| 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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| | Running Miles | Swimming Yards | Bike Miles | | 1028.30 | 0.00 | 344.26 |
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| Foundation 8b(newer) Miles: 342.65 | Foundation 8a Miles: 263.95 | Foundation 8c Miles: 183.00 | Foundation 8d Miles: 28.70 |
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| Night Sleep Time: 1528.50 | Nap Time: 10.00 | Total Sleep Time: 1538.50 | |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Happy New Year everyone!! Didnt make it to the race last night. But was able to get up and do a run this morning. 2 miles at 7.0 pace then 3 at 7.5. Ankle felt just a bit tender at first and it was harder run which was to be expected. Lifted after 2 sets of 8 pull ups. Working on some new years resolutions. Lets see how many I will get done this yr. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Did some Night Skiing at Brighton. First time I skied in like 7 yrs. About 5 yrs ago I tried snowboarding and I just say I like skiing better by far. Had about 3 hrs on the hill before calling it good since the storm was coming in. I was just happy that I didnt fall and had a great time. Ankle felt great for it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Well felt like starting the week out better then the last few. So got up early and ran 3 miles. At a 8:36 pace with 1% incline. After a little warm up ankle was fine. I am going to do a few more lower mile runs to get back into it. Nice and easy. Less then 2 weeks till the next race. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got alot of things going on right now still. Didnt get much running in this week. Which I am ok with. Just needing to focus on alot of other things right now. Its all good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| I am not going to be posting my runs and such on here anymore. As much as I have enjoyed it. I am sure I will still post and such on other people blogs. I am just needing to keep where and what I am doing more private right now. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Just 4 miles getting back into it. Easy pace of 8:36 so nice recovery. Ankle felt great. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Got in another 5 miles today. Ankle a bit sore from Tues. Iced it and it felt better. Sore a bit on run. I will ice it again today. The Icing actually seems to do wonders for it. I should of done it a month ago instead of just resting it. Oh well live and learn. Oh I got a bunch of ice packs from a Co-worker. So I have them in every building now at work. So I can ice it all the time. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Not sure what I did on Sat as the day progessed I got a horrible pain in my back like it was out. So I kept tring to pop it. It was right in between my shoulder blades. And was giving me a horrible headache. Sunday comes around and it only was getting worse. The pain was now in the front and the back. And was making it hard to breath at times. Couldnt get comfortable at all. Blowing my poor runny nose was painful too. My brother is a massage therapist and had him come and try to put it back in or something. Well 2 hrs later and alot of getting worked over and talking. It was all coming from that wonderful ankle I twisted and still having some issues with I guess. Gave me a bunch of stretches for my ankle and excercises for that. And also for different ways to strengthen this and that. My shoulders were really tight and sore with the headache was due to the stress still from that ankle. It is just amazing to me how much our body is connected to other parts of it. So I am still icing it and tring to work all the rest of my body that is being over worked due to that wonderful ankle of mine. As for starting Ogden training I am still not sure if I will or just back off still and do some shorter distances and just have SGM as my main race for this yr. We will just have to see how my body is doing. I am not to worried though. My body can sure use a good rest and sounds like a good lot of stretching. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got some good sleep last night. And my pain in the back is all but gone now. My ankle is feeling better today. I stretched out 3 times yesterday and so I am feeling better today. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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Was wanting to get up and run in the morning. But opted to sleep this time and check out the road when there was more light first. So ran after work. Did a 4 mile loop which turn out nice. Was hoping for a recovery run. But was a bit faster.
Avg pace 8:13 total time 32:55 |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Doing Xtraining today. Did my push-up challenge this morning. Doing week 3 day 1. Which was 14, 18, 14 ,14 and finished with 20. It felt good. My Co worker is doing this challenge with me and didnt do to bad with his sets. Going to do some more ankle strenthening excercises. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Was planning on running this morning. But last night decided to play BBall at the church instead. Had a blast and ankle was just a 2/10 while playing. It was good to play with the boys. Man has my vertical jump gone to the way side since I have been running. And my outside shoot was off alot. My inside game was great though. Played for a bit over 2 hrs. So calling it a good farlak workout.:) |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got up and did the push-up challenge day 2 of week 3. Hit the 20, 25, 15, 15 and then really struggled with maxing out the 25. Was tough in the 4th set. And was really shaking and had to stop 2 times in the last 25 before squeaking out the 25. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Played in a Bball game last night. Was alot of fun. Legs werent sore ankle was feeling ok. Just didnt get around to getting in a run. Had a big Bday party for my neice that took up the majority of the day. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| No running today. Did get in my 3rd day of the 3rd week. It was a tough one and I wasnt able to finish the whole workout. With the 28 I was only able to do 23 and that was it. So this week I will just repeate the 3rd week again. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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Saw a post about Ogden's half being full. And talked to someone in church on Sunday that is planning on running Ogden full. And thought oh yeah I can still do that. I will just change it from a BQ attempt another enjoyable race. Something I am learning more and more is that running is something I enjoy doing and not something I have to do. So I signed up for the Full with 14 weeks to get ready. Totally doable and so I am going to shoot for it. Doubt I will be ready for a BQ. Or if I am going to even PR at it. But I am going to enjoy getting back up to marathon speed and ready for all the other smaller races I plan on running this year. With still SGM as my goal to BQ there. Will get out tonight for a run in the snow.
PM- Went for a 4 miler today. Nice and recovery run in the wind. Wasnt to bad. Going to take it nice and easy for a couple weeks. I got a 10k this weekend. 2 weekends after that a 15k and then another 10k. So another 4 then 8 for weekend. And slowly get it back up with 3 days a week running is the plan. Should work nice and easy. Ankle hurt first few houses then relaxed it more and it was good. Seeing a Doc on Monday about it. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Ankle feeling good this morning. Just finished up my push-ups for the day. Did the 3rd week over again. Since I felt I wasnt able to finish strong at the end of the 3rd day. So was 14, 18, 14, 14, need to do 20 and did 24 for last set. Gary hung strong next to me. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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Ran a recovery run of 4 miles. Nothing to bad. First mile was a bit rough. But felt good at the end of the run. And alot stronger then Mon run on the same loop. Will be playing some hoop tonight too. Not sure if I will stay till 11:30 again that was a bit late. But we will see.
Played from 9pm till 11:15. And called it good. Was alot of fun though. Hit alot more outside jumpers. We had 4 on 4 all night too. No rotations. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Did week 3 day 2 of the pushup challenge. Felt really good during them and did 30 for the max set instead of just 25. Will do day 3 on Sat. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Played bball in a game. We couldnt make much shots go down. And lost. But I had alot of fun playing. Ankle felt good. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
SLCTC 10k (6.2 Miles) 00:50:20 | | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
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Got plenty of sleep before this race. Had a BBall the night before and felt good this morning. So decided the push the pace on the race. It wasnt going to be a PR for a few reasons. Weather wasnt that great 1-2in of snow. And then the 2nd half of the race was into the falling snow and a strong head wind. Ankle was feeling ok for it. Another good turn out for the race. And as able to talk to Sasha, Jeff and Mary Ann at the end of the race breifly. So here are the splits.
1- 8:05 Picked up the pace and lost my GF.
2- 7:43
3- 7:46
4- 8:17
5- 8:17
6- 8:22
6.2- 7:41
Overall time 50:20 Pace 8:04
Had a great time on that challenging run. Felt good about it. I tried to push it harder on the 2nd half and just couldnt find a good groove to run in. With the snow or running on where everyone else was running it was icy. And the wind. Still alot of fun. GF took 1st again with 52:15. And our friend also came in 3rd for her AG.
