| Location: Herriman,UT, Member Since: Feb 17, 2010 Gender: Male Goal Type: Boston Qualifier Short-Term Running Goals: get in shape
eke out one more marathon PR -
**** at St. George 2011 ****
**** at St. George 2012 ****
**** at St. George 2014 **** Long-Term Running Goals: keep running Personal: 
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2044.50 | 86.35 | 234.58 | 13.00 | 2378.43 |
|
| Cumulus - Blue Miles: 529.09 | Nimbus 11 Miles: 541.19 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 3.00 | 0.00 | 13.10 |
|
Noon run on the Parkway. 2 warmup, 3 threshold (6:46, 6:51, 6:51), 2.6 cooldown
Average pace: 7:31/mile
Need to step up the training level to get on track for the Ogden Marathon.
Late PM - TM (1%) - 5.5 miles @ 9:05/mile pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Noon - TM (1%) - 6 miles @ 8:30 avg pace (easy ramp from 6.7 - 7.5 mph)
Goal for tonight: No eating after 7:00 PM. (done.)
Late PM - TM (1%) - 6 miles @ 8:30 avg. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Squeezed in 5 easy TM miles between meetings. 9:20 avg. pace
Late PM - 5 easy on the TM | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 1.5 in the neighborhood with Dottie, then 10 (Cove Loop and Reverse Big Loop), then 0.5 on the TM. Had to cut it short. Maybe dehydrated. 8:55 avg pace. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
|
Late PM - 9.25 on the Treadmill (1%). 9:05 avg pace. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 2.50 | 10.10 |
|
AM - 35 min. walking on the TM (12%)
Noon - Speed on the Treadmill (1%) - 4 x 0.5 (9.7, 9.6, 9.5, 9.5 mph), 2 x 0.25 (9.8, 9.9 mph), 3.6 warmup, recovery & cooldown
Late PM - 4 miles on the TM (1%) - 8:44 avg.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
|
Noon - Gorgeous sunny run out on the Parkway. The wind made it a bit nippy, but at least now I don't have to ice my knees down. 8.10 miles at 7:52 avg pace.
Late PM - 4 easy on the treadmill (1%) - 8:47 avg pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM - 16 miles on the Parkway. Felt like a mini-marathon in a way, you know the kind where you hit the wall with about 20% of the distance remaining. Cold wind. 8:20 avg pace.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
AM - 30 min. walking @ 12% incline
Noon - 5 miles on the TM @ 1% incline, steady ramp 6.3-8.2 mph | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
|
AM - Treadmill 1% - 2.0 warmup & cooldown, 3 x 6:58 w/0.5 recoveries
Late PM - Treadmill 1% - 6.0 @ 9:00 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Late PM - Treadmill 1%, 3.0 @ 8:45 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Noon - Treadmill 1%, 6.0 @ 8:29 avg
Late PM - Treadmill 1%, 5.0 @ 8:48 avg. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - Treadmill 1%, 6.0 @ 8:27 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
|
Noon - 7.75 on the Parkway, easy - no watch
Late PM - Treadmill 1%, 4.35 @ 8:30 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| Noon - Treadmill 1%, 7.0 miles (8:40, 6:58, 6:58, 6:53, 6:53, 8:30, 6:54) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
|
AM - Neighborhood loop w/D, then Landfill Out & Back (long way out, short way back)
18.10 miles @ 8:20 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
AM - 6.0 Treadmill @ 1%, 8:21 avg.
Noon - 6.25 Treadmill @ 1%, 8:37 avg. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
|
Noon - Treadmill @ 1% - 7.0 miles, progressive run ranging from 6.3 to 8.6 mph
Late PM - Treadmill @ 1% - 5.0 miles 8:59 avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - 6.0 miles on the treadmill (1%) - 9:17 avg
Noon - 6.0 miles on the treadmill (1%) - 8:40 avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.69 | 0.00 | 3.00 | 0.00 | 11.69 |
|
AM - 4.0 tired and uninspired treadmill miles. 9:24 avg, 1%
Noon - On the Parkway - 2.58 warmup, 3.0 threshold (6:44, 6:47, 6:48), 2.11 cooldown
right heel ache. time for new shoes? | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
|
AM - Rosecrest Out & Back course - 6.0 @ 8:53 avg.
Noon - JRParkway w/M - 4.2 miles @ 7:50 avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 3.00 | 0.00 | 11.10 |
| Noon - Treadmill (1%) - 7.1 easy miles surrounding 3.0 threshold miles(6:58, 6:58, 6:53) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
|
Noon - 8.0 miles on the Parkway. 7:50 avg pace. Beautiful sunny day.
Late PM - 5.1 miles on the Treadmill (1%) - 8:57 min/mile | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 4.00 | 0.00 | 10.35 |
|
AM - 4.35 on the Treadmill (1%) - 9:20ish avg
Noon - more Treadmill (1%) - 9:13, 6:58, 6:58, 6:53, 6:49, 9:13 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.64 | 0.00 | 0.00 | 0.00 | 15.64 |
|
AM - Big Loop + Ambermont Hill - 8.63 miles @ 8:30 pace
Noon - Jordan River Parkway - 7.01 miles @ 7:53 pace. Best day of the year out there. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.48 | 0.00 | 3.00 | 0.00 | 8.48 |
|
AM - 1.5 mile warmup on the treadmill. Then ran w/M down to the JRP. 1.77 mile warmup, 3 threshold (6:56, 6:50, 6:44), 2.21 cooldown.
Cool temps, light breeze, fine mist coming off the river. Awesome morning. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.13 | 0.00 | 0.00 | 0.00 | 8.13 |
|
Noon - The sun was out when i was ready to go so i ran outside on the JRP. Extra breezy & cool today. But Spring begins tomorrow. Woohoo!
8.13 miles @ 8:04 avg pace. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.12 | 0.00 | 0.00 | 0.00 | 20.12 |
|
AM - Cove Loop + Reverse Big Loop + Cove Loop + Forward Extended Big Loop.
20.12 miles @ 8:25 avg pace. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Noon - Nice Spring day. 7.0 miles on the JRP. 8:21 avg.
Late PM - TM (1%) - 5.0 miles @ 9:30 avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM - TM (1%) - 5.0 miles @ 9:03 avg
Noon - TM (1%) - 6.0 miles (some ramping up, some ramping down) - 7:56 avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
|
AM - 3.5 on the TM (1%) - 9:40ish pace
Noon - 7.75 miles on the JRParkway - no watch. The days are getting nicer and nicer. |
| Cumulus - Blue Miles: 7.75 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
|
AM - 3.5 miles on the treadmill (1%)
Noon - Threshold run on the JRParkway w/M - 1.98 warmup, 6:36, 6:42, 6:44, 0.56 recovery, 6:52, 1.01 cooldown. Windy & cool.
1/13 |
| Cumulus - Blue Miles: 7.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
|
6.2 @ 8:34 or so. blah. sucky day. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.63 | 0.00 | 0.00 | 0.00 | 13.63 |
|
AM - Neighborhood loop w/D, then Big Loop. 8.63 @ 8:30 avg pace
Noon - 5.0 @ 8:36 avg on the TM (1%) |
| Cumulus - Blue Miles: 8.63 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
|
Noon - 7.15 mile on the Parkway. 8:14 avg pace. Windy.
