7. 9:49
I tried to finish strong but I did'nt have anything in the tank. I think tommorrow I will do some weight's and my eliptical. Then sat. I will hit the road again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.14 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.14 |
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Todat I felt pretty good, I took yesterday off completly and let my body have a rest day, I think you need that once in a while. Plus I got a full eight hrs. of Zzzzz's last night. I t was a fantastic morning for a run one fo the warmest for a while, it was very comfortable. I felt so good I decided to throw in a couple of extra miles to make up for yeaterdays rest. I don't know if my body can do six days a week, right now five days seems to be a preety good workout for me. I think on fridays I will use that as a day off from the road and do my eliptcal and weight's. My total time today for the 9 miler was 1:29:08, total calories burned was 1628. All in all I did feel really good. Miles 7 and 8 were my fast miles, pace was 9:14 and a 9:13, mile 9 was all uphill my pace droped a little bit to 9:28 not to bad considering it was about a 4 percent grade.
Mile 1. 9:47
2. 9:49
3. 9:51
4. 9:54
5. 9:52
6. 10:17
7. 9:14
8. 9:13
9. 9:28
I feel like I had a pretty good workout week. Next week I will try and stay with the same mileage and go from there. I will do at least 25 min. of lower body weight training today also. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.04 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.04 |
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Today I felt pretty good after Sat. longer run. Mile one I used it as a warm up mile 9:36 pace , and mile twoI tried to kick it up a bit, had a pace of 8:37 which was my fastest mile and then mile 7 was all up hill I pushed it a little bit with a pace of 8:58. My middle mile was all down hill training, and tommorrow I will do some up hill training. I also dod 25 mi. of upper body weight training.
Mile 1. 9:36
2. 8:37
3. 9:34
4. 9:16
5. 9:10
6. 9:20
7. 8:58
I don't have any major aches and pains at this point , I hope that continues. I am getting ready for a 10k in March, and a half marathon at the begining of May. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 1.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
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Very slow miles today after yesterdays push. I did not get very much sleep last night about 5 hrs/ and about the same the night before. So today I did feel very sluggish. It was a pretty nice day for a run, the temp. was up a little and the air quality was a little better. Today most of my running was uphill anywhere from a 5%-8% percent grade, so some good uphill training which accounts for the slower time. My overall time today was 1:11:25, total caloties burnt was 1211. I also did 25 min. of some light lower body weight training.
Mile 1. 10:10
2. 10:24
3. 10:24
4. 10:00
5. 9:54
6. 10:20
7. 9:29
Tommorrow I will do some down hill training and take a brake from my weight's. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
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It was a nice afternoon for a run, the gunky air we have had for the past 20 days was finally gone and it actually felt like I was breathing in clean air. To bad my legs felt like cement blocks today, but that is to be expected after yesterdays lower body weight training. My energy level today was just about zero. I have not sleept very well at all this week, today it felt like I was really grinding it out. My total time today was 1:11:33, and I burned 1181 calories.
Mile 1. 10:04
2. 9:51
3. 10:20
4. 10:03
5. 10:02
6. 10:11
7. 10:22
Most of the run was even to alot of down hill training, with the last mile being a 6% uphill battle. Hopefully tommorrow I will have more energy and have my legs back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.08 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
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Today I did feel like I had better energy for my run. My splits for today are a little faster than yesterdays. My legs are feeling kinda of hammered from the extra miles, but that is to be expected. My total time for today was 1:09:17, My fastest splits were miles 4 and 5, so ai counted them as my fast miles for today. I burned 1152 calories, and I will not run on friday. I will give my body a recovery day, and look forward to hittin the road on saturday.
Miles 1. 9:47
2. 9:57
3. 10:04
4. 9:28
5. 9:23
6. 10:17
7. 9:35
Most of my run today was an uphill workout. The last mile I felt pretty good. One of these days I will have to give my speed work more attention. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.07 |
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It was a nice day for a run, one of the warmest we have had for a while. I wish my legs would have felt as good as the weather was. Not real sure why I have felt so tired this week, but i quess your bound to have one of those once in a while. My total time today was 1:11:49, I burned 1305 calories. My mile splits are as follows.
Mile 1. 9:56
2. 10:03
3. 10:32
4. 10:36
5. 10:03
6. 10:19
7. 9:34
I think next week I will stay with the same daily milage, and try to shoot for a longer run next saturday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.06 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
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Thank Heavenly Father for global warming, or we would still be in the ice age. What a nice day, I got home from work and the old thermometer said 46 degrees. So I told myself, self your running in shorts today. It was perfect conditions. I was in shorts and long sleeve shirt and my vest , it was the warmest day so far this year. I also felt like letting the dogs out, felt really good today. My total time today was 1:02:44, I wanted to try and brake 60 min. for a 7 miler, But the last mile and two tenth's was all up hill. it was all gruntation from there. My calories burnt was 1238, I also did 25 min. of upper body weight training.
Mile 1. 9:15
2. 8:57
3. 8:52
4. 8:40
5. 8:32
6. 9:02
7. 8:53
Tomorrow will be a slow recovery day. I am so glad we are going to have a few days of warmer weather. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.12 |
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Irt was another nice day for a run, I thought that I might run in my speedo, but after I thought about it for a half second I thought it would be best to spare the normal human beings eyes the horriable sight. My legs were wack from yesterdays fast run, well fast for me. I did mostly uphill work today. The first 1.25 miles are down hill and used it's avantage to lossen up. As I entered the river bottoms around 1.5 miles It begins a windy uphill battle untill about mile 3.25. By now my legs are ptretty tired but my lungs feel good, just tired legs. Around mile 4 there is a 400 meter uphill battle at a 6% grade. Between mile 6 and 7 coming up out of the river bottoms another 400 meter hill at an 8% grade. My legs were screaming like newborn spanked twins by this time. My total time today was alot slower because of my tired legs and the uphill workout, my time 1:10:33.
Mile 1. 9:29
2. 9:37
3. 10:04
4. 9:54
5. 9:57
6. 10:30
7. 9:53
I also did about 30 min. of upper and lower body weight training. Hopefully tomorrow I will recover to do a faster run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 6.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.07 |
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Today I wanted to try and push the envelope a little bit more. I tryed to focus more on my breathing and keeping a more even tempo. I was suprised at how good my legs felt today after yesterdays uphill workout. Yesterday I did'nt feel good at all. My breathing felt real good today also. My goal is to try and get 7 miles down to one hour, I'm getting closer, but still have some work to do. My total time today is 1:01:29. Calories burned 1219. Today I won't do any weight's, wed. is my break day from that. All in all I did feel really good through my whole run, the last 1.2 of a mile is all uphill and I pushed it as hard as I could, I think that is were I gave some back today.
Mile 1. 9:01
2. 8:40
3. 8:37
4. 8:29
5. 8:31
6. 8:45
7. 8:51
Tomorrow I will some more uphill work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
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Today I did a recovery run after yesterdays hard workout. Most of the running was uphill workout . I did feel pretty good until the last 1.5 miles, then my legs started to feel pretty wack. I also did 25 min. of upper body weight training. Tomorrow I will take a rest day, and hopefully the weather will be good enough on sat. to do a long run. So far this week I feel as though I have a pretty good week. My total time today was 1:11:00, calories burned 1206.
Mile 1. 10:04
2. 10:00
3. 10:07
4. 10:05
5. 9:54
6. 10:34
7. 9:48 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I would like to start off by thanking my little Bro. for going slow today. I ran into him about have way through my run today. We ran together for a couple of miles and that was my fast miles for the run. It was enjoyable to share a few miles with him, he is a great Brother. I was able to do 10 miles today, I took it easy for most of the workout, I feel as though I have had a a good week of training. The last 1.5 miles I did start to feel pretty wack, but I was able to endure it. coming up out of the river bottoms there is a good steep hill, I felt as if I was hardly moving. My total time today was 1:35:53, and I burned 1745 calories. My mile splits were as follows.
Mile 1. 9:58
2. 10:14
3. 10:04
4. 9:33
5. 9:30
6. 8:27 fast mile
7. 8:20 fast mile
8. 9:31
9. 10:33
10. 9:33
Today I also did 25 min. of lower body weight training, I have been trying for the last couple of month's to see if I can strengthen my core.
I also see about 10 head of Elk today, which was way cool. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.09 |
|
My legs felt a little wack from Sat. long run of 10 miles. I tried to keep my pace under 10 min. mile. My total time today was 1:06:30. I think I will do another week of 7 miler's and a long run in Moab, and run in Arches National Park on Sat. the 17th one day before my 48th birthday....Yikes I'm getting old. I love the area in Moab, lots of red rock. The weather is supposed to be good, but it's still far enough out it could change. I will keep my finger's crossed. I feel like I'm on track for my 10k next month, and my Hurricane Half in May. I plan on increasing my longs runs each week.
Mile 1. 9:35
2. 9:03
3. 9:22
4. 9:20
5. 9:25
6. 9:34
7. 9:18
I also did 25 min. of upper body weight training. I hope the weather holds out for my run tomorrow. I believe there is a chance of snow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
|
Were did last weeks warm weather go? Today it was brutal, did not have any get up and go, felt tired all the around today. Most of todays workout was uphill. I think last weel I ate better, I don't think i have done as well in that area this week. I will try and do more protein and see if that will help. My total time today was 1:10:27, total calories burned 1295. My mile split are as follows.
Mile1. 9:46
2. 9:48
3. 10:03
4. 9:56
5. 9:48
6. 10:21
7. 9:55
I hope tomorrow I will feel better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
|
I don't know what is wrong, but I feel good at all today. I felt as though my rhythum was all off. I could'nt concentrate on my pace, I just felt wack all around today. My energy level feels like it is at rock bottom. Last night I went to bed way early to get some extra Zzzzz's, I got about seven hrs. So I should be good that way. My last 1.2 miles I felt a little dizzy, I don't know what that is all about. So I won't do weight's tonight, and try and get to bed early again. My total time today was 1:10:33. My mile splits were as follows.
Mile 1. 9:54
2. 9:30
3. 9:13
4. 9:40
5. 9:44
6. 10:23
7. 10:41
Well I guess I will see what the tide brings in tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.07 |
|
I have'nt done to much running the past few days, I have been down in Moab on Fri., Sat. and Sun., Mon. I did alot of hiking around Arches so I don't know how much that helps my running. My legs today do feel a little wacked out from the fun. My time today was 1:08:46. My mile splits are as follows.
Mile 1. 9:47
2. 9:37
3. 9:45
4. 9:27
5. 9:33
6. 9:45
7. 10:10
I plan on trying to be more steady in my training this week. I also did 25 min. of upper body weight training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 2.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
|
The only bad thing about the warmer temps, is when I run up through the river bottoms and past the cows it stinks really bad. I went through a bout of the dry heavs, I almost lost my lunch today because it stunk so bad. I did have more hops today, my legs felt alot stronger. Most of my of my run today was uphill training, and my time was actually faster than yesterdays. My total time today was 1:05:55, I burned 1403 calories. My mile split were as follows.
Mile 1. 8:58
2. 9:05
3. 9:48
4. 9:49
5. 9:17
6. 9:48
7. 8:29
The last mile I did feel like I finished stronger than I have for a while. I also did 30 min. of upper and lower body weight training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.06 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
|
Today the weather was so nice I felt like pushing it a little bit than I'm used to. The first mile I did a warm up, and miles 2 through 5 I was able to sustain a faster than useuall pace. By mile 6 I started to bonk, mile 7 was all up hill and I really had to stay focused to get through it. My total time today was 1:02:57, faster than yesterdays, my average pace was 8:54. Total calories burned was 1354. My mile splits were as follows.
Mile 1. 9:00
2. 8:23
3. 8:35
4. 8:29
5. 8:57
6. 9:44
7. 9:16
No weight's today I will take a day off. Tomorrow it's going to snow, so I might be in-doors on the Nordic Track. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.01 |
|
Yesterday I did 30 min. on the Nordic Track and 25 min. of upper body weight training. Today I did a long run of 10 miles. My legs did not feel good today, I think from the hard workout on thr Nordic Track from yesterday. Just not a whole lot of energy today but I was able to gut it out. It was a nice day for a run mid 40's still was able to run in shorts and shirt with a vest was very comfortable. My total time today was 1:41:50, with an average pace of 10:10. Ya I know pretty slow. My splits were as follows.
Mile 1. 10:17
2. 10:29
3. 10:07
4. 9:44
5. 10:54
6. 9:57
7. 10:14
8. 10:13
9. 10:17
10. 9:25
Next week I think I will try and throw in a few 8 miler's during the week, see how it feels. Hope ya all have a great weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.05 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
|
Today I had a pretty good run. Had some energy with a Sun. as a day off. I was able to keep a pretty even tempo through most of my workout today. My total time was 1:04:29, with an average pace of 9:09. Most of workout today was a down hill run. My mile splits were as follows.
