Hangin' Loose

August 2009

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Location:

West Jordan,Ut,USA

Member Since:

Jun 14, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Started running Dec of 06

5k 20:00 Utah Human Race(08)

10k 41:09 Spectrum 10k (10)  40:31 DesNews 10k(10)

1/2 mary 1:30:36 Bryce Canyon Half(09)

Full 3:33:58 St George (09)

Finishing the Grand Slam 08 and 10

Finished my first sprint tri 1:23:30 (10)

Short-Term Running Goals:

2011 races...

May-  Ogden half (no goals)

Oct- SGM

Long-Term Running Goals:

Run Boston and do a Triathalon(did a tri)

Do a half Ironman and then a full

Personal:

Married to MrsFit:) and trying to keep up with her. And have 3 girls.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Avi-Bolt 2 Lifetime Miles: 93.80
Foundation 8e Lifetime Miles: 316.95
Foundation 9a Lifetime Miles: 398.13
Foundation 10a Lifetime Miles: 125.53
Running MilesSwimming YardsBike Miles
146.800.0037.91
Foundation 8b(newer) Miles: 62.60Foundation 8a Miles: 69.00Foundation 8c Miles: 16.00
Night Sleep Time: 142.50Nap Time: 2.00Total Sleep Time: 144.50
Running MilesSwimming YardsBike Miles
12.100.000.00

Plan for the day was to do my long run at my pace I needed before running the 5k race with my friend from work.  It was his first 5k so we were shooting for sub 30.  Which we got.  And on my long run the pace was 7:41 for the run.  Came really close so was happy with that.  For the 5k we averaged 8:45 which was really good for him.  So we finished it in 27:15.  Will just give the splits for the 9 miles I did before the race.  Here are those splits.

Mile 1 8:03

Mile 2 7:44

Mile 3 8:17 Steep uphill

Mile 4 7:54 More uphill for half of it.

Mile 5 7:38

Mile 6 7:14 Downhill

Mile 7 7:36

Mile 8 7:40

Mile 9 7:42

TT 1:09:48 AP 7:45

Foundation 8b(newer) Miles: 12.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(6)
Running MilesSwimming YardsBike Miles
0.000.007.75

AM-  Rode to work today.  Starting to get a bit darker in the mornings.  So hoping to get as much riding is as possible before its to dark to ride.  Had a great ride.  And kept a good strong cadence.  Did the ride in 27:30 so one of the faster rides.  Hit a top speed today of 41.9.  Which is one of my fastest if not fastest I have gone downhill.  Also got in 7 cards.  Couple sets of push-ups and squats.  Didnt have as much time as I would of liked but was still good.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(8)
Running MilesSwimming YardsBike Miles
7.200.000.00

Got in a run just after work.  Headed to the track to do some intervals.  Only got in 8 sets instead of the 12 I was needing.  Had to take off and hit the restroom at home.  So then finished off doing 2 miles cooldown.  Temp was a bit hot around 94 getting there.  But was nice to have a wind blowing to cool me off.  Also something different in this run I ran with some compression socks.  They sure felt different.  But I feel there was a difference in the end.  And my lower legs felt great.  Cant wait to try them out on a long run.  Interval was 2x (6 x 400 @ 1:27 1:30 RI) 2:30 in between sets

Mile 1 9:13

Mile 2 8:39

1 .26 1:22  1:43 walked 100 jogged 100 and started next interval

2 .25 1:22  1:50

3 .26 1:25   2:33 water break

4 .26 1:29   1:37

5 .25 1:32   1:44

6 .25 1:31   2:55 Normal RI

7 .26 1:33   1:42

8 .26 1:33   headed home to use RR

Mile 6.2 8:26 cooldown

Mile 7.2 8:28

TT 1:01:44 AP 8:35

Overall I was really happy with this run.  Didnt know how long I could hit the paces in the heat.  Let alone hit the paces for the intervals.  So I was happy to hit some for the first time in this training cycle.  Even though I wasnt able to finish the other 4 I was still happy with the workout.  And think I like the socks.  Bit different but will have to try them out on my long run.

Foundation 8a Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(3)
Running MilesSwimming YardsBike Miles
0.000.000.00

Had a appointment with the dentist.  So had to take time off from work to drive up to Logan.  So no bike ride.  Tooth is feeling alot better.  Hopefully no more headaches.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

AM-  Did 10 cards today.  Alot of abs and full body today.  Felt pretty good.  Going to be doing my run late tonight.  Hopefully the weather will cooperate.

