| Location: MURRAY,UT,US Member Since: Jan 01, 2006 Gender: Male Goal Type: Other Running Accomplishments: Stay in the game, keep in the moment - have conquered a few of the holy grails of running - sub 3hr marathon, ran Boston and qualified for Boston at Boston, 10K PR under 6 min miles, won a couple of 5Ks in my early days of running, running for 30 years and ran 39 marathons. The transistion to the back of the pack has not been easy, but, acceptance, stay in the game, root for others, enjoy the rest of the journey. Another off the bucket list second = Provo Half IM - have done 6 open water Tris and 6 pool Tris. Gave the STG IM a good Tri, hope to take another shot at the IM. Short-Term Running Goals: 2013 Race Plan - STG Half IronMan, Lake Mead Rage Olympic distance, STG spring relay tri, STG half marathon, STG marathon, Cozumel IM, Utah Summer Games Triathlon at Gunlock, Murray 5k with family and Utah Half Distance Triathlon, 187 mile red rock relay, STG marathon, *note of clarification - cross training miles from biking and swimming calculated as follows: (as someone may wonder) 20 mile an hour bike = 5 cross training miles (those not familar with a 20 mph pace, good bike effort for long distance, swimming, convert 1 hour swimming to 5 cross training miles. For those that do not swim much, great cardio workout. Long-Term Running Goals: Enjoy the Swim, Bike Run thru Life - Hope to Run a Few Races Support Sylvie - Be a good coach - Support Jenna, Jeremy, Taylor and Bonnie - my kids are now into running, who would of thunk it. long term goals, recover from the ankle sprain, accept was it, have fun racing, mountain biking, faster swimming.
B of BS Rools Recent Reading List - In order of recommended reads.
Once a Runner (John L. Parker, Jr.) Best fictional running book ever, a must read
Again to Carthage (John L. Parker, Jr.) The Sequel to Once a Runner, not often a sequel compares, this one does
What I Talk About When I Talk About Running ( Haruki Murakami) things we have may all thought, but may never blog
Roughing It - Mark Twain
Personal: BSRools, the B stands for Brent and the S for Sylvie. The Rools come from my personal running rools over the years: Never complain once the run starts, allways pick up the pace into the wind and always pick up the pace on a hill. If someone whines, pick up the pace. Once a goal is set, no whining, regardless of setbacks. We were running when running was not Kool. Kool comes from a race story, ran my first race, 5K wearing a "beanie that had "Kool Aid Kid" Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1818.10 | 336.55 | 77.20 | 19.60 | 0.00 | 2251.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy, to the bear and home. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| To 4100 and home, leaving for Disney World in the morning. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Disney World, easy run, marathon in a few days. It was nice to run without all the winter clothes. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Adventure run at Disney World Shades of Green, deer, aligator, run along bogs. Fun run with Slyvia. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Disney World Marthon, Qualified for Boston, tough run, 32 degrees at the start, legs were dead from all the Disney world and Universal Studio stuff. *Note, next time run first and sight see after. This was my 28th marathon |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill, heavy legs after the marathon. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill, felt ok |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| To the horses and home, nice to get out and run. No drive yet to start training hard for Ogden. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| South to 7th West and home, nice winter day, right shin a litte sore from slanted roads at Disney World Marthon. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| To Gardner Village and home with my dog Sammy, she loves to run. Great dog. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.60 | 0.00 | 0.00 | 0.00 | 0.00 | 9.60 |
| To 4100 and home, 2.1 on treadmill, leg weights and 30 minute bike workout. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Treadmill, 7:41 pace. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| To 4100 and home, tough to pick up the pace on winter runs. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Same old run, 4100 and home |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Some leg issues, ease back into it, leg weights. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 4100 and home, 1 mile treadmill, recovery and base building. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Treadmill |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Good effort, best run since the marathon |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Leg weights, 1,000 crunches |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Teadmill, tough run |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 and home, easy day, |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| To 4100 and home |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Good Effort, north to Redwood Multipurpose Center and home, lonely run, no runners, but good confidence builder. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 and home, early morning, 5 a.m. run. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7:45 pace, treadmill, good effort. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 and home, morning run |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 and home |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| To 4100 and back to garnder village and home. Good Effort |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| With Taylor and Adam, surprise run, fun, a couple of pickups, great day |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.50 | 0.00 | 0.00 | 9.50 |
| To 4100 and home, treadmill with two 1/4 repeats at 9.5 and 9.6 speed. leg weights. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Teadmill, 31:17 |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| To 4100 and home, early morning run |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Treadmill, 8 min mile pace,non-stop. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| To 4100 and Home. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Tough run, stuck it out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill, no good stories |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Almost got skunked twice, runs in the dark, night animals are out. nice morning. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Parkway, good effort, 8:15 pace, two stops for Gu and PowerAide. My legs now seemed to have recovered from the Disney World Marathon. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| With my wife Sylvia and dog Sammy, fun run. Great day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| To 4800 so. and parkway, nice day for an easy run. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 2.00 | 0.00 | 0.00 | 9.50 |
| To 4100 so. and parkway and home, 2 miles on the treadmill 5.5% incline at 9:05 pace for 2 miles. Good leg weight workout also. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Surprising, felt real good after hard day, lunch time run, 50 mile an hours winds to the Wing Point golf course and back. *note, it seems two days after a tough day is the grinder. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Hum, time to get off the easy stuff. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Body not adjusting well to harder workouts, miles, hills, etc. Easy few days then back at it. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7.5 mile early morning run, 1 mile treadmill easy, some recovery for last weeks 16 and 18 miler. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| No energy day, start one day of hill work per week up to the water plant, City Creek. Also, start 1/2 mile threshold workouts. Base miles at 50 per week, 18 long run last week. Time to get serious about the Ogden marathon |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran in shorts, speed work on monday. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 1.25 | 0.00 | 11.00 |
| 5 x 1/4, treadmill at 6:15 pace, 1% grade, good effort. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 4 on treadmill, 3.5 with Di. Legs felt ok after monday workout. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 4100 and home |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| City Creek, capital to a bit past the water plant. With Brett, snowy and rainy day. Great fun on the uphil. Overall, good effort, need to work on powering over the crest of the hills for leg strenght. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Thursday was the my first hill work of the year, up city creek 3.5 miles and down to the capital. *Note, leg strenght continues to be an issue, keep up the leg weight training with hills. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 3.50 | 0.00 | 0.00 | 6.00 |