Late PM - 5.0 @ 8:34 pace on the TM (1%) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 4.00 | 0.00 | 10.70 |
|
AM - 4.5 miles @ 8:44 avg. on the TM (1%)
Noon - TM (1%) - 6.2 miles (9:20ish, 6:58, 6:53, 6:53, 4:00 recovery (0.5), 6:49, 0.7 cooldown (6.7-8.6 mph)) |
| Cumulus - Blue Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.45 | 1.00 | 0.00 | 0.00 | 10.45 |
|
AM - 4.25 @ 8:44 avg. on the TM (1%)
Noon - 6.2 miles on the TM (1%) - Non-linear ramp from 6.7 - 8.6 mph | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.50 | 0.00 | 10.50 |
|
A mediodia - Corri en el gimnasio hoy porque habia mucha nieve. Necesito checar la calibracion de la cinta nueva. Estuvo mas dificil que usual. (0% elevacion)
7.0 millas - 0.75 calentamiento, 3.0 @ 8.6 mph, 0.5 @ 6.7 mph, 0.5 @ 8.6, 2.25 @ 7.0 mph para refrescarse
Mas tarde - 3.5 millas por la cinta, 8:45 por milla mas o menos
|
| Cumulus - Blue Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| AM - Cove Loop + Reverse Big Loop. 10.05 miles @ 8:15 average pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM - Landfill Out & Back Course - Icy roads, breezy, eventually some sunshine - almost enough to melt the ice as I was finishing. 21.0 miles @ 8:29 avg pace |
| Cumulus - Blue Miles: 21.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - 6 recovery miles on the new treadmill (0%). 8:55 avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.65 | 0.75 | 0.75 | 0.00 | 11.15 |
|
AM - Treadmill (1%) - 5.15 miles at about 8:34 pace
Noon - more Treadmill (1%) - 6.0 miles - ramped speed 6.5 - 8.9 mph, overall 7:58 avg pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
AM - TM (1%) - 4.5 @ 8:53 pace
Noon - 7.75 on the JRParkway. Sunny but cool & breezy. Almost perfect.
(no watch) Late PM - 30 mins walking at 12%
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.09 | 0.00 | 5.00 | 0.00 | 12.09 |
|
AM - 3 on the TM (1%) - 9:35 avg
Noon - 9.09 on the JRParkway w/M - Threshold training - 1.02 warmup, 7:01, 6:57, 6:57, 0.52 recovery, 7:01, 7:07, - 2.55 cooldown. (totally drained. long week. lots of miles. calorie deficit.) Late PM - 30 mins walking at 12%
|
| Cumulus - Blue Miles: 9.09 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - 3 miles TM (1%) - 9:40ish. low energy. Noon - 5 miles on the Parkway. Sunny but windy and frigid.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.04 | 0.00 | 0.00 | 0.00 | 9.04 |
| AM - Neighborhood loop w/D then Fwd Big Loop. 9.04 miles @ 8:35 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3.0 on the Treadmill (1%) - 9:01 avg Noon - 7.0 on the Treadmill (1%) - 8:15 avg - ramped speed from 7.0 - 7.8 mph
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - 4.0 on the Treadmill (1%) - 8:23 avg Noon - 6.0 on the Treadmill (1%) - 8:06 avg - ramped speed from 6.7 - 8.5 mph | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3.0 on the Treadmill (1%) - 9:29 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
unplanned day off
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| Noon - JRParkway (warm & breezy) - 1.0 warmup, 3.0 threshold @ 6:50 avg, 0.5 recovery, 3.0 threshold @ 6:50 avg, 1.5 cooldown |
| Cumulus - Blue Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
unplanned day off
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.25 | 0.00 | 0.00 | 0.00 | 21.25 |
| AM - Reverse Cove Loop + Forward Extended Big Loop - 11.25 miles @ 8:25 avg Noon - 2.48 miles w/D - 9ish avg. then 7.52 miles on the TM (-3%) - ramped speed from 7.0 - 8.3 mph
|
| Cumulus - Blue Miles: 11.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
|
Noon - JRParkway - 8.15 miles - extra warm & breezy day - need to start packing some water along
(no watch)
Late PM - TM (1%) - 3.1 @ 9:29 avg, while watching the Jazz beat up on the Nuggets. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
|
AM - 4.15 on the Treadmill, various inclines from +1% to -3%. Hard to get moving well on some the mornings. 9:11 avg
Noon - 6.0 on the 'N1' Treadmill (0%), 9:05 avg. (Sluggish.) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 1.00 | 1.00 | 0.00 | 6.20 |
| Noon - Treadmill (0%, i think) - 6.2 miles, progressive - ramped speed from 6.7-9.0 mph | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
| |
|
| | Race: |
Hurricane 1/2 Marathon (13.1 Miles) 01:34:40, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
|
Awesome time of year to run down in Southern Utah. Perfect temperature. Slightly chilly at the start, light breeze during the race, nice and sunny but not too hot by the end. Harder course than last year. Slight uphill in miles 0-5, huge climb during mile 6, slight decline in miles 7-13.1. Raced into the top 10 runners during the first quarter mile and didn't change position much after that. Passed one guy at about 3 miles, one other guy on the big hill, and must have passed AmberG while she was off in the bushes in the second half.
Splits: (7:03, 7:13, 7:24, 7:08, 7:20, 8:39, 6:56, 7:07, 7:12, 7:09, 6:51, 6:49, 6:57, 0:55) Not a huge field of runners. The overall 2nd place guy was in my age group, so I moved up to 1st place in Master's, receiving an engraved medal and a couple of decent gift certificates. Fun to have my family and some friends there cheering at the finish line. Nice day of hiking in Zion afterward.
Power Gel at 4 and 8.
|
| Cumulus - Blue Miles: 13.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM - 6.2 easy recovery miles in Hurricane. Out & back along the highway. A couple hundred feet of descent on the way out, then climbed back up on the way back. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
|
AM - 3.0 on the Treadmill (1%), 9:00 avg.
Noon - 6.2 on the Jordan River Parkway. 8:27 avg
Late PM - 2.2 on the Treadmill (1%), 9:40 avg. + 20 min. walking at 10% |
| Cumulus - Blue Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.00 | 6.32 |
| AM - Rosecrest Out & Back, 6.32 miles @ 8:39 avg pace | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.21 | 0.00 | 0.00 | 0.00 | 14.21 |
|
AM - 3.1 tough-to-get-moving-and-still-half-asleep-and-a-bit-sore miles on the treadmill. On an unrelated note, this run put me at exactly 1000 miles for the year. Noon - 7.0 on the TM (1%) - progressive speeds from 6.5 - 8.2 mph, 7:58 overall avg. Late PM - 4.11 @ 9:20 on the TM (1%)
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Noon - 7.0 progressive miles on the TM - 8:15 overall avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Afternoon - 6.0 miles on the TM (1%) - 8:22 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| zip | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| nada | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
| Noon - 8.25 on the Parkway - 8:03 avg Late PM - 1.88 miles on the TM (1%) - 9:31 avg
|
| Cumulus - Blue Miles: 8.25 | Nimbus 11 Miles: 1.88 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| AM - 3.1 on the TM (1%) - 8:34 avg Noon - 6.0 on the TM (1%) - 8:14 avg
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
|
AM - 3.1 on the TM (1%) - 8:34 avg
Noon - 7.75 miles on the Parkway. Sunny & breezy - i.e. almost perfect. (no watch)
Late PM - 4.25 miles on the TM - 8:36 avg | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
|
Noon - chilly & breezy 5.5 miles on the Parkway. had to cut the run short and hustle back to the office when i remembered about a meeting that i needed to be at.
hot & sweaty and 8 minutes late for the meeting. |
| Cumulus - Blue Miles: 5.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 9.00 | 0.00 | 11.00 |
|
Noon - Running weather doesn't get much better than this. Sunny skies, 50 deg., 3mph breeze. Threshold training on the Parkway w/M.
