| 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 | 793.13 | 14.50 | 16.75 | 0.00 | 824.38 |
|
Cumulus 11 Miles: 251.48 | Nimbus 11 Miles: 187.24 | Cumulus - Blue Miles: 47.91 | Nimbus 12 Miles: 203.30 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.94 | 0.00 | 0.00 | 0.00 | 8.94 |
|
Nice day to be running outside. Sunny & breezy.
Parkway - 8.94 miles @ 8:34 avg |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.50 | 0.25 | 0.00 | 10.25 |
|
Noon run on the treadmill. nothing spectacular by any means, but it beats a goose-egg.
5.25 miles @ 8:24 avg
Late PM - 5 more treadmill miles - 9:02 average, i think. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 1.00 | 1.00 | 0.00 | 5.00 |
|
Noon - looked just about nice enough to run outside, but i had already pysched myself for a treadmill run - and i wasn't sure how far or fast i wanted to go.
ended up being 5.0 miles @ 7:58 avg. (6.7 to 8.7 mph range) |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the treadmill. 8:32 avg. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 1.00 | 0.50 | 0.00 | 10.00 |
|
Another run on the treadmill. slow at the beginning, brisk pace by the end. 6.0 @ 7:59 avg Late PM - 4 easy
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| A brief break from the treadmill, since it was such beautiful weather today. 7.1 miles on the Parkway, 8:17 average. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on TM. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
|
TM - 5.05 @ 8:31
was this close to not doing anything. just one of those days - blech. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5.0 miles on a foreign treadmill. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM 6.0 miles |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 1.50 | 0.50 | 0.00 | 11.00 |
|
Vacation is over. Time to get on track.
6.5 mile progressive run on the treadmill - 7:54 avg. (6.7 to 8.7 mph)
(First run in new shoes. First pair of new shoes in 10 months.)
Late PM - 4.5 @ 8:58 avg |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Noon - lousy 5
today is the day. Late PM - slowish 4
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.60 | 0.50 | 0.00 | 0.00 | 10.10 |
|
Noon - 6 progressive (6.7 to 8.5 mph)
Late PM - 4.1 TM - 8:48 avg
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.55 | 0.00 | 0.00 | 0.00 | 6.55 |
| Noon - why is it that outdoor runs seem more relevant than the treadmill? anyway, enjoyed a nice 6.55 mile jaunt on the Parkway. very spring-like weather. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.33 | 0.00 | 0.00 | 0.00 | 6.33 |
| AM - 3.33 w/D around the Cove loop, then finished up with 3 on the TM |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.50 | 0.50 | 0.00 | 10.00 |
|
Noon - climbed on the TM and almost quit after in the first mile. it seems the best way to get thru a boring and monotonous TM run is to progressively crank up the speed. eventually made it to 5.0 miles (6.3 to 8.6 mph range)
Late PM - TM (0%) - 5.0 @ 8:34 pace |
Nimbus 11 Miles: 5.00 | Cumulus 11 Miles: 5.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 2.00 | 1.00 | 0.00 | 11.25 |
|
Noon - TM (0%) - 1 mile warmup, 5.0 @ 7.5 to 8.6 mph, 0.5 cooldown
How about this for a running magazine idea? I'll sift through a bunch of old articles on training plans, stretches and nutrition, then repackage and regurgitate the same info each month with new titles. If only there was a publication out there like this...
Late PM - 4.75 @ 8:34 |
Cumulus - Blue Miles: 6.50 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 1.00 | 0.50 | 0.00 | 8.50 |
|
Noon - Treadmill again. Lots of speed changes and mental pace calculations to keep it interesting. Even so, it was a bit boring. 6.0 miles - 8:24 avg Late PM - Treadmill - some inclined walking, then ran for a bit. very tired and not too enthused that late at night. 2.5 miles @ 8:40 ish
|
Nimbus 11 Miles: 2.50 | Cumulus 11 Miles: 6.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Noon - the weather was not as great as some recent days, but i decided i needed to go out on the Parkway anyway. 7.0 miles @ 8:04 average |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
New month. Fresh start. Time to get back on track.