| 4x1/2 mile at 6:40 and 2x3/4mile at 6:40, full recovery. Good leg weight workout after. It felt good to get a hard workout, my wife says suck it up, you can do the hard workouts. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Hum, day after a hard day can be interesting, heavy legs, etc. I read an article about crash training, two or three hard days in a row stimulate the most improvement. It sounds great, but the risk of injury has discouraged such an effort. Anyway, raising the weekly miles has helped take off some body fat, have lost 2 pounds in the last two weeks, 5 pounds of body fat left to be a my good running weight. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7:36 pace, good effort, concentrated on form and quick, light turnover. Goal by St. George is to run marathon pace at 7:15 for 12 miles to 14. Legs feeling it with ramping up the workouts. But, funny thing, they feel good and tired. Out BRools |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Marathon pace effort, State capital to city creek and up 3 and 1/2 miles and back. Good effort with Brett. This is now an every thursday morning run until St. George. Tough week, but legs seem to be adapting to the increased intensity. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5 a.m. run, light rain, nice temp, run was surprisingly easy, 8:15 pace, considering city creek yesterday. It seems my legs are adapting to the increased intensity. Anyway, it is just nice to run in a little warmer weather. Easy 1.5 on treadmill, loosen up, light weight workout. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off, rest day |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Wet, windy day, easy, VO2 Max on monday. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch time run with Brett, was going to do a speed workout, could not pass up the social run. Try the VO2 max on tues. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Muscle pull in the left buttocks, research sports medicine bible. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off, injury, hip, |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Dr. Appt, anti-inflamiotyr, muscle relaxors, physical therapyh, no running for two weeks, come back gradually. Not exciting on rehab, but, hopefully it will go great. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Physical therapist, no exciting news, maybe back on the road in two weeks. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run with Sylvia and my dog Sammy. First run since bursa sac on the hip problem. Everything felt good, elephant legs from the two weeks off, some soreness in legs from all the stretching. But, plan on easy runs this week and slowly build back up. I would like to run a 22-24 mile run in the next two weeks before the Ogden Marathon. Nevertheless, it seems I will run the marathon as a training run for the Salt Lake City marathon. Good to be back on the road. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 4.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Good effort after 2 weeks off, legs sore from stretching, leg strengthing, it appears the hip bursa sac has settled down. Good to be back on the road. *Note, the additional stretching over the last two weeks of the calf muscles seems to have given me a little more pep in my step. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run, easy around Northwest Multi-purpose/Jordan trail to Rose Park Golf Course, legs a little heavy, coming around. No great running stories to tell today. Yes, I do have a great story, my daughter in-law decided to run with my wife today, great day, the ice is broken, my wife behaved herself and ran the daughter in law's pace. This was a major breakthru as she seems to consider us tough as nails and would run anyone into the ground if we had the opportunity. The door is open, I told her that I would pay for St. George marathon, by her new shoes and a running outfit if she siges up. I give the same deal to any on my kids and their spouses. So far, two sons have run St. George and taken the offer. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Nice morning for a run before the weather hits, day-off on thursday, long run with Brett and Frank on friday. Anywhere from 16-22 depending on legs. Monitor hip closely. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Hard 16, from state capital, to Federal Heights, up to mouth of immargation canyon, to Huntsman Cancer Institute and back to the capital. Hilly course, good effort, harder than easy miles. Ran with Brett and Frank. Hip bursitis seems to be much better, put some more intensity in the workouts next week. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery miles, got caught from behind, picked up the pace and ran with Mark, he was training for the SLC Marathon, not in my age div. anyway good effort. fun day. Out B of the S Rools |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| With Sylvia, the S of BSRools, beautiful day for a easy run. Ran in new shoes, need some tweeking of the lacing, too tight. Anyway, back to speedwork on tuesday. Good to be on the road again. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| 4100 Loop, legs still tired, no pep in the step. Starting an improved diet today. 4 + miles with Dianamal at lunch. *Note, road the excercise bike 5 minutes, did calf and IT band stretches before the run, legs felt good. Tempo run tomorrow. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 6.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Warmup 1 mile, 6 miles at 7:40 pace, this is marathon pace for me, I hope). Next week race the marathon pace miles. Happy with the mental effort given the 15 days off from running recently. Heart rate 162 at the end, went down to 120 in about 90 seconds. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nice morning, mojo not working, B of S Rools out. 7.5 miles, after work, ran 1.5 with my dog sammy. I was going further, but Sammy was not up for the run. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Run with Dianimal and Davey. Warmup first mile, then 4 miles at 7:25 pace effort with Davey. Pickup into the wind, very good effort. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.50 | 0.00 | 9.50 |
| Nice, morning, 5 a.m. run, full moon. Leg weights, strectching and maybe a couple of 1/4 or 1/2 mile repeats at VO2 Max. (2 x 1/4 at 6:04 pace and leg weights at lunch) Legs felt ok, increase number or repeats to 5 or 6 on monday. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Good effort on tired legs, was only going 3, but, Salt Lake Marathon teaser run on the Jordan Parkway, gave me motivation to see how many runners I could pass in 9 miles. I passed 22 runners and had one pass me. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 5.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Treadmill workout, .5% grade, 2 miles at 7 min mile, 5 miles at 7:30 pace. Good effort. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.50 | 0.50 | 0.00 | 0.00 | 10.00 |
| Wet and snowy, day dreaming on the run not the best idea. I was headed under 4500 south on the Jordan trail, day dreaming, before I could stop I was knee high in water. Not good to get soaking wet with 4 + miles back home. Stay in the moment. B of BS Rools out. Lunch time, treadmill 3 miles. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Aiport, wing point Golf course and back to work, lunch time run. Nice day |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.50 | 0.00 | 0.00 | 5.00 |
| Easy run, last 1/2 picked up pace to not let a runner pass me before getting home. Long run in the morning. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| No energy day, character builder, last 14 miles with Sylvia, S of BS Rools, she is tough as nails, great wife and running partner. B of BS Rools out. 2 weeks now until the marathon, taper back on mileage and do some speed work. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Beautiful day, 4 women running in front of me with two pit bulls off the leash. I slowed down and let them go until they either had to take the dirt path or ashphalt path. I wish Murray would enfore the leash laws. I run with mace, but, most runners do not. Anyway, recovered well from the 22 miler, I may do another short run in the afternoon. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.50 | 0.00 | 0.00 | 8.00 |
| Light rain, nice morning, may run a couple more miles after work. VO2 Max workout tomorrow, likely 400s or 800s at 6 min mile pace. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.75 | 0.25 | 0.00 | 0.00 | 5.00 |
| Easy day, city creek in the morning. I plan on really giving it a great effort going up for a good workout. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.50 | 0.50 | 0.00 | 0.00 | 9.00 |
| Capital to past the water plant up city creek, great effort, up and down, legs feeling much stronger. Yea, B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy, up tempo on saturday, starting in taper mode for the Ogden Marathon. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Nice morning, start a taper with less miles, some threshold each run. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Taper city |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 2.00 | 0.80 | 0.00 | 0.00 | 6.00 |