1 mile warmup.
Set 1: 4 miles (6:56, 6:59, 7:01, 6:52)
Set 2: 3 miles (6:59, 6:55, 6:54)
Set 3: 2 miles (6:59, 6:53)
1 mile cooldown.
oh yeah, and its nice to be officially on the SGM list. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
| 2.52 miles around the neighborhood w/D, then 2.5 easy miles on the TM (-3%) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| Noon - 7.15 easy miles on the Parkway, 7:53 avg according to the ancient & sometimes inaccurate Garmin 201. |
| Cumulus - Blue Miles: 7.15 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Noon - TM (1%) - 2.0 warmup, 4.0 @ 7:19 (target marathon pace), 1.0 cooldown |
| Cumulus - Blue Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 7.14 |
|
Noon - JRParkway - (old watch) - 7.14 miles @ 7:53 avg pace |
| Cumulus - Blue Miles: 7.14 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - Treadmill (1%) - 6.0 miles @ 8:19 avg pace | |
| |
| | Race: |
Ogden Marathon (26.2 Miles) 03:22:33 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.30 | 0.00 | 0.00 | 26.30 |
|
Target time was 3:12, stayed under that pace thru 19 miles (but realistically I was feeling early signs of fatigue and accompanying negative thoughts by the halfway mark...) At 19 miles shifted gears into 'stay under 8 minute miles' mode... (this worked until mile 23). shifted gears again to 'just don't walk' mode... completely drained of energy, maybe a bit dehydrated too, last 3.2 miles were very very tough physically and mentally... thought i heard my name called out by someone during last half mile, but not completely sure... happy to cross the line and be done.
Split Times:
|
|
| 1 |
07:06 |
| 2 |
07:15 |
| 3 |
07:14 |
| 4 |
07:06 |
| 5 |
07:11 |
| 6 |
07:10 |
| 7 |
07:07 |
| 8 |
07:09 |
| 9 |
07:22 |
| 10 |
07:18 |
| 11 |
07:32 |
| 12 |
07:20 |
| 13 |
07:25 |
| 14 |
07:29 |
| 15 |
07:48 |
| 16 |
07:19 |
| 17 |
07:24 |
| 18 |
07:17 |
| 19 |
07:36 |
| 20 |
07:49 |
| 21 |
07:55 |
| 22 |
08:00 |
| 23 |
07:57 |
| 24 |
08:39 |
| 25 |
09:34 |
| 26 |
10:06 |
| 26.2 |
03:30 |
Analysis:
Insufficient downhill training. Insufficient long runs. Ten pounds heavier than at SGM. Mini-taper only. Should have backed off pace more in the first half. Inadequate number of Gels? (4 total, at 5, 9, 13, 18 miles)
Regardless it was a good training run. Will be better trained and better prepared for next one! | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Time to get back on the horse... 3.0 easy paced miles in the AM. Out & back thru Rosecrest. 8.15 easy paced miles at noon along the river trail. Some left over soreness, mainly in the quads.
|
| Cumulus - Blue Miles: 8.15 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - 5 easy miles on the Parkway. 8:24 avg. Strong wind from the South.
Noon - 7 more easy miles on the Parkway. 8:23 avg. Strong wind from the North.
Still some soreness in the quads. |
| Cumulus - Blue Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 6.51 |
|
AM - Out & back thru Rosecrest. 6.51 @ 9:11 avg.
Legs are very fatigued. Especially the hammies. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM - Fwd Big Loop, 7.5 miles @ 8:56 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
|
Noon - JRParkway, 8.10 @ 8:30 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.98 | 0.00 | 5.00 | 0.00 | 9.98 |
| Noon - JRParkway (8:33, 7:07, 7:05, 7:10, 8:25, 7:17, 7:25, 6:54 (.9), 8:47, 8:47 (.98)) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.63 | 0.00 | 0.00 | 0.00 | 8.63 |
|
AM - RC O&B 5.13 @ 9:03
Noon - TM (0%) 3.5 @ 9:00 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.13 | 0.00 | 0.00 | 0.00 | 7.13 |
| AM - 2.5 Neighborhood loop w/D, 5.13 RC Out & Back | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| AM - Cove Loop + Fwd Big Loop + Neighborhood Loop w/D - 10.4 @ 8:43 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
Noon - TM (0%) - 6.0 @ 6.6-8.1 mph
Late PM - TM (-3%) - 4.5 @ 6.5-7.5 mph | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - Fwd Big Loop 7.5 @ 8:33
Noon - TM (0%) - 4.5 @ 7.0-8.0 mph | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
AM - RC O&B, 5.10 @ 8:30
Noon - TM (0%) - 5.0 @ 6.3-7.7 mph | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| Noon - JRParkway 7.85 @ 8:28 min/mile | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM - Neighborhood Loop w/D | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 3.00 | 0.00 | 11.50 |
|
AM - 2.5 Neighborhood Loop w/D
Noon - TM (-3%) 4.0 progressive @ 7.0-8.5 mph, 3 @ 6:58, 6:53, 6:49, 2 @ 8:34 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.34 | 0.00 | 0.00 | 0.00 | 11.34 |
|
AM - RC O&B 6:34 @ 8:47
Noon - TM (0%) - 5.0 @ 8:56 (6.3 - 7.5 mph) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.51 | 0.00 | 0.00 | 0.00 | 11.51 |
|
AM - RC O&B 5.51 @ 8:29
Noon - TM (0%) - 6.0 @ 8:22 (6.5 - 8.8 mph)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
AM - Fwd Big Loop 7.5 @ 8:52
Noon - TM (0%) - 5.0 @ 8:09 (6.5-8.7 mph)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.31 | 0.00 | 0.00 | 0.00 | 10.31 |
|
AM - Cove Loop + Fwd Big Loop, 10.31 @ 8:27 avg | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 3.00 | 0.00 | 11.10 |
| Late PM - TM (-3%) - 7.1 warmup, recovery & cooldown, sandwiched around 3 x 6:53 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Noon - 6.75 @ 8:00 on the JRP
Late PM - 4.25 @ 8:14 TM (-3%) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
|
AM - 5.5 @ 8:40 RC Out & Back
Noon - 6.0 @ 8:03 TM (0%)
Late PM - 4.0 @ 8:57 TM (-3%) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.03 | 0.00 | 0.00 | 0.00 | 11.03 |
|
AM - 6.03 @ 8:28 RC Out & Back
note to self: start taking cell phone on runs
Noon - 5.0 @ 8:39 TM 0% | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.99 | 0.00 | 0.00 | 0.00 | 14.99 |
|
AM - Sunny but chilled and breezy morning, and exceptionally enjoyable. Extended Forward Big Loop, 8:34 miles @ 8:42 min/mile avg. Expended energy reserves by about the 5 mile mark.
Noon - Excellent day for a run by the river. 6.65 miles @ 8:05 avg pace.
|
| Cumulus - Blue Miles: 8.34 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.61 | 0.00 | 0.00 | 0.00 | 10.61 |
|
AM - Reverse Cove Loop + Forward Big Loop. 10.61 miles @ 8:42 avg pace. Ran out of energy about mid-way thru.