Just finished up my push-ups week 3 day 3 was able to do the full set. So moving on to week 4 now. Did the max of 28. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Havent been able to get any running or get my pushups in. I am finally feeling better today. Took Mon-Tues off from work. Wends went in but wasnt feeling to hot. Finally though today I am feeling alot better. Saw the foot Doc on Mon. Sounds like no visible fractures or anything. Gave me some excersices for my foot. It was a foot sprang and not ankle. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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Foot feeling better today. And my cold wasnt bothering me much. So went out and ran 7 miles. Not sure of paces or times. I was hoping to do more but that is about all I could do comfortable. When I got home I did my push-ups. Week 4 day 1. Went just as planned. Wish I didnt get sick so I wasnt feeling as tired on the run or doing pushes. But got them done. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got my push-ups in today. Was tough but got them in. 25 29 25 25 36. Had to stop and go with 5 sec breaks inbetween on the final 36 3 times. But got them all in. Shaking and all.:) |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
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Ran with a new running friend of mine. We went out on his running loop. Which was a 5 mile loop to the T. So was a .25 run to his place and back to mine after it. Pace was nice and easy. He is training for his first marathon being at Ogden. Which I am excited for him and hope to be in shape to run it well also.
AP 8:49 TT 48:31 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Did my push-ups week 4 day 3 column 3. So was 29, 33, 29, 29, 40. Was tough on the last set again. Hit the 29 and struggled with getting the last ones. Feeling stronger though through out. Foot is feeling better after that run last night also. I hope that means I am almost clear of that problem. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Thought it was going to stormy this morning so slept in. Nope was a great morning. Was able to get in some planks and bridges though. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got up and went to the gym this morning. Did my push-up exhaustion day today. Was quite happy with the result. Did 60 to my suprise. I am feeling very confident going into week 5 now. 2 weeks and only 40 more to go we will see. Also did core, dips and bi curls. Followed by 1 hr spin class. Went well for not spinning for a while. Ankle felt good. Hopefully the weather will clear up for tomorrows race. I can handle the snow I just dont want the wind again. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Race: |
SLCTC 15k (9.3 Miles) 01:26:36 | | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
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Well this was my first 15k so it was going to be a PR for say. Yet after running the 10k 2 weeks ago. I was sick for 3 days with a cold. Thought maybe I just pushed it too hard and paid for it. So when I had my goals for this with my training so far this year. I was wanting to just go out and enjoy this run and get in some good miles. So ran a bit slower then what I would of liked to. But had a great time running with Liz. We went out a bit fast for her. And so paid for it in the last few miles. But she did really well. I was able to also talk to a few people from the blog. Sasha, Jeffmc, Mary Ann, Allie to name a few. The weather was alot better then 2 weeks ago. Slight wind and warm temps. Well here are the splits. Mile 1 8:55 Mile 2 8:52 GF took off on her own and I stuck with Liz Mile 3 8:51 Mile 4 9:12 Bit off with the aid station Mile 5 9:12 Mile 6 9:32 Mile 7 9:47 Our goal was to stay under 10mins for the rest Mile 8 9:53 Mile 9 9:38 Mile 9.3 8:19
These splits are mostly for her splits. She really did good and I felt good afterwards. My foot felt good on this run and no pain after. Next race will be in 2 weeks a 10k. Hopefully I will feel good enough to push it harder. Was a good series and I really enjoyed it. And looking forward to doing it again next year.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.30 | 0.00 | 0.00 |
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Did my first day of week 5 of the push-up challenge. Sets were as follows.. 36, 40, 30, 24 and maxed at 40. After a 3 min rest after set 4 moving onto 5. This challenge has been tough but I am feeling alot stronger from it already. Day 2 will have alot more sets just alot less reps. Should be interesting to see how it goes.:)
Went for a windy run. But the temps were good. Ran with my friend Jared. Wasn't really a recovery run with some of the miles and head/tail winds. So here are the splits..
Mile 1 8:30
Mile 2 7:55
Mile 3 8:04
Mile 4 8:25
Mile 4.33 8:10
AP 8:14 TT 35:36 |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.10 | 0.00 | 0.00 |
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AM- Did my push-ups for the day. Week 5 day 2 column 3 today was a bit different on the push-ups. 8 sets with smaller reps. Here are the totals. 19, 19, 22, 22, 18, 18, 22, 45=185 total. Was a good workout. Still kind of shaking from it. Gary(co-worker) has decided to drop out of the challenge with a shoulder acting up on him. Hoping to get in a run tonight after work. Also something else I learned last night. Don't eat brownies and ice cream before bed. It sure makes for some really weird dreams. Had some more time before the boss came and did planks, bridges, flamingos and lunges X3.
PM- Wind out and ran in the wind tunnel. And felt it was a good farlak run. Was a bit of a crazy run. Wind was coming from the west kind of. So some of the miles were into it but mostly a side wind. And a bit of a tail wind in the 3rd mile. Felt really good on this run. Better then I have for a while so was able to push it harder. Here are the splits...
Mile 1 8:36
Mile 2 8:06
Mile 3 7:32
Mile 4 7:38
TT 32:26 AP 8:00 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day with the girls. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| K push-up challenge day. Week 5 day 3 column 3. Here are the sets... 20, 20, 24, 24, 20, 20, 22 and 50. Last set was really tough. Started really slowing down after first 25. Had man was it tougher after that. Would have to stop after 5s then after 4s till I hit 50. Would only stop for a sec shake out the arms and kept going. Man you got to love the burn and the pump you get from it. Looking forward to Ogden to see everyone elses arms. I for one am seeing some good results from it so far. Will have to ask the GF if she sees anything different.:) Also did planks and bridges again. Will see what else I can throw in throughout the day. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
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Was a great running day. Went and met up with Smooth, Walter, Kelli, Liz and Miss Fit. Temps were a bit cold at first and a bit windy. But a great change in the scenery. We really had alot of fun and took enjoyed it. Next time I hope to keep up with some of the other bloggers and chat. But didnt want to leave Liz behind in a new area for us and her. So run was nice and easy long run. So it was quite enjoyable. AP 9:12 TT 1:51
Did my exhaustion test when I got home. Did 64 non-stop. So I am happy with that. Not much of a improvement from last week. But I could of stopped and go a bit more. Just tired I think from the long run. Looking forward to doing week 6 and with that 64 will stay with column 4.:)
Thanks again Kelli and Smooth for letting us join you guys down there. Had alot of fun in a new area. Looking forward to going and doing that again. And seeing you guys down at Spectrum next week. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.15 | 0.00 | 0.00 |
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Push-ups this morning. Final week of the challenge. Starting in the last column that I barely got into this week. So there they were 45, 55, 35, 30 and 55. The last ones were very tough. Stopped 3 times to gather strength again for 3 sec and back out them. I need to start bring a extra shirt or something to work to change into. But got er done. Later today going to be seeing the foot doc for a follow up. Its been feeling alot better lately. Just want to keep it going that direction. Don't know if I will be able to get a run in tonight since I will need to go get some new tires. Had a nice flat when I got out of church yesterday.
PM- Went out for a run in the snow. Had a good time on it. Ran with Jared again. Did the 5 mile loop this time. Felt good on it after the first mile. The doc changed up my orthotic to match the other side. So was a bit odd at first but felt better later. Was a good run.
TT 45:02 AG 8:45 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Gary my Co-worker was feeling better today. Not for push-ups, but to do some bridges and planks again. So we did some. I ended up doing 3 sets along with doing some leg lifts and flamingos. Was happy to see some improvement on the planks. First 2 sets were for 1 min and last one I tried to see how long I could go. Did 1:40 secs which seems to be a good improvement also. Gary was able to do 2 sets on most of them and some even 3. He is still kind of taking it easy. The other guy that we work with just keeps track of the times and counts. I think soon we will be getting him to join us. And both of them have declared they are quiting smoking with there wives. We will see how that goes. :) Going to try to do some lunges and also we need to figure out something for our biceps to work since the push-ups really dont hit them much. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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Push-ups this morning. Day 2 of week 6. Took 1 min break inbetween sets and 3 mins before the final maxs and felt good that way. Here are the sets 22, 22, 30, 30, 24, 24, 18, 18, and 58. Was strong on the last set till 50. Felt great though.