| Taper, 7X 200 yrds at threshold pace, 2 marathon pace miles. Easy day. Taper city. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Nice morning, legs feel zippy. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Taper, Taper |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Ogden Marathon, excellent effort given recent injuries. 3:34, 4th in division. Old timer division (55-59). Ran with Brett and Frank first 12 miles at about a 7:45 pace, a little agressive for me right now. Brent of BS Rools out. Syliva, S of BS Rools placed 2nd in her division at the Ogden half-marathon, tough as nails effort after having major surgery last year. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Recovery run to check for hot spots and potential injury after the marathon. No hot spots. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 2.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| 8 min mile pace, legs felt good after the marathon. Ran a couple of MP miles for leg turnover. B of BS Rools out. 3 mile run with Dianamal at lunch. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy does it. Nice morning. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice morning, cruise intervals tomorrow. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 6 x 1/2 mile at 6:50 pace. I really need to start working on more up tempo runs. Legs felt pretty good after the marathon last saturday. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Paced Sylvia on a tempo run today a 8 min mile pace. Her running gets much better as the weather gets warmer because of her breathing. This was an enjoyable run as it made me feel I was helping her. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy day, tired legs, not enough sleep. Dragging. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 2.50 | 0.00 | 5.50 |
| 2 x 1/2 mile at 6:10 pace 6 x 1/4 mile at 6:10 pace Full recovery between repeats. *Note, 1/2 mile repeat the first and last repeat to judge if 1/2 could be done on tired legs and the repeats were not too hard. Goal, reduce the recovery time to a quarter mile jog (8:30 pace) instead of walking. Good effort, concentration, etc. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Capital to City Creek Canyon, up 3 and 1/2 miles and back. Ran with Brett, good effort after intervals yesterday. Legs seem to be coming around to better shape. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 South on the river loop. Easy recovery run. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Run with S of BS Rools, great morning for a run with my wife. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Last 6 with dog Sammy and wife Sylvia. Tired legs, tried Accel gel on this run, legs felt tired, but not dead. I am going to try Accel Gel at the SLC Marathon, 1 every 4 miles. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 8:10 pace. Note, tired legs. This is odd to record these miles as MP miles. Althought this is the pace I ran a marathon at two weeks ago, it is also the pace I run my easy runs at. Should I call all my easy runs at MP miles? |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.50 | 0.00 | 0.00 | 8.00 |
| Parkway, easy run, threshold plus last half mile to catch and pass 3 runners before I made it home. Good motivation to always catch other runners. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 2.50 | 0.00 | 9.00 |
| 1 mile warmup, 10 x 1/4 mile repeats, at 6:10 pace, fully recovery between repeats. 3 easy miles along the river after work. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 5 a.m. run, nice morning, south on the parkway, 4 1/2 and back home. No other runners seen, surprising that more runners don't run when we have beautiful mornings this time of year. Anyway, legs a little weiry from yesterday. Easy 3 on friday, Magna 5k on saturday. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 3.10 | 0.00 | 0.00 | 4.10 |
| Magna 5k, first two miles downhill with a head wind. Good effort, kinda bonked the last mile. 21:21 - Sylvia, 24:55. Good for old timers, first 5K of the year with little speed work. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy, recovery run, small calf strain from the 5K. Not all together happy with the 5K time. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 4 X 1/4 hills at threshold pace 4 miles with Sylvia and Sammy, Rest legs, get ready for SL Marathon. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.80 | 0.00 | 0.20 | 0.00 | 0.00 | 3.00 |
| Easy miles with one strideout. 3 more easy on Wed with 6 strideouts of 200 yrds. Marathon coming on saturday. SLC B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.80 | 0.00 | 0.20 | 0.00 | 0.00 | 4.00 |
| Easy run, taper city, B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Salt Lake city marathon, not my day, 3:50, much slower than expected. This was a major bonk. I just did not have my legs today, no energy. I have had much better runs in practice. Anyway, better luck next time. Sylvia ran a 1:55 in the half and complained no water stops between mile 5 and 9. It seems for a $70 entry fee that couple couple of water stops could set up. I plan on sending an email. Last thought, I have ramped up my intensity of training the last few weeks, it does not surprise me that I bonked today. Surprise note, 3rd in division. It just goes to show, who shows up for the race and how they do, you never know. Odgen marathon 4th and SLC 3rd. I really want a top ten in my division at St. George. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 4100 south loop on jordan parkway, nice morning, legs still a little road heavy from the marathon. But, no injury areas. Good to be back on the road. B of BS Rools out 3 miles after work, need to get accilmated to the hear. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run to Gardner village, last 1 on the dirt horse trail. Legs seem ok. 5k on saturday for speedwork. My thought is to do 1/2 mile repeats during the race. I am not in shape to have a great time and this race may be better used as a speedworkout of 4 x 1/2 at 6:30 pace rather than the whole race at around 7 min mile. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Loop to 4100 south on the Jordan river parkway, easy run. 5K race on saturday. Stay smooth, quick legs is the goal. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 3.10 | 0.00 | 0.00 | 4.10 |
| Heart of Holiday 5K, 21:37, 2nd in div. happy with the effort, especially with the marathon being last saturday. Sylvia, 2nd in div. Lost 15 seconds on my pace on the uphill portion of the race. Speed work for shorter races starts this week. Cool race with Tech Shirts. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice morning, planned running route cut short with Jordan river overflowing banks at about 43rd south. Nice day |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 4.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice morning run. Up and down the trail. Treadmill, lunch time, 1 mile warmup 8:15 and 4 miles tempo at a 7:24 pace. Read Sasha's comments yesterday and went back to when a was running faster, 6 to 8 years ago, I did many more of mile miles sub 8, 7:15 to 7:30 pace. Goal is to get my body use to this pace by St. George. No guts no glory, get some guts. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| North on river trail 3 miles and back, park loop another mile. Legs tired, but, I need to get them ready for the higher work effort for St. George. Planned 70 mile week. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 2.00 | 0.00 | 1.25 | 0.00 | 12.00 |
| South along Jordan River Trail, seen two deer at the old Sharon Steel site. Nice morning, legs felt good. Some VO2 max work at lunch on the treadmill. Full recover between intervals, 1/4 mile at 6:04 pace with 3% grade, 2 x 1/4 mile at 6:04 pace at .5% grade, 1 x 1/2 mile at 6:04 pace. good effort, keep increasing work each week.. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy run, tough it out, morning along Jordan river. After work, 2 miles easy. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 3.50 | 0.00 | 0.00 | 0.00 | 11.00 |
| Jordan river trail, 3 miles north and home. Tired legs. Tempo run of 2 or 3 miles at lunch planned. Tempo run, treadmill, 1/2 mile warmup, 3 1/2 at 7:15 pace, .5% incline. *Note, this is not far off my 5K race pace of 7 minute miles. This is the pace I wish to run a marathon at. Planned 70 mile week, good so far. 64 miles down with one day left. Taylor and Ty came over, ran 1 with them, baby jogger. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run north on river parkway to 4100 south and home. leg weights yesterday after tempo. Legs feel stronger, but tired. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.50 | 0.00 | 0.00 | 14.50 |
| Morning run, north along river to 4100 south and back home. Two other runners passed going the other direction, one red fox and one racoon. Lunch time run with Brett and Dianamal. Fun run, did a couple of 1/4 mile pickups racing kids on bikes. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.25 | 0.00 | 9.00 |