PM - 4.0 out & back thru Rosecrest w/D, then 3.0 on the TM |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Skipped my noon run, so i had to make up for it later.
Late PM - 10.0 on the treadmill. 8:34 pace |
Cumulus - Blue Miles: 10.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
|
Noon - TM - 7.0 miles @ 8:30 avg. (6.5 to 8.7 mph)
Late PM - 4.2 more on the treadmill watching the Jazz beat up on Kobe. Awesome plays down the stretch by Hayward and Favors.
|
Cumulus - Blue Miles: 4.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
It's only wednesday and i'm already feeling worn out. Need more sleep for sure.
6.0 on the treadmill. 8:41 avg. seemed like forever.
Late PM - 4 more on the TM - 8:28 avg |
Cumulus - Blue Miles: 4.00 | Cumulus 11 Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
Noon - will i workout today? sitting here trying to decide.
TM - 3.5 miles.
Some treadmills are better than others. These newest ones in our gym, they make you feel like you're running uphill in sand.
Late PM - 4 more on the treadmill. got thru it, not much fun. |
Cumulus - Blue Miles: 4.00 | Nimbus 11 Miles: 3.50 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 2.00 | 1.00 | 0.00 | 6.00 |
| Noon - Treadmill again. 1.0 warmup @ 6.7 mph. then 5.0 miles ramping up from 7.5 to 8.8 mph. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Went running outside for the 3rd time this week. That might be a new record for me in 2011. A bit breezy on the Parkway, but otherwise absolutely gorgeous sun and blue sky today. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
New month. Another new beginning.
PM - Nice afternoon run in the sun and wind. 5.22 miles w/D to the top of the Cove and back. Then 3.28 on the treadmill. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Squeezed in 6 on the treadmill late at night. |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.22 | 0.00 | 0.00 | 0.00 | 7.22 |
|
Afternoon - 5.22 w/D - top of the Cove and back. then finished with 2.0 on the treadmill
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - nice run on the Parkway w/M. 6.0 miles under clear blue skies. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.58 | 0.00 | 0.00 | 0.00 | 7.58 |
| AM - Rosecreek loop w/D. Then finished up on the TM. (5.08 + 2.5) Spring seems to have arrived at last. |
Cumulus - Blue Miles: 2.50 | Cumulus 11 Miles: 5.08 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
| Late PM - Treadmill |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Afternoon - Top of the Cove and back w/D (5.07 miles). Then finished up on the treadmill. (3.13 miles) |
Cumulus - Blue Miles: 3.13 | Cumulus 11 Miles: 5.07 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.63 | 0.00 | 2.00 | 0.00 | 11.63 |
|
Noon - Treadmill. Nothing special but it was a decent first run for the day. (5.6 miles) Late PM - Treadmill (4.03 miles @ 8:34 pace)
|
Cumulus - Blue Miles: 4.03 | Cumulus 11 Miles: 7.60 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Noon - Nice and easy outside run on the Parkway w/ MS & DM. Felt like summer. (5.0 miles)
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 5.7 miles (Cove out & back course w/D), then 3.3 on the treadmill
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Afternoon - Cove up & down course w/D. 5.10 miles |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Noon - Treadmill - 6.0 miles on the POS treadmill.
PM -
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.15 | 0.00 | 0.00 | 0.00 | 20.15 |
| There should be an extra category for "Hard Miles". My thousand foot climb in the middle really took it out of me. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.17 | 0.00 | 0.00 | 0.00 | 11.17 |
|
Another new week. Another new beginning. I'm finally going to get serious about getting in shape for SGM.