PM- Went to join up with Jared. But didnt happen his wife was still at the doc. So went it alone on the 4 mile loop. Started first mile into the wind a bit. And last mile was into the wind and the last .2 uphill to finish. Wanted to test myself some on this run after the first mile came in so strong. And so pushed it harder and harder as it went along. I really enjoy runs like that. And felt good today too. Not close to what I was running before my injury. But it is starting to come back. Will see how the body feels tomorrow.:)
Mile 1 8:11
Mile 2 7:59
Mile 3 7:33
Mile 4 7:13
TT 30:58 AP 7:44 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| We did planks 70, 90, 120 sec. Leg lifts for lower back x 3. Lunges 3 x 20. Flamingo's x 3. Planks are really showing improvement. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Push-ups challenge today. Last day of the normal work out going to do my final test on Sun-Mon. Here is the sets 26, 26, 33, 33, 26, 26, 22, 22, and 60. Got her dun today. Getting things ready for the weekend later today. Hoping for a good race this weekend. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Race: |
Spectrum 10k (6.2 Miles) 00:44:18, Place overall: 56, Place in age division: 9 | | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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I was needing to run this one to finish up the running series to get into SGM. So I went down with my father which is also doing the series. What a gorgeous day for a race. At the first part waiting for the buses it was quite chilly. And we had to sit around waiting for the buses to get there. Bumped into some people I know from the forum and hung out with them. And looked hard for Dale. The buses finally pulled in around 10 mins to or less before 9 which was the starting time. So Dad and I talked racing tactics. Mostly for him was just to not go to fast at the first and make it to the end. Due to the lack of training. I am thinking he last run was the Painters 5k 2 months ealier. As for me I was going to push it on this run and see what my body was able to do. I feel my foot sprang going away and needed to know where I was fitness wise. So the buses rolled in up top of Snow canyon. What a beautiful place. First mile of it was on the main road. Then for the next 2.5 or so it was on a bike trail. Which was nice sice there was a cap of 700 runners. And I think they came very close to it. Since I was on the 3rd to the last bus I got in line about the middle of the pack. And ran into Dale.
Finally the gun went off and we were off. I quickly decided to say my goodbyes to Dale and my Dad. And took off keeping the pace nice and quick. Yet was confortable. And started passing people. So with the first mile done we hit the bike trail. At this point I figured I wouldnt be seeing anyone that I knew to the end. As I was cruising along at about 1.4 miles into it I noticed Smooth up ahead. And caught up with her. I was shocked to see her up there. And said Smooth what are you doing up here or something like that. She responded running. I knew it was a quick pace. And looked at my watch. To my suprise that last mile was a 6:30 pace at the moment and .50 miles into that leg. So I quickly informed her of how fast she as going. Which she said back "oh I am going to pay for this later". I just said I hope not. And wished her luck and kept going. As I got to mile 2 still was passing a few people not as much now. There was another gal that was about the same pace as me passing everyone too. So as we hit the 3 mile mark or so just leaving the canyon. Started to pace each other and chat some. Which was odd and hard for me in a 10k. Mostly since I think the paces for me was a bit tough and I was gasping for air. Mile 4 had a small yet noticable hill and again another around 5. Which is where I lost her. And became road kill to 4-5 people till the end of the race. I was only able to past 2 people in the last .2 of the race. I felt it was a good effort and that I ran a good race. The pace was maybe a bit to fast in the canyon area which cost me time in that last mile. But still feel the 6 min or so improvement from the 10k I did a month ago a great improvement. So hoping to continue to ramp of the miles and toss in a bit more speed work. Here are the splits..
Mile 1 7:16
Mile 2 6:50
Mile 3 6:39
Mile 4 7:02
Mile 5 7:17
Mile 6 8:01
Mile 6.2 6:11
TT 44:18 AP 7:09
After I finished my race I was able to go back and run with Smooth in under 48 mins. And then meet up with alot of other friends. I went back about half a mile and found my dad. He was suffering and was wanting to walk a few times. Yet we were able to make in about 1:14 with some change. I am proud of him for doing it. Hopefully he will pick up this training for SG now since now we are in. Later I was able to go to Pizza Factory and meet up with my forum friends. Dale was also there from the blog. And then took off back home to be with my GF that wasnt able to come down due to the sudden change in plans with work.:( |
| Night Sleep Time: 17.00 | Nap Time: 0.00 | Total Sleep Time: 17.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 29.00 |
| Took the day off of work. And did some much needed sleeping and cleaning around the house. Then went out for a awesome first ride of the year. MissFit was tough to keep up with. She is a animal on the bike. And in much better shape for riding then me. Just another thing to work on. Bike decided to have a flat after I was done. So that will be something I will need to fix soon. Going to try and get 2 days of biking in for XT and run 3 days. Seems to work best for me. Was planning on riding in SG. But riding around WJ area worked just fine too. The route we took had plent of hills and crazy drivers. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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AM- I did a bad attempt at my 100 push-ups on Sunday (60s). And wanted to wait till I was rested and go for it. So this morning I did. I hit 80 before stopping for a sec and then pushed on to 100. It was ugly but I made it. I am going to go back to week 5 and work back up to week 6. I want the 100 to be strong ones. But it was great to hit it. Now to work on 100 smoothly.
PM- Went out for a quick easy run. Legs were tired for some reason. And so kept it at a easier pace. Did the 4 miler loop. Uneventful just adding some mileage.
TT- 34:05 AP 8:34 |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Did some bridges, planks and flamingos again today. Hoping to get in a few other sets of stuff too. And later get in a run after taking my girls home. PM- Went out for a run after I dropped the girls off. Was a different little loop. With a bigger uphill and a nice downhill to train on. Ran it with MissFit. Was good run. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
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MissFit and I went out for a long run. Meet up at her place and headed out. Was a bit windy. But very doable. Had a good run with a good mix of hills up and down. And with the wind at our backs, face, and sides. But we were able to get alot done on that run. That just only makes me feel better about our up and coming races. Slowly but surely I am getting back to marathon shape. And MissFit ran very strong on this one. And keep me going. Now just to find a good route for us to run on. Starting to get a good feel for the area. And loops on it.
TT 2:03:18 AP 8:48 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day?? Busy day with some rest I should say. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Busy work day with alot of running around. But no miles to log. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Got in a quick run today after work. Just the 4 mile loop. Was a bit chilly and windy. But was a good run. TT 33:?? AP 8:19
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| My shoulder was feeling better now. It was hurting since I finished up my PC last week. Today I was able to do some push ups with my elbows with no pain at all. Which is great for focusing right on my tris more. Did 3 sets of push-ups, planks, flamingo, bridges and leg lifts before the boss got there. Will see if I can get another circuit going at lunch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Went out for a morning run with MissFit. Had some problems right at the first with my back. So I took the little box out of my back pocket of my shirt. To lighten the load.:) And gave MissFit her ring now that its been sized right. She was shocked and very happy about it.:) We ran 4 miles and called it good. Finished right as the snow started falling. Ate some good blueberry pancake for breakfast. And raced off to work. What a beautiful start to the day. AP 8:07 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Had a busy weekend getting ready for the wedding. And missed doing our long run. So today before getting to work did some working out. Did planks, lunges, flamingos, up ups down downs, push-ups and bridges. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Needed to get in some kind of workout today. Missed my run yesterday due to alot of running around. So did some declined push-ups, lunges, flamingos, planks, and leg lifts. 3 sets is all I got to get in at break time. More running around tonight. I will need to get in a run tomorrow morning if I can or late after I drop off my girls. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| No running today. Did planks, flamingos, declined push-ups, up ups down downs. Feeling stronger in all those areas. Not so sluggish and it felt good all day long. I think I will keep with the workouts at work. Feeling alot more tone. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| Went down to the JRP to run. Was a great morning for a run. Was barely snowing off and on. With really no snow on the trail. We head out at a good pace. But it felt good and we just kept cruising along. I think my watch was off around the turn around point. And ended up with 14.48 miles to MissFit's 14. And we hit it in 2hrs flat. So was a good long run. My last one as a single man. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.40 | 0.00 | 0.00 |
| AM- Got in some push-ups, planks, and flamingos. Only 2 sets and didnt get a chance to do more.