Mile 1. 9:31
2. 8:55
3. 9:16
4. 9:00
5. 9:15
6. 9:15
7. 9:06
The 1.2 mile was all up hill, I felt pretty good about being able to increase the pace a little. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
| Today I could tell it was going to be a tuff workout. My legs had pretty much no energy from the start, they felt very tired all through the run. Most of the run was uphill, anywhere from a 4% to 6% grade. I wore my tight's also, I so dislike running in them they make me feel very restricted. It amazes me how one day you fell like you have good hops, and then the next your legs feel like bags of cement. I hope the weather improves soon I see there is a 50% chance of snow tomorrow also. Come on spring, I'm ready for some warmer weather. My total time today was a very slow 1:11:29 My average pace was 10:08. I don't think I will publish my mile split's today, to embarrasing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
|
Cold, cold, cold, did I say it was cold? I opted to run in shorts and 2 layer top today and froze my booty off. Is it ever going to warm up? It would'nt have been so bad, but the south wind was blowing pretty hard which seem to be in my face all the way. My total time today was 1:07:27, with and average pace at 9:33, yeas i know little Bro. it is very slow. My mile splits were as follows.
Mile1. 9:24
2. 9:22
3. 10:00
4. 9;23
5. 9:26
6. 9:39
7. 9:40
Come on spring. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.08 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
|
Today not as cold as yesterdays run, instead of a wind chill of 14 degrees it was a balmy 17 degrees. Most of my run today was an uphill workout. I actually felt pretty good, my legs did feel strong coming up through the river bottoms. On the way back across the tree line road the north wind was in my face so it did get a litttle cold. And my last mile I had some energy to grunt out an 8:50 mile. My total time today was 1:06:28, with an average pace of 9:23. My mile splits were as follows.
Mile 1. 9:38
2. 9:22
3. 9:22
4. 9:14
5. 9:23
6. 9:55
7. 8:50
Tomorrow I have some family business in the morning so I don't know if I will get a run in. On sat. if I wait till the afternoon or eve. I seem to get to busy. I to big of a baby to run early in the morning this time of year. So maybe. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.06 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
|
Today was an awesome day for a run, the temp. when I got home from work was around 55 degrees, perfect. Today I also had good energy, felt strong in my legs like they had some good power going up the hills. I set a new PR in the 7 mile for myself, total time was 1:00:35, with an average pace of 8:34. I was most pround of my last three miles with an average pace of 8:24, And the last 1.2 miles was all uphill with an average pace of 8:24. So the last 3 miles I will count as fast miles today. my mile splits were as follows.
Mile 1. 8:56
2. 8:39
3. 8:48
4. 8:30
5. 8:23
6. 8:24
7. 8:24
I also did 25 min. of upper body weight training. Tomorrow will be a recovery run I'm sure. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.09 |
|
Did not feel as strong today after yesterdays faster run, but that's ok it was supposed to be a recovery day today. Most of my workout today was uphill. The weather was nice again, perfect for an early spring training run. My over all time today was 1:08:09, with an average pace of 9:37, about 1 min. per mile slower than yesterdays. My mile splits were as follows.
mile 1. 9:36
2. 9:43
3. 9:40
4. 9:46
5. 9:30
6. 9:53
7. 9:12
I also did 25 min. of upper and lower body weight training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
| Today was not a very good as far as my run. I had no energy, about 2 miles out I felt like I was starving for something to eat. I had the shakes, and just could not get anything going. So I ended up cutting my run 2 miles short. I guess maybe I need to take a serious look at what I am eating during the day, maybe incorperate some GU into my training. I hope tomorrow will be a better day. My toal time for the 5 miler was 58:24, with an average pace of 9:36. It was sure a nice warm afternoon for a run. I wish I would of felt better, my legs feel dead. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
|
Today I did feel a little better, not as burned out as yeasterday's run. My legs are still feeling on the tired side. I don't feel like I have any injuries-knock on wood, I did eat a cliff bar about an hour and a half before my run, so I don't know if that was the reason for feeling better in the energy dept. I just tried to have an even rythum, my total time today was 1:07:22, with average pace of 9:32.
Mile 1. 9:22
2. 9:30
3. 9:39
4. 9:23
5. 9:40
6. 9:39
7. 9:30
I also did 25 min. of upper body weight training. Tomorrow I think I will take off and do a 12 miler on sat. morn. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 felt like I had my legs back today, they did feel strong through most of my run today. I was going to try and do a 12 miler, but only ended with 10. My toal time today was 1:26:58, with an average pace of 9:59. My goal was to try and keep around a 10 min. pace today. My mile split's were as follows.
Mile 1. 9:43
2. 9:39
3. 10:17
4. 9:52
5. 9:49
6. 9:56
7. 10:15
8. 10:16
9. 10:24
10. 9:34
All in all I think I had an ok week of training. See ya Monday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.07 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.07 |
|
Wow what a nice day for a run. The temp. was a comfy 67 degrees it sure felt good to have a warm day good by winter hello spring. I did'nt feel much like pushing to hard today, my legs were still a little tired from sat. long run of 10 mile's. I did try to have a couple of fast miles, well fast for me. My fast miles are my Brother's slow miles. Total time was 1:05:12. with an- verage pace of 9:13. My two fastest miles were mile 2 and mile 5. I also started running in my kayono 13's waht an awesome running shoe. My mile splits were as follows.
Mile 1. 9:19
2. 9:01
3. 9:29
4. 9:11
5. 8:19
6. 9:36
7. 9:38
On mile 5 I wanted to see if I could get under a 8 min. mile but I could'nt hold the pace for the whole mile. Maybe someday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
|
Today most of workout was uphill training through the Spanish Fork river bottoms. It was the hottest day of the year so far, 75 degress, it felt great. My legs today felt like blocks of cement pretty wack today. my total time today was 1:07:43, with an average pace of 9:34.
My mile splits were as follows.
Mile 1. 9:05
2. 9:28
3. 9:49
4. 9:45
5. 9:42
6. 9:56
7. 9:15
I ran in my new K-13's I am still trying to decide if I like them, Does not seem to have the room in the toe box as the 11and 12's, and I think thay are a little stiffer than K-11 and 12's. I think they might even be a little on the heavy side. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
|
My legs are still feeling wack today, they feel very heavy. Yeasterday I developed a blister as I ran in my new K13's, so today I ran in my K12's, for some reason the k13's feel a little different, Don't quit know what to think about thwm yet. I they will inprove as they get broken in. Tomorrow I will try and run in them again and see how it goes. My mile today were very slow miles, I just feel really tired today. My total time was 1:10:04, worst time for a while, My average pace was 9:53, and my fastest mile was the last 1.2 which average at 9:26, it was all uphill. Weird. My mile splits were as follows, I know kind of embarassing.
Mile 1. 9:53
2. 9:37
3. 9:57
4. 10:07
5. 10:09
6. 10:13
7. 9:26
I don't know if my legs feeling wack is a head thing, or if they really feel that fatigued. Will see whar tomorrow brings. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.09 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.09 |
|
I took yesterday off, when I arrived home from work yesterday I had some family issues with oldest daughter and her husband. Who ever said kids were easier after they got married was crazy. I worry more about my 2 married kids than I do about the two that are still under my roof. So any way today was a nice day for a run and I did'nt feel too bad, I ran in my new k-13's there is somthing different about them still don't know if i loke them as much as the K-12's. The 13's are giving my thigh's a workout they feel a little more stressed when I run in them. My total time today was 1:06:59, with an average of 9:27. My last mile I will coount as a fast mile for me which was an 8:49. My mile splits were as follows.
Mile 1. 9:17
2. 9:30
3. 9:51
4. 9:43
5. 9:10
6. 9:52
7. 8:49
Next sat. I will be in St. George running in the Spectrum 10k, It is 1 of 2 that I am running in the runner series to by pass the SGM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.05 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
|
Todays run was real interesting, at about mile 2.5 as I was running through the river bottoms of Spanush Fork there was a kid in a little sports car going teice the speed limit, as he passed me I yelled at him to slow down which encouraged him of course to go faster. As my wife and I were going up the hill to GU corner he came by again and yelled again to slow down, well this time the kid gets out of his car and starts yelling four letter verbal abuse's at me. He kind of got in my face and the testosteron was going pretty high by this time, I told him he was driving recklessly and to slow down, by this time there was another car behind him so he got back in his car and speed off. I don't know why people have to drive so stupidly. Weel it's a good think he got back in his car I was afraid I might have to use a Jack Bauer move on him and take him to the ground. Other than that I had a good run today fasteast one of the week. My total time was 1:04:33 with average pace of 9:09. My toal miles were as follows.
Mile 1. 9:50
2. 9:06
3. 9:20
4. 8:40
5. 8:48
6. 9:11
7. 9:14
I ran in my K-12's today, much more comfy. see ya next week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.07 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.07 |
|
Nice warm day for a run. Felt ok not the greatest, did some yard work Sat. afternoon, and my legs are a little sore from that still. Today most of my workout was uphill training. I ran in my K-13's they felt better today as I changed the sole and put in the ones I am used to. My total time today was 1:05:07. with an average pace of 9:12. My mile splits were all over the place today they are as follows.
Mile 1. 9:22
2. 8:59
3. 9:27
4. 8:58
5. 9:08
6. 10:00
7. 8:38
I don't know how hard to push this week, I am planing on running the Spectrum 10K in St. George this Sat. I don't want to over do it. I would like to have a pr on Sat. We will see. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
|
It was a nice day, very windy and most of my run seem to be going head into it. I still going to take it easy this week I woukd like to feel fresh and strong for my 10K race in St. George on Sat. My total time today was 1:09:29 with an avergae pace of 9:50.
Mile 1. 9:21
2. 9:53
3. 10:09
4. 9:25
5. 9:48
6. 10:07
7. 10:09
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.15 |
|
Very slow go today, it was diffently cooler today which was fine but there seem to be a pretty good wind again today. I felt like taking it easy again today all though I did feel like I could push it harder if I wanted to. My total time was 1:09:34 with an average pace of 9:43.
Mile 1. 9:28
2. 9:24
3. 9:47
4. 9:41
5. 9:53
6. 10:01
7. 9:55 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
|
Today I just did 5 miles, took it easy I really wnat to have good energy for my 10K on sat. morning. I am shooting for a PR hioe fully 50 min. or under, well see. My total time today was 46:44, with average pace of 9:17.
Mile 1. 9:45
2. 9:27
3. 9:19
4. 9:12
5. 9:00
I ran in my K13's. I am really having a hard time getting used to the 13's. The 11's and 12's were really comfy. I feel like I am running with two heavy bricks on my feet. Whish me luck on sat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.26 |
|
Today I ran the Spectrum 10K down in St. George, actually it come down Snow Canyon and ends in the town of Ivan's. My goal was to average an 8 min. mile. My total time was 50:04 and I did PR on this one. averge pace was 8:04 close enough. It was a fun race very well organized, and started on time. They start you at almost the top of Snow Canyon, very beautiful by the way. There was about 450 racer's, at the start you are on the main road and then you move onto the paved trail which had alot of little steep down hill followed by some steep uphill. Once on the trail it was pretty conjested which made it pretty ticky for awhile. By mile 3 it thined out pretty good so I could get into a good rythum ran with some guy for about 2 miles who was going a comfortable pace so I drafted him for while to concerve some energy. By the time we got to the bottom of the canyon he was starting to slow down and I felt like I still had some good energy, so I passed him and picked the pace up a little and started to reel in a group of guys who burned me at the top. there was about a mile left to go. I manged to catch up with them by about a half mile left and was able to kick it into another gear and passed them, I didn't know that I could have that much left towards the end I felt really good, I think they were alot younger than me. This race for me was by far my best race for PR and how I felt physically. The only think I missed was not having my bro. Clay there and my family at the finish. Maybe next year. Will on May 5th I will head back down to southern Utah and do the Hurricane Half. Running these two races will help me by pass the lottery for SGM in Oct. I hope I can stay healthy and injury free. My mile splits were as follows. I finished in 78th place, and 10th in the Mens 45-49 I'm getting old.
Mile 1. 7:51
2. 7:55
3. 8:21
4. 7:59
5. 7:45
6. 8:16
.26 was 7:26 average which took about 1:56 to finish. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.51 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.51 |
|
Today was just a recovery run from the Sat. 10K race. My legs are a little on the wack side today, I have been doing alot of stretching to work out the sore muscels. My total time today was 1:24:07, with an average pace of 9:52. Looks like I have alot of work to do to get my 8 miler time down.
Mile 1. 9:43
2. 9:46
3. 9:55
4. 9:51
5. 10:08
6. 10:02
7. 10:17
8. 9:47
I also did some core exercise's for strength and to tighten up the tummie a little. 200 crunches. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.51 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.51 |
|
What kind of wacko goes for a run in the wind and run? And I'm very slow at it, kind of slow and wet today. My first 4 miles I felt good, but the second half my legs were pretty much gone. I guess there still a little wack from sat. 10k. My total time was 1:24:01. with an averge pace of 9:52.
Mile 1. 9:35
2. 9:34
3. 9:45
4. 9:35
5. 10:07
6. 9:51
7. 10:32
8. 10:15
I also did some core exercises. 200 crunches. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
|
Todays miles were very slow my legs are very tired this week. My total time is 1:10:17, with an average pace of 9:55.