Noon - 6.17 TM
Late PM - 5 TM |
Cumulus - Blue Miles: 5.00 | Nimbus 11 Miles: 6.17 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.02 | 0.00 | 1.00 | 0.00 | 10.02 |
|
Noon - Down on the Parkway w/M. The river is overflowing the banks. 4 easy miles and one brisk mile at 6:56. Much harder than it used to be. Lots of work ahead in the next 4 months. PM - Awesomely fun run w/D to the top of the Cove and back. 5.0 miles
|
Cumulus 11 Miles: 5.00 | Nimbus 12 Miles: 5.02 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| major struggle on the treadmill today (worn out legs & mind games). cut the run short, did some inclined walking, lifted a few weights - then took a well needed power nap. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| much un-needed day off |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
left knee is very sore.
****************
Noon - TM walking at 15%, some upper body weights, power nap |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.04 | 0.00 | 0.00 | 0.00 | 12.04 |
|
Went out for a rare morning run with RAD. It turns out that there are roads and hills that i didn't even know existed in Herriman. Had a fun time. Knee pain wasn't an issue today - icing it down still as a precaution.
6.45 miles w/Rachel + 0.25 around the park w/D. It was a gorgeous morning, by the way.
PM - Nice Cove run w/D. 5.34 miles |
Cumulus - Blue Miles: 0.25 | Nimbus 11 Miles: 5.34 | Nimbus 12 Miles: 6.45 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.03 | 0.00 | 1.00 | 0.00 | 11.03 |
| AM - Up and Down Butterfield Canyon (not all the way up, just about 1.5 miles in) One gravity assisted mile @6:17 (felt way too hard - way out of shape right now) 11.03 miles @ 8:25 avg overall
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.13 | 0.00 | 0.00 | 0.00 | 7.13 |
|
AM - TM - 7.13 miles @ 7.13 mph |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
|
AM - abbreviated Cove loop run w/D (had an appt. to get to) - 3.6 miles @ 9:20 avg
Late PM - treadmill - 4.5 miles @ 8:05 avg |
Cumulus - Blue Miles: 4.50 | Nimbus 11 Miles: 3.60 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
|
AM - Herriman loop run with Rachel and Lucy. Pretty darn nice running conditions - cool and sunny. 5.01 miles @ 9:09 avg pace.
Afternoon -0.4 w/D Late PM - 4.6 on the TM
|
Nimbus 11 Miles: 5.00 | Nimbus 12 Miles: 5.01 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.20 | 0.00 | 3.00 | 0.00 | 4.20 |
| Mid-week doldrums. quick workout at lunch - 4.2 miles including 3 @ 8.0, 8.1, 8.2 mph then donated blood. Inclined walking at 12% in the late PM.
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy miles on the Parkway without a watch. Breezy & light rain. 7.5 miles |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Slow and strained treadmill miles. But seven is better than zero. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.29 | 0.00 | 0.00 | 0.00 | 14.29 |
| AM - Sweet run up and down Butterfield Canyon with RAD and Annette. The last half mile up is brutally steep. But the weather was awesomely nice and the canyon was gorgeous and it was fun running with company so no complaints. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.13 | 0.00 | 0.00 | 0.00 | 5.13 |
| Treadmill miles at lunchtime. I temporarily revived the old "good" treadmill with some duct tape - lasted for just over 3 miles. But then i had to finish up on the newer "crappy" machine. |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - Gorgeous morning run - thru part of Rosecrest then up to the top of the Cove. Legs are very tired and sluggish. 6.0 miles at 9-something pace.
Noon - Ugly 4.0 on the TM |
Cumulus 11 Miles: 4.00 | Nimbus 12 Miles: 6.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM - Easy out & back 3.5 miles w/D.
Noon - Wanted to do something different today, so i did some Yasso 800's on the treadmill. All at an easy pace and without any rest intervals. 4.0 miles. |
Nimbus 11 Miles: 4.00 | Cumulus 11 Miles: 3.50 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
|
Another 'Run-to-Work' Thursday. 3rd week in a row that its been cloudy in the eastern sky, making it very pleasant conditions for a morning commute.
12.01 miles @ 8:18 avg. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
|
0.15 on the TM. 4.10 on the PW.