PM- Went for a nice run with MissFit. Temp was good and a slight wind during the run. And hoping for this kind of weather tomorrow for a nice bike ride. Just tring to find a good route to run on a regular basis. This one was a bit hilly to do as a everyday run. So will need to find a flat area to get in some good miles. TT 46:53 AP 8:40
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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Went out for a final run as a single man. Slight wind coming from the South and a light rain. We headed into it and felt like the first 2 miles had some good gradual uphills. With most of it after that downhill. Was nice to get in a good run on this soon to be busy day.:) Got to love it baby!!
TT 50:42 AP 8:32
Got to work and decided to stay busy and did some strength training. Did 3 sets of push-ups, planks, flamingo, lunges and bridges. Oh and did some dips. Been doing some dips off and on and was suprised today. That first set did 10 and felt good. Next did 15 and still felt good. Last set was 20. Feeling good and staying busy.:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| Was able to get in a run today at 7pm and 10,000 ft. I shouldnt have eaten a big dinner and expect to run. Made it into a speed interval workout with a few potty breaks. Was kind of the first speedwork in months. With 3 intervals in the sub 7 pace I was feeling good. Also got in 3 sets of my normal workout(push-ups, lunges, planks, flamingos and leg lifts). With 3 sets of leg press, bench, bi curls, lat pull downs. Was a great workout. And glad I wasnt sore for the ride home.:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 7 and half hour drive home. Scrabbling to get stuff put away and situated. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got in my normal sets of flamingos, lunges, push-ups, planks and leg lifts. Was hoping to get in a run after dropping the girls off. But didnt happen. Might need to really look into runs in the early morning again. Once things get back to normal. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| I have really needed to get in some long runs if I plan on running a marathon in 4 weeks. My recovery has been going well and so just building up miles for this coming race. Needed to do a good long run though. So we went out with the hopes of getting in a 16 miler. We had the girls this weekend and added to the challenges of everything. The morning was gorgeous and temp was just right. Wore just shorts and long sleeve shirt with gloves. Didnt peel off the gloves till around mile 11 but felt great the whole time. We just plugged along. Did get a hot spot going around mile 8 and was tried to ajust it a few times. Did really end with a blister. Figure I need to cut more on soles for my orthotics to fit right. We got 12 miles nice and easy. Then miles 13-14 were in the 9:15-20 range. So talked MrsFit into kicking it up for the last 2 miles. We hit them at 8:15-19 range so felt really good about this run. MrsFit is going to do awesome at the half. As for my marathon I am going to just make it a good long run without much taper is how I see it at the moment. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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AM- Planks, flamingos, bridges, and leg lifts.
PM- Had a few mins to get in a run so went out and enjoyed the good weather. Just did a 4 miler loop. First mile is flat with a head wind. 2nd had a uphill the whole way. 3rd mile was flat with slight tail wind and last mile was stead downhill. I like this loop and look forward to challenging myself on this loop. And I feel good about this run and pushed it hard the whole way. And was happy to hit a sub 7. Here are the splits... Mile 1 8:01 Mile 2 8:30 Mile 3 7:36 Mile 4 6:52 TT 31:00 AP 7:44
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
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AM- Planks, walking lunges, flamingos, bridges and weak attempt at pushups. Shoulder was still sore on the pushups so didnt push those to hard. 3 sets of each. Hope to get in another run tonight. Might go 5 or just stick with 4 since I plan on running 18 this weekend. PM- Tried a different route today to have more flat miles. And found a good route for a 5.5 loop. Was shooting for a tempo run or at least hit around 8:00 and felt good about doing that. Was quite hot out there compared to what I am use to around 70+. Here is the splits... Mile 1 8:41 Mile 2 8:06 Mile 3 8:01 Mile 4 7:56 Mile 5 8:01 Mile .54 7:25 TT 44:45 AP 8:04
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.50 |
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AM- Planks, bridges, flamingos, dips and push-ups. 3 sets of each. PM- Went and braved the wind riding with MrsFit. Got in a 13.5 in 55 mins. Was just what I was wanting time wise. But could sure do without the wind. Did discover something new. Its alot more stable to grap onto the bottom bars when in the wind. First mile or so it was kind of scary. Felt like at any point my bike was going to get blown out from under me going 20 mph. But we beat the storm.:)
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 20.30 | 0.00 | 0.00 |
| For some reason I though Ogden was just 2 weeks away and so was going to do only 18. Then reality hit my yesterday that I could and should do 20. So I talked MrsFit into joining me on this long run. We decided we the weather to sleep in some and MrsFit wasn't feeling well last night. But felt better today. We went down to the JRP to get er done. We got started after 9am and there was not many out on the parkway which was nice. Bit chilly at first but we warmed up nicely. Just wanted to go the distance and wasnt worry about the time so kept it in the 9s was the goal for the run. We had a bunch of pit stops on the way on both of our parts. As we came up on 16 miles I was feeling alot better this week then last week. And opted with still making it a 20 miler. We got back to the car at 17.2ish and MisFit had enough so I doubled back and did another 3.1 basically the 5k race I had done with Smooth and Teena. And actually the last 3 felt good and strong. I was able to pick up the pace for the fast few miles of the run which felt really good. I felt I could of easily gone another 6 miles. Which really is what I was wanting to know with Odgen coming up. So this was a great confidence builting run. Also after I left MrsFit at the car ran into someone running his first marathon at Ogden and that really gave me a boost at the end. All and all it was a good run and enjoyed it with my wife. She is awesome!! TT- 3:10 AP- 9:28
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.20 | 0.00 | 0.00 |
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AM- Only was able to get 2 sets in today. But had a extra 1-2 things to the curcuit. Planks, bridges, walking lunges, flamingos, push-ups and dips. Shoulder is still a bit sore when I do the push-ups and seems ok with I do the dips. Will see how it feels later.