Mile 1. 9:53
2. 9:22
3. 9:55
4. 10:06
5. 9:51
6. 10:05
7. 10:14 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.71 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.71 |
|
I wanted to do a long run today od at least 10 or more. It was a very nice day for a run, nice and mild. My total time today was 2:15:22 with average pace of 10:39. I know very slow but I did go up Harrys Hill today very steep.
Mile 1. 9:57
2. 9:55
3. 10:28
4. 10:17
5. 10:40
6. 12:27 Harry's Hill
7. 10:46
8. 10:27
9. 10:44
10. 10:33
11. 10:21
12. 11:08
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 2.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.09 |
|
Very nice day for a run, nice and mild a little on the windy side, but was very enjoyable. My legs felt ok after Sat. long run. My fastest 2 miles were mile 2 and 8. My new K-13's are starting to feel good and comfortable. My total time today was 1:16:04, with an average pace of 9:23.
Mile 1. 9:17
2. 8:49
3. 9:44
4. 9:31
5. 9:43
6. 9:33
7. 9:45
8. 8:53
I also did some core work with 200 crunches. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
|
Wow today I felt compeltly drained, no energy and my legs had very little strength. Infact by mile 3 I felt liked I had bonked. It was all I could do to just hold on and grunt out 7 miles. I don't know if I am eating enough of the right kind of carbs or what. The weather was great no wind to really speak of, my body just did'nt want to co-oporate. My total time was 1:09:03, with an average pace of 9:44.
Mile 1. 9:24
2. 9:47
3. 10:13
4. 10:04
5. 9:40
6. 10:12
7. 8:58
I did have enough left to push the last mile a little bit. I also did some core strenghtening. 200 crunches, owch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.05 |
|
Well I did feel alittle better today, did'nt feel as wacked as yesterdays run. I ran in my K12's and they feel so much better than the k13's. My legs felt better today. I wish I could figure out the K13's. There is something different about them. My total time today was 1:17:37, with an average pace of 9:38.
Mile 1. 9:51
2. 9:26
3. 9:46
4. 9:21
5. 9:25
6. 9:16
7. 10:21
8. 9:40
I also did some core strengthening with 200 crunches. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
|
I took yesterday off to let my legs have a break, for some reason they have been feeling pretty wack. I'm off work today so I got up early this morn. and got my run in. the day off helped but i did'nt feel 100%. It was a great moring for a run, was very relaxing and enjoyable. My total time today was a very slow 1:19:37, with an average pace of 9:48.
Mile 1. 10:29
2. 9:43
3. 10:08
4. 9:54
5. 9:51
6. 9:32
7. 9:59
8. 8:56
I did some more core strengthening also, with about 200 crunches. Tomorrow I will do a long run of at least 12. I ran in my K12's today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.03 |
|
It's been kind of a rough week for training. I haven't been feeling all that well, my legs feel like there wack all the time. And then to top the week off we just found out that my wife's mother's cancer is back. She has a lump in each breast. The doctor says that the one is just a lump, and then in the other breast the mass has a stringer coming off of it and with his experiance it looks like cancer, so she will go in next week for a consultation and the following week have the lump and mass removed. So we are walking on pins and needles again. It looks like the lord is gong to put us through a humbling marathon. Our hope and prayers are with her, and we hope for the best.
My training today was very slow miles, not a whole lot of enthusiasum this morning. It was a nic morn. for a run. Enjoyed just being outside. My total time todat was 1:43:16, with an average pace of 10:17.
Mile 1. 10:55
2. 10:17
3. 10:28
4. 10:24
5. 10:29
6. 10:29
7. 10:30
8. 9:42
9. 10:17
10. 9:22
I sure hope next week I will feel better and have more energy in my legs. Happy Easter everyone. The Lord Live's !!!!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 |
|
Still seem to be having an energy problem and with my legs feeling wack. My enthusiasum is all but gone and I am having a hard time putting forth much of an effort. I am trying to stay focused for next month's half marathon. I know that I have increased my mile's per week which may have something to do with the energy factor. Maybe I will just have to give my body time to get used to the 8 miler's each day. My total time today was 1:18:31, with an average pace of 9:43.
Mile 1. 9:50
2. 9:22
3. 9:54
4. 9:47
5. 9:36
6. 9:16
7. 10:20
8. 9:46
I also did 200 crucnches and did some core strengthening exercises. We will see what tomorrow will bring. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
| Kind of a bummer day. I went to start my run and I tried to turn on my Garmin and it would not fire up. So I put it back in it's craddle to see if it was charged and it does not even say it is charging. I have only had it for about three month's and have really enjoyed getting info for each mile. I will have to call the manufacture tomorrow and hopefully they will help me get it fixed. So my info today will not have mile splits, just total time. It was a very windy cold run today. I had a head winfd all the way back, sometimes it would blow so hard that it hardly felt as If I were moving, it was a very energy draining run today. My total time was 1:22:05 pretty slow but that's what my body could handle today. I also did 200 crunches and upper body strength training. See ya tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.23 |
|
IToday was a recovery day, ever sense my 10K race at the end of March my legs have not been the same. They are not recovering very well from day to day, and I know that I'm not pushing that hard. I have increased my mileage and that could have something to do with my legs not recovering, hopefully they will get used to the mileage. My total time today was 1:12:07 with an average pace of 9:58.
Mile 1. 9:35
2. 9:31
3. 10:05
4. 10:05
5. 9:49
6. 10:52
7. 9:57
Hopefully the bad weather for tomorrow will be gone before my run. Spring in Utah is so awesome. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
|
Happy Friday the 13th to all. I missed yesterday's run, and alot of family issue to take care of yesterday. So today I took it kind of easy so that I could hopefully get through my long run tomorrow. I felt ok today after having a rest day. My total time today was 1:09:52, with an average pace of 9:50.
Mile 1. 9:19
2. 9:16
3. 10:15
4. 10:02
5. 9:53
6. 10:23
7. 9:45
We should have some nice weather for tomorrows long run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.73 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.73 |
|
For my long run today I just took it easy. I could of pushed harder but I did'nt with only a 12 Hr. turn around from last night's run. My second half was a little faster than the first half of my run today. I did'nt feel to bad, I was suprised that I had the legs for Harry's Hill today which was my slowest pace for the run. Right now I don't feel like I have any injuries, knock on wood. With only a few weeks until my half marathon I want to stay free from that. My total time today was 2:11:18, with an average pace of 10:19.
Mile 1. 10:30
2. 10:19
3. 10:31
4. 10:15
5. 10:44
6. 12:08 Hary's Hill
7. 10:40
8. 9:52
9. 10:23
10. 9:54
11. 9:45
12. 9:49
Have a great weekend everyone. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 4.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.08 |
|
I decided to make today a speed day, have'nt felt like pushing very hard sense my 10k race in march. I actually did feel pretty good today. My first mile was a warm-up with a 9:19 pace, mile 2, was an 8:13 pace, mile 3 was a recovery mile of 9:26, mile 4 my fastest mile was 7:52. Mile 5 was another recovery mile of 9:28, and mile 6 was 8:38, mile 7, 9:21 and the last mile, mile 8 was 8:15. I think this is my fastest 8 miler. My total time today was 1:11:13 with an average pace of 8:48. I also did some core strength training and about 200 crunches. Tomorrow will be a recovery run.
May God bless the families of the V.T. shootings. So tragic. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.05 |
|
It's a good thing today is a recovery run. I work up this morning with a sore throat, by the end of the day I was achey and feverish. So I thought I would go for a real easy run and try and sweat this stuff out of me. The first four miles I didn't feel to bad, but the last four I could tell my cold was starting to get to me. I did mostly up hill work today. My total time was 1:21:18, with anverage pace of 10:06, right were I felt like running today. I know pretty slow, but it is a recovery run.
Mile 1. 9:55
2. 9:59
3. 10:12
4. 10:08
5. 10:12
6. 9:49
7. 10:38
8. 9:54
No core training today, I don't feel very good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 | 0.00 | 0.00 |
| No running today, I am afraid my cold has kicked into high gear today. I feel very achey and a fever. I did not sleep very well last night because of the sickness. So I will take a rest day and see how I feel tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
|
I seem to still be suffering from this cold virus. My throat is not as sore, but my ears and head seem to be pretty stuffy. I was able to get my run in today, all though it was real slow, I did'nt want to over do with this virus. I felt ok the first four miles, at the the turnaround on the way back I did get real fitigued. But I was able to gut it out, hopefully this thing will pass in a few days. My totalt time today was 1:18:43, with an average pace of 9:43.
Mile 1. 9:52
2. 9:13
3. 9:40
4. 9:33
5. 9:57
6. 9:50
7. 10:21
8. 9:22
I may run tomorrow depemding on how I feel, I am planning on doing a long run on saturday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 | 0.00 | 0.00 |
| Did not feel like running today , the virus I have had this week has left me a little weak. I don,t feel as bad as I did the middle of the week, I will get a good night's rest tonight and see how I feel for my long run tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.01 |
|
What difference a good night's sleep and a day of rest. I felt really good this morning, my cold virus is on the way out and I am starting to feel much better. I took it easy on my long run today just wanted to run long and get the legs used to pounding for a couple of hours. I did Harry's Hill today , long and very steep. I felt good all the way up. My last mile on the last good hill coming up out of the river bottoms I felt a little tired, but we gutted it out. My total time today was 2:22:51, with an average pace of 10:07, burned 2278 calories.
Mile 1. 9:45
2. 9:33
3. 9:51
4. 9:57
5. 10:04
6. 11:33 Harry's Hill 10% grade
7. 10:16
8. 9:32
9. 10:04
10. 10:06
11. 10:03
12. 10:45
13. 10:04
I ran one less day this week because of the cold virus, hopefully next week we will get back to five days a week. Have a great weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.05 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.05 |
|
Yesterday I did not run, I was not feeling very good. This cold is still hanging on and I'm haveing a hard time getting rid of it. I have had it for week now. I did feel a little better today so I gave it a shot. Most of my training was uphill , and I did try and push those parts of my run today. My overall time was 1:14:24, with an average pace of 9:14.
Mile 1. 9:08
2. 9:08
3. 8:59
4. 9:04
5. 9:12
6. 9:14
7. 10:07
8. 9:00
The weather is supposed be grand the rest of the week, So hopefully this head cold will be gone by the end of the week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 |
|
Today was a recovery run. My legs today were a little on the wack side from yesterdays uphill workout. My cold seems to still be hanging on-day 8. I started some antibiotics so hopefully in a few days I will start to feel better. It was one of the nicest days for a run. My total time was 1:19:53, with an average pace of 9:53
Mile 1. 9:27
2. 9:43
3. 10:09
4. 9:54
5. 10:10
6. 9:46
7. 10:28
8. 9:32 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
|
My legs today felt like bricks, plus this stupid cold is still wearing me down. So my training today was not as good as I hoped for. I think I will take tomorrow off and hit it again on sat. My total time today was 1:11:11 for 7 miles, that's all I had in me today. My average pace was 10:03.
Mile 1. 9:19
2. 9:46
3. 10:22
4. 9:53
5. 9:49
6. 11:29
7. 9:47
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 |
|
My legs this past week have'nt been recovering very well from my day to day runs. My cold is still hanging on, but not as bad so I think it is on the way out. Today was a nice day for a run very enjoyable weather. My wife went with me and followed me on her bike. She was wearing her I-Pod and sang to me the whole way. As we got to GU corner a kid came around the corner in his truck to fast, hit some gravel on the road, and just about hit into us. If he would of hit us it would of knocked us both into the canal which was running very fast with irrigation water. Man I was ticked off. People just don't pay enough attention to there driving. I'm just glad we are both still here today.
My legs felt pretty wack most of the run, I planned on doing 10, but cut it short to 8. My half marathon is next sat. in Hurricane, so I am getting excited for that. I would like to think i could pr in this but the way I have been feeling the past few weeks I just don't know. It's a crap shoot. But we will see. My total time today was 1:16:57, with an average pace of 9:32.
Mile 1. 9:20
2. 9:25
3. 9:53
4. 9:19
5. 9:29
6. 9:22
7. 10:23
8. 9:06 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
|
This week I'm going to tapper for my half marathon on sat. I don't want to risk an injury this close to the race. I just took it easy today and tryed to do an nice even pace. My total time was 41:25, with a 9:23 pace.
Mile 1. 9:33
2. 9:47
3. 9:32
4. 9:07
.41- 3:24
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
|
Easy miles today, I don't wont to over do for my half marathon this weekend.No hills today. Total time was 32:16, average pace was 9:16.
Mile 1. 9:48
2. 9:16
3. 9:00
.48-4:09 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Still tappering for my Half Marathon this week. Did some easy miles. Been a real stressfull week with my daughter's devorce in full swing. Total time was 32:33 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Hurricane Half Marathon (13.1 Miles) 01:52:06 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 11.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
|
The Hurricane Half Marathon was a blast. The weather ended up just right for a run, although there was a pretty good head wind through most of the run. Mile 1 was a warm up mile, just wanted to get the legs loose and ready to go, my split for this mile was 9:06. Mile 2 was starting to find a good rythum and hung with two guys fron out of country, one was from South Africa, the other was from England very nice men. My pace for mile 2 was 8:30. Mile 3 to mile 7 found some uphill and my pace slowed some, still hanging with the two guys from out of country, there goal was to get in under 2 Hrs. Mile 9 found some very steep down hill I was still feeling very good and pace was at 7:47. Miles 10 and 11 some more up hill still feeling strong. Decided to pick up the pace a little and said good-by to the guys out of country, Mile 12 pace was 8:39, and mile 13.1 pace was 8:01. All in all I felt good throughout the whole race, ended up being my second fastest Half Marathon.