Gorgeous morning. |
| Cumulus - Blue Miles: 10.61 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
|
AM - Out & back by the horsepark w/D. 2.5 miles @ 9 something
Late PM - TM (-3%) - 2.0 @ 7mph, 1.0 @ 8.6mph, 2.0 @ 8.7mph, 2.5 @ 7 mph | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.50 | 0.00 | 11.00 |
|
Noon - TM (0%) - 6.5 miles - progressive increases each quarter mile, 6.5 to 9.1 mph
Late PM - TM (-3%) - 4.5 miles at approx. 8:30 avg |
| Cumulus - Blue Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
|
AM - Rosecrest out & back - 4.1 easy miles, no watch
Late PM - Easy 3.0 mile out & back w/D, then 4.0 on the TM (-3%) @ 8:00/mile avg |
| Cumulus - Blue Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.51 | 0.00 | 0.00 | 0.00 | 11.51 |
|
AM - Out & back thru Rosecrest. Another beautiful morning - clear bue sky, mild temperature, gentle breeze, green trees and manicured lawns. Too bad that i woke up late and had to keep it short. 5.51 miles @ 8:40 avg.
Noon - TM (0%) - 6.0 miles at progressive speeds, 6.7-8.6 mph (7:57 overall average) |
| Cumulus - Blue Miles: 5.51 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - 3.0 miles Out & back in Rosecrest w/D, then 7.5 mile Fwd Big Loop. All easy paced. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| nothing | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
|
AM - About 0.5 up then 10.5 down Payson Canyon. Middle 5.0 at a relatively quick pace, but didn't feel like going full out. (8:46, 8:15, 7:23, 6:35, 6:43, 6:47, 6:46, 6:48, 7:38, 7:59, 7:46) Late start. A bit warm by the end. |
| Cumulus - Blue Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
|
AM - couple of easy laps around Payson Lake. |
| Cumulus - Blue Miles: 2.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - TM (0%) - 6.0 miles @ 8:04 average | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Noon - TM (0%) - 9.0 miles, progressive speeds from 6.7 to 8.5 mph | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
|
AM - 7.10 miles on the Jordan River Parkway. Mostly overcast, but it was already 79 deg. at 6:30 AM.
Noon - 7.0 miles on the treadmill (0%) - steady pace, 8:29/mile | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.52 | 0.00 | 8.00 | 0.00 | 15.52 |
|
AM - Threshold training on the Parkway w/M. 76 degrees and breezy. Fatigue really set in during the second set of 3, but overall a good workout. Felt much better than the last time we tried this one (12 days after Ogden).
1 warmup,
1x (7:02) into wind, potty break
3x (6:46, 6:53, 6:59) wind at back, short break
3x (7:06, 7:02, 7:09) into the wind, potty break + water fountain
1x (6:52)
1.52 cooldown
Noon - Treadmill (0%) - Easy 5.0 @ 8:48 | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - Out & back run thru Rosecrest, including down then back up the Big Hill. 7.5 miles at 8:50 average pace. Legs tired and a bit sore from yesterday.
Noon - 4.5 miles on the treadmill (0%) - 8:52 avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 3.0 RC O&B w/D, 2.0 TM(-3%) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
|
AM - 3.5 RC O&B w/D - 9:26 avg, TM(-3%) 4.0 warmup, 2 @ 6:58, 0.5 rec, 2 @ 6:53, 0.5 rec, 2 @ 6:40, 1.5 cooldown | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.53 | 0.00 | 0.00 | 0.00 | 11.53 |
|
AM - Rosecrest Out & Back - 5.53 @ 8:53 avg
Noon - Treadmill (0%) - 6.0 miles - progressive speed 6.7-8.0 mph |
| Cumulus - Blue Miles: 5.53 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.34 | 0.00 | 0.00 | 0.00 | 14.34 |
|
AM - Forward Big Loop with AM hill extension. 8.34 miles @ 8:34 avg pace. Ideal conditions. Great morning. Great run. Really really enjoyed it for no quantifiable reasons.
Noon - 6.0 miles on the Treadmill (0%) - 8:33 avg. |
| Cumulus - Blue Miles: 8.34 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 10.00 | 0.00 | 17.05 |
|
AM - Threshold training w/M down by the river. 1.0 warmup (8:53), 1x (6:53), 3x (7:01, 6:59, 6:58), 3x (7:04, 6:55, 6:55), 3x (6:59, 6:58, 6:51), 1.05 cooldown (9:05). Nearly perfect conditions for a July morning, 61 deg, no wind, relatively few bugs. (only swallowed one...)
Noon - 5.0 easy treadmill miles on fatigued legs. 9:01 avg pace.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
AM - 5.10 easy paced miles. A bit of soreness, but mostly just tired legs. Eased up after a couple of miles. Out & back. No watch.
Afternoon - 5.0 miles on the TM (0%) - 6.5 to 7.4 mph ramp up. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 6.00 | 0.00 | 18.50 |
|
AM - 8.5 miles (Fwd Big Loop + Ambermont Loop)
Noon - 10.0 miles on the TM (-3%) - 2.0 warmup, 2x 6:53, 0.5 rec, 2x 6:40, 0.5 rec, 2x 6:31, 1.0 cooldown |
| Cumulus - Blue Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM - Jordan River Parkway - 10.0 miles @ 8:30 average. Way too many bugs, otherwise it was a gorgeous morning. Noon - 4.0 on the treadmill (0%) - taking it ultra easy for the next few days - 9:21 avg
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Noon - 5.0 difficult and uninspired treadmill miles. 9:30 average. |
| Cumulus - Blue Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.79 | 0.00 | 0.00 | 0.00 | 7.79 |
| Noon - Hot. Sunny. Took a break from the treadmill and ran some easy paced miles down by the river. 7.79 @ 8:23 pace. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.71 | 0.00 | 0.00 | 0.00 | 11.71 |
| AM - 3.0 easy RC O&B w/D, then 8.71 easy FWD BL + AmL | |
| |
| | Race: |
Bryce Canyon 1/2 Marathon (13.1 Miles) 01:30:28 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 13.10 | 0.00 | 13.85 |
|
one of my best running companions became terminally ill this week, so i came into the race knowing i was on my own. no pacing help available. i'd have to do it all by feel. new territory for me.
but it was also liberating in a way. i decided not to put any pressure on myself. just run the race hard and enjoy the journey and be happy with the results no matter what.
so i did. it was a good race. beautiful scenery. great weather. net result, +23 seconds slower than last year's finish time. it could have been better. but it could have been worse. i can live with that.
as for my running companion, he's on his way to Texas for diagnosis. if all works out, i'll get a cash refund of my original purchase price and i can apply it toward another Garmin 205 to replace him. he was just over 2 years old (from my experience that's like 80 in GPS years...). but the extended warranty that i purchased for him 2 years ago was about to expire within 14 days, so the timing worked out well.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
|
AM - Out & back thru Rosecrest - easy pace - 2nd half felt better than the 1st
Noon - Treadmill (0%) - progressive run - 6.5 to 8.0 mph
Late PM - TM (-3%) - 4.0 miles @ 8:34 avg |
| Cumulus - Blue Miles: 5.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - Rosecrest Trail Loop - 7 miles easy (no watch) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
Noon - Treadmill (0%) - progressive ramp-up run over first 6.2 miles (6.5 to 8.7 mph), then ramp down over final mile (8.6 to 7.5 mph)
Late PM - Treadmill (-3%) - 5.3 miles @ 8:34 pace |
| Cumulus - Blue Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
AM - Forward Big Loop - 7.5 miles - easy and enjoyable Noon - Treadmill (0%) - easy 5.0, 9:15 pace approx.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 2.5 easy ones in the neighborhood w/D. Ran a few hundred yards and had a quick chat with RAD, but couldn't keep up with her pace so had to let her go. Continued off an easy 8.5 mile trek thru Rosecrest (Forward Big Loop + Am Hill Loop). Great day. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
|
AM - 4 mile RC out & back w/D.