PM- Got a run in after work before MrsFit got home. Did the 4 miler loop. Still a bit tired from Sat long run so made it a easy run. Felt good at the end of it. Can't wait till after Ogden to follow a set program. Been just building up a base. TT- 36:08 AP- 8:36
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.60 | 0.00 | 0.00 |
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AM- Got in some more exercises. Did planks, declined push-ups, wall sits, flamingos so far. I got to find another set of exercises for the other days. And what a beautiful day. I cant wait to get home and get in a run tonight. PM- Went for the longer loop this time out by the airport 2. Took the first mile slower to warm up and then start to push the pace and tried to hold it there. At the moment the sub 8 min pace seems just enough for me. Yet felt pretty good about the run and effort. Mile 1 8:52 Mile 2 8:12 Mile 3 7:53 Mile 4 7:48 Mile 5 7:52 Mile .6 7:57 TT 45:24 AP 8:06
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day. Had my girls tonight and went and played at the park with them. Not much running in a line just alot around in circles. |
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| AM- Up ups down downs, walking lunges, wall sits, leg lifts, flamingos and push ups. 3 sets going to try and get some others in later too. Might be doing a race tomorrow with the family. A nice fun run with 1mile 5k and 10k. Will see what happens. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Linda Buttar's 5k (3.1 Miles) 00:22:08, Place in age division: 2 | | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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This one I didnt decide what distance I was going to do until the morning of. They had a 1 miler, 5k and a 10k. We had the girls over the weekend and they have been begging me to run another race with them. So when we heard about this local race we decided to run it. As it was before signing up my wife and 3 daughters were going to do the 1 miler and I was going to do the 5k. But once Marissa found out they were giving out tropheys for the winners only for the 5k and 10k she quickly changed her mind and joined me on the 5k. Only problem was that it was windy and quite rainy. So as we were waiting for the races to get underway. We tried hidding under trees and building for some protection from the race. And noticed a guy I thought I knew from the blog in his Boston jacket. Yep it was Walter from the blog whos best marathon was a 2:40 at SGM so there goes any chance of taking home the big trophey for me.  But that wasnt really my goal. My goal coming into this race was just to see where I am at so I can judge what I should be able to do at Ogden here in 2 weeks. I planned on doing a 7:00 for the first mile and slowly increase to the finish was the goal. Only problem was for the most part that it was slight uphills for the first 2 or so with slight downhills. The good thing was though I knew this area well since I lived a stone throw away from it. So after getting registered we went and hit the restrooms at my parents house about a mile away. And so I warmed up by running from my parents back to start. The race had loops on it. With the 10k starting first(61 people in it) and then a bit later the 5k(250 or so of us). The gun went off and we were off. Marissa wanted to run with me but I urged her to try and run a smart race since I was going to be running alot faster. I resisted the urge to take off even though I felt warmed up for say I was still not warm yet. As usual there was alot of people taking off really fast at first and within the first mile I past them back up with a few exceptions. I dont know why but for the first mile I was actually tring to aviod all the puddles so I wouldnt get my shoes wet. LOL what was I thinking. As we got closer to the first mile mark we went up 7800s by target. Not really a steep hill by no means but enough to get a nice flow of rain coming down it. And by the top my feet were wet. And past the majority of the one that went out to fast. I could only see about 5 ahead of me now. With what I am sure Walter and whoever might of been with him was a bit farther ahead of that. So I picked a guy that looked the strongest and went after beating him. He was about 50 yards or so ahead of me now. After a few more turns and small hills and then at the and another half a mile later. Was a aid station where 2-3 of that group of 5 that were ahead of me slowed to get a drink. Just enough for me to get by them. We rounded another corner which would be a short out and back part of the course. And about half way up this little hill Walter came speeding by me with another guy about 20 yards behind him. So I cheered him on another and I had another .2 or so before my turn around. With what looked like maybe 2 more guys ahead of me before the leaders. I figure I was around 5th place here overall. And with just a HS kid and the guy I wanted to beat to go. We had caught up to the HS kid right around the turn around point and I got around him with the other guy about 10 yards ahead of me now. And he was holding strong there. Yet here was where I had the advantage. Since when I started running I lived just a stone throw away from here. This portion of the race I had ran many times. And that area there was were I would start my sprint to the end to finish my runs. So that gave me some strength. Yet I knew I still had 1 mile more to go I just needed to start picking up the pace. As for my goal for the race it wasnt going as well. First mile was slower then what I wanted. And the 2nd I was wanting to increase but still save myself for the last mile to push. So here it was the time to go for it more. As we hit that area I was use to sprinting I was gaining and him fast. And by the next corner I was within a few strides on him He was speeding up faster yet I wasnt going to let him get away. For some reason time really slowed down for me right at this point. And I really was running different here. I normally run just for fun and against myself but this race I was pushing myself and this guy I have been chasing for the last half of the race. And I was going to pass him. I got up to him and it just took the wind out of his sails. It felt good but I didnt want him to quit. I didnt want him to stop now. He had helped me along and so I started cheering him on. Come on we only have .7 to go. Lets go pick it up. And he started pushing harder. We made it to the last corner and like .4 to go. But my pace was increasing even more and he couldnt keep up. I felt great and just cruised to the finish with my wife, dad and 2 girls right there at the end cheering for me. And headed back to get my daughter. She was about .7 back and ran it in with her. It was exciting and she was really tired and wanted to quit but didnt. I was so proud of her. She ended up taking 5th in her AG 15 and under. And I got 2nd in my AG and give my medal to her for her great effort. My wife and other 2 girls decided not to run since it was really coming down harder then before and quite windy. Here are the splits. Mile 1 7:10 Mile 2 7:13 Mile 3 6:48 Mile .15 6:09 TT 22:08 AP 7:01 and 2nd AG And so with those results I will be shooting for around a 3:30 at Ogden full with a 8:00 or so pace. This race I felt really good about. Not so much about the paces but that I was able to hit my goal of around 7:00 and felt strong at the end. And it wasnt a fun run for me for say. I was able to push myself. It is not at where I need it to be for my BQ but its heading back that way. And I am happy with my recovery so far. Plan will be after running Ogden to start training harder and following a more set schedule with speedwork and set mileage. |
| Foundation 8b(newer) Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.10 | 0.00 | 0.00 |
| 4 mile loop tonight. Felt good with the nice cool weather. Better enjoy it while it last. Last mile was able to hit 7:00 which felt good. Yet overall a bit slower then I was hoping for. The poor wife hasnt been feeling well for the last day or 2. So hopefully she will be feeling better and up for a ride tomorrow. TT 33:51 AP 8:14
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| Foundation 8a Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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AM- Curcuit day today. Did 3 sets of planks, leg lifts, bridges, flamingos, walking lunges, dips and wall sits. PM- Went for a good recovery run with MrsFit. Just a quick out and back. She has been under the weather but feeling better. TT 33:37 AP 8:24
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| Foundation 8b(newer) Miles: 4.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 14.00 |
| Went for a nice ride with the wife. Just kept it nice and easy till the 2nd half where we had a few good hill climbs. And the overcast made it nice and cool. TT 55:45 Distance 14
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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AM- Just added and changed it a tiny bit this time. Still 3 sets of each. But going to breakdown what I am doing more this time. I am seeing alot of improvement or at least that is what its feeling like on most of them. Also got a run planned for after the girls come over.
Planks 1:30 1:30 2:00
Bridges 3x 12
Leg lifts 3x 10
Calve walks 3x 30
Toe raises 3x 30
Wall sits 3x 1 min |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.20 | 0.00 | 0.00 |
| We slept in today till 7. Wow was it great and got out for our run by 9am. Bit later then our normal runs. Plan was to run at our half and marathon paces. I went for my 10 and the wife did her 8. At our 8:00 pace. So we took the first mile a bit faster then normal and we tried to simulate her half race. So after the first mile the next mile was steeper with the last half with the steepest part. Then next mile had about half of it gradual uphill and then downhill for next 1.5. Then the next rest of the run was just slight hills. And we were able to find our paces then a lot easier. And it felt really good. So I am excited for the race next weekend. Things are coming together nicely. Mile 1 8:12 Mile 2 8:36 Mile 3 7:58 Mile 4 7:40 Mile 5 8:02 Mile 6 8:15 Shot blok and Gu on the run Mile 7 7:58 Mile 8 7:58 Mile 9 7:45 Running solo Mile 10 7:48 Mile .2 7:38 TT 1:21:43 AP 8:01
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| Foundation 8b(newer) Miles: 10.20 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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AM- Tapering off some. So just did one set of each today to keep it nice and easy.
Planks 2:00
Leg lifts x10
Wall sits 1:00
Lunges 20 PM- Went out for my 4 miler loop tonight. And wanted to make it my last final speed workout before Ogden. First mile was flat with 2nd uphill and then flat again. With last mile downhill. Felt really good the first mile and was also racing the wife. She went to the store and I was going to try and beat her home. My previous best run on this loop was in the 31s. So here are the splits. Mile 1 7:53 Mile 2 8:08 Fast time up the hill to date
Mile 3 7:15 Mile 4 6:07 One of my fastest miles lately
TT 29:24 AP 7:21 WOOT WOOT WOOT OFFICIALLY I AM IN SGM!!!!!! ALONG WITH MRSFIT!!!!!!