Mile 1. 9:06
2. 8:30
3. 8:44
4. 8:44
5. 8:54
6. 8:59
7. 9:17
8. 8:44
9. 7:47
10. 8:08
11. 8:39
12. 8:39
13. 8:01 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.44 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.44 |
|
Today was a recovery run after Sat. Half Marathon. I just wanted to keep it at an easy effort and see how my legs feel after the Half. My legs a still a little sore but not to bad, and they do feel a little fatigued. My total time today was 1:06:46, with an avergae pace of 9:54.
Mile 1. 9:52
2. 9:57
3. 9:46
4. 9:34
5. 10:05
6. 10:22
This time in my half marathon race my I.T. Band did not bother me at all, I hope that means it has gotten stronger. I'll cross my fingers and see how it goes through the summer. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.43 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.43 |
|
Very slow miles again today, my legs are still a little wack I think it will take a week to get back to my old self. My total time today was 1:04:11, with an average pace of 9:58.
Mile 1. 9:41
2. 10:07
3. 10:19
4. 10:05
5. 9:52
6. 10:08 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
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Took it easy again today. I did my the Spanish Okes Golf Course route today, alot of uphill and some good down hill training. My legs a feeling a little better today from sat. Half Marathon. My total time was 1:17:08, with an average pace of 9:56. I think I will keep my pace ther this week and continue to recover from the race.
Mile 1. 9:52
2. 10:13
3. 10:01
4. 9:56
5. 10:06
6. 9:42
7. 10:08
.76-7:08
I made it into the SGM this year, so I have that to look forward to in Oct. next month I will be doing the Provo River 10 mile race, and them a couple of 10k's in July and the Provo River half marathon in Aug. should be a fun summer for racing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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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Wow I think Summer is here to stay. Today I ran my 8 mile loop around the Spanish Oaks Golf course. Very beautiful run. My legs are staring to feel better from sat. half marathon race. My workout today was about half uphill and half down hill. My total time was 1:20:33, with an average pace of 10:03.
Mile 1. 9:57
2. 10:14
3. 10:38
4. 10:03
5. 9:41
6. 9:46
7. 10:24
8. 9:45 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.55 |
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It was a little cooler today it was sure nice for a run. Today I did alot of uphill work out, tomorrow I will do about half uphill and half down hill. I plan on increasing my mileage this week and start cranking it for the summer races and the SGM. My total time today was 1:25:19, with an average pace of 9:58.
Mile 1. 9:52
2. 9:51
3. 9:56
4. 9:47
5. 10:29
6. 9:34
7. 10:24
8. 10:18
.55-9:10
I ran in my K-13's they are really starting to feel good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 |
|
Today was another nice day for a run. I did the Spanish Fork Golf Course loop and down through the river bottoms to the Bishops Storehouse and back up around home. Most of my training today was down hill, and I did'nt feel to bad. I feel like I recovered from yeasterdays run in good shape. I am going to start to keep track of my diet a little more and moniter what I eat during the day. I started the day out with a serving size of oatmeal and blueberrys in the morning, with a yogurt and some grape juice to drink, snacked during morning hour on trail mix and some fruit. For lunch I had a good salad with some chicken and water to drink, and snack on some more fruit. And of course lots of water throughout the day. For dinner tonight will do some spaggetti and a glass of choclate milk. My total time today was 1:37:27, with an average pace of 10:02.
Mile1. 10:01
2. 10:07
3. 10:15
4. 9:54
5. 9:49
6. 10:09
7. 10:03
8. 10:11
9. 10:12
Mile .71 6:42 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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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In keeping track of what I eat day we started out with some blueberrys and oatmeal with a glass of grape juice, snack for morn, was some trailmix, luch was a P.B. and honey sandwhich on 9 grain bread with some yougut and an orange, dinner was a tuna sandwhich on 9 grain bread, and an apple with some more juice. For my run I did a recvery from yeater days longer run of 9 miles, felt ok a little tired towards the las mile. My total time was 1:22:03, with an average pace of 9:57.
Mile 1. 9:48
2. 9:55
3. 10:12
4. 10:13
5. 9:47
6. 9:24
7. 10:54
8. 9:41 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.17 |
|
Breakfast: blueberrys and oatmeal and an orange, with some juice, I came home at half a day today because my granddaughter gets to go to make a wish today. She is on the heart transplant list and was nomanated for make a wish and was accepted, so we get to go and see what she wishes for up to Slat Lake City. I got my run in early and it was a short one. My total time was 51:17, with an average pace of 9:53.
Mile 1. 9:58
2. 10:06
3. 10:08
4. 9:50
5. 9:40
Felt real tired today, maybe from the extra mileage, tomorrow will be a full recovery day. I plan on running long early sat. morn. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.64 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.64 |
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I love sat. long runs early in the morining, there is not much traffic and it feels like you have the road to yourself. I did feel good today, after yesterdays recovery day. This week I feel like I got in a good week of training with up hill work outs and some down hill. I am very excited for this summers running season, I feel in good health and I hope my Lymphoma dose'nt return. My goal is no radiation treatments this year.I would like to pr on my summer races. In June I am planning on a 10 miler, in July a couple of 10k's, and Aug. a half marathon. Ending in Oct. with the SGM. There were alot of people out training this morning, seen Patrick and his gang, seem like a great group of guys. They are very fast , and I don't know if I would fit in with the group at there speed. My total time today was 2:03:43, with an average pace of 9:47.
Mile 1. 10:21
2. 9:52
3. 10:08
4. 9:57
5. 10:50
6. 11:38 Harry's Hill, kills me.
7. 9:08
8. 8:41
9. 8:49
10. 9:03
11. 9:41
12.64 9:50
Miles 8 and 9 I will count as fast miles for me. I know, I know I need to pick it up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Wow what difference a day makes in theweather. When I headed out the door for my run it looked like it my rain, so I took my rain jacket and headed out the door. I got up around the golf course and it started to poor, by the time I made gu corner I was soakin wet. I ended up cutting my run to a six miler, and called it good for the day. I will try and make the mileage up tomorrow. I did feel pretty good today until it started to rain, and it turned cold fast.My total time today was 58:00. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.19 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.19 |
|
The weather was alot nicer today. Perfect for running, nice temps a little on the windy side though. Today I went up around the spanish Fork Golf Course, some uphill training with alot of downhill. i ran down through the river bottoms to the Bishops Storehouse, and back up senic drive then home. My total time today was 1:37:40, with an average pace of 9:35.
Mile 1. 9:19
2. 9:32
3. 9:54
4. 9:44
5. 9:24
6. 9:36
7. 9:42
8. 9:58
9. 9:54
10. 8:57
I ran in my K-13's great shoe. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.55 |
| Recovery run today, my legs did feel a wack from yesterdays 10 miler. I did do alot of uphill work today to try and build some more leg strength. My total time today was 1:23:12, average pace was 9:72. Perfect day for a run, not to cold or to hot just right. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 | 0.00 | 0.00 |
| Don't know if I will get a run in today, my girl's have a dance recitale tonight, and we have to be there about the time I would be getting done with my run. Hopefully there will be time after that I can get in a few miles. Oh by the way looks like I will have a C.T. scan next week to check on my lymphoma cnacer. There are some new spot's just below my belly button that are flareing up, sore that wont heal up that kind of thing . Hopefully I won't have to have some more radiation, if so the timeing kind of stinks. So cross your finger's. Catch ya later. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.28 |
| Nice beautifull morn for a long run. I did feel good today had good leg strength and felt in a pretty good rythum all through the run. My total time for the run was 2:43:11, with an average pace of 10:01. It was an ok week of training allthough there was alot of family stress dealing with oldest daughter. Hopefully in time things will get better. Time will tell. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 3.52 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.52 |
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Nice run this morn. My wonderfull wife Wendy went with me, she rode her bike she did great, and it was also my fastest 8.5 uphill workout. My legs seem to recover really well from sat. 16 miler. My total time today was 1:15:56, with an average pace of 8.86.
Mile 1. 9:11
2. 9/;01
3. 9:16
4. 9:00
5. 9:25
6. 8:27
7. 8:49
8. 8:37
.52 4:05 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Today was a recovery run, my legs felt wack from yesterdays uphill workout. It was a great cool afternoon for a run. I seen soom deer about 20 yrds off the road and they just stood there and watched me run by. It was way cool, it reminded me of the movie were the guys was running naked with the carabou in Alaska. No I was not running naked with the deer. My total time today was 1:16:12, with average pace of 9:35.
Mile 1. 9:36
2. 9:39
3. 9:49
4. 9:43
5. 9:20
6. 9:29
7. 9:53
8. 8:38 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
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Another uphill workout today, my legs were very wack the mile and a half. My total time today was 1:24:56, with an average pace of 9:52.
Mile 1. 9:56
2. 9:50
3. 10:02
4. 9:50
5. 10:40
6. 9:28
7. 9:55
8. 9:45
.61 was at 5:29
Tomorrow is my oncology apt. hope everything turns out ok. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Today I only had time for five miler, busy night with alot of family things going on, I did'nt make it out until after 8 pm, nice and cool a good time. My legs are feeling very wack from all the uphill training this week. sat. morn early me and my Bro. Clay are going to run down Payson Canyon and get some good down hill training for SGM. we will be doing Payson once a month through the summer. Should be a fun run. my total time today was 48:53. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
Went for a nice run early this morn. with my Bro. Clay, we ran down Payson Canyon to get in some good down hill training for the SGM. We are planning on doing this once a month to get our quads in good down hill shape. The run staterd out just under 8 thousand feet with some very steep downhill for about 10 miles. Felt pretty good through most of the run, the last couple of miles I started to go wack. But we endured and enjoyed the run alot. My total time was 2:03:58, with an average pace of 8:50.
Mile 1. 9:07
2. 9:12
3. 9:06
4. 8:50
5. 8:38
6. 8:42
7. 8:39
8. 8:35
9. 8:28
10. 8:49
11. 8:50
12. 9:02
13. 9:03
14. 8:33
Thanks Clay for a great run this morn. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 |
| Very slow miles today, my legs are still feeling the effects of sat. long run down payson Canyon. Lots of latic acid in the quads. I took it real easy and basiclly got the miles in for today. My total time was 1:26:06, with an average pace of 10:28. Pretty slow I know but the quads are crying. Hopefully tomorrow they will be a little better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 |
| It has been kind of a bummer week for training. I came down with a bad cold at the end of last week and have been fighting it ever sense. Stuffy head and a bad cough deep in my chest, so I have been keeping the running on the down low to try and get over this. I did start to feel better today and went for an easy run. Total time was 1:21:14, with an average pace of 10:15. I will try and do a long run sat. morn early hopefully be feeling much better by then. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.41 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.41 |
|
It was sure a great morn for a long run, lots of people out training and getting ready for the summer race season. I have kind of struggeled with my training this week, I have a pretty good cold and I did not run tues. or wed, because of illness. Sorry Sasha I am only human. So today I tryed to make up some miles that I lost during the week. I think my cold is on the tail end and am starting to feel better, but I still took it easy today. My total time was 3:11:18 with an average pace of 10:24.
Mile 1. 11:10
2. 10:57
3. 10:44
4. 10:50
5. 11:38
6. 12:17 Harrys Hill, yuk
7. 9:39
8. 9:15
9. 10:05
10. 9:38
11. 10:01
12. 10:37
13. 10:10
14. 9:47
15. 9:49
16. 10:02
17. 10:47
18. 9:59
The last .41 was 9:19
I did feel like I had good leg strength today going up the hills. My legs seem to have recovered from last weeks down hill long run. Hopefully by mon. I will be rid of this cold. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 |
| This week I am plannning to run the Provo River 10 miler, so I will do a mini taper this week. My Garmin was not working for my run today so I only have total time from my trusty old Nike watch, and average pace. I was suprised at how good I felt after sat. long run of 18 and some change. My legs felt good and strong not tired just had good energy even though it was a little on the warm side. My total time today was 1:22:43, with an average pace of 10:30 Not my best 8 mile time but I do want to save some energy for sat. Oh I am still fighting this stupid cold, sinisus and a cough. I just wish it would go away. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.08 |
| I did not feel very good in todays training. My cold is still giveing me fits, I finally went to the doctor today and found out I have a real good sinus infection so he gave me an antibiotic and hopefully in a few days I will be feeling alot better. Sat. I have a ten mile race I am doing and wanted to try an pr. But I will see how the next few days go. I only could do 5 miles today I just felt pretty cruddy all the way around. My time was 50:23, I don't even want record my splits because it was not good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 |
| Just did an easy run of 5 today, stayed out of the river bottoms. No hills just flat and easy, my total time was 48:23, a little faster than yesterday, I have been taking my antibiotic for a day now and I can already see an improvment. So by sat I hope to be feeling strong for the 10 mile race. Catch ya tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.31 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.31 |
| Easy miles today, did not want to over do for sat. 10 mile race down Provo Canyon. the dats are starting to get very warm, and makes for a tuff afternoon run. I would like to pr on sat. we will have to see how we feel. The cold is on it's way out and am starting to feel good in that area. My total time was 42:53. I will take tomorrow off and rest and hopefullu feel good for sat. morn. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Provo River 10 mile (10 Miles) 00:00:00 | | 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 |
|
Happy Father's day to all the Father's on the blog. and those who ran the race this morn good job it was a fun run. Mostly down hill which is a good test for me. I would rather run uphill. Started out at the top of South Fork up Provo Canyon, ran down to catch the river trail that goes along the provo River abd ended at the shops at River woods shoping area. Before the race begin me and my Bro. Clay to meet Sasha and listen to his councel about running and training. He is not only a great runner but even a greater Human Being. Thankyou Sasha for makeing us feel comfortable.