| North on Parkway, 4100 south and home. VO2max at lunch. Tired legs, 1 x 1/4 at 6 min mile, .5% incline. Try again tomorrow. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 9.25 | 0.00 | 0.00 | 0.00 | 12.00 |
| MP workout today, easy 1st mile, 9.25 miles at 7:29 pace, 1.75 miles at 7:54 pace. Good effort on tired legs, goal by St. George is 13 miles MP at 7 min mile pace. I am trying to get back to running a little faster on tired legs. Although 7:30s is no means fast, 7:20 to 7:30 pace will be around the top ten at St. George in my old timer division, 55-59. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.30 | 0.00 | 0.00 | 0.00 | 0.00 | 1.30 |
| Easy, legs tired, need to keep a close what on these legs of mine, while building up weekly mileage. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice run, beautiful morning, north 5 miles on the parkway to 3300 south and home. 5K race on saturday. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.30 | 0.00 | 3.10 | 0.00 | 0.00 | 3.40 |
| Utah Arts Festival 5K, 20:47, good time, but the race seemed short. 3rd in div. Sylvia, 2nd in div, 24:17. She was quite happy with how her legs felt. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Run 6 miles to Gardner village and home, 4 miles with Sammy (our Dog) and Syliva, drop off the dog at home, another 5 with S of BS Rools. Great morning, getting hot and humid, will need to start long runs earlier. Legs felt all the way from tired to great, who knows why? B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.50 | 0.00 | 11.00 |
| 8 mile loop, river parkway to 4100 south, easy effort. Lunchtime, 1/4 at 6:18 pace and 1/4 at 6:00 pace. 2.5 miles easy. Speed work is suffering a little while I am getting accustom to the increase in mileage per week. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 South loop along river parkway, 1 mile MP, pickup to catch and pass a runner. Legs a little hearvy, leg weights yesterday. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 1.00 | 0.00 | 0.00 | 11.00 |
| 4100 South parkway loop. Easy, Easy does it. Took my dog Sammy for a 2 mile easy run, she pooped out big time, too hot for her at 85, stopped are tried to get her to drink water a couple of times. Anyway ran another mile at a nice smooth 7 min pace after dropping Sammy at home. Hope to complete 4 x 1 miles at 6:45 at lunch tomorrow. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 1.75 | 0.00 | 0.00 | 11.00 |
| 4100 south loop river parkway. *Note, legs felt good this morning, ran about a 7:50 pace vs. a normal easy run of 8:15. Maybe some of the training is starting to pay off. 1 x 1 mile at 6:44 pace, 3/4 mile at 6:44 pace, warmup and cooldown. I need more of these type of repeats to improve my 5k time. Sylvia went for a ten mile run today, our dog, Sammy refused to go, it was too hot. Who's the boss? |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| To Gardner village on the river parkway and back home. Nice morning, tired legs. No stories to tell. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Jordan river parkway, to 4100 south. *Note, did not recover well from thursday. Anyway, keep at it. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2 miles with Sylvia and Sammy, dog) and 10 more miles with me and Sylvia, nice easy run, fun along the river watching the birds as we ran. Baby ducks and baby geese, king fisher and many baby quail. Murray 5K on the 4th. Hope to be under 21 minutes. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy, 5K on the 4th. Ran to the never Bear and home. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 3.10 | 0.00 | 0.00 | 8.10 |
| 5K race, Murray, 22:03 watch gun time, scorer at 22:08, Sylvia 2nd in div, Brent second in div. Not happy with lack of leg strengh on the hills. Running articles indicate leg strength is what goes as you get older. I have been lifting heavy leg weights each week. I am going to do 10 x 1/4 hill repeats in the morning. It seems there may be more value in slower hill repeats, same effort, as flat repeats. Also, my recent bump up in mileage may be affecting my speed. Nice race, good prizes, nice people, great 4th of July to honor the veterans, including me, Vietnam veteran. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles in the morning, 2 at lunch. Hill repeats in the morning. Get tough and get going, my new mantra. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Morning run, seen two young bucks, in the velvet, along the river by Gardner Village. legs ok, hills on friday. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Treadmill, .5% grade, 2 miles easy at 8:10, 2 miles marathon pace at 7:19, 2 miles at threshold pace 6:44. Good effort on a no energy day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.90 | 0.00 | 0.00 | 0.10 | 0.00 | 10.00 |
| Nice early morning run, 3 fifty yard VO2 Max pace surges on short hills during the run. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran with my wife Sylvia, fun run, easy steady pace, ran hard on the few short hills. Sammy (my dog) ran the first 4 miles with us. We have her on a diet, hoping to increase her endurance. Now until St. George, every sunday at least 14 with every other sunday run increasing by 2 miles. Legs felt much better today, last sunday's run was hampered by fried shrimp at Red Lobster. I should know by now, stay away from the fried food, it does not agree with me or my running. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.50 | 0.00 | 0.00 | 8.00 |
| Early morning run, legs felt real good, flying smoothly, B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice run, sluggish legs. Good finishing effort the last 1/2 mile. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.75 | 3.00 | 0.25 | 0.00 | 12.00 |
| State Capital to 200 yards past the water plant, up City Creek Canyon. Good effort, best hill leg strength run on the hills in the last five years. Out sprinted Brett, Frank and Dave up the two steepest hills, excellent leg strength. Maybe the increase in weekly mileage is starting to pay off. It was nice to surprise my running buddies with the burst of speed over the top of the toughest hills. I wish my legs would have felt this good during the Murray 5K. B of BS Rools out Treadmill at lunch, 3 miles at 8 min pace, .5% inclince. Leg weights, 2 sets x 12 reps leg press 440 lbs, 2 sets x 12 reps hamstring curls 80 lbs, 2 sets x 12 reps quad extenstions 80 lbs, calf raises 2 x 12 at 240 lbs. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Recovery day, easy run along the Jordan River Parkway. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 South, River Parkway and back home, easy day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 1.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| South along Jordan River to 700 West, 1.5 miles chasing a couple of runners, faster than MP, but not as fast as threshold. Long run in the morning with Sylvia. *Note, 5 weeks in a row with 60+ miles. My legs have seemed to adapted to the increase in mileage with no injuries. I need to start ramping up the tempo runs and speed work. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Run with Sylvia, good day, early start to beat the heat, 5 a.m., Sammy got scared by a skunk and a red fox during the run. I would not think that a big dog would get scared. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest, lets need a day off. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 1.25 | 0.25 | 0.00 | 12.00 |
| Recovery day, morning run along the Jordan River. Seen a red fox this morning. Lucnh, 5 min. warmup on bike, stretch, 1/2 mile at 8 min pace, 1.25 miles at 6:44 pace, .25 miles at 6 min pace. VO2 max seems to be getting better. I think I could hold a 6:45 pace for a 5K if it were a flat course. Draper 5K on saturday. Plan on running a 6:20 first mile (downhill) and then try and hang on to a 6:50 to 7:00 for the last 2.1, hope to be in the 21 to 21:15 range. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| State Capital, to city creek canyon, 3 and 1/2 miles up. Good hard effort up. Raced Colleen down to the bottom, pulled away the last 1/2 mile, she is a great downhill runner, placed 2nd in her division at St. George last year. 6 min. pace for the 3 and 1/2 down. As Garth would say, game on, each week at city creek now. Frank set a hard pace up, myself and Colleen set a hard pace down. 6 runners in our group today. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy recovery. Seen a family of racoons this morning. None of them had running singlets. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off, cement work today along the back of the yard. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 3.10 | 0.00 | 0.00 | 4.10 |
| Draper Days 5K, 1st in div, 21:31, Sylvia 3nd 25:02. My time today was 35 seconds faster than the Murray 5K. We both had sore muscles from the yard work. 6:28 first mile on sluggish legs, held on at a decent pace, had one runner pass me after the 1 mile mark, passed about a dozen runners. I am going to add a hill day and an interval day the next few weeks in addition to a few races. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy, Des News 10K on monday, hope to average 7 min miles. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 0.00 | 6.20 | 0.00 | 0.00 | 7.00 |