Bit Later - TM (-3%) - 2 warmup @ 8:34, 5.0 @ 6:40, 1 cooldown @ 8:34 |
| Cumulus - Blue Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
|
AM - 18 miles along the Jordan River Parkway. Pleasant run for the most part. 2:38 total time, including a few pit stops.
Noon - 4 easy ones on the treadmill (0%) - 9:02 avg pace
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM - RC Out & Back + Am Hill Loop - Slow & easy 6.5 miles
Noon - TM (0%) - 5.5 miles @ 9:03/mile avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM - woke up late, had not much time and even less energy - blah (5.3 miles out & back)
|
| Cumulus - Blue Miles: 5.30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.21 | 0.00 | 7.00 | 0.00 | 15.21 |
|
AM - Threshold training down by the river w/M. Very muggy. (Shirt was completely drenched). But still a nice late July morning. 1.0 warmup, 1x (6:58), 3x (6:56, 6:59, 6:55), 3x (6:58, 7:01, 6:59), 2.21 cooldown
*First time using new Garmin 305 and heartrate monitor.* Avg HR - wu+1x (~130, ~155) 3x (157, 164, 168), 3x (158, 166, 169), cd 2.2x (143, 147, 147) Noon - easy 5.0 on the treadmill (0%) - 9:00 avg - felt better than usual for a post-threshold training - afternoon run
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.61 | 0.00 | 0.00 | 0.00 | 13.61 |
|
AM - A mile or so in the neighborhood then a Forward Big Loop. Easy does it, 8.61 @ 9:02 pace. Just need another 25 miles at lunchtime and i'll top 100 for the week...
Noon - 5.0 treadmill miles, 9:00 avg
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.88 | 0.00 | 0.00 | 0.00 | 13.88 |
|
AM - Extended Reverse Big Loop + Am Hill. Easy pace. 8.88 miles @ 8:52 / mile
Noon - Treadmill (-3%) - 5.0 miles - progressive from 7.0 to 8.3 mph |
| Cumulus - Blue Miles: 8.88 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.14 | 0.00 | 0.00 | 0.00 | 8.14 |
| Noon - Easy run down by the river. 8.14 miles @ 8:32 / mile. Hot & breezy. ~90 degrees | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.02 | 0.00 | 5.00 | 0.00 | 13.02 |
| AM - Out & back thru Rosecrest. 6.02 miles @ ~8:34 avg pace Noon - Treadmill (0%) - 1.5 warmup, 5.0 @ 6:40 / mile, 0.5 cooldown
|
| Cumulus - Blue Miles: 6.02 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.62 | 0.00 | 0.00 | 0.00 | 14.62 |
|
AM - Very dark clouds & strong winds as I started out. But it cleared up and calmed down considerably by the end, making it a really nice morning. I was dog slow today... 8.62 miles @ 9:14 avg pace. (Forward Big Loop + Am Hill Loop) Sciatic hurt more & longer than usual.
Noon - Progressive treadmill run, 0%. (6.5 mph up to about 8.0) 6.0 miles @ 8:31 avg pace.
|
| Cumulus - Blue Miles: 8.62 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.43 | 0.00 | 0.00 | 0.00 | 1.43 |
| blah |
| Cumulus - Blue Miles: 1.43 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 2.00 | 0.00 | 16.75 |
| AM - 10.25 easy paced miles - Cove Loop + Fwd Big Loop + Am Hill Loop - 8:55 avg pace it pays off to know where the current construction is going on in Herriman, and the strategically located Honey Buckets. Noon - Treadmill (0%) - 2.0 @ 6.6-6.9 mph, 2.0 @ 7.0-7.7 mph, 2.0 @ 9.0 mph, 0.5 cooldown 8.9-6.5 mph (slow ramp up, fast ramp up, hold, fast ramp down)
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.58 | 0.00 | 0.00 | 0.00 | 8.58 |
| AM - Cove Loop + Rosecrest Trail Loop, 8:58 @ 9:03 avg | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.49 | 0.00 | 0.00 | 0.00 | 7.49 |
| AM - 2.49 slow Cove Loop w/D, then 5.0 @ 8:30 avg on the treadmill (-3%) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.02 | 0.00 | 2.00 | 0.00 | 11.02 |
|
AM - RC O&B 5.52 @ 8:48 avg
Noon - Treadmill (0%) - 2.0 @ 6.5-7.5 mph, 2.0 @ 9.0 mph, 0.5 @ 7.0 mph
|
| Cumulus - Blue Miles: 5.52 | Nimbus 11 Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - 13.0 @ 8:29 (Reverse Cove Loop + 2x Rosecrest Mini-Loops) then finished up on the treadmill (-3%), 7.0 @ 8:15 or so. Because of pace, they're called 'easy' miles, but many many aspects of the 20 miles weren't easy... hills, heat, tired and/or sore muscles, lack of focus, etc. blah. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.02 | 0.00 | 0.00 | 0.00 | 12.02 |
|
AM - Out & back thru Rosecrest, 6.02 @ 9:22 avg
Noon - Treadmill (0%) - 6.00 progressive - 6.5-7.7 mph - 8:47 avg
|
| Cumulus - Blue Miles: 6.02 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.53 | 6.00 | 2.00 | 0.00 | 15.53 |
|
AM - Another Tempo Thursday on the JRP w/M. Gorgeous morning, great temperature (high 50's), very few bugs. Today's objective was to string together a few miles at marathon pace.
8:36, 6:57, 0:18, planned restroom break, 7:12, 7:12, 7:13, 7:20, 7:07, 7:09, unplanned restroom break, 6:37, 8:29, 0:42
Noon - Treadmill (0%) - 5.41 miles @ 8:52 avg
pain in right glute/upper hammie
(treated with josse's suggestion + 800 mg IB + ice pack)
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Noon - TM (0%) - 6.0 miles @ 8:26 avg pace. I was prepared to jump off and quit at the first sign of rump pain, but it never happened...
whew! |
| Cumulus - Blue Miles: 6.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| TM (-3%) - 9 min pace give or take | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.54 | 0.00 | 0.00 | 0.00 | 13.54 |
|
AM - Fwd Big Loop + HB extension. 8.54 miles @ 8:35 /mile. Nice morning.
Noon - TM (0%) - 5.0 @ 8:30 avg. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.76 | 0.00 | 3.50 | 0.00 | 21.26 |
|
AM - Mini-Cove Loop, then from Herriman to the Office. 14.26 miles @ 8:19 /mile avg pace.
Noon - TM (0%) - 2.0 warmup, 2.0 @ 6:40, 0.5 recovery, 1.5 @ 6:40, 1.0 cooldown
|
| Cumulus - Blue Miles: 21.26 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.77 | 0.00 | 0.00 | 0.00 | 9.77 |
|
AM - Out & back thru Rosecrest. 6.2 miles @ 9:18 pace. Sore & tired legs. The run wasn't as stellar as the pace indicates...
Noon - TM (0%) - Double dog slow. But even so, i had to back off on the speed a couple of times when i'd feel a twang in right hammie. Finally stopped the machine completely on the third indication. Not gonna push my luck any further. 3.57 miles in 33:57 minutes | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.06 | 0.00 | 0.00 | 0.00 | 14.06 |
|
AM - Fun out & back run up the canyon with RAD. Gorgeous morning. Great temperature. Felt pretty good. No mountain lion sightings today. 8.06 miles @ 8:52 /mile avg.
As a side note - this run puts me over the 200 mark for the month, and over the 2000 mark for the year.