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| Foundation 8a Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| In the morning did a light workout of the normal stuff. When I got home did one mile warm up and then was going to hit the MP of 8:00 for next 2. Went pretty well I guess. Yet the 2 were a bit faster then I needed but still good. Mile 1 8:31 Mile 2 7:47 Mile 3 7:55 TT 24:14 AP 8:04
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| Foundation 8a Miles: 3.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Ogden Full Marathon (26.2 Miles) 03:40:20 | | Running Miles | Swimming Yards | Bike Miles | | 26.20 | 0.00 | 0.00 |
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Well I am finally getting around to doing my report again. First time it didnt save so here we go again. My goals were to try and run a 8:00 split for this race. Which seemed around where I am now with my recovery. I have just started do more speed in my runs but not much on miles. So goal one was to finish it around 3:30 at a 8:00 running it with a predictor. Which means working on running set paces per miles. Problem was that when we were going to bed I got a phone call from my ex saying that my daughter was complaining about pain in her tummy. So she was runner her to emergency. That was at 8ish 45 mins later we get another call saying she is going to Primary childrens hospital with a possible need to take out her appendix. At 10:30 and in the middle of a good sleep I get another one saying she was going to be in surgery at 7am. Which was the same time as the race start. So with that on my mind I didnt get much sleep until the alarm went off. We made it to the start at 5ish and met up with some forumites and Walter from the blog. We waited a bit and then headed up to the start. It is always so great to met with all running friends. And really makes racing that much better. We made our way up to the start and things went well. I heard that Smooth decided to run the race and went looking for her. Ran into alot of other people but no Smooth. Was able to time the PoP right and was ready to go at the gun starting back with the 8:00 pace flags. Was able to meet up with Allie for a sec and then RivertonPaul ran into me and introduced me to Mattk. Was great to met him final too. So here we go... The race started just a few mins off of 7:00am and we were off. Goal was to take first mile slow and then stick to the paces as best I could till the end. And also work on my drinking on the run. Last year this really seemed to be a problem for me and lost alot of energy tring to catch back up with Fly and JeffC that I ran it with. So things were going great. The pace was feeling great for the first few miles coming down the canyon. And then started to speed up coming into the flater area before the lake. And it start to thin out more here. Which was nice yet alot more people then last year. The rolling hills came and went rather fast and felt really good. I remember last year compared to this one and it was feeling alot better. Slower but better. I just kept focusing on my paces and chatting with runners I would run with from mile to mile. The half came at 1:44 and feeling good. I was a wasnt as concerned this year with the hill since I had a good plan with following the predictor. And as I was going up the hill the pace was slipping yet by the end of the mile I was right back on pace and was quite happy that I was running it like that. Miles 15 I had a issue with getting fluids. They werent as organized as I got there. And I dont think they even had someone giving out the powerade I wanted till after I got past them. But wasnt going to run back to get it. So skipped it. With the dam coming up the more I was feeling I was going to make it through it this year without the cramps. And was feeling good. But as I crossed over the damn the trouble began. Not sure if it was that I lost my bag with my S-caps back at mile 9 when I took them last or that I just was starting to him my limit with my limited training. But it started getting rough and started cramping around 21. And then to add to my problems I slot satilite reception at 21.36 and didnt regain it till 23.80ish. I fought off some calve cramping for a while till around 23-4 ish where Pron8r pasted me when my hammies cramped up. I stretched them out and walked a few steps and was able to run again. It wasnt till right before Grant and 1 mile to go that I had to walk again with calve cramps right infront of the EMT cart. Boy were they on me and had to wave them off saying I was alright and was going to make it.:) Right after that aid station that was just a few steps away. I ran into one of my running buddies from Teena's Gumpchumps Mike. We were right on track for running a 3:40 I told him if we could keep it up. He was shocked to her that. Since is best marathon to date was a 3:58. It was great to run it in with him the last bit. Him helping me at time to keep going and me him. As we got to the shoot I told him it was time to kick it and he pulled down and took off finish I am sure right at 3:39 or just barely 40. It was awesome. My wife was very excited to see my at the end and cheered me in. She had some great news to tell me. She was going to recieve some hardware!!! She had taken 2nd place in her division so we went out there and I took a couple pictures for her. I am so proud of her. She was training for a 1:47 she found out 1-2 before the race. And was thinking she was training for a 1:45. And ended up running a 1:40 which was a huge 5 min PR!! She did awesome. So after getting her hardware we took off to get back to the motel and off to the hospital. Sounds like my daughter was finished with her surgery about the same time that I finished the race. I forgoed waiting around for everyone and took off to see her. She was such a trooper and I was so happy to see that everything went well. I gave her my medal from the race told her she deserved it more then me for what she just went through. After only a couple hours I had to go get some sleep and eat something. My body felt good but I was just so tired and hot. I could only imagine what everyone after my finish time must be of gone through. Which later I heard was rough. I was able to get some sleep that Sat night and head up again for a few hours Sun morning. She was scheduled to leave on Sun but they decided to keep her another night. So I was grateful that I was able to stay Sun night with her. She was such a trooper and is doing fine. Her tummy had alot of puss and infection in it and lucky they caught it before it burst. So she is recovering very well and went home Monday just before noon. So back to the race and the results. Here are the details of it all. The first number is the predictor time and the 2nd is the actual time. Mile 1 7:33 8:09 Mile 2 8:09 7:55 Mile 3 7:56 7:48 Mile 4 7:56 8:00 Mile 5 7:50 7:45 Mile 6 7:43 7:44 Mile 7 7:46 7:46 Mile 8 7:47 7:47 Mile 9 8:04 7:57 Mile 10 8:03 7:56 Mile 11 8:05 8:02 Mile 12 7:58 8:01 Mile 13 8:05 8:05 Mile 14 7:50 7:51 Mile 15 8:24 8:25 Mile 16 8:04 7:58 Mile 17 8:17 8:18 Mile 18 7:55 7:52 Mile 19 7:46 8:04 Mile 20 8:33 8:36 Mile 21 7:52 8:41 Mile 22 7:46 ...... Mile 23 7:40 ...... Mile 24 7:44 ...... Mile 25 7:57 9:43 Mile 26 8:00 10:13 Mile 26.2 1:16 10:36 TT 3:40:20
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| Foundation 8b(newer) Miles: 26.20 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| AM- Wanted to get back into the routine of core work and such. 2 sets of each. Planks 1:30, leg lifts 12, bridges 12, flamingos 1 min each leg, toe lifts 20, toe walks 20, and 35 push-ups. Hoping to get in 3 miles at a easy pace tonight with the wife. Legs are feeling good today. Only my right calve is tight. Rest of the body is feeling good. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.10 | 0.00 | 0.00 |
| Was feeling great today so wanted to test the legs out on the road. Was going to go for 3 miles but at the first mile loop decided to hit the 4 mile loop and the hill. It wasnt the fastest loop but felt good for the most part. And each mile was at least a min slower per mile compared to last weeks run of the same loop. But felt just as good. I am really happy with the recovery from this race. Was a bit hot is my only real complaint but with the wind it made it nice. Splits Mile 1 8:44 Mile 2 9:07 Mile 3 7:59 Mile 4 7:32 TT 34:12 AP 8:19 Also I am going to start raise my weekly mileage. Now to find some good loops to do. I am wanting to have some flat routes and think I have a good one with a good uphill and downhill for a longer pull then just the mile ones I am doing in this 4 miler loop. And I noticed a really nice steep grassy hill I might do some speed work on this 4 miler loop. Right at the 3 mile point.
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| Foundation 8a Miles: 4.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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AM- Doing the circuit again today. Feeling alot stronger and the consistance is starting to pay off for Gary and I. I do need to find some other things to do on the off days in addition to these.
Planks 1:30 1:30 2:00
Leg lifts 10 each side x3
Bridges 10 each side x3
Toe raises 30 x3
Toe steps 30 x3
Flamingos x3
Walk sits 1:00 x3
Dips 20 x 3
Hoping to get in a little run after the girls tonight.
PM- Was to tired when I got home. And slept pretty well. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| So here we go. Starting the new training for say. Not quite the 16 weeks out from SG so going to get in some good training for Ragnar and after that will will start the 16 weeks. Found a good 6 mile loop that I like. Paces went pretty good. The uphill portion of this run is the 3 to 4.5 or so. And its nice and gradual instead of the steep 4 mile loop. With the same 1st, 3(5th), 4(6th) as the 4 miler. So it is good with the up and down hills for say. Not sure which school I will try to do my speedwork at. Either Kearns high or Copperhills. Both are pretty close by. So will have to see for that. On this run it felt pretty good. But I overheated some and had a nice little heat rash on my chest after the run. Wore my new Ogden marathon shirt. Guess it was too much for the temp. Even though it didnt seem to hot. Since it was early morning. Felt good with the last mile sub 7. |
| Foundation 8a Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
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AM- Rode my bike to work today. First time of the year. Felt pretty good. And took a safer route I think then the steep hill with not much of a shoulder at all. Just a long hill climb after mile 2 to about mile 5. Took around 33 mins. So I was just a min or 2 late to work for say. And wasnt able to my morning routine at work. I am thinking the trip home should be alot faster. Since I only have one big hill climb and rest is mostly down hill to home. Plan will be tomorrow get in a run in the evening and then get up early Thur morning to do a quick turn around. Kind of like for Ragnar. Thinking of joining back up at the gym also to get in my speed work. Not sure if I am really wanting to do that or not. Still tring to think things out. On how best to get in my training. PM- Rode back home. I am glad that the weather worked with me. Took me only 22 mins to get back home. Only one hill just after the first mile and then basically all downhill. Top speed I hit 36 on that steep hill I run on my 4 miler loop.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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AM- Got in 30 mins or so workout this morning. And hope to get in a good run tonight after work.