| Des News 10K, legs not good. 44:08, 5th in div., missed top three by about a minute. I raced to the finish against a person who looked like he may be in my division. The sprint to the finished ended as the shoot was backed up before the finish, I could have got him the last ten yards. Sylvia ran a 49:55, 2nd in her div. she was happy with the time given tired legs from the 5K on saturday. Her times keep improving. Anyway, passed young Breanna with about a mile to go, she was at a crawl, finished ahead of Kris Both these runners beat me at the Draper Days 5k. Talked to Jeanee Groves after the race, her legs were trashed. Anyway, not saying finishing ahead of these runners means anything, except, it seems I am recovering fairly quickly from the short races. The marathon runners looked hot, hot, hot, as they were coming along foothill. They are a tough bunch of runners on a very hot day for marathoning. 81 degrees at the start of the 10K. Another interesting thing happened, Tori, a young lady from Norther Utah, I came even with her at about 2 miles to go, she remembered me fromt he Ogden marathon, we ran together about the last 8 miles, she was trying to qualify for Boston and made it by 50 seconds. Great for her. She is a very nice runner, is a diabetic, and runs with an insulin pump. We pulled each other along at Ogden. It is always nice to hear of a goal being accomplished. I can't wait to get back on the training trail in the morning. Ru |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Recovery run, Jordan River Parkway, legs a little tired. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 4.00 | 2.00 | 1.50 | 0.00 | 12.00 |
| State Capital, 3 and 1/2 miles up city creek. Good consistent pace going up, pushed over the real steep hills ahead of the pack today. Surprising, since having tired legs. It seems my legs are starting to get a bit stronger on the hills. Good effort. B of BS Rools out. Mowed the lawn, ran an easy 3 miles at dusk along the river. Legs felt ok, 8:15 effort. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Morning run, cool, groovy, nice cool day. Legs tired, worked on smoothness and turnover today. Good to practice this for muscle memory, the last few miles of a marathon. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 2.00 | 2.00 | 0.00 | 7.00 |
| Treadmill workout, 2 miles easy warmup at 8:10 pace, 2 x 1 mile at 6:18 pace / .5% grade, full recovery between miles, 1 mile ease followed by 2 miles at 6:53 pace. Good effort on last two miles without stopping on tired legs. I need to get more guts to hang on, good effort on hanging on to the 6:18 pace for the mile repeats. This is the fastest I have ran a mile repeats on the treadmill for quite some time. I am wondering if I just need more guts, hang on and grind it out. I need to keep reminding myself that the old saying; the will to win means nothing without the will to train. B of BS Rools out. Sylvia was quite happy with Sasha's comments on her Des News 10K. Sylvia is a tough as nails runner. I always amazed with her ability to hand on to a pace when she is dead dog tired. She has pulled me along in many a long run. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| South along the river and back. Nice morning on tired legs. Long run tomorrow. Nothing exciting, cool or groovy on the run today. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Scrapped long run today, myself and Sylvia both had dead legs, too much yard work. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.25 | 0.00 | 0.00 | 10.00 |
| 4100 south loop on the parkway, hydrated much better yesterday. Legs were somewhat better the yesterday when we bombed on a long run. Lunch time, 1.75 miles 8 min mile pace, last quarter at 6:48 pace. Legs weights. Excercise bike 10 minutes cool down. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4100 south along parkway and home. 8 miles, Consistent effort this morning. Practiced turnover today. Bike 5 minute warmup, upper board circuit, 1 mile run easy on treadmill. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 3.00 | 5.00 | 0.00 | 0.00 | 9.00 |
| Capital, up city creek canyon 3 and 1/2 miles. Good effort, led the pack today up to the top and back down, good smooth rolling on the downhill, good practice for St. George, fastest overall time this year 1:10 round trip. The pack included myself, Sheldon, Frank, Brett, Colleen, Dave and Diana. Combined total of more than 150 marathons ran for the group. Tough bunch of runners. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off, legs need a rest. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run with Sylvia, nice morning. Sylvia ran well. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Left knee a little sore. May take a few days off. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off, knees sore, physical therapist appt. tomorrow. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Seen physical therapist today. Right knee not tracking straight, minor, no major problems. Need to strenght butt musles to keep the right knee from turning too much. I shattered my right hip on a motorcycle in 1972. Consqently, all my running injuries are on my right side due to the change in muscle and tendon structure. Anyway, I am not complaining, if I catch things early I can usually get them cleared up in a few days. I plan to be back on the road on thursday. I need to be careful on the downhill to not turn my knees to the inside when my legs strike, watch the down force speed. Sylvia is running great, 7 miles to day. I cannot talk her into her own blog. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rehab, stretching, strenght exercises, ice, ect. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 South loop on the Jordan river parkway, stopped and stretching IT band every two miles, legs sore from the stretching. But, no increase in problems with the knees. Must keep the stretching, etc. It is good to be back on the road. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Along Jordan river to Gardner Village and home, an extra mile north. Legs sore from stretching and leg strengthing exercises. Slow pace, likely close to 8:45 pace. I really feel like a slug and all my past training is gone. I have a 1/2 marathon race on the 19th. Hopefully my legs will feel zippy by then. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles, ran much smoother today, 8:20 pace, stopped 5 times to stretch IT Band. The stick is helping. Anyway, good to be back on the road. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Right knee and hamstring sore. I am going to take the next 5 days off from running and see if I can let things calm down. This is tought to take time off right now, I need to be doing some high quality workouts. Sylvia talked me into taking the time off and be positive about it. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Great Salt Lake Half, Sylvia ran a 1:54, great race, last year she had major surgery, cut her time by 8 minutes. She really looked strong at the finish. I expect her to compete for the top 10 in her division at St. George, 1st in her div. today. I ran a 1:44, good effort on sore legs from stretching, massage and not running much for 2 weeks. 5 minutes slower than last year. But, managed the knee, not much pain. Interested, I trailed another person named Brent for about 7 miles, finally pulled up alongs side, ran with him for two miles, two young lady runners were fast coming up behind, I decided to hold them off, held them off for 2 miles, droped the other Brent by about a minute, could not hold on to their pace. Anyway, turns out the other Brent was second in my division behind me. You never know who will show up to the race. Jeanie Groves is always fun to talk to after the race. B of BS Rools out. Lastly, I am always impressed with all the great runners at races in Utah. We have a bunch of tough runners in Utah that show up and give it their all. Reading Sasha's blog, course 1.23 tenths too long. This may not sound like much. But, this translates into about 5 seconds a mile. Anyone who ever raced knows how hard it is to take 1 minute off your race time or cathc someone a few seconds ahead. Hum, Alhought, race directing is hard, I wish more directors could get the distance correct. I would say half the races either have the distace wrong or have mile markers off. As runners, we are expect these things, but, hopefully, not on runs other that fun runs, not half marathons, big races, etc. This is especially applicable when race entry fees are high. The Great Salt Lake seems to operate on a shoestring, they should get some leeway on criticism. Anyway, another day at the races, B of BS Rools out. Lastly, Syvlia was glad to hear that the time adjustment changed her predicted time at St. George to 3:47 that would have given her 10th last year in her division. I think she is motivated to train hard these last few weeks for St. George. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Slow and easy run on dirt trail along the river. Stopped every 1/2 to stretch. There is no doubt that my right knee is not always tracking correctly. I did several Wharton stretches and Peak Performance strengthing excercises today. My flexibility is improving. I need to be careful not to overdo it an get another injury. Race was fun yesterday. I plan on running every other day this week with biking on the off day, if the biking does not bother the knee. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 Loop, tough slow day, stretched every 1/2 mile. Felt like a slug and 20 years older. This day of running was not fun. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes bike, good effort, right knee stiff afterwards. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 South loop along the river, legs and knees felt better today. It seems they are just not adjusted to all the new stretching and excercises. Decided to limit the strength excercises to 3 times a week. Used Aspercream on my kneew, this seemed to really help. Anyway, the run was fun this morning. Just nice to run. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice morning run. Legs not quite ready for high intensity yet. Maybe try some at lunch. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Energy good, made an appointment with my sports medicine doctor. I hate to wine, especially with no cheese. It is not good, I should be doing long tempo runs, speed work, etc. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran on the dirt along the river, the knee hurt the first 100 yards, stopped and massaged the knee. It then tracked ok for a 1/2 mile, then stopped, etc. I need to keep after the exercises. B of BS Rools, 20 mile run tomorrow. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran first two miles with our dog Sammy, she loves running with the pack. Sylvia ran great today, best long run she has had since major surgery last year. Although we took a break every two miles, her average pace was 15 to 20 seconds faster than her best marathon pace. It was nice to get back on the running trail. I had a real struggle to stay with Sylvia, legs still adjusting to all the stretching and strengthing excercises. Slyvia pulled me thru the run today. It is great to have a wife who is a great runnner and we can take turns helping each other thru tough runs. I hope she has this kind of day at St. George. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Nice little run, legs somewhat heavy from yesterday. Good news, knee seems to be getting better. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| Jordan river run, dark morning, legs getting better, more even pace today. Ran 1 mile on the treadmill at 6:50 pace, .5% grade. Felt ok, may try 1/4 repeats tomorrow. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| After work, 3 miles in the rain, legs are feeling better. Hill repeats in the morning. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run with Diana to Rose Park Golf course along the canal road. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.50 | 0.00 | 0.00 | 10.00 |
| Legs feeling better. I need to practice running at marathon pace. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 miles with Sammy Dog, she loves to run. Total me and Sylvia 10 miles. Sylvia's ashma acting up today,slow pace. Sylvia can really run when she can get enough oxygen. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 2.25 | 0.00 | 0.00 | 8.00 |
| Warmup 1/2 mile, 1/2 mile at 6:50, plus 7 x 1/4 at 6:50 pace. Difficult to tell exact pace as only the 1/2 miles are marked on the parkway. I need to mark the quarters when I get new batteries in my fitsense and get it recalibrated. I was real tired after the last 1/4 and ran very easy home the last 2 and1/2 miles. Anyway, glad to had my knee feel goo enough to do the workout. I will do another on Wed with the Greek Festival 5K on saturday. B of BS Rools out. Hiked with Sylvia (Mountain Goat) to Lake Blanch, 2.8 miles with 2,720 feet elevation gain. We passed over 30 hikers on the way up with no one passing us. Sylvia's breathing was much better in the mountains without the smog of the valley. I was very impressed with her leg strength. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.75 | 0.00 | 0.00 | 8.00 |
| Calfs were sore from the hike, using my toes on the downhill to protect my knees from the shock. Woke up at 4:10, got dressed, took 2 steps and the door and went back to bed. Sylvia prodded me to get it another try, it will feel better after you warmup. She was right, I went back out the door and had a very good run after I got warmed up. I heard a runner behind me crossing the foot bridge and picked up the pace to not let me pace me to easily. I held him off for aboot 600 yards, about a 6:40 pace. I stopped for a few seconds, he flew by, I took off again trying to catch him, made up some ground and held on for another 600 yards. I wish there were more runners are the parkway to pace off, etc. it would make it easier to get motivated. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.25 | 0.25 | 0.00 | 9.00 |
| Nothing special, great morning run. Seen a couple of the usual morning runners, night runners. 1 mile on the treadmil, .5% grade, 1/2 mile warmup, 1/4 at 6:50 and 6:00 pace. Legs felt good. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy day, leg weights yesterday. 8:15 pace. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.90 | 0.00 | 3.10 | 0.00 | 0.00 | 4.00 |
| Greek Festival 5k, Sylvia, 26:10, 1st in her division. Her ashma bothering her today. Myself, 21:53 (2nd in divison, don french was first, 17th overall. Anyway, 6:40 first mile, last two about 7:10 pace. Good effort for almost no speed work the last month. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice morning, some IT band issues, stopped and stretched each mile. I did not stretch after the 5K yesterday. Lesson learned. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Long run with Sylvia, nice morning. The run was fun. We ran fairly consistent, Sylvia had some breathing issues the last few miles that required some recovery stops. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy warmup mile, 5 miles, avg pace 7:24, started at 7:47 and increase the speed every mile, last mile at 6:45 pace. Good effort on tired legs from the long run yesterday. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.50 | 0.00 | 0.00 | 9.00 |
| First half, legs somewhat stiff, second half smoother effort, 1/8 mile at threshold, heard a runner behind me, held him off until he turned, did another 1/8 over a small hill. Legs seem to be coming back from the knee problems. 1 mile easy at dusk,bored with Sylvia at work. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy with Brett at lunch, good to run with him again, we talked good things to take away the stress from work. Long time running buddy, 10 years. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 South on the Jordan Parkway and home. Legs felt much better first 6 miles, fairly smooth. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy with Sylvia, she is having ashma problems, I hope it clears up for the marathon, she seen her doctor and got some anti-coughing stuff. Anyway, it is always a downer to see the cold weather coming. I like the fall, but soon on its way is real cold weather running. 60+ mile week this week, legs feel good, not fast, but good. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 8.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| First mile warmup, then 8.5 miles pushing the pace, avg. 7:40 pace. It helped to have a runner ahead me to catch and two good runners behind me to hold off I am happy with the effort, but, I don't know if I could hold that pace for St. George. I ran 4.5 miles south along the Jordan river, many turns, slight inclines and good scenery, it helps to have land marks to run at ahead of me. I love this run. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.50 | 0.00 | 0.00 | 0.00 | 9.00 |
| loop to 4100 south along the Jordan River Parkway, dark morning, scary - kind of, sometimes in the morning I see a weird character or two. Good effort on tired legs. Hope to do some 1/2 mile repeats on Wednesday. One mile treadmill at lunch, 7:40 pace last 1/2 mile, lifted leg weights, 14 x 400 lbs leg press, hamstring curls 2 sets at 10 repeats 100 lbs both legs at once, leg raises at 2 X 12 reps at 60 lbs each leg, circuit upper body, Wharton leg stretches for calf, IT, hamstring. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 3.25 | 0.00 | 5.25 |