I felt pretty good the first four miles had good energy, at the four mile mark I was at just over 31:00 min, after that my garmin lost it's signal and stopped working. It never got back on track after that. So i don't have any info after that. My goal was to pr in this race, my last 10 miler time 1:39:00, I think I ended around 1:21:00, well have to wait and see when they post the times. All in all it was a good run. I just looke up my finish time and I did pr, total time was 1:20:53 with an average pace of 8:04. Finished 6th in my age group. My bro. Clay did very well, he placed 1rst in his age group. Way to go little Bro. your awesome. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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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Very slow miles today, the temp. was a cool 95 degrees when I started my run today. I am up at 3 am each morn to be to work by 5 am, so my running takes place in the hotest part of the day during the summer. I did'nt run yesterday, after sat. race I helped my son move and i kind of wrenched my back. It was pretty sore on sun and yesterday, so I took it easy yesterday. It feels a little better today and was able to tolerate my run. My legs are still feeling wack from the race so todays run was not speedy by any means. My total time today was 1:24:29 with an average pace of 10:17.
Mile 1. 10:16
2. 10:15
3. 10:22
4. 10:17
5. 10:19
6. 9:55
7. 10:56
8. 9:57 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.23 |
|
The heat is on, very hot run today and i felt it every stride. When I headed out the door it was 96 degrees, ouch hot pavement. I do a lot of liquids during the day and I take a sports drink with me on my runs when it is this hot. My total time today was 1:21:28 with an average pace of 10:19.
Mile 1. 10:04
2. 10:10
3. 10:04
4. 10:01
5. 10:03
6. 10:19
7. 11:55 some good uphill training
8.9:53
Tomorrow I am going to sart doing weight's twice a week for upper and lower body strenghing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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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Today on my way home from work the temp. gage by the freeway said 98 degrees, and theone in my truck said it was only 96 degrees. I think mune sounds better. anyway it was another hot run. My legs are starting to feel better from sat. 10 mile race. I did alot of uphill work and they felt like they were a little stronger today. I will take tomorrow off and get on the road sat. at 5 am and do a long run of 18. I love sat morn runs nice and cool. My total time today was 1:22:33, with an average pace of 10:04.
Mile 1. 10:00
2. 10:06
3. 10:23
4. 10:10
5. 10:10
6. 9:41
7. 10:36 uphill steep
8. 9:43
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.41 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.41 |
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My run started at 5:20 am, it was nice and cool the but warmed up very quickly. For the most part I felt pretty good through the workout today, had some good uphill over Harry's and up around the golf coarse. And some down hill on canal road. My total time was 3:02:22, with an average pace of 9:54.
Mile 1. 10:35
2. 10:34
3. 10:42
4. 10:40
5. 11:15 start of harry's Hill
6. 11:49
7. 10:07
8. 9:24
9. 9:18
10. 9:00
11. 9:27
12. 9:35
13. 8:53
14. 9:24
15. 9:34
16. 9:29
17. 10:00
18. 9:01
Tomorrow a day off and then start another weel of training. I think there are 15 weeks until
SGM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.24 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.24 |
| Today the heat is back on and I could feel it ooozing from every pore today, 96 degrees when I began my run. Today I went up River Bottoms road, around the golf Course, and then down Power House Road. Most an uphill work out today which My legs did feel good on the uphill but a little shaky on the down hill today. They may be a little wack from sat. long run still. My total time was 1:21:20, with an average pace of 9:53. Mile 1. 10:09 2. 10:00 3. 10:13 4. 9:47 5. 9:50 6. 9:31 7. 10:21 8. 9:23 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.24 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.24 |
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I did the exact same run as yesterday, but did it in reverse, this way you get more of a down hill workout, with the first 3 miles up hill. It was just as hot as yesterday, and the heat is starting to wack me out. Kind of felt a little on the tired side today. My total time was 1:21:47, with an average pace of 9:56. Really felt K.O.ed
Mile 1. 9:51
2. 10:03
3. 10:17
4. 9:44
5. 9:31
6. 9:17
7. 10:52 uphill
8. 9:59
Next week I plan on doing the 4th of July 10k with my Bro. Clay. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.63 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.63 |
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Good afternoon to you all, another hot day and a good uphill training run. I felt alot stronger today with alot more energy even though the temps were still in the upper 90's. It would be nice if we would get some of those summer monsoon rains, then it would be hummid. Never satisfied are we. My total time today was 1:26:33, with an average pace of 10:02.
Mile 1. 10:16
2. 10:28
3. 9:53
4. 9:31
5. 10:35 Big uphill
6. 9:57
7. 10:07
8. 10:09
The last .64 was 8:54. I will take tomorrow of and do a long run early sat. morn. see then. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.40 |
|
Got up at 4:15 a.m. got on the road at 5:00. First few miles warm up, went on my Harry's hill up around the golf course and home route. Felt really good today. Had lots of energy at the end of my run. Seen Clay at about mile 10, and chatted with him for awhile, he said he was going to do 15 today. Met my wife up at the golf course, which gave me the extra energy I needed. Total time today 2:58:00, with an average pace of 9:40, if I can hold this pace for the Marathon, I can finish in 4:16:00. Today was a pr for an 18 miler, my goal was 3hrs or less. I hope I can continue to improve and get stronger as the weeks get closer to the Marathon.
Mile 1. 10:25
2. 9:58
3. 10:18
4. 10:34
5. 11:01 Harry's Hill
6. 10:59
7. 9:24
8. 9:31
9. 9:55
10. 9:16
11. 9:01
12. 9:36
13. 9:33
14. 8:58
15. 9:10
16. 9:10
17. 9:31
18. 8:24
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.24 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.24 |
|
Today when I arrived home from work the temp was 101 degrees so I got on the internet it said the same thing but the wind chill factor had it down to 92 so I thought what the heck it is actually cooler than last weeks 96. i dring alot of water during the day and take power aid with me on my run so I do just fine in this hot weather. I just did a recovery run today after sat long of 18 plus. My legs felt really good today not tired at all, I did get a litle run down toeards the end because of the heat. My total time today was 1:21:27, with an average pace of 9:53.
Mile 1. 9:46
2. 9:50
3. 9:55
4. 10:01
5. 10:07
6. 9:41
7. 10:42
8. 9:27
I will take tomorrow off I plan on doing the 4th of July 10k in Provo. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Provo Freedom Festiful 10k (6.2 Miles) 00:50:16, Place overall: 204, Place in age division: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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This 10k was a bit more challanging than my last 10k. The first .8 was all uphill and the start was very congested. Over 2500 runner's which made for a very tricky start. For the most part I did feel good I feel like this year I am running my races faster than last. I thought maybe I did a pr but I missed it by 10 seconds. My last 10k was 50:04. But it was all down hill. Todays 10k had a good hill at the begining and the last .5 mile was uphill. I placed 14th in my age and 204 th overall. My mile splits were as follows. Average pace was 8:06
Mile 1. 8:51
2. 7:27
3. 7:52
4. 8:02
5. 8:13
6. 8:17
.2 was 7:31
I ran this race last yr. and did it 54:11, so a good improvement over last yrs. I feel like I am on the right track with my training, and my goal to do SGM in 4:30:00 this year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.21 |
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I did a little recovery run after yesterdays 10k race. I was supprised that I was'nt sore or stiff this morn. I actually felt pretty good and was able to maintain a comfy pace for me. It felt good to have a couple of days off from work and got to run in the early morn instead of in the afternoon when it is so hot. I love early morn runs. My total time today was 1:19:29, with an average pace of 9:41.
Mile 1. 9:59
2. 9:41
3. 10:37 some good uphill training
4. 10:03
5. 9:13
6. 9:03
7. 10:04 More uphill
8. 9:04
The .21 was at an 8:16 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.13 |
| I was up at 4:30 am to do my long run, felt really good this morn. was hopeing to do a 20 miler. Started out my long morn run routine with some light strecthing, ate a cliff bar. took a shot of carb boom, some ibuprofen, and took a cooler of water and sports drink out to GU corner. It was about 5am and it is still a little dark so I try to run towards the center of the road. About a block into my run I heard and felt this popping noise in my letf ankle an went to the ground. I immeditley thought I had broken my ankle. I layed there for a few minuets trying to get over the nauseating feeling in my stomach, and prayed dessperatley that my ankle was not broken. I totally rolled my ankle over somthing, but I did not see it. As I layed there and looked back in the road I could see this lump right were I had been running. I hobbled over to the lump and discovered it was a potato, yes a stupid potato in the middle of the road. Man Iwas so ticked off. Who would leave a stupid potato in the road? Anyway I tryed walking on my left foot and it did'nt feel to bad, so I thought I would run out to GU corner and see how it would do. Stupid thought, because by the time I got to GU corner my ankle was pretty sore . So I hobbeled home and took my shoe and sock off. My ankle was already swollen and starting to change to a black and blue color. I have been iceing it off and on and hope to get back out on the road soon. Does anybody know how long I should give a sprained ankle to heel before I start running on it again? This has me so ticked off I was really getting into my marathon training and getting excited about SGM. Moral off the strory I guess is watch out for stupid potatos in the road, arrrrrrr. I managed to get in 4.13 miles in 45:35. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I went to the foot Doc (AKA John Black) yesterday to have them x-ray my ankle, he's a great Doc by the way, there dose'nt seem to be any major breakage, althuogh there is one very small bone with some slight breakage. So all in all it's mostly a pretty good sprain. I will continue to keep it elavated and ice pack. The Doc said maybe this weekend I could test it out on a small run. This is driving me nuts to not be able to go for a run, I enjoy it so much. I should still be able do have enough training weeks ahead for SGM. I am looking forward to this weekend to test out my foot, until then I will do my best to just rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My ankle is still very unstable, the sweelling has gone down some but it is still pretty tender. I will keep iceing it and keeping it up, I really hope that on sat. I can test it out and hope it will be ok. So I'll keep my fingers crossed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My ankle is still a little on the swollen side. So I will continue to ice it and keep it up. I am starting to walk more normal, so hopefully sat. morn. I can go for a run. I thought maybe I would do eliptical today, but there is still some soreness so I will continue to be patient and wait this sprain out. i don't want to try it to early and risk more injury. On sat. it will have been one week, so we will see then. Wish me luck. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
| It has been one week sense I turned my ankle, so this morn. I decided to go for an easy 5 miler and test it out. The first mile it felt pretty stiff, but by mile 2 it started to loosen up and really did'nt bother me to bad after that. It is more sore towards the inside of my left ankle but not to bad. Right now I am iceing it down there dos'nt seem to be any sweelling. My total time today was 50:53. I will not put down mile splits today. My plan for the coming week is to do easy runs and see how my ankle responds. Right now it feels like maybe about 75% there. Hopefully next sat. I can resume my 18 plus milers and get back into training for SGM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
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Today was another easy run to test out my ankle. Like sat. the first mile my ankle was a little sore. But after that it seem to loosen up and felt pretty good. Did'nt really push it ast all juszt tryed to keep a comfy pace. I think the heat kind of got to me, but we will just have to try and get used to it again. My total time was 1:02:40 with an average pace of 9:57.
Mile 1. 9:51
2. 9:45
3. 9:47
4. 9:50
5. 10:53
6. 9:51
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.21 |
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Another easy does run today. My ankle is still a little sore from being sprained a weel and a half ago. But it is comong along and seems to lossen up after a mile warm up. It is amazing how much leg strength you can loose in a week of not running. I can feel a difference when doing hills. Hopefully it well come back soon. My total time was 1:23:21, with an average pace of 10:09.
Mile 1. 10:14
2. 10:16
3. 10:26
4. 10:20
5. 9:52
6. 9:51
7. 10:48
8. 9:43 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
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Very slow today just trying to get back some kind of rythum. My ankle seemed to lossen up alot sooner today,so I think it is getting closer to being 100% maybe we are at 80%. We wont press to hard just try and keep her steady. Nice rain some thunder during my run today, it felt kind of good to get wet from good ol Mother Nature. My total time today was 1:22:51 with an average pace at 10:06.