Planks 2:00 x3
Leg lifts 10 x 3
Bridges 12 x 3
Flamingos 1:00 x3
Toe raises 30 x3
Toe steps 30 x3
Wall sits 1:00 x3
Lunges 20 x3 Push-ups 35 x3 PM- Went out for a run after work. Not sure what happend on this run. But it was a less enjoyable one. It didnt go as planned. Plan was to do 2 easy miles then 2 tempo miles at 6:45 then 2 easy again. Problem is that I ran it on a bad road the tempos. Had to run on the gravel on the side of the road a few times and a headwind. Not sure how much the heat played into it either. But the 2nd tempo mile was horrible and the feeling of puking was there. Yet it didnt really feel like puke pace really. And the last 2 miles which were easy I was glad I was done and over with it finally. I havent had a bad run like that in a long time. But I hope that the next one like it is far away. Mile 1 8:38 Mile 2 7:59 Mile 3 6:52 Mile 4 7:25 Mile 5 8:57 Mile 6 8:45 TT 48:38 AP 8:06
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| Foundation 8a Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Allergys are kicking my butt. I hope its just that and not a cold. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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AM- Feeling ill again today. Took some day-quil and feeling a bit better. Got in my workout pushups and such. But only 2 sets.
Planks 1:45 x2
Leg lifts 10 x2
Flamingos 1min x2
Toe steps 40 x2
Toe up 40 x2
Wall sits 1min x2
Walking lunges 20 x2
Push-ups 30 x2 |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.10 | 0.00 | 0.00 |
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Wife and I got out for a run down on the JRP. Wasnt to bad for me. First long run since the race. And wanted to start the new training as best as I could. My allergies werent to bad on the run which was really good. Because there was alot of stuff in the air. Along with bugs down there. I think I only got one up my nose and one in my eye at mile 4. It was nice also to run into Walter and Danille around mile 1.5 and run with them for 1.6 miles till we parted ways. As for goals on this run was to warm up and then hit the 8:00 pace for the run. The wife told me to run my own splits for the run since our paces would be different on the run. So as we got back to the parking lot where the cars were. She wasnt with me and had some issue at the restroom. What happened is she was coming out the the restroom and the door fell off and hit her right on the nose. Which she has a nice little ouchie on it now. And I was still off for another 6-7 miles. Poor thing and of course I had the key to the car.:( As for my splits too. They started to drop around mile 9 and it became a struggle to maintain my paces. But never did go over 8:45 by last one sure came close. So still recovering from Ogden but getting back fast.
TT 1:48:40 AP 8:19 |
| Foundation 8a Miles: 13.10 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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AM- Morning workout. With hopefully speedwork tonight.
Up up down downs 10 x3
Leg lifts 10 x3
Planks 10 x3
Flamingos 1min x3
Wall sits 1min x3
Safety meeting cut things short. PM- Went to the CHHS track and tried to do some interval speedwork. For the first attempt it went ok. Besides the fact that I haven't quite figured out how to get it to work right. Will have to mess around with it again later. So I can do the different intervals at the right paces. The screen I was looking at wasnt telling me my pace. So after messing up the first interval that should of been mile repeats turned into 400m repeats instead. So did 5 of them. With 2 miles warm up and cooldown with 400 then half a lap rest. Mile 1 8:10 Mile 2 7:50 Intervals 1:30 1:29 1:30 1:30 1:32 rest for half a lap.
Mile 5 8:59 Mile 6 8:50
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| Foundation 8b(newer) Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Not sure if I will be able to get a run or something in later tonight. Last night I went and visited with my dad. He just had knee surgery so from the sounds of thing. He wont be running more then 5k distances. Or at least that is what his doc says. He will also have surgery on his thumb on Mon. So no SG for him this year for sure.:( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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AM- Was planning on getting up early today for a run with the wife. But got home after a little dinner Bday party made it hard. I ate maybe 2 pounds of meat at one of those Brazilian grill places in Provo. So was a bit tired this morning. Run will have to be later this evening. But got in a good workout this morning. The planks and such was a bit harder today but still a good workout. Got 3 sets in of each again. I need to find figure something out for a whole other day will be the plan.
Planks 1:30 1:30 2:00
Leg lifts 10 x3
Planks 12 x3
Walking lunges 20 x3 (getting very easy to do)
Toe raises 30 x3
Toe walks 30 x 3
Wall sits 1min x3
Push-ups 50 50/ Inclined push-ups 20 20 20 PM- Got to go out for a run after the girls. It was meant to be a tempo run. Should of looked at it a bit closer. 1 mile easy then 5 at 7:26 and then 1 easy. I did 2 easy then 4 tempo then 1 easy. I feel it went well even if I didnt get the 5th mile at tempo.:( Temp was around 76 with a nice slight wind on the 5.5 loop. Mile 1 8:42 Mile 2 8:19 Mile 3 7:27 Mile 4 7:27 Mile 5 7:29 Mile 6 7:26 Mile 7 8:35 TT 55:24 AP 7:55
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| Foundation 8b(newer) Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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Last day of school for the wife. So took the day to help her at the school with cleaning out lockers. Oh joy.:) It was actually a lot of fun and also to my suprise they had a teacher vs student softball game I was able to get in on. So played for the teachers and had a lot of fun. We played for about 2 hrs. Now just need to get ready for the race tomorrow.:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Nestle Arts 5k (3.1 Miles) 00:20:04, Place overall: 67, Place in age division: 2 | | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
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This was really a fun event for my wife and me. It was the first one that we were running together for say as her with her new last name. And also us running the same distance as a married couple. My goal was to beat my last years time of 20:30 and if all possible go sub 20. My last 5k was about a month ago and I ran it at around 22:00 or so. So we got in a good nights rest and headed out to what we were hoping was good weather and a good time with friends at the race. And boy did we have both. The weather was just perfect. Around 55 or so I would say at the first. Only a few clouds in the sky if any. It started at 7:30 and we got in a good warm up and ran into Kathie, Kimmie and Smooth on our warm up. And then ran into Lark and Marcie after then close to the end of the warm up. Hit the port a potties and it was all good. Lined up a few people back which I kind of regretted since there was a few kids that took off fast and then stood there and looked back when there parents told them to slow down. There is only really one big hill on this run. And its just a bit before the first mile mark. It is a short one though just enough to slow you down if you let it. Then a gradual downhill to mile too. The first mile was feeling good and was able to keep relaxed. I was finally getting some space between me and a few other runners here. And could find my pace and relaxed a bit more. Then a bit after the 2nd mile the steep downhill came. Its not all steep at once but enough to make you want to slow down. But thought I would take advantage of it and pushed hard down it. And hit the 2nd downhill a bit after that. But it was taking its toll on me with about half a mile to go. Had a hard time finding paces after those hills and struggled as we came into the last portion. Which was to run around a HS track. Was pushing to just hold on to whatever I had left and as we came into the final turn. The 2 people infront of me took off. And left me with no response till after they were a few more strides ahead. I am sure they were able to make it in with a sub 20 and me with a 20:03-4. I am sure if I would of kicked it when they did I would of kept with them for my sub. But I felt really good about this race. Beating my time from last year by 26 secs. And feeling really good about my return back after my injury. Last year I wasnt able to stay for the raffle I had to race home and move. This time I was able to cheer for my wife that came in shortly after me. And all my friends along with her. We set up camp with Aleeessaa and her daughter. Aleeeesssaa sister and husband and there kids. Was able to hang some with Kathie, Kimmie, there mom and Kimmies daughter which both Mom and daughter got hardware. Smooth was there cramping at the end again>:( But still coming in fast enough to take home hardware again along with Lark. Ran into Marcie and Slick with his group of guys again after the race. And was somewhat shocked to get hardware again this year myself. Last year they sent me a 5th place plaque. This year I took 2nd in my AG which was shocking to me. I was hoping to just place and with the 26 sec improvement from last years was awesome. And I must say they gave away some very very nice raffle prizes. I think the only thing we got in our whole group was a 100 bucks prize at the end to Kathie and Kimmie fast mom. But they gave away bikes, ipods, laptops, camcorders and all sorts of stuff. It went on for over a hour. Great event with friends and only cost me 8 bucks. Best 8 bucks I have spent in a long time. Mile 1 6:45 Mile 2 6:34 Mile 3 6:20 Mile .1 5:29 TT 20:04 AP 6:27
Wasnt a sub 20 but was very very close. I am sure with a bit more speedwork I will be getting it this year for sure. And feeling that I have recovered from Ogden and ready for Ragnar. With SGM training cycle starting the week of Ragnar. I just need to go out a bit later tonight for another 10.:) PM- Went out around 4:30pm for another 10 miles. Just made it a easy long run. With no real pace goal. Just get in the miles and we did. Felt good finally after the first 4 or so. TT 1:32:45 AP 9:13
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| Foundation 8a Miles: 10.00 | Foundation 8b(newer) Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 7.50 |
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AM- Rode with the wife to work. Was alot better this time. Not sure if it was the wife with me that did it or just that it was my 2nd time doing it this year. But improved by 5 mins this time versus last time. And it felt pretty good. The wife was on my tail the whole time.:) She is such a strong rider. Ride out has all the hills. Lets see if I can beat my time going home today too.:) Got in 3 sets of my routine also. 3rd came a bit later.