 

PM-  Got in my run at the club house.  Today is tempo day. 2 miles warm-up 3 at 6:45 then 1 cooldown.  Ran it on a TM so ran 8:30 for warm-up and cool down.  And hit my paces of 6:44.  It sure is easier doing it on the treadmill.  Since I dont have to worry about hitting the pace.  Felt pretty good overall.  Would of rather of ran outside but the storm is really blowing hard.

TT 46 mins

Foundation 8b(newer) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(10)
Running MilesSwimming YardsBike Miles
18.500.000.00

Had to do a 18 miler today at a 7:56 pace.  Hit this one a bit short.  Started it out at 5am and it was nice and cool with the moon out.  Ran into JohnnyV   at mile 13 which was great.  Helped pick up the pace and finish a lot faster then I would of alone.  So it was great to meet up with him.  And hopefully will be able to do a few more with him.  Don't have alot of time to post this morning.  Needing to finish packing and get ready to head out on our trip.

TT 2:32:28 AP 8:15

Foundation 8b(newer) Miles: 18.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(7)
Running MilesSwimming YardsBike Miles
9.000.000.00

Finally caught up on some much needed sleep today.  Today is speedwork.  Went down by the pool to run on the treadmills there.  Very humid and hot in there.  And struggled with the heat in there.  And decided to bag the speedwork for a farlek workout.  So after 4 miles I headed out and ran along the beaches on the paved walkways a few times.  Hit 20 mins or so.  And went back to check on the wife.  And we decided to just go run around on the roads.  I am figuring around 9-10 miles for the run.  Alot of hills and it was great.  Got to love running in Hawaii.  For sure on Sat I will have to run my long one on the road.  That was just to hot and humid in there.

 

Foundation 8a Miles: 9.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(5)
Running MilesSwimming YardsBike Miles
7.000.000.00

Was going to start this run at the crack of dawn.  No such luck.  Was having a nice down pour.  So we headed out a bit later and got in 7 miles at a slower yet much hotter run.  Was around 85% humidity and 82 degrees.  Man was it tougher then I thought it would be.  But had a great run.

Foundation 8a Miles: 7.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Running MilesSwimming YardsBike Miles
20.000.000.00

Started this one off dark and very early to beat the heat.  No such luck on the humidity though.  Rained on us a few times on the run.  Mostly mist and a couple times a down pour but nothing to long lasting.  Felt like running Park City with how much hills we were running.  So we didnt even care about the paces just got in the miles.  What a beautiful morning and run though.  Definitely one of the runs I will remember for years to come.  We also ran alot of the course of the marathon that will be next month here.  Looks to be a tough one but a good one.  To bad we wont be back for it.

Foundation 8a Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Running MilesSwimming YardsBike Miles
0.000.0016.50

Got in 2 sets of my normal workout today.  Tring to get back into the routine again.  The trip was fun and enjoyable.  With the bad weather and such made it hard to do alot of stuff.  But it was very relaxing.  Now to just get back to the norm again and ready for SG.

Planks 2min x2

Bridge 12x 2

Leg lifts 12x 2

Walking lunges 20x 2

Toe lifts/walks 30x 2

Flamingos 1min x2

Wall sits 1min x2

PM-  Got in a easy ride up to Copperton tonight with Liz and MrsFit.  Was great temps and not much of a wind.  Got to love it.  Was 16.5 and 1hr and 03 mins ride.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(10)
Running MilesSwimming YardsBike Miles
9.000.000.00

Speedwork tonight oh joy.  Headed over to the track at the HS to get her done.  Temp was around 79 with a north wind.  Run was suppose to be 2 min warm-up then 3x (2 x 1200m @ 4:33 2minRI) 4min RI and then 1 min.  Wore my new shoes on it.  Wind made it a bit tougher.  I really need to start considering running these indoors.

Mile 1 9:01

Mile 2 8:42

1  .75 4:48

2 .76 5:02

3 .75 5:09

4 .76 4:56

5 .74 5:02

6 .75 4:52

Mile 9 8:28

TT 1:19:17 AP 8:47(with walking breaks RI)

Foundation 8c Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Running MilesSwimming YardsBike Miles
0.000.000.00

AM-  Got to bed later then normal.  After the run last night went up to Salt Lake running club with the wife to pick up here packet for her race.  I was suprised to see all the Tri stuff that they had there.  And was a cool swimming store next door to them.  Was really getting me excited for her race.  And I am thinking I will work on my swimming some over the winter if all possible.  Got in also this morning 10 flash cards.  A lot of push-ups and leg excerices this morning in the mix.  Was a good workout to start the morning.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(4)
Running MilesSwimming YardsBike Miles
10.000.000.00