Mile 1. 10:07
2.9:58
3. 9:58
4. 10:13
5.10:30
6. 10:12
7. 10:33
8. 9:32 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Just another low key run today and try to keep it simple until I feel good about my ankle recovery. It was 100 degrees when I got home and on the road for my run. Hot, Hot, Hot. My legs have felt a little on the tired side this week, I know that last weeks lay off kind of hurt me a little. But we will get back into the rythum soon. My left leg is the one with the bad ankle, and it feels srtonger than my right one, pretty weird stuff. My total time today was 1:10:42, with an average pace of 10:06.
Mile 1. 10:19
2. 10:23
3. 10:26
4. 10:19
5. 10:05
6. 10:28
7. 9:13
I am still iceing down my ankle after each run and then icey hot on before I go to bed. There is a 10k race next tues. I might try and run it we will see how the ankle is doing, so maybe. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.23 |
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I have missed my sat. morn long runs the past few weeks, it was wonderful to feel good and get in an early morning run for a change. My ankle is coming along and is around 85% to 90% there, so I hope in another week or so I will be through this battle it has been a rough couple of weeks. It was nice to meet my Bro. Clay out on the run today he was patient enough to do a few slow miles with me. My total time today was 3:07:50, with an average pace of 10:18.
Mile 1. 11:02
2. 10:03
3. 10:20
4. 10:34
5. 11:15
6. 10:54 Harrys Hill
7. 10:18
8. 10:38
9. 10:44
10. 10:43
11. 9:52
12. 10:10
13. 9:41
14. 9:39
15. 9:40
16. 9:46
17. 10:30 400m hill out of river bottoms
18. 9:55
I started out slow today was'nt sure about my ankle, But I did try and finish strong. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
speedy Spaniard Road race (6.2 Miles) 00:50:18, Place overall: 133, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 6.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.63 |
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Today my Bro and I ran another 10k race, pretty fun lots of people, and a nice morning, was alittle on the muggy side but very injoyable time. I wanted to try and get in under 50 min. and try and break that mark, missed it by about 20 seconds. I am going to try and do more speed work with some tempo runs at the 8 min. mile mark and see if I can improve. My bro clay ran a good race set a pr for him, so good job Bro. My ankle was a little stiff at the begining but seem to loosen up rather quickley and was not a factor, after the last couple of weeks of working to get my ankle back to normal I feel good about my effort today. SGM is comimg pretty quick, starting to get excited. Runner's Card had my time at 50:18, my Garmin showed 50:05 with only 6.13 miles, so I don'y think the course was accurate. average pace was 8:05.
Mile 1. 8:28 uphill
2. 7:43
3. 8:06
4. 8:19
5. 8:22
6. 8:12
.13 was at 6:54
We will keep working hard I hope no more injury's between now and SGM. Knock on wood. After the race did alittle recovery run back to my house 1.5 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
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Nice recovery run today after yesterdays 10k race. The weather was alot cooler this afternoon, and it felt nice to have some overcast cooler weather. Still pretty muggy and ther was a good stiff breeze out of the canyon that was fun to fight exspecially around the golf course. My ankle was a little stiff at the begining, but lossened up quickley. My legs are pretty wack from yesterdays race. My total time today was 1:22:00, with an averge pace of 10:00.
Mile 1. 10:23
2. 10:22
3. 10:28
4. 10:20
5. 9:52
6. 9:30
7. 10:10
8. 9:09
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.21 |
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Today my legs had absolutely no mojo. It was all I could do to finish my run. Most of my workout today was uphill, but I have done this route many times and have had tons of energy.My ankle seems to be almost 100%, I will give it 90% there. SGM date is creeping closer and closer sure hope I will be ready. My total time today was 1:23:40, with an average pace of 10:20, very slow miles.
Mile 1. 9:58
2. 10:34
3. 10:28
4. 10:18
5. 10:30
6. 10:27
7. 11:02
8. 9:40
Ever sense I hurt my ankle my times are getting slower and slower. I need to get me some motovation. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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I had to go into work at 5 am this morning so I was not able to get in a very good long run today. I ended up working most of the day. So when I did make it for a run it was'nt until 5 pm this afternoon. It was still pretty hot and that seemed to zap my energy for the run and ended the attitude for a long run. I only put in 10.5 for today. I did'nt feel very good at all and my legs seem to be wack still from tues. 10k race. I have been making a better effort at going to bed early but I just seem to lay there without any great quality of sleep. My total time was 1:45:35, with an average pace of 10:04.
Mile 1. 9:44
2. 9:30
3. 9:52
4. 9:48
5. 10:17
6. 10:13
7. 10:50
8. 10:21
9. 10:38
10. 9:52
and the .5 mile was 9:06
perhaps next week my training will go better, SGM is coming quickly. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.03 |
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I got home from work today about 4 pm, the old temp. was at 101 degrees. Looks like a good time to go for a run. So O strapped on the old shoes took some hydration with me and away we go. I felt a little better than I did on sat. run but it was so hot it did'nt feel much like pushing it. I did my 8 mile route up around the golf course. The wind was blowing pretty hard out of the canyon so I had a good head wind for a while. I was coming down power house road and I could see some smoke up ahead, as I got closer there was a pretty good fire going in the field next to the road. I could here the fire trucks coming and they seem to get under control pretty fast. My total time today was 1:20:00, with an average pace of 9:58.
Mile 1. 10:21
2. 10:22
3. 10:25
4. 10:04
5. 9:37
6. 9:20
7. 10:13
8. 9:28
I think I will give my ankle one more week and then start doing some 8 min. mile tempo runs and see if I can get my times down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.19 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.19 |
|
Not as ot today nice overcast, although a little on the muggy side. I did a few warm up miles today and thought I might try and push it a little harder. For the most part I felt pretty good and my ankle did'nt give me any problem. My average pace was a 9:31 with a total time of 1:17:58.
Mile 1. 9:55
2. 10:01
3. 10:22
4. 9:42
5. 9:22
6. 9:21
7. 9:10
8. 8:35
A litttle faster but along way to go if I want to pr in the SGM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
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I was able to get my run inbetween the thunderstorms. It was nice to have cooler day. My legs are a little wack from yesterdays run. But I felt ok and was able to keep it going. My ankle as far as running seems to be a non-issue, it dos'nt bother me running. But it is a little tender to the touch. I am having a hard staying motivated in my training, the only thing that keeps going is I want to run the SGM bad. This sat. my Bro. Clay and I are planning a long run down payson canyon it should be a great time. My total time today was 1:19:45, with an average pace of 9:44 a little slower than yesterdays but that's ok I was never very speedy.
Mile 1. 10:03
2. 10:14
3. 10:09
4. 9:51
5. 9:51
6. 9:25
7. 9;35
8. 8:54
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.01 |
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Had to wait until the thunder shower was over to get my run in, sorry Sasha but I refuse to run in a lighting storm. The ran sure made for a nice cool run tonight. For my training today I keeped it on the flat and did only a few hills, I do alot of hills during the week and decide today to take it kind of easy. So I went out to Harrys Hill and back home, and felt pretty good through most of the run. Sorry I don't have any fasenating potty stories to tell like my Bro. Clay. My total time today was 1:26:03, with an average pace of 9:33.
Mile 1. 9:45
2. 9:43
3. 9:36
4. 9:39
5. 9:28
6. 9:19
7. 9:28
8. 10:00
9. 9:02
I will tkae tomorrow of and do a long with my Bro. Clay down Payson Canyon Sat. morn., then off to Disneyland for a week. Yes I am taking my running gear with me. I have'nt told my wife yet, opps. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Did Payson Canyon down hill run this morn. It was a blast to go with my Bro. Clay. He is a pretty funny guy to hang with, and is good for a laugh. I felt good for most of the run, the last mile was pretty tough. when ever I run with Clay he makes me push myself a little harder than I usually do, it was fun. My total time was 2:03:43, with an average pace of 8:50.
Mile 1. 8:51
2. 8:52
3. 8:43
4. 8:34
5. 8:01
6. 8:45
7. 8:55
8. 8:58
9. 9:00
10. 8:26
11. 9:10
12. 8:52
13. 9:07
14. 9:21
Right now my family and I are in Vegas for a night, then tomrrow we will head to Disneyland for the rest of the week. I plan on do my training in Anahiem before we go into the park each morn. Hopefully. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.11 |
| I don't have times for this week, my Family and I were in Disneyland for a weeks vacation. I did manage to get in 4 days of running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
|
Another nice run this morning, the weather here is cool and hummid but nice for a run. It's time to get cleaned up and head into the park. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| Ran through Down town Disney this morn, alot of people up early and heading into the park. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| This will probably be my last run for the week, we are heading home tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 |
|
Will todays run had alot of different elements incorporated to make it interesting. When I started the temp was at 100 degrees, there was a strong wind coming out of the canyon which gave me a strong head wind for half and a tail wind for the last half. The last 1.2 miles it started pooring rain, big rain drops that stung when they hit you. the weird thing was the sun was still shineing, so kind of a different run. I think being in the higher altitude kind of took the wind out my sails a little bit, so the run kind of kicked my butt today. Total time was 1:19:46, with an average pace of 9:42, I think my ankle is pretty much at a hundred percent so I think we are doing will in that area.
Mile 1. 9:56
2. 9:57
3. 10:00
4. 9:50
5. 9:38
6. 9:43
7. 10:01
8. 8:53
Most of my workout today was uphill, SGM is getting closer, yikes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.22 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 |
|
I thought that I would try and do some speed work today, now that my ankle is feeling 100%. Yesterday I felt pretty wack all through my run. I don't know if I'm drinking to much water and washing out to many electrolites. This morn I woke up and had a real bad cramp in my left calf muscel, it hurt bad. So today I drank some sports drink 20 oz about an hour before my run, and then another 20 oz during my workout. so we will try and see if that helps. My total time time today was 1:16:34, with an average pace of 9:19.
Mile 1. 9:30
2. 8.00
3. 9:49
4. 9:41
5. 9:32
6. 9:34
7. 8:50
8. 9:43
I did do an 800m pick up during mile 7 to se if I had anything left I could'nt hold it to an 8 min mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Today was a recovery run after yesterdays speed workout. My legs felt a little on the wack side but we pushed through it. It was hot at the start but by the end it was overcast and very windy. Mile 7 was all up hill but most of the run was flat to down hill. My total time was 1:18:58, with an average pace of 9:48.
Mile 1. 10:05
2. 9:52
3. 10:11
4. 9:56
5. 9:54
6. 10:05
7. 9:18 all uphill
8. 9:12
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.22 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 |
|
Today was a nice run the temp was alot cooler in the low 90's and overcast with a little wind which made for alot better conditions. I felt ok most of the run try to do a couple of 800m pickups and try and get in alittle speed work before the tapper into SGM. My total time today was 1:18:03, with an average pace of 9:30.
Mile 1. 10:14 warm up
2. 9:07
3. 9:57 uphill workout
4. 10:22 steap hill
5. 9:23 flat
6. 8:37 800m pickup with 800m recovery
7. 8:39 800m pickup eith an 800m recovery
8. 9:52
I will take tomorrow off and do a long run of 18 plus on sat. So far this week I hve felt pretty good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.25 |
|
It was nice to be able and get out early and do a long run. It was a beautiful morning, nice and cool but a little on the hummid side. It did rain a little bit off and on, not to bad just enough to cool you down. There was alot of Lighting in the North end of the valley, some on the south and west. It made for a great show at 5 am in the morn. It felt pretty good through most of the workout today, got a little tired towards the end but we managed to pull through. I turned my Garmin off at mile 6 which is the top of Harry's Hill, there was a lot of lighting and I did'nt want to give any chance to becoming a conductor for it. So I dont have any mile splits from mile 7 and on. It did take a little over three hrs by my cell phone clock.
Mile 1. 10:07
2. 9:36
3. 9:45
4. 9:52
5. 9:55
6. 11:05 Harry's Hill |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
|
Today I wanted to do a recovery run, I am still a little wack from sat. long run of 18 plus. It was alot cooler today than it has been in the afternoon, and I actually did'nt feel to bad so I extended a couple of more miles. I keeped it at a real easy pace and felt Like I could have run for a long time. My total time today was 1:36:22, with an averge pace of 9:35.
Mile 1. 9:45
2. 9:59
3. 10:00
4. 9:51
5. 9:48
6. 9:08
7. 9:30
8. 9:25
9. 9:49
10. 8:41
I did alot of uphill and downhill work today. I felt pretty much in control, and felt like I had a good rythum going. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.14 |
| I took it easy again today my legs are feeling wack. Just tryed to do what my body would let me. After my run i done some streching and I might have pulled a muscel in my left buttocks. It does'nr feel to bad so I hope it will be ok. My total time today was 1:20:38, with an average pace of 9:51. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.06 |
| Before my run I streched real good my left buttocks is still tight, by the time I got done with my run it was really tight and is difficult to walk. I hope it is nothing serious. My total time was 1:22:14, with an average pace of 10:12. I my my muscel pull is'nt anything serious, it 's to close to the SGM. Yikes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 | 0.00 | 0.00 |
| I am taking today an tomorow off from running, I hve a pulled hamstring. It is painful to walk let alone run on it. The weird thing is I don't even know when it happend. So today I have be streching and useing ice, we will see how we are doing on sat. morn, hopefully I will get in maybe a 10 to 12 miler. I will just have to see how it feels. What a bummer SGM is getting so close. I hope it heels quickley. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.05 |
|
I tooka few days off to see if my hamstring would get better. I went for a little 6 miler, and the paim is still there. I did'nt do any streching before I went out, but I did strech godd after I was done. It seems to bother me the most after I have been sitting and then get up to move around. It is pretty sore. I don't s any change from last week so I think this is going to take a while to heel. I may have to pull out of SGM. I really don't know what to do. Man I am starting to grt bummed. My total time today was 1:04:24, with an average pace 10:39, i was going pretty dang slow and the thing still bothered me.