Plank 2min x3
Leg lifts 12 x3
Bridges 12 x3
Toe lifts 30 x3
Toe walks 30 x3
Walking lunges 20 x3 quads still sore
Flamingos 1min x3
Wall sits 1min x3 very good burn
Ride going 28:02
PM- Called the wife to pick me up for a warmer drier ride home. Looked ugly out there. Crashed early for bed. My quad in my left leg has been giving me issues. Going to avoid downhill for a few days if possible. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Was a weak attempt at running today. And ended up cutting it short do to the lack of motivation in it. Once the rain and wind started up I was ready to call it good. The track had a lot of puddles and my quad was still giving me issues. Did 400m x5 before calling it good after a 2 mile warm up. Just wasn't into it today. |
| Foundation 8a Miles: 4.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Stormy weather so no ride to work. And after work went on a date with the wife.:) So rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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AM- Had some time to get in a curcuit routine. Got in 3 sets of each with some changes to some of the workout.
Plank 2min 1:30 1:30
Leg lifts/side 10 x3
Leg lifts on side 10 x3
Toe lifts 30 x3
Toe walks 30 x3
Wall sits 1min x3
Walking lunges downhill 20 x3 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 17.00 | 0.00 | 0.00 |
| 17 miler on the parkway with wife. Was a rough run but made it. Told the wife to run on at her paces at about mile 13 and I slowed down. It was very humid and I was having a rough time with my leg. AP 9:15 TT 2:36
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| Foundation 8b(newer) Miles: 17.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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AM- Got in 2 sets of my curcuit. Leg is feeling better at the moment. The pain was above the knee in the quad mostly. After Sat run it was below my knee and both on the left side. I think since I changed up my stride that is where the tightness was. And its feeling better. How I changed up my stride was just doing alot more little ones on all the downhill portions. That felt better on the quad. I so I am guessing it was hitting the calve more. Argh!! But its feeling better we will see how it goes tonight.
Planks 1:30 x2
Leg lifts 10 x2
Side leg lifts 10 x2
Toe raises 30 x2
Toe walks 30 x2
Flamingos 1min x2
Walking lunges 20 x2
Wall sits 1min x2 had a good burn again. Not as bad as last week. PM- Got a run in at the club house. Used the treadmill. It wasnt to bad. My left leg was feeling better and loosened up enough for me to attempt a speed workout. So kicked it up to my mile speedwork of 6:11. It was good to get in a full mile. Took a lap to recover and then went to do a second. On this one the leg was struggling alot and decided to no push it to much more. And drop it to a 7:30 after about .30 and went a bit at that pace. And decided that was good enough after I hit 4 miles. So overall this run wasnt what it should be. But felt good to get in a good fast mile. Will see how things feel tomorrow. Warm up pace was 8:30.
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| Foundation 8a Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Feeling really good after yesterdays run. My leg has little to no pain and during the run yesterday it just felt a bit out of control on that treadmill. And today I am glad I backed it off. Its feeling loose and back to normal. I will either go for a ride tonight or hit the elliptical as crosstraining. Run tomorrow as a tempo run. Rest day on Thur or bike some. And Fri will be first leg of Ragnar. And then 2 more legs on Sat. I believe my total miles is 18.4 for the race. First week of training is only 13. So I should be good on miles for this week. Just need a good tempo run on Weds of 7 miles. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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AM- Early morning run today. It was a good tempo run. 2 miles easy 2 tempo at 6:45 and then 2 easy. Thought it was a different one. But was only a 6 miler. Felt nice out there and really enjoyed it. Had a hard time hitting the first tempo mile. Partly due to not seeing my splits in the dark. But hit the 2nd one just right. So felt good about it. Will try to get in a few sets of my circuit at work.
Mile 1 9:18
Mile 2 8:30
Mile 3 7:02
Mile 4 6:45
Mile 5 8:59
Mile 6 9:03
TT 49:38 AP 8:16
Got in 3 sets of each today. And felt great.
Up up and down down 10 x3
Leg lifts/side 12 x3
Bridges 12 x3
Toe up 30 x3
Toe walks 30 x3
Walking lunges uphill 20 x3
Wall sits 1min x3
Flamingos 1min x3
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| Foundation 8a Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
WBR Runner 3 (10.5 Miles) 29:33:00 | | Running Miles | Swimming Yards | Bike Miles | | 10.65 | 0.00 | 0.00 |
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Ran with the same team as last year. With some changes to the course and team. We lost a few and gained a few new people. And it was still a blast. Last year I ran in van 2 runner 10 in the mens van. This year I was runner 3 and in the womens van. Since my wife was going to come and be in the support van behind us. Which was great. I was able to see the other side of the course this time with all the new changes to the course too. The name of our team is Road Crew 276. I was with Kathie, Kimmie, Vivianne, Christy, Adrieanne and me. It is a pretty solid team. Not fast but we were getting it done. So for my report will break this race up into 3 parts with 2 parts on this day and one tomorrow. We meet up at Kathie's place early Fri morning at 8:30. Our start time was 11:45am and we got up to start at 11am. And I was already ready amped to get this race going. This is one of my favorite ones to do. I was hoping to catch up with Jeffc but would much later in the race. With his start time a bit later then us. 11:45 goes off and runner 1 was off. Fast forwarding to my leg now. Leg 3 2:00pm 4.9 distance hot and a headwind. Plan was to run this in the 7s which didnt really work as well as planned. Started out running a bit faster then I should and didnt get warmed up right to start so fast. Which I would change later. My goal also was to pass as many people as I could and not get passed. So first person I could see was about .25 away and just starting up a hill. So I head off after them man was that hill a fast rude awakening to what was ahead. It wasnt to hilly for this leg. But that first one I sure attacked it way to fast and hard. By mile 2 I had caught 2 people and was zoning in on 2 more that I would catch in that mile. Then I started to drop in pace with the headwind and heat. Wow was that just a wake up call to me. I was able to catch a few more with a total of 7 road kills in that leg. I felt I went out to fast and didnt warm up good enough to finish strong like I wanted and the times faultered later into this leg of the race. Felt it was still a good run and I was happy for it. My road crew was awesome for it. With the wife all over the water stops and my van cheering me on. So