Hot day. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.64 | 0.00 | 0.00 | 0.00 | 6.64 |
|
Day One
AM - 3.31 miles w/D around the neighborhood area.
Noon - 3.33 miles on the TM.
PM - |
Nimbus 11 Miles: 3.33 | Cumulus 11 Miles: 3.31 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Noon - 8 miles on the Parkway. Hot day.
Hot hot day. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.76 | 0.00 | 0.00 | 0.00 | 7.76 |
|
|
Cumulus 11 Miles: 5.00 | Nimbus 12 Miles: 2.76 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
5 treadmill miles. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
5 treadmill miles in the late PM. blah.
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Noon - 8.0 miles out on the Parkway. Another hot day. The last couple miles were very draining - it seems like 6 miles out in the sun is a more reasonable limit. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - 5.3 very hot miles out on the Parkway, then finished up with 0.7 miles on the treadmill to round off the total. |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| Morning run with the BBK's. |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM - From home to work 13.0 miles @ 8:28 avg. Then hopped on the treadmill for 2.0 miles @ 8:30 avg.
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
|
A few easy miles out on the Parkway. (and by easy, i mean not fast... with the shape i'm in, and a pesky sciatic nerve, and the 87 deg. temperature - it wasn't exactly easy) |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| ongoing love/hate relationship with the treadmill |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Treadmill again - purely for the climate controlled environment. Too hot for me to run outside in the afternoon... |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
| 3.08 miles out in the heat, then 2.0 miles on the treadmill |
Nimbus 11 Miles: 3.08 | Cumulus 11 Miles: 2.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
17 tough miles on the treadmill.
I have a lot of work to do over the next 5 weeks... |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 very warm miles on the Parkway |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
|
Another run on the Parkway. Warm again. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.40 | 1.00 | 0.00 | 0.00 | 9.40 |
|
Noon - Nice warm run on the Parkway.
PM - 3.1 on the treadmill. |
Cumulus 11 Miles: 6.30 | Nimbus 12 Miles: 3.10 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Late PM - treadmill |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 warm miles on the JRP. |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.81 | 0.00 | 0.00 | 0.00 | 21.81 |
| AM - Mini - Cove loop then Rosecrest Out & Back 8.71 miles @ 9:09/mile PM - Treadmill 13.1 miles @ 8:30 ish |
Cumulus 11 Miles: 8.71 | Nimbus 12 Miles: 13.10 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5.0 on the treadmill. slow and uneventful. |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.19 | 0.00 | 0.00 | 0.00 | 8.19 |
|
PM - Cove mini loop w/D - 3.09 miles @ 9:08/mile, then 5.10 miles on the TM |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.04 | 0.00 | 0.00 | 0.00 | 7.04 |
| Noon - Parkway 7.04 @ 8:08 avg |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.05 | 0.00 | 0.00 | 0.00 | 15.05 |
| AM - 12.9 miles from home to the office, then finished up with 2.15 miles on the treadmill. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
|
Noon - a few miles on the parkway. |
|
|
| Race: |
St. George Marathon (26.2 Miles) 03:58:00 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
Goals for the day were simple, 1) take some photos, 2) make it an easy run, and 3) enjoy the miles.
My training has been subpar this year and i've had some painful sciatic nerve issues so i wanted to just take it easy and make sure i finished. I started out at the back of pack (they announced that 5800 runners had crossed the starting grid before i took off). Headed out and slowly picked my way thru the crowds for the first couple of miles til it thinned out a bit, then settled into a comfortable pace. By the time i hit 20 miles, i had already surpassed my longest run for the year (and that was back in May) so i was starting to run out of steam and was seriously considering walking it in. I was very surprised to catch up with RAD at about 21 miles. She had trained really well and i had hoped that she was already near the end by then. Unfortunately a lot can happen on marathon day. We'll get 'em next time, right? We paced each other to the end from that point. Running with Rachel really helped me out and gave me the motivation to keep going thru the final miles.