Noon - TM (0%) - 6.0 miles progressive - 6.5 to 8.4 mph (8:17 avg) Not sure why but sometimes when i'm struggling on the TM, it feels better to speed up than to slow down. Maybe part of it is just getting it over with sooner.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
|
AM - 7.05 @ 9:04 pace - RC O&B w/Am Hill Loop
Noon - TM (0%) - 5.0 @ 8:34 pace - various speeds from 6.5 to 8.2 mph |
| Cumulus - Blue Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.57 | 0.00 | 0.00 | 0.00 | 6.57 |
| AM - RC custom course - slow | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 5.00 | 0.00 | 12.25 |
|
Noon - TM (0%) - 1.5 wu, 1 x 6:40, 0.5 rec, 1 x 6:40, 0.5 rec, 3 x 6:35, 0.5 cd
Late PM - TM (-3%) - 4.25 @ 8:36 | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Late PM - TM (0 to -3%) 5.1 @ 8:41 | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
|
Noon - TM (0%) - 6.2 @ 8:25
ended early - left knee started to hurt |
| Cumulus - Blue Miles: 6.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
|
Noon - Needed a break from the treadmill. Nice run along the parkway. Low 90's. The breeze felt great during half of the run. 7.10 @ 8:04 avg pace. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Noon - TM (0%) - 2 warmup, 3 @ 6:31, 1 cooldown |
| Cumulus - Blue Miles: 6.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.12 | 0.00 | 0.00 | 0.00 | 20.12 |
|
AM - Awesome morning for a run along the JRP. Great temps, great scenery, and great company with RAD, Allie, and Annette. Fun time, easy miles, lots of bugs. Thanks for letting me run with you guys! I wish all long runs were this fun and this seemingly effortless.
20.12 miles @ 8:48 avg pace. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.82 | 0.00 | 0.00 | 0.00 | 7.82 |
|
AM - Easy run. Gorgeous morning. Legs a bit fatigued but felt decent after a couple. RC + Am Hill Loop + down then up JC Hill.
7.82 miles @ 8:51 avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.50 | 0.00 | 0.00 | 12.00 |
|
Noon - progressive treadmill run 7.0 miles, speeds from 6.7 to 8.5 mph
Late PM - TM (-3%) - 5.0 @ ~8:30 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
|
Noon - 1.5 warmup, 2.0 @ 6:53, 2.0 @ 6:44, 0.5 rec., 1.0 @ 6:31, 1.0 cooldown
ran out of gas | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.11 | 0.00 | 0.00 | 0.00 | 12.11 |
|
Noon - Tried out the new route on the Parkway, out to 126th & back. Little bit warm, but not at all summer-like. Nice breeze.
8.01 miles @ 7:53 avg pace.
Late PM - TM (-3%) - 4.10 @ 8:34 /mile | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
|
Noon - Another run on the Parkway w/M. Pleasantly warm and breezy again. Apparently there is still some construction going on about a half mile beyond 12600 South for a couple more weeks. The trail was heavily obstructed with vehicles and workers, so we turned around just short of the target. 9.10 miles @ 8:19 avg pace. Glycogen debt at about 7 miles.
Late PM - TM (-3%) - 5.0 miles - progressive 6.5 to 7.9 mph | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.38 | 1.00 | 3.00 | 0.00 | 9.38 |
|
AM - Canyon run, Buckskin Road - 9.38 miles @ 8:00 avg
(9:19, 8:40, 8:54, 9:06, 9:14, 7:13, 6:24, 6:38, 6:44, 2:52) |
| Cumulus - Blue Miles: 9.38 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
| AM - Pocatello, custom route - 8.31 miles @ 8:43 avg pace |
| Cumulus - Blue Miles: 8.31 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 4.00 | 0.00 | 13.20 |
|
AM - Canyon run - Buckskin Road - 8.10 miles @ 7:50 avg pace
(9:29, 9:30, 9:06, 9:06, 6:11, 6:09, 6:28, 6:35, 0:51)
Late PM - TM (-3%) - 5.1 miles @ ~8:45 pace
|
| Cumulus - Blue Miles: 8.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 3.00 | 0.00 | 0.00 | 12.60 |
|
Noon - TM (0%) - ramp from 6.7 to 8.6 mph over 5.5, then hold for 2.0.
7.5 miles @ 7:44 avg
Late PM - TM (-3%) - 5.1 @ ~8:48 avg | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Noon - TM (0%) - 6 miles @ 8:47 avg. Minor soreness, lack of energy, low enthusiasm.
Late PM - TM (-3%) - 4.1 miles @ 9:00 avg |
| Cumulus - Blue Miles: 6.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
|
Noon - Took a break from the treadmill and went for a run on the Parkway. Nice temperature and breeze today. 8.15 miles @ 8:05 avg pace. Late PM - TM (-3%) - 4.0 @ 9:30 avg.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| Noon - TM (0%) - 1.5 warmup, 5.0 @ 6:53, 0.5 cooldown. Pace felt brisk but manageable. Breathing felt relaxed, legs a bit fatigued. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.25 | 0.00 | 0.00 | 0.00 | 22.25 |
|
AM - Long run on the Parkway in Lehi, with Annette, Bec, Chad, Rachel, and Stacy. Time went by fast - fun conversations - almost stepped on a skunk - very cool weather at the start, but warmed up to perfection by the end. 22.25 miles @ 8:40 avg pace. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
|
Noon - Treadmill - Incline ramp from 0-3%, and speed ramp from 6.6 to 7.5 mph over 7 miles. Then backed down to 0% and 6.6 mph over the final 0.5. AP 8:29
Late PM - 5.6 miles on the Treadmill (-3%) - 8:34 pace |
| Cumulus - Blue Miles: 7.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 3.00 | 12.10 |
|
Noon - TM (0%) - 1.5 warmup, 5 x 0.5 @ 10.1 mph and 1 x 0.5 @ 10.2 mph, 0.25 recoveries, (0.5 rec prior to the final one), 1.0 cooldown Late PM - TM (-3%) 5.10 miles @ 9:15 approx. pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
|
Noon - A mighty fine September day to be running outside. Just a touch on the warm side, but it was so nice to break from the treadmill today. 7.1 miles @ 8:27 avg pace.
Late PM - TM (-3%) - 5.0 @ 8:57
|
| Cumulus - Blue Miles: 7.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 1.00 | 1.00 | 0.00 | 10.80 |
|
Noon - TM (0%) - Ramp up from 6.5 to 8.7mph over 5.0 miles, then hold for 1.0, then ramp down to 7.7 mph over final 0.5
Late PM - TM (0%) - 4.3 @ 9:15ish, plus some walking at 12%. very tired - head and body... | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
break from running. need to revitalize. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.07 | 0.00 | 4.00 | 0.00 | 22.07 |
|
AM - Last long effort before St. George. Woohoo! Course started near the Med Center in Riverton, up thru Herriman, up to Yellow Fork Canyon, then back again. Fun run with Annette, Bec, Rachel, and Ryan. Headwinds + uphill first half. Tailwinds + downhill second half. 16.97 miles
(drove home) then finished up on the TM (-3%) .5 wu, 4.0 @ 6:40, 0.6 cooldown
Great morning. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - TM (0%) - non-linear ramp 6.8 to 8.7 mph - 6.0 miles
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 7.00 | 0.00 | 12.01 |
|
AM - JRParkway - 0.71 warmup, 7 threshold (6:40, 6:45, 6:36, rr, 6:38,
6:36, 6:42, 6:45), 0.30 cooldown. Nice morning, cool temps, bugs must
be gone for the season.