| treadmill workout, 1 mile warmup, .05% grade, adjusted speed to slower based on chart for the treadmill. 1/2 mile at 6:29 pace 3/4 mile at 6:24 pace 1 mile at 6:20 pace 1/2 mile at 6:17 pace 1/2 mile at 6:11 pace Full recovery between repeats, *Note, likely down a couple more 1/2 miles, but, I did not want to overdo it as I have not done much speed that last 6 weeks and it is a little late to expect big improvements on my pace for St. George. Anyway, pleased ith the effort to stay smooth, good form and hang on to the pace. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run out to the airport golf course and back to work with Davey, good effort after repeats yesterday, pushed the pace against the wind, avg. pace for the run 7:45. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 South loop, legs tired, very nice morning, cool. Easy on friday and long run on saturday. Leg press, 15 x 420 lbls, leg curls 80 lbs x 2 sets of 12, hamstring curls 1 x 12 repeats at 100 lbs, upper body on circuit. Sylvia go me going on the upper body weights again with her Marine station to station running. That is, stopping at benches and doing differt upper body strength excercises, she has made me feel like a slacker, glad she did, I feel better after 5 weeks of 2 x a week sessions on upper body with an improvement of 15 lbs on sets. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run with Sylvia. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Afternoon, get the muscles going run after the long run yesterday. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 4100 South along the Jordan River Parkway, nice morning run. Nothing special, almost ran into a homeless person coming out of the bushes. Ran 5 miles at lunch with Diana and Brett, old running buddies, Brett is running St. George and Diana is doing a triathlon next month. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Resting legs, may do some 1/4 repeats after work today. After work run, dirt trail, 2 miles at marathon pace, two golden labs ran with me for about a mile and got me going, not sight of the owner. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice morning, run, dark outside, two lady runners about took me out on the trail, they were gabbing and just about hit me head on. Anyway, legs feel better right now than for quite some time. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.20 | 0.00 | 3.10 | 0.00 | 0.00 | 3.30 |
| U of U, alumni race, 22:43, 2nd in div, Syvlia 27:02 1st in div. We both need hill work, gave up too much time on the uphill around the U. This race gave me a real feel for what pace to run at St. George, just under 8 min. miles. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7:45 to 7:50 pace, good effort after 5K yesterday. 1 mile cool down and warmup. Great fall morning, very nice temp. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time, with Brett and Dianamal. Taper run for hte marathon. Dianaml running well after a couple of years with chronic injuries. Good to see her training for a 1/2 tri. 5 days and counting. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Trouble today, pulled up at 3.5 miles with a right hamstring problem, walked in the last .5 miles. Bought some compression shorts, I hope nothing major. I plan on really taking it slow at the start to warmup. I really don't like running in compression shorts, but, I hope to get by at St. George |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
| Sylvia, had a great marathon, 2 minutes faster than last year, 3:48, 20th in her div. This time would have placed last year and the year before. Myself, hamsting went crazy at 1 and 1/2 miles running with Brett and Frank. Pulled over, stretched, ran on the gravel, dirt path on the side of the road. I actually thought this may be a DNF. Felt much better on the uphill starting with Veyo, ran the next 4 miles slow, but, ok. I then resolved myself to finish. Ran a 15 minute negative split the second half, which means nothing given the pace. Anyway, if I can recover from the injury, may run another marathon this year. Disappointing to waste the conditioning. I have three large bruies on my right leg, above the back of the knee and one one the calf. Lastly, Sylvia is now in the ten-year club at St. George along with Brett. At the 10-year banquett, talked to an running friend from 1983, Kenny Maughn, he held the age group record 15-19 for 23 years and was honored. I was semi-bummed, but, there is always another marathon. I got some hamstring advice from John sTraley after the race. Hopefully it will help. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| First run since the marathon, ran in compression shorts for the hamstring. Stopped for easy stretching a couple of time. It was a beautiful fall day runnin along the river. I ran with a young lady that just moved from Iowa to Salt Lake. She is a marathon runner and is looking for a running club. I gave her several options. But, it depends how competitive she is for what works best for her. Lastly, hamstring is getting better. I am goint to run every other day this week. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I have started doing hamstring excercises on an exercise ball. These really seem to be helping. Anyway, run every other day easy and see how it goes. I must be somewhat crazy, I am already thinking about my next marathon. It seems Frank Shorter's comments on you must forget the pain from the last marathon before you do another, may not work for me. |
| Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles at 7:48 pace today, hammy is getting a little better each day. I have been considering changing my normal winter running. I normally run 50 to 55 miles a week, basically, all easy runs. It seems I need to mix it up more. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Morning run, 4:45, nice morning, cloud cover made visibility good. Hamstring getting better, keep doing ball exercies. It is nice to get back running. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill, .5% grade, 7:38 pace. Good effort to try and get some rymthm back in my pace. I need to think about my winter training to be ready for early spring marathons. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Recorded as easy miles, they did not feel easy, a real effort to run this at an avg. pace of 8 min. miles for the run. Good effort. Sylvia is back at it and ran 7 miles yesterday and had a Shelty dog follow her home. Great dog, we found the address of the owner off the collar tag and took it to their home. Good deed for the day. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Felt good to just get out and run again, surprisingly, felt ok today, kept up a very consistent 7:50 pace. I tired the last two miles and used variations of a quicker stride, forward lean, higher knee lift to keep up the pace the last two miles. Hamstring is getting much better. I need to figure out how I will train during the winter months to be better prepared for spring races. I would like to really be stronger, more endurance and faster. I still feel I have a couple of sub 3:10 marathons in me at my age. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4100 south along the river and home, dark morning. Nothing special, legs a little heavy. Hamstring is 90% better. I will give it another week of exercises before any up tempo work. Sylvia ran 6 today. 2 miles, treadmill at lunch 8 min miles. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 1.75 | 0.25 | 0.00 | 7.00 |
| Treamill workout, avg. pace 7:35. Started at 7.7 speed, increased .1 every two laps until the last two miles. 1.75 at 7 min pace and last 1/4 at 6 min mile. This was a good tester to start getting me back in a workout groove. It feel good to run up tempo without worrying about the hammy. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4100 south along the river and back home. I am still in recovery mode. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Loop course, out and back, along the river. Nice morning, cool, no wind, entire run in the dark, it was either this morning or not today at all based on my schedule. Winter running days are coming upon us quick, run in the dark, more clothes, more time to reflect as races dwindle and other runners out and about decline. Winter is a good time |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice day, easy run. Ran 5 miles north along the river and back home. I seen two other runners, one with a SL Marathon shirt and a young lady with a back pack water hose. She looked like she was on a long run. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| treadmill, 7:55 pace. good effort, |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice day, ran with Davey out to the International center and back. Picked up the pace for two miles, wore Davey out, not on purpose. All my runs now I am going to work on being light on my feet and quicker turnover. B of BS rools out. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice smooth pace from mile 3 to mile 6. Legs a little road weary the last 1.5 miles. It is always tought, energy wise, to run at 5 a.m. Nice to get back to running without being concerned about the hammy. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| From home, south along the river to 84th south and back home. Nothing special about the run. For some reason, tough to get out the door today. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Early run, 8 mile. Easy lunch time 4 miles. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| With Davey to the Wing Point Golf course along the airport trail and back to work. Nice day 1/2 mile on the treadmill |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Airport golf course and back to work with Brett. Nice day, down time from intense training. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Along the river to Gardner Village, back home and 1 mile pickup along the dirt trail. Legs felt good today. Likely the last day running in shorts for the year. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill, 7:35 pace, 1% grade. Good effort. Increased the speed 1/10th every two laps. Last quarter at 90 seconds. USATF 1st place plaques for me and Sylvia in the mail today, $25 Salt Lake Running Co. gift certificates. I must be getting old, only one in my division, just show up and get 1st. I do put in the effort. It would be more fun to have a few runners in our division. Anyway, we do put in the miles. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Ran home from auto repair shop 3 miles, ran with Sammy and Syliva, sammy's paw bothered her, we took her home after .25 miles and ran another 6 to Gardner Village and home. Nice day. Considering whether to run the Striders winter running series? I don't know what to expect as I normally do not get in race shape that time of year. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile treadmill, 8:15 pace, 15 minutes easy on exercise bike, hamstring excercies on the ball. Have not run for several days from being ill. Starting to feel better. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| From home along the river to the Veteran's memorial at 4700 south and back home. Energy level still low after being ill. Nice to get back on the road. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| HOme going south to Gardner Village and back to 5300 south along the river. Nice morning, legs and energy still not quite back. Give this week as an easy week with a planned 45 to 50 mile week. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| 4 x 1 and 1/4 miles, 1 mile with quater at the end at 1:32. good effort, raise the number of quarters to 6 next monday. Time to get the legs moving again. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Early morning run, nice temp. legs a little tired. |
| Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Thanksgiving Cottonwood Heights 5K (3.1 Miles) 00:23:16, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.90 | 0.00 | 3.10 | 0.00 | 0.00 | 4.00 |
| Race course essentially 1/2 up and 1/2 down. Time lost on the uphill. I did not expect to do well considering low amount of running since St. George, Syliva took 3rd in her division, 26:26. We have both decided to concentrate on lowing our 5K times next year. Sylvia's goal to break 23 minutes and mine to be under 21. I hope this translates into faster marathon times. Hill work seems to be a big key. Anyway, fun day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.20 | 0.00 | 0.00 | 0.00 | 0.00 | 12.20 |
| Nice cool morning run. Felt good the entire 12.2 miles, ran a consistent 8:10 pace. Surprising, seen no other runners for the whole run. Today is my birthday, 56 years young. Reflecting back to many years ago, it was tough yesterday to see the younger runners out pacing me up the hills. I know that I just need to get back motivated. I can still do it. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 3 miles with Sammy dog and Sylvia, last 4 just me and Sylvia. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Cold morning, no other runners on the trail. It seems some runners have packed it in for the winter. I am always surprised about the decline in running during the winter. It is a great time to build your base and not worry too much about speed. B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Treadmill - between easy and marathon pace, 7:41 pace. Good effort. Maybe I am dreaming that I could still run a 7:30 pace for a marathon, my best pace since turning 50 has been a 7:45 pace. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Low energy day, working 11 hours days are getting to me. The cold weather does not help. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| cold morning, several layers of clothes, slow run. Ran from my house along the Jordan trail north for 2 miles and back home. Better energy today. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 3 with Sammy Dog and Sylvia, dropped off Sammy at home and ran another 4 miles with Syliva. Fun day for a run. We ran about half the run on packed snow trail. Good workout. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran to 4100 south along the Jordan Parkway and home. cold, cold morning, 15 degrees. My old legs don't seem to warn up to quick when the temp. drops below 20. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run with Dianimal the tri-geek, and Colleen. They are both excellent runners. Colleen won the Pocatelo marathon this year for women, great downhill runner and won her divisioin at St. George. I threw in a pickup the last half mile, 6:45, both Di and Colleen did not take the chase. B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| Treamill, hill workout today. Ran the following; 1 mile at 8 minute pace with 1/4 at 3% grade at 6:23 pace, full recovery and repeated this another 3 times. My winter running goal is to increase the repeates to 12 over the next couple of months. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run with Diana at lunch. Nice to visit about old running times. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| NIce day, easy run, start building some longer runs. Increase long run to 16 miles in two weeks. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with Sylvia south along the Jordan parkway to new bridge over 4100 south and back home. Nice day. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon time run with Brett, Work to Wing point golf course and back. Time flys when you talk the whole run. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.50 | 0.00 | 2.00 |
| Limited time to run at lunch, 3.5% grade, two 1/4 repeats at 6:15 pace. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5K on the treadmill, .5% grade, 23:00 flat. I keep incresing teh speed each 1/4 and started at 8 min pace with the last 1/4 at 6 min mile. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Morning run, nice day side stepping a few puddles. Good to get out in the morning again. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| lunch time run with Dianimal,real name Diana. Tri-geek runner. Nice run to Rose Park Golf course and back to work. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Cold, wet, run along the trail with my wife Sylvia. Legs never seemed to get warmed up. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.50 | 0.00 | 3.00 |
| No time for running lately, too much work. 1/4 x 2 at 6:20 pace, 3.5% grade on the treadmill. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Treadmill, 7:45 pace, .5% grade. Good effort. Sylvia is getting all running gear for christmas, I guess no surprise with both of us runners, two new pair of Nike air zoom miler shoes, two Nike watches, 6 pair of Asics running socks, one black Hind long sleeve shirt, 2 short sleeve summer runnings shirts, a nike running hat. Sylvia deserves a good christmas, great wife and runner. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran north along the Jordan parkway to Redwood Multipurpose center and back home. Felt real good the first 12 miles. The slight twisting and turning of the feet on the crumpled snow eventually started getting my lower legs tired. Anyway good to get out, the Locomotion Marathon club was out do a long run, said hi to a couple of them I know, seen Demetro's daugther Carol running past me. How would it be to have young legs again. But, I am a great runner considering my age, determination, etc. Merry Christmas fellow runners. Run on, B of BS Rools out. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Snow covered trail run, legs felt good today, better than ezpected after 14 yesterday. My wife says I need positive thoughts about my running. I comment too much about past times, not being as fast, etc. Stay positive, I am a great runner and get on with improving. I guess I have my new years resolution. Just do it. Where have I heard that? |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles, along Jordan River parkway to 3900 so. and home. Ran another 4 miles with our dog Sammy and my wife Sylvia. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill, .5% grade, 8:05 pace. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5 miles to Veterans memorial. Ran 3 miles with Sylvia and my dog Sammy, and then another 3 miles with Sylvia. Bald eagle in a tree along the river. Ready to start the New Year with a rededication to a training plan. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Cold and slow. End of a good year of running. NO PRs, just a fun year to still be running. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1818.10 | 336.55 | 77.20 | 19.60 | 0.00 | 2251.45 |
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| Weight: 0.00 | Calories: 0.00 | |
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