My 8th St. George Marathon is now in the books. Now i just have to complete the Runner Series this next year, then I can bypass the lottery forever. (unless the 10 year club goes away).
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.75 | 0.00 | 0.00 | 0.00 | 1.75 |
| Treadmill |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.31 | 0.00 | 0.00 | 0.00 | 5.31 |
| PM - 3.31 out & back thru Rosecrest w/D, then 2.0 on the treadmill |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 4.10 miles out & back in Rosecrest, then 2.0 on the treadmill |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
late pm - treadmill |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM - Rosecreek Loop 4.5 miles, then 2.0 on the treadmill |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.68 | 0.00 | 1.50 | 0.00 | 7.18 |
| PM - 4.08 miles RC O&B plus mini-Cove loop, then 3.10 on the treadmill (alternating slow/fast quarter mile intervals) |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| nearly identical to yesterday... 4.00 RC O&B + mini cove loop, then treadmill 3.10 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| Afternoon - 4.05 miles on the road - Out & back route thru Rosecrest + Mini Cove Loop, then 1.0 miles on the treadmill. Goal for remainder of October: Ramp up mileage and get into a consistent routine. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.65 | 0.00 | 1.50 | 0.00 | 7.15 |
| Some outside (4.05) and some on the treadmill (3.10) (alternating slow/fast quarter mile intervals) |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Due to the UEA, i was able to get out for a rare morning run before work. If i could make this a trend, it would do wonders for me. (i'd just have to get up a lot earlier each day) 5.10 miles @ 8:55 avg pace. Out & back thru Rosecrest. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.99 | 0.00 | 0.00 | 0.00 | 2.99 |
|
2.99 miles just before sunrise. nice running conditions. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.27 | 0.00 | 0.00 | 0.00 | 8.27 |
| Afternoon run - out & back thru Rosecrest then past the Cove (5.17 miles). Finished off on the treadmill. Great weather. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Afternoon run - (quite a bit cooler than yesterday, 20+ degrees less i think) - 3.95 out & back toward Yellowfork. Turned around when the unrestrained canine made its appearance. (just short of where i was planning to turn around anyway, but irresponsible dog owners really tick me off.) Late PM - treadmill - 3.05 @ 8:34 pace |
Cumulus 11 Miles: 3.05 | Nimbus 12 Miles: 3.95 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.16 | 0.00 | 1.50 | 0.00 | 7.66 |
| Noon run on the parkway. Mostly easy pace with 3 half mile segments at what used to be threshold pace, but now is way too hard. Intermittent knee pains toward end of the run. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.54 | 0.00 | 0.00 | 0.00 | 5.54 |
| Gorgeous sunny day and yet almost cold enough to keep my knees iced down. 5.54 easy miles |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| A rare mid-day run on the Parkway. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
|
AM - Early and quick (but not fast) treadmill run - 3.1 miles
PM - weights
Late PM - 5 miles on the treadmill
|
Nimbus 11 Miles: 3.10 | Cumulus 11 Miles: 5.00 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
|
Noon - progressive 4 mile TM run (6.7 to 7.9 mph), then some cycling. looked nice enough to run outside today, but i didn't have any 'cool' weather gear with me
PM - |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.93 | 0.00 | 0.00 | 0.00 | 7.93 |
|
Wow, what a perfect day to be running outside on the Parkway! mid 40's are great when the sun is shining and the wind is hardly blowing.
7.93 miles @ 8:35 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile run after dark. weights.
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Late afternoon run in Rosecrest. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.54 | 0.00 | 0.00 | 0.00 | 8.54 |
| It was only 28 degrees before sundown. Then I started my run and it got a bit cold. 3.54 miles outside, followed up by 5.0 miles on the TM |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 793.13 | 14.50 | 16.75 | 0.00 | 824.38 |
|
Cumulus 11 Miles: 251.48 | Nimbus 11 Miles: 187.24 | Cumulus - Blue Miles: 47.91 | Nimbus 12 Miles: 203.30 |
|
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|