(left hammie pain) Late PM - TM (0%) - easy 4.0 @ 9:31 pace. hammie not too bad.
|
| Cumulus - Blue Miles: 4.00 | Nimbus 11 Miles: 8.01 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Noon - Easy 6 on the Parkway. Just missed out on the heavy rain.
Late PM - Easy 3 on the TM (0%), plus some inclined walking. |
| Cumulus - Blue Miles: 3.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Noon - Easy 5.5 on the TM (0%) - 9-ish avg. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Noon - TM (-3%) - 7.5 miles - progressive (7.0 to 8.3 mph over first 7.0, final 0.5 @ 6.7 mph) |
| Cumulus - Blue Miles: 7.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Late PM - TM (-3%) - progressive 10 miler (7.0 to 7.9 mph) |
| Cumulus - Blue Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Noon - Just an easy jaunt along the Parkway. (getting a taste of what it might feel like Saturday morning in St. George) no watch.
|
| Cumulus - Blue Miles: 6.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
|
Noon - Back on the treadmill today. 6.0 miles @ 8:33 avg. Started each of the last 4 miles with a brisk quarter (9.2mph), just to let the legs know that i'll be calling on them to come alive this weekend.
Left foot was aching, just forward of the heel - mysteriously went away somewhere in the 3rd mile. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.31 | 0.00 | 0.00 | 0.00 | 6.31 |
| Noon - Nice and easy run on the Parkway. 6.31 miles @ 8:59 avg. It was hot. No pains - phantom or otherwise.
Day off tomorrow. (Woohoo!) Easy and short run on Friday. Marathon on Saturday.
|
| Cumulus - Blue Miles: 6.31 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM - Bike warm-up, waiting for a treadmill to free up. (very small exercise room at the hotel) Then 2.5 easy progressive miles on the TM to get the blood flowing and break a sweat. | |
|
| | Race: |
St. George Marathon (26.2 Miles) 03:07:40, Place overall: 211 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
Race notes:
Primary goals for the day were: BRONZE) beat last year's time, SILVER) average under 7:00/mile pace, GOLD) run Sub-3 hours. The Gold medal possibilities started to slip away after mile 17. The Silver after about 21. And the Bronze, somewhere around mile 24.5...
I gave it a good attempt and left everything out there on the course. Better pacing would likely have yielded at least a PR time, but I feel pretty good about how I ran thru the first 21 miles. Just ran out of energy. From that point on i was just trying to slow the bleeding... at least i didn't completely slam into the wall like i had done at Ogden.
Took Gu's at 3, 7, 11, 15 and 19. (I don't like carrying that many! Hard to stomach all those but it was probably the right number for me.)
Should have grabbed a second cup at some water stations. (Felt very thirsty at the end.) After depriving myself for a month, that Diet Coke in the finishing area tasted excellent.
Even with a slower time than last year, overall placing was higher. Maybe the extra heat affected a lot of peoples finish times...
| Mile |
Split |
Cumulative Time |
Projected Finish Time |
| 1 |
0:07:07 |
0:07:07 |
3:06:27 |
| 2 |
0:06:54 |
0:14:01 |
3:03:37 |
| 3 |
0:06:54 |
0:20:55 |
3:02:40 |
| 4 |
0:06:43 |
0:27:38 |
3:01:00 |
| 5 |
0:06:47 |
0:34:25 |
3:00:21 |
| 6 |
0:06:38 |
0:41:03 |
2:59:15 |
| 7 |
0:06:39 |
0:47:42 |
2:58:32 |
| 8 |
0:07:30 |
0:55:12 |
3:00:47 |
| 9 |
0:07:08 |
1:02:20 |
3:01:28 |
| 10 |
0:07:12 |
1:09:32 |
3:02:11 |
| 11 |
0:07:20 |
1:16:52 |
3:03:05 |
| 12 |
0:06:59 |
1:23:51 |
3:03:04 |
| 13 |
0:06:45 |
1:30:36 |
3:02:36 |
| 14 |
0:06:50 |
1:37:26 |
3:02:20 |
| 15 |
0:06:37 |
1:44:03 |
3:01:44 |
| 16 |
0:06:47 |
1:50:50 |
3:01:29 |
| 17 |
0:06:49 |
1:57:39 |
3:01:19 |
| 18 |
0:07:06 |
2:04:45 |
3:01:35 |
| 19 |
0:07:24 |
2:12:09 |
3:02:14 |
| 20 |
0:07:12 |
2:19:21 |
3:02:33 |
| 21 |
0:07:04 |
2:26:25 |
3:02:40 |
| 22 |
0:07:31 |
2:33:56 |
3:03:19 |
| 23 |
0:07:40 |
2:41:36 |
3:04:05 |
| 24 |
0:07:48 |
2:49:24 |
3:04:56 |
| 25 |
0:08:00 |
2:57:24 |
3:05:55 |
| 26 |
0:08:22 |
3:05:46 |
3:07:12 |
| 26.2 |
0:01:55 |
3:07:40 |
3:07:40 |
This was a good race. I still think i have some room for improvement for the next time. Can't wait to do it again next year. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Noon - a bit of walking, 2 miles on the treadmill @ 9:31 pace, a bit of cycling quads are still sore
|
| Cumulus - Blue Miles: 2.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Noon - some more easy TM miles to ease back into the running routine. still some minor quad soreness - getting better each day. 5.0 miles @ 8:59 avg |
| Cumulus - Blue Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
|
Noon - Easy run on the parkway. No watch. Most of the marathon soreness is gone, but theres not a lot of life in the legs yet. (Doesn't bode well for the work sponsored 5K tomorrow...) |
| Cumulus - Blue Miles: 6.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 0.00 | 3.13 | 0.00 | 3.93 |
|
PM - Work sponsored 5K. My co-worker sprinted into the lead and a gapped me by a few seconds. I figured he wouldn't be able to maintain the pace so I stayed patient and just kept him within reach. He started to lose momentum and I passed him up just after the first mile. I snuck a peek and the 3rd place guy was still about a hundred yards back, so i just put it into cruise control. I looked back again after the second mile during a short out & back section of the course, and the 3rd place guy had moved into 2nd, but by my mental timing he was a good 40 seconds behind by now, so i eased back on the pace some more (plus this is the big uphill section). Ended up about 50 seconds ahead by the finish. Not a stellar time by any means, but it was enough to bring home the $75 prize. Mission accomplished. (6:23, 6:45, 7:11, 0:50) Official time 21:08.
Short 0.8 cooldown running back to meet up and finish the race with my son. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.37 | 0.00 | 0.00 | 0.00 | 12.37 |
|
AM - Gorgeous morning. I'm going to miss days like this once the cold weather sets in for good. RC extended big loop. 8.37 miles @ 8:18 / mile avg.
Late PM - Treadmill (0%), 4.0 @ 9:10 avg |
| Cumulus - Blue Miles: 8.37 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.51 | 1.00 | 2.50 | 0.00 | 9.01 |
|
PM - Neighborhood loop + Yellowfork Canyon O&B. 9.01 miles @ 7:48 avg pace. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| Noon - Nice run on the Parkway. Perfect weather lately. 8.08 miles @ 8:03/ mile avg. |
| Cumulus - Blue Miles: 8.08 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Noon - Treadmill (0%) - 6.5 miles @ 8:52 avg |
| Cumulus - Blue Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.61 | 0.00 | 5.00 | 0.00 | 10.61 |
|
AM - Treadmill (0%) - 3.11 @ 8:53 avg
Noon - Parkway - 7.5 miles (8:27, 6:40, 6:45, 6:50, 6:46, 6:32, 8:06, 4:10). Beautiful weather. Extra enjoyable day. |
| Cumulus - Blue Miles: 7.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Noon - Treadmill. 8:47 avg.
almost didn't do anything. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
|
AM - easy 5.1 on the TM. (approx. 9:00 avg)
blah.
|
| Cumulus - Blue Miles: 5.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - Treadmill (0%) - 7 miles @ 8:07 avg. Noon - Treadmill (0%) - 4 miles @ 8:54 avg
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.89 | 0.00 | 0.00 | 0.00 | 12.89 |
|
Noon - Gorgeous day on the Parkway, low 60's, light breeze. (especially good for this late in October). 7.89 miles @ 8:08 avg pace.