Today was tempo run.  So this one was ran a bit late at night.  And I decided to run this one on the TM so I could not only hit my splits but also be able to see them too.  And to not have to carry my water on it.  Ran at the club house and it was a bit hot and humid in there.  But doable by all means.  Started out with it easier then kicked up the pace and incline.  So its 1 mile warm-up then 10 miles at MP(7:26).  The treadmill doesn't hit 7:26 so ran it at 7:24.  After the first 5 miles I was drenched.  Just not enough air flow in there to cool me off.  So peeled off my shirt.  Felt good for a time but by mile 7 my shoes were sloshing along.  Oh boy mile 8 was I was so drenched and the treadmill had a new sound too it.  Poor thing was getting drenched now too.  And started to get a nice chaffing action going on.  Put up with it till mile 10 and felt I could still go if I needed to.  But the chaffing wasn't worth the pain it was causing.  So called it up a mile short.  Still felt really good about the run and on the walk home was regretting my decision of ending early.

Splits were 

Mile 1 8:40

2-10 7:24

Foundation 8a Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Swimming with the girls today and relaxing.  Planned on running early in the morning before the MrsFits race.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Didn't get up at 3 to run like I would of liked since we went up to Jordanelle to see the course tomorrow.  So got up at 5 and got the girls and stuff ready to go by 6:30 to head up to the race.  Watched my first Tri with the wife doing a very awesome and impressive job on it.  She had her doubts but I knew if she could save alot of energy on the swim she would make up alot of time on the bike and run.  Which she did awesomely.  I am so proud of her.  Bad thing was we had to stick around along time for her hardware that she won.  Taking 2nd place!!! WOOT WOOT WOOT!!   Again I am so proud of her and happy she did so well on her first one.  I can see I am going to need to learn to swim and fast if I am ever going to keep up with her now.:)   We got home quite late and it was hot out.  Will have to do the run tomorrow morning when its alot cooler.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
15.000.000.00

Well I dont like to run on Sun unless I feel like I have to.  So got up and got ready to run my 15 at 7:46 pace.  Plan was to simulate SG with 7 downhill and then hit some hills till 11 and then hold the pace as best I could.  Problem was at 4 am it was 75 degrees in SL so cooler but not by much.  And wind was 25 with gust up to 35.  ARGH!!  So headed up to Copperton park and along the way it started to rain along with the wind.  It was really testing my resolve to run and get it in.  As I drove up where I was going I was seriously wondering what I was doing.  As I see tumble weeds flying across the road.  Good thing though was that it was from the South.  And the road I would be running on mostly that was unprotected since there is fields on both sides of the road.  I would be heading NE.   Which gave me some comfort to it all.  Was just the wind to worry about good thing I brought a visor just incase.  

I got to the park and hopped out.  Was getting blown around and quickly got back in.  What was I thinking I was going to do in this storm.  What if I get injuryed or what ifs started flowing.  I resolved to say a prayer and hopped out strapped on my fuel belt and was on my way.   Good thing with the wind blowing like it was I would only feel it for a short time since there was big trees up there it wasn't bad at really.  I would only really get it when I would head straight East or West.  But mostly it was to my back.  The first mile came in nice and good and then came the gradual downhill.  Oh it felt really good.  The wind wasn't to bad really or I just didn't notice it.  And I had to try and keep my pace a bit slower.  I kept hitting the low 7s.  Didnt have any trouble till around mile 5 when I started looking for a bush or something.  And made a bit of a detour to the nearest gas station.  After the quick pit stop I was ready for the hill portion of the run.  The 9th mile had the meanest hill and the wind.  And then more gradual hills till mile 10.5.  So it really felt close to what I had at SG.  Mile 12 was a downhill like Snow Canyon for a a portion of that mile.  And then it was 2 flat miles with the strong head wind.  And last was uphill with headwind and then downhill with tailwind.  Felt really good about this run.  Felt really close to SG course for say.  Was hoping to hit the paces more closely on those flat miles.  And should of without the headwinds.   I am feeling pretty good with my training right now.  Will have to see how the quads are after that downhill.   Here are the splits.

Mile 1 8:09

Mile 2 7:27

Mile 3 7:36

Mile 4 7:44

Mile 5 7:42

Mile 6 7:47

Mile 7 7:51 (start of uphills)

Mile 8 8:07

Mile 9 8:25 (Steepest uphill part)

Mile 10 7:49

Mile 11 7:48 (.5 uphill then started downhill)

Mile 12 7:39

Mile 13 7:59 Headwinds start

Mile 14 8:04

Mile 15 7:42 Headwind for .5 and uphill then back down to the end.  Felt really good here.