Mile 1. 10:25
2. 10:34
3. 10:45
4. 10:50
5. 11:07
6. 10:13
Man this is so frustrating. Help!!!!!!!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 | 0.00 | 0.00 |
| My leg was really sore this morn when I got up, I tryed stretching it through the day so I could try and run this eve, so I went out when I got home from work and after a mile my leg hurt so bad I had to stop. I don;t know what to do, this is so frustrating, maybe I will just have to stop and let it heal. Man this is really starting to bum me out SGM is only a month away, what to do, what to do. I think maybe I will try a bike and see if I can keep some kind of fitness for the marathon. I don't know. Dang!!!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 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 | 0.00 | 0.00 |
| No running again today My left leg is so sore. I have diceded to take a week off and see if I notice a difference. I will try running on tues. I am going to run SGM even if I have to crawl across the finish line. I ran 2 races in Washington county this year so I would'nt have to go through the lottery. I trained all last winter in sub freezing temps. I guess this is why I am so bummed out about having this injury only a month out from the marathon. I quess no pain no gain. I will do my best to try and stay focused on getting my leg better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 | 0.00 | 0.00 |
| Another day off from training. My leg is still on the sore side and I don't think it can tolerate any running at this time. I am leavinmg for Las Vegas late Friday afternoon to help my daughter move. We will be coming back on Mon. I hope to resume running again on tues. Cross my finger's and my toes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.12 |
|
Let's see I quess the good news is that I was able to get my daughter moved in Las Vegas over the weekend. The bad news, I went for a run today to see if my leg is doing any better, by the time I reached my first mile it was just as sore and hurt just as much as a week ago. That is going on three weeks now, and during those weeks I have only managed to run three times. I'm not even sure what kind of injury it is. Its a spot right on my buttocks left side, very painfull during and after my run. Does not seem to be healing very fast. At this point I would have to say SGM is a very remote chance of doing this year. My whole left leg is very weak and feels like it is going to give out at any moment. I will give this one more week amd make a final decesion for the marathon next week. Man this stinks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My leg was very sore when I got up this morn. did my best throughout the day to try and do some streching. No running today, I did do 30 min. on the Nordic Track eliptical. My leg did'nt hurt at all while doing the eliptical. I also did some light weight training on my upper body and legs about 20 min. worth. I will continue to do the eliptical and streching, and run out on the road when my leg feels like it. I will give this another week maybe two to see if I notice any improvement. If I have to pull out of the SGM this year there will always be next year. Pray for me baby. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Ran on the eliptical today ground out 35 min worth of a workout, and I also did some light weight training on upper and lower body 20 min. I have also started taking some anti-inflamitory to see if this will help my leg. I will try and do a light run on Mon. and see how things go. If there is no improvement then I will pull out of SGM , hopefully get healed up and start to look towards Ogden Marathon in the spring along with my Bro. Clay. He is pulling out after the news he got at the doc's today. We both have worked pretty hard for SGM this past summer, it is kind of a downer, but there will be other opportunities to do SGM again. You work hard and sometimes it's a crap shoot to see if you stay injury free. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did 35 min. on the eliptical, my leg might be a little better Maybe I will try a small run tomorrow just take it easy and see how things feel. My Bro. Clay backed out of SGM today. I feel bad for him he such a great Bro. It's hard to see his hard work and then to have an injury that side lines you for a while. I am keeping my fingers crossed and hope that this week will see some improvement on my leg. If not wewill back out also and shoot for Ogden in the spring. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.23 |
| Just went slow and easy for a couple of miles se how my hamstring would react it was kind of disapointing. At mile two I stopped to do some light strecthing and began my run again and I could not run, my hamstring hurt way bad. So I just turned on my tunes and walked home two miles. Tomorrow I will back out of SGM. I will cross train with my eliptical get my leg better and train for Ogden in the spring. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today we took the Mt. Bike for a ride was gone for an hour or so. I did not take my Garmin with so I don't know how many miles but we did do lots of hills, it felt good to get in a decent workout. My hamstring did not hurt on the bike so while the weather stays good I will cross train with my bike, eliptical, and some weight's. Hopefully this will keep me in shape for when I start back out on the road running. Oh, and I cancelled my SGM today, we will get a guaranteed entry for next year, look out Ogden here we come. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 | 0.00 | 0.00 |
|
Today I finally felt like I got in a good workout. I started off with 40 min. on the eliptical doing four 5 min workouts in the performance range around 100 rpm's and the rest in the endurance range. Then I did 20 min. of upper and lower body weight training, and then went for a bike ride for 55 min. which ended up at about 14 miles, it ended up being a couple of hours of training. It felt good to get in a good hard workout. My hamstring dose'nt bother me on the bike or the eliptical. I will stick with these three until I feel that my leg can handle running again. I will give it about a month and see how things feel. My goal is to loose 10 pounds by the end of the year, come back running lighter, stronger, and faster. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Todays workout was a recovery after yesterdays grind. I start with the eliptical 40 min worth alternating every lap from the endurance level up to the performance level. Then it was time to strap on the MT. Bike and do another ride. lots of uphill pretty much felt a burn in both legs during the bike woekout. Did 11.5 miles in about 48 min. Needless to say my legs are feeling a little wack today. I think the bike is good it works different muscels which will help me when I get back to my running workout. That;s about the size of it. My hamstring is still alittle on the sore side. I whish this would begin to get better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another day on the fun eliptical, alternating every other lapin the performance range, and the endurance range. Just did a 30 min workout today, then we did 25 min of upper and lower body strength training. My hamstring is still a bother don't know what to do or how long togive it to heal. So we will do our best to keep plugging along. That's about it for this old dog. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not a whole lot to report today. I did 40 min. on the eliptical, alternating every other lap with a performance workout then recovery lap in the endurance. It is starting to get boring but this is what I can do until my leg feels like hiting the road again. I also did 25 min. of upper and lower body weight training. So that's about it for today. Tomorrow we will be doing the eliptical and ride the Mt. Bike. See ya!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today we did the eliptical for 30 min, and then took advantage of the nice weather and road the Mt. Bike for 45 min. Not much more to say than that. I think in a couple of weeks I will try a lite road run. See ya. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| We hit the eliptical again today, nothing spectacular. I did 40 min. kept it between 90 and 95 rpms kind of on the tired side today. I also did 25 min on upper and lower body weight training. Remember if you ain't running your walking. In the famous words of the great Mike Brady, your never really lost, because were ever your at, that's were you'll be. Man I can't wait to start running again, I'm going loony. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing to exciting today 40 min. on the eliptical and 25 min of upper and lower body weight training. I think I will give this leg another week and try a small 3 miler. I sure hope it will do better. Cross my finger's and my toes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| If anyone really gives a hoot I have been laying low for a while and trying to get my hamstring to heal up. The first week of Oct. I took off and did no exercising or running at all. The last 2 weeks I have been hitting the Nordic Track 5-6 days a week, with upper body weight training. My hamstring was feeling good the past week. My goal today was to do a 2 mile run at a very easy pace, by the time I went a block the old hamstring started hurting again. Needlesss to say I am desappionted that this just dos'nt want to let go and get better. I am thinking of a cortazone shot maybe that will help. I did 10 min. on he eliptical after my 2 miler which took 22 min. and some change. I also did 20 min. of upper body weight training. Tomorrow I will go back to the eliptical. Oh well. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 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 | 0.00 | 0.00 |
| My leg this morn was a little sore but not as bad as last night before bed. After work today I did my N.T. for 30 min. and then did 30 min of core strengthing. My leg feels ok right now, I think tomorrow I will try another 2 miler and see if I can move back into this slowley. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.07 |
|
I know why I-Pods were invented. They are awesome for runners. Man your favorite tunes on a nice sunny october day in the mid 60's, what a runner's high. Today my hamstring felt recovered enough to do an easy 2 miler, it actually felt better running today than it has been. Still diffenitly some soreness. But if it recovers in a day or so and I can run I will take it for now. It kind of stinks to think that back in July and August I was averageing between 50 and 55 miles a week. For now I will build my base slowley again, no hills or speed work for now, just bulid easy. This is by far the worst injury I have had, I guess becasue I am an old man it takes longer to heal. I think this is the Lords way of humbling me. During the summer months I did'nt do anything to keep my core strong,. I kind of backed off from the strenght training. This has diffenitly taught me a lesson about keeping the core area strong to help fight against injuries. I will never slack that part of my training again. My total time for the 2 miles was 21:58. I also did 20 min on my eliptical, and 25 min. of weight training on my upper body. I also did 140 crunches and will build to at least 200. Tomorrow eliptical and weight's, then on Friday I will try running again. Catch ya later alligator.
Kayono's Blue and Silver. Awesome Shoe |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not a whole lot to report today. This Morning my hamstring was a little sore from running outside. But by the end of day and lots of stretching it feels really good tonight, hardly even noticable. So tomorrow I will try another short easy run. Today I did 30 min on the eliptical and 20 min of weight training on the upper body with some more crunches. Hopefully my hamstring is begining to heal. cross my finger's. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Another runner's high day today, love these fall temps for running. There was a little yuk in the air, but according to Dan Pope the air quality was still in the good range. My hamstring was felling ok during my run today infact it was a lot less than wed. run so hopefully this thing is begining to be on the mend. This has lasted over two month's. I will not do any hills or speed work untill all the discomfort is gone. My total time today was 25:12 with a very slow and easy 10 min pace. After my run I did 25 min. on the eliptical and about 140 crunches. No weight's today, We will take a break and hit them tomorrow. Have a great weekend.
Kayano's Blue and Silver |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.22 |
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Strapped on the Blue and Silver Kayano 13's after work and went for a very easy run. Decided to extend a mile today and see how the hamstring would hold up. It was a little on the stiff side to begin, but seem to lossen as I went along. I went down in the river bottoms today, I have'nt been down in for a couple of month's. Did the 3 mile loop with some change. After I did 25 min of core strenghting with some weight's and 150 crunches. My total time for the run was 33:41, mile splits were as follows,
Mile 1. 10:18
2. 10:55 some uphill
3. 10:20
So my hamstring is still a little tender, but I think it is coming along, rather slow though. We will just try and hang in there. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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My hamstring was a little on the sore side this morn. after yesterdays run. But by the afternoon and some strecthing during the day it felt ok to do 30 min. on the eliptical. After of course I did 30 min of weight training on the old upper body. I did 190 crunches, almost to my goal of 200. I plan on doing a run outside tomorrow of at least 3 miles maybe more depending on how the hamstring feels. See ya then. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
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Nice day for a Halloween eveining run. Started off thinking doing another 3 miler, but by the time I got to the river bottoms my hamstring was feeling ok so I did my 5 mile loop, out to GU Corner and back. This run has a couple of small hills that are only about 400m long. I was able to handle them ok. I was almost to GU Corner and my Bro. Rambo Jr. drove by and waved gave me little boost up the hill. Hello Rambo!!! On the way back felt ok, the last 1.25 miles my hamstring was a little tired but did not hurt like before. Dan Folgalber's Nexus and U2's It's a Beautiful Day helped me forget the discomfort. I have ran with much worse pains. All in all it felt good to be down in the river bottoms again. My total time was 52:15 pace miles are as follows.
Mile 1. 9:39
2. 10:10
3. 10:11
4. 11:00 Hill
5. 10:08
I also did 25 min. of upper body weight training to work on the old core strenght.
Kayanos silver and blue |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.13 |
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I decided today to try running two days in a row and see how my hamstring would do. It did'nt feel any more sore than yesterdays run and I've run with alot worse pain before and done just fine. It took about a mile for it to lossen up, once that was accomplished it felt ok. I slowed way down from yesterdays run so as not to stress it out to bad. Last year goal was to increase from running 3 days a week to 5 and I did that until I started having hamstring injuries. So my goal for this coming year is to try and do 6 days a week. Sasha says that you do not get injured from running 6 days a week. So Sasha I'm going to put your theroy to the test. My total time today was 54:53, with an average pace of 10:41.
Mile 1. 10:36
2. 10:55
3. 10:56
4. 11:33
5. 9:41
The last mile I felt strong and hardly any discomfort in my hamsrting. I felt like I could run at this pace for a long time. But we will keep it on easy street for a while. I did another 25 min. of upper body weight training to keep the core strong.