Much nicer than the treadmill.
Late PM - 5.0 on the TM (0%) - progressive 7.0 to 8.0 mph
Nicer than running outside.
** New strategy for Ogden marathon - get to ideal race weight early in the training, instead of waiting 'til the last 4 weeks. ** | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Noon - A fine day outside by river. 7.75 miles. (no watch)
Thank you to the city of South Jordan for still keeping the drinking fountains on by the trail. And negative kudos to Riverton for shutting off their fountains and locking their bathrooms.
Late PM - Outside. Custom neighborhood course, 3.25 miles @ 9 something |
| Cumulus - Blue Miles: 3.25 | Nimbus 11 Miles: 7.75 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Noon - Treadmill (0%) - a truly uninspired run. watched the display almost the whole time.
6.0 miles @ 9:13 avg. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.10 | 0.00 | 10.10 |
|
AM - 3.1 miles @ 6:36 avg
Late PM - Treadmill (-3%) - 7 miles @ 8:17 avg |
| Cumulus - Blue Miles: 7.00 | Nimbus 11 Miles: 3.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 4.00 | 0.00 | 9.01 |
| Noon - Treadmill (-3%) - some minor speed play while watching the NASCAR race. various random periods alternating between 7, 8, and 9 mph. |
| Cumulus - Blue Miles: 9.01 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - Treadmill (0%) - 3.0 miles @ 9:12 avg.
Noon - Treadmill (0%) - 5.0 miles @ 8:59 avg. Hamstrings feel trashed. |
| Cumulus - Blue Miles: 3.00 | Nimbus 11 Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
late pm - tm (0%) - slow - cut it short
blah. my biorhythms must be trending low today. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Noon - Spectacularly perfect running weather. Long sleeves, hat and gloves + shorts and sunglasses. 8 miles on the Parkway @ 7:52 avg pace.
I rudely interrupted a fox that was sunbathing on the asphalt trail. But after i had passed by, he went right back and took his place again. Pretty cute - reminded me a lot of my dog when she curls up in her bed. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 5.00 | 0.00 | 15.05 |
|
Noon - Another gorgeous day on the Parkway. 2 warmup, 5 threshold (6:40, 6:45, 6:44, 6:46, 6:43), 1.05 cooldown
8.05 / AP 7:18
Evening - Treadmill (0%) - 7.0 progressive miles, from 6.4 up to 8.6 mph. (8:02 avg) | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 7.00 | 0.00 | 14.60 |
|
AM - Since i had some hours to kill in Provo, i started my run going backwards on the Halloween Half course. (It turns out that its a bit hazardous to run against the grain when a race of that magnitude is taking place. Tons of runners and a lot of them don't see you coming until its almost too late.) I did my best not to be a menace, jumping off into the weeds and rocks at times. When i hit the Vivian park area, i diverted for a half mile up the other canyon to increase my mileage then turned came back and joined up with the racers going in the right direction. (And no i wasn't a bandit, i didn't take any of the drinks at the water stops... ) Was able to pick up the pace on the way back, but it was tough working thru everyone on the crowded trail.
(10:17, 8:00, 8:00, 8:08, 7:56, 7:37, 8:13, 6:57, 7:08, 6:49, 6:50, 6:50, 6:49, 6:48, 2:25) | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Late PM - Treadmill (-3% to 0%) - 5.0 miles @ 8:34 pace |
| Cumulus - Blue Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
|
Noon - Another fine sunny day on the Parkway - 7.75 miles at natural pace. (no watch)
Late PM - TM (0%) - 5.0 @ 8:34 pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Noon - pw - 7.75 - e - nw | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.41 | 0.00 | 0.00 | 2.50 | 10.91 |
|
Noon - pw - 5.55 wu+cd, 6x.25, 2x.5 ct (solft)
Late PM - TM (-3%) - 2.86 @ 8:34 - ssplk |
| Cumulus - Blue Miles: 2.86 | Nimbus 11 Miles: 8.05 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Noon - Parkway - 6.2 @ 9:00 avg | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 1.00 | 2.25 | 7.30 |
| Noon - TM (0%) - 4.05 warmup, cooldown, and recovery. 1.0 @ 6:35, 4x 0.5 @ 3:00, 0.25 @ 1:27 | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Late PM - TM (0%) - 1.0 @ 9:00 or so. |
| Cumulus - Blue Miles: 1.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.33 | 0.00 | 0.00 | 0.00 | 3.33 |
| AM - TM (0%) - 3.33 miles @ 9:30 avg |
| Cumulus - Blue Miles: 3.33 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
|
Noon - TM (0%) - 1 warmup, 1 @ 6:58, 0.5 rec, 4@ 6:53, 6:49, 6:44, 6:40, 1.5 cooldown
Late PM - TM (-3%) - 5 @ 8:34 | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Noon - TM (0%) - 5.0 @ 8:13 avg (progressive 6.7 to 8.8 mph) | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
|
Noon - Nice run on the Parkway. A bit cool and some really light snow flakes, but not too bad with long sleeves, hat, and gloves. 7 miles @ 8:03 avg.
Late PM - Treadmill (-3%) - 5.3 miles @ 8:34 pace
Good day. |
| Cumulus - Blue Miles: 5.30 | Nimbus 11 Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 5.00 | 0.00 | 8.05 |
| Noon - Parkway - sunny and chilly, (i.e. perfect weather) 2.0 warmup, 5.0 @ 6:57, 6:53, 6:49, 6:46, 6:39, 1.05 cooldown. Tried to simulate Mondays treadmill workout.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 5.00 | 0.00 | 17.70 |
|
AM - Up & down Provo Canyon on the trail and some on University Avenue.
17.70 miles @ 8:02 overall avg. Very frigid for part of the time. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM - Treadmill (0%) - 5.3 miles @ 9 something pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
|
Early evening - Infamous extended Reverse RC Loop. Haven't run that wicked hill for a while.
8.35 miles @ 8:08 avg pace | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Noon - TM (0%) - 6.2 @ 8:35 avg |
| Cumulus - Blue Miles: 6.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.28 | 0.00 | 2.00 | 2.75 | 14.03 |
|
Noon - TM (0%) 1.0 warmup, 2.0 @ 6:53, 4 x 0.5 @ 3:00, 3 x 0.25 @ 1:25, 0.8 cooldown
Late PM - TM (-3%) - 5.0 miles @ 8:17 / mile average | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| Noon - Parkway - 7.10 @ 8:23 avg Late PM - TM (0%) - 5.05 @ 8:34 avg
|
| Cumulus - Blue Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.50 | 0.50 | 0.00 | 7.00 |
| Noon - TM (0%) - 7.0 @ 7:57 avg (progressive 6.3-8.7 mph) | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2044.50 | 86.35 | 234.58 | 13.00 | 2378.43 |
|
| Cumulus - Blue Miles: 529.09 | Nimbus 11 Miles: 541.19 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|