TT 1:57:49 AP 7:51

Just a bit off of the goal pace.  But really liked it and was close to hitting it.


Foundation 8a Miles: 15.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(5)
Running MilesSwimming YardsBike Miles
0.000.000.00

AM- Only got in 1 set and a half of my routine before the boss showed up.  Will see if I can fit some more in later. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

Got up just after 3 am.  Going to be going to the dentist later today so had to get it in early.  Sure glad that I did.  Temp was perfect and only a slight breeze.  And the gate to the HS track was open.  So for this speed workout was to run 2 miles warmup and 1 mile cooldown.  With 1k @ 3:44, 2k @ 7:50, 1k, 1k with 400m RI.  Felt really good about the 1ks the 2k was a bit harder to maintain a strong pace and it showed.

Mile 1 9:22

Mile 2 8:03

.62 3:45

1.25 8:21

.61 3:53

.64 3:49

Cool down mile 8:36

TT 58:04 AP 8:18

Foundation 8c Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(4)
Running MilesSwimming YardsBike Miles
0.000.0013.66

AM- Got in 13 flip cards today. Alot of abs work and push-ups again. Felt pretty good.

 

PM-  Got in a nice bike ride tonight after work.  Just up to Copperton then back down.  Headwind on the way back down slowed me down a bit.  Could only hit around 26-27 max.  Still a good ride. 13.66 miles total

TT 44:41  AP 18.6

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(7)
Running MilesSwimming YardsBike Miles
6.000.000.00

Man are my allergies acting up today.  Having a wonderful time sneezing my brains out.  Finally got in my tempo run tonight at 9pm.  Was around 78 or so degrees with a slight breeze.  Hit the airport road to do the tempo miles.  My body has felt tired and weak today even though I got in extra sleep.  I almost ran my run at 3am.  But opted to run it later.  Goal was 1 mile warm up then 5 at 7:00.  Maybe I should just call it a progressively slower run.

Mile 1 8:15

Mile 2 6:56

Mile 3 7:03

Mile 4 7:10

Mile 5 7:12

Mile 6 7:16

TT 43:54  AP 7:19

Foundation 8b(newer) Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(6)
Running MilesSwimming YardsBike Miles
0.000.000.00

Today is my Bday and had the day off from work.  Just relaxed today till the wife came home.  Went out to dinner and shopping.  Picked up a new singlet for SG.  So will be trying it out tomorrow on the long run.  No new AG with this year.  But should still be able to do well in it.:)

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Comments(2)
Running MilesSwimming YardsBike Miles
20.000.000.00

This will be the most miles I have ran in a week for a long time.  Since Sun run was on this week.  Felt a bit off today starting into this run.  But turned out really good in the end.  Met up with JohnnyV at 5am to run the JRP.  My goal pace was 7:56 for this one.  Didn't really end up that way.  Kind of just went around the 8:00 and I was happy.  Mile 8 was a pit stop and had to stop a couple times after mile 15.  But running with JohnnyV really made it nice.  And it was great to share my pain with someone.  Even though he kind of dragged me along after mile 15 and was happy with our last mile effort too.

Mile 1 8:24

Mile 2 8:04

Mile 3 8:06

Mile 4 8:04

Mile 5 7:57

Mile 6 8:06

Mile 7 8:01

Mile 8 8:10

Mile 9 8:27 trying to figure out what way to go.

Mile 10 8:01

Mile 11 8:00

Mile 12 8:03

Mile 13 8:07

Mile 14 8:07

Mile 15 8:06

Mile 16 8:10

Mile 17 8:57

Mile 18 9:13

Mile 19 9:10

Mile 20 8:13

TT 2:45:24 AP 8:16

After looking at the splits now it actually looked really good.  Not what I was shooting for but very close splits up to mile 17-19 and then strong finish again.  All and all a good run.  Next time I will have to remember to eat my banana and I could of done better without the potty break.


Foundation 8b(newer) Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(8)
Running MilesSwimming YardsBike Miles
0.000.000.00

AM-  Did 14 cards this morning before the boss got in.  Hoping to get in a bike ride tonight with the wife. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(7)
Running MilesSwimming YardsBike Miles
146.800.0037.91
Foundation 8b(newer) Miles: 62.60Foundation 8a Miles: 69.00Foundation 8c Miles: 16.00
Night Sleep Time: 142.50Nap Time: 2.00Total Sleep Time: 144.50
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