Kayano Silver and Blue |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.14 |
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Another nice fall afternoon for a run. I love this time of year. 3 days in a row of running, it felt good to be able to do that. It's been to long of wa wait. It kind of stinks to have to get your muscels, legiments, tendons ,and bones road hard again but I will build my base slowly and keep my fingers crossed that the old hamstring is on it's way to being better. It was pretty sore after the run yesterday, but by the end of the day it is hardly noticable. Total time today was 54:48, with an average pace of 10:40. My legs did feel a little on the wack side but that is to be expected.
Mile 1. 10:16
2. 10:30
3. 10:44
4. 11:19
5. 10:39
No weight training today, I will hit them tomorrow. See ya there.
Kayano 13's Silver and Blue |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.22 |
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My thought's and prayers are withe the Ryan Shay Family, may God bless them at this difficult time. What a gifted person and athlete. He will be missed.
A very busy day with work today, and doing the family thing after made it hard to get in a run today. So about 6:30 this evening I was able to fit in a little 3 miler. My leg is feeling pretty good today not a whole lot of discomfort. I feel as though I am maybe about 75% to 80% there. It seems to be sore after the run but within a day it is all but noticable. My total time for the 3.22 miles was 31:20.
Mile 1. 9:54
2. 9:49
3. 9:45
.22 was 8:47
Most of this run today was uphill so I feel ok about the pace, it did not feel very strenuous at all. I feel like I have had a decent week of training. 5 days of running, have'nt done that for a while. See ya next week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.18 |
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I really wish they would leave the time change alone. I would much rather have day light savings time year round. I am usually home from work around 4 pm , which gives me about an hour and some change of running in the daylight. I don't know how you guys run early in the morn when it's still dark. To spooky for me.
My leg felt good before the run today, but is very sore at the moment I am bloging this. I have having some discomfort in my hip also. I hope something new is not going on, we will see how it feels tomorrow. My legs felt real wack today not alot of get up and go. I just feel really tired. I need to get more sleep, up at 3:30 every morn for work takes it's toll over a week. My total time today for the run was 54:12.
Mile 1. 10:04
2. 10:12
3. 10:44
4. 10:40
5. 9:44
The first 4 miles were mostly a downhill grade, the last mile came up senic drive all uphill and my pace was faster. Go figure. I also did some weight strenghtening on my core for about 25 min. See ya tomorrow.
New Kayano 13's Green and Silver |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
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My legs today felt very much like bricks. So it was a very slow run today needless to say. My hamstring did get sore the last mile and my back is bothering me a little. I will have to keep an eye on that. I did my 5 mile loop out to gu corner and back it was a great eve for a run. My total time was 55:52. No weight's today my Daughter Haylie and two grandkids are here for a week. It's hard to get down in the weight room were they are staying. so I will pick them up again next week.
Mile 1. 10:34
2. 10:24
3. 11:02
4. 11:49
5. 10:57
Kayano 13's Silver and Blue |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.11 |
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All day today my attitude towards running was not very good. I'm tired of the hamstring injury,and now my back is startimg to bother me. so my first mile was not the fun I was hoping for. Mile 2 I was sick of my attitude and told myself to stop feeling sorry for myself and kcik it in the butt. From that piont on I had a one of my better runs than I have had for a while. That's why I like running so much because it is alot like life, so many times we are to easy at blamming other's for our struggles and challenges. When the real problem is our attitude. We are the ones that can choose to make our day great or sour. I loved my run today and it was awesome to be able to injoy this wonderful fall weather. My total time for the 5 miles was 50:12.
Mile 1. 10:01
2. 9:41
3. 10:02
4. 10:36
5. 8:59
I feel like I finished strong today. I just have to change my attitude. Awesome!!!!!!
Kayano 13's Silver and Blue |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
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Today I decided to try a different approch to my run. My hamstring and back recovered fairly well from last night's run. Hardley any discomfort at all during the day today. I did no stretching during the day today or any before my run. I went out cold, at my 2.5 mile mark I was streching, and yesterday my hamstring and back would tighten up for the rest of the run. So today I kept on with the run and only did some stretching after I was done. I had more energy for the whole run and no tightening of the hamstring or back. Today I felt really good, had lots of energy in both legs and felt like I had good rythum. Yesterday my discomfort level during the run was around a 4 or 5, today much better more like a 2 on a scale of 1 to 10. My toal time today was 48:46, I wanted to have one run this week below 50:00 for a 5 miler. So I feel good about today's run. Average pace was 9:32.
Mile 1. 10:11
2. 9:54
3. 9:29
4. 9:41
5. 8:38
Kayano 13's Silver and Blue |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.11 |
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Ok so I ended up taking a couple of days off. I went hunting with my Bros. Friday, and after My legs were real wack from all the walking and Sat. I will admit I was just lazy. But my goal for this week will beat least 5 days maybe 6 we will see how the hamstring feels.
I did no stretching before my run today, but after I did for about 10 min. My run felt ok my hamstring was a little on the sore side along with some discomfort in my hip. We will see what tomorrow will bring. My total time today was 54:21, I no a little slow but I wanted to take it easy so as not to stress the hamstring. I also did 25 min of upper body weight training to help keep the old core strong.
Mile 1. 10:03
2. 10:35
3. 10:37
4. 11:06
5. 10:51
the hamstring was getting the best of me towards the end.
Kayano 13's Blue and Silver. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.18 |
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Very nice eve for a run, today I did down the river bottoms road and around the Bishop Storehouse, then up Senic Drive for a little uphill workout. My Hamstring was hardly an issue during my run today, however my back did cramp up a little the last 1.25 miles. My legs did feel a bit on the tired side but we mananged to run faster than yesterdays run. My hamstring is a little sore as I am blogging this, but by morn it seems to be a very minor issue. Total time today was 51:55. I also did about 30 min of core strenghtening with some weight training.
Mile 1. 10:02
2. 9:44
3. 10:06
4. 10:17
5. 10:03
Kayano 13's Silver and Blue.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I did the river bottoms to gu corner run and back today, my legs felt a little on the wack side but not to bad. Hamstring feels ok during the run, but is a bother after. Feels good the next day so we will take what we can get for now. A bit cooler today looks like next week it is going to get more like winter temps. highs in the upper 30's. Yikes!!!! I don't like running in the tight's. To restrictive. besides old men look horriable in the silly things. My total time was 50:24. I did 200 crunches after my run.
Mile 1. 9:50
2. 9:44
3. 9:54
4. 10:22 Hill up out of river bottoms
5. 9:29
Kayano 13's Silver and Blue |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
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Really an uncomfortable run today, my back seems to be a new problem as of late. It was really cramping bad today during my run. The hamstring was about the same as it has been. My back hurts on the same side that I am having my hamstring problem. I'm sure there related I just wish they would get better. My total time for the run today was 52:17.
Mile 1. 10:13
2. 10:02
3. 9:47
4. 10:43
5. 10:20
Kayano 13's Silver and Blue
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
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Another beautiful day for running. I know this weather is'nt going to last much longer, so injoy it while it last's. Today I did the route of out to gu corner and back. My hamstring seem to be a little better today than yesterdays run. And my back seem to do alot better so hopefully we are headed in the right direction here. I just took it nice and easy again wanted to make sure I got in my 5 days of running for the week. I am thinking about going tomorrow we will see how we feel. My total time today was an even 52:00 min. I also did 25 min of core and weight training.
Mile 1. 10:07
2. 9:53
3. 10:11
4. 10:50
5. 9:55
Kayano 13's Silver and Blue |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.14 |
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The weather men say that after today the temps are going to drop 30 degrees, so good by indian summer, hello winter. I really enjoyed the run today, nice weather a little bit windy but the sun felt good. My hamstring did'nt feel to bad today and my back did alot better. So I am hoping things might begin to mellow out. I think another week of 5 miler's and then next will start to throw in some 6 miler's. That is if my body says it's ok. My total time today was 51:36.
Mile 1. 10:00
2. 10:28
3. 9:51
4. 10:09
5. 9:50
New Kayano 13's Green and Silver
I also did 30 min. of weight training on upper body and core. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.13 |
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Cold windy run today this will take some getting used to. I put on a couple of layer's on top and opted not to use tight's. After a mile I was warm and comfy. Did wear gloves and a beannie. My back was not an issue today and my hamstring was around a 2 as far as being uncomfortable. Felt a little like pushing a bit more today and kind of felt wacked the last .25 miles. My total time was 49:42. I did some more weight and core workout also, about 25 min. worth.
Mile 1. 10:07
2. 9:28
3. 9:31
4. 10:20
5. 9:12
Kayano 13's Green and Silver |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.15 |
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Today at work I went ouside for lunch and felt the cold air and it kind of ruined my attitude for a run latter this evening. When I got home I talked myself into it and strapped on my cold weather running gear and headed out, tight's and all. Old men as myself look horriable in the silly things. I'm glad I had them because it was rather brisk out. I accually felt pretty good today no back problems or hamstring issues either. It has been a while sense I have felt this good and so I pushed it alittle more today. Total time was 47:13, with an average pace of 9:15. Tomorrow I have off from work and will try a morn. run if I have recoverd from todays ok. I thought maybe I would wait until the afternoon, but by that time I will be to full of Thanksgiving meal, end up running like a stuffed turkey.
Mile 1. 9:49
2. 9:09
3. 8:57
4. 9:42
5. 8:41
All in all this is my best run sense the summer, So I feel good about the progress. We are slowly coming along.
HAPPY THANKSGIVING ALL.
Kayano 13's Green and Silver |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.09 |
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Happy Turkey Day everyone . Today was a real recovery run after pushing pretty good for me on yesterdays run. I also ran the morn. so I did'nt have a full day recovery. I took it pretty slow today just did what my old body would alow. I felt pretty good, no back issues and the hammie was maybe a 1 or a 2. so I think we are coming along , very slowley however. My total time was 1:04:42.
Mile 1. 10:52
2. 10:41
3. 11:00
4. 10:37
5. 11:01
6. 9:42
Kayano 13's green and Silver
Let's go eat some Turkey!!!!!!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
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I think yesterdays extra mile took the wind out of my sails today. My legs were feeling very wacked out. So I took easy, very slow miles and just tryed to enjoy the sunshine. My hammie was a little sore today also it is just taking this thng forever to heal completely. My total time was 53:28, I also did 30 min. of weight strengthening on the old core with some crunches.
Mile 1. 10:14
2. 10:23
3. 10:27
4. 10:53
5. 10:22
Kayano 13's Green and Silver |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.11 |
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WOW, I have never ran six days in a row before . That was one of my goals to try and make six days a week of running . I hope I can keep it up. My legs did feel real wack today, I think tired from the six days. I do have some discomfort on my right shin. Hopefully not a shin split we will have to keep and I on it. Beautifull day for a run the sunshine feels good. My total time was 53:12.
BYU BEATS UTAH 17 TO 10, SWEET!!!!!!!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.11 |
| Today s run was a struggle, the hammie is startimg to feel good but I have seem to develope a new injury. I don't know if it's a shin splint or the muscel. It was a painfull run and very slow. I just could'nt push very well today. It's the right leg down about half way between the knee and the ankle towards the inside. I am iceing it right now as I am blogging. If it hurts to run this much with taking one day of rest I bet I won't be running tomorrow. We will just have to see how it feels. My total time today for the 4 miler was 43:33. I also did 30 min of upper body weight training. Very frustrating !!!!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well when I got up this morn my leg was pretty sore, it hurt to walk on it and has hurt all day. So I guess if it hurts to walk on I had'nt better run on it. I dont know if it's shin splits or a stress fracture, but it is sure sore. May be some time before I run again. I did do 30 min of upper body weight training today and some crunches, hopefully I can work on keeping my core strong. Well see how it is tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well this is getting pretty frustraiting. I tryed to do my eliptical today but my right leg even hurt to do that so I just stuck with doing 30 min of upper body weight training, and concentraing on working the core. Hopefully this will heal someday. Hang in there baby. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not alot to report today . My leg is still the same, I can walk better, but it is still to sre to run. Another 30 min with weight's on upper body and some crunches. I srue miss my running. Yuk this stinks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
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MERRY
CHRISTMAS !!!!
Hello all, I have been gone for a month trying to get my leg to heal up. And today I hope I am back. Decide to give the old leg a go on this Christmas Eve. So this morn I put on the running garb and straped on the Kayano 13's and away we went. I did'nt try to do anything spectacular. Just did a real easy 4 miler and the leg felt pretty good. Just a little stiffness but for the most part it did fine, so I hope we can keep going with it this week. I wont break my miles down just wanted to do a test run. It was sure a wonderfull warm morn. it felt great temps wise. But that will change latter today. My total time was 48:16. I also did 30 min of upper body weight training, and 200 crunches.
I hope everyone as a great Christmas and a great New Year.
On a sadder note a sister in our ward passed away this morn. Her name is Jana Fife. She was such a great daughter of God. Jana has been suffering from an illness for about 3 or 4 years. It will be a sad Christmas for that wonderfull family. My thought's and prayers are with them on the Christmas Eve. I hope they can have some peace knowing that she is with our Father in Heaven.
Catch ya all later. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1182.44 | 96.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1278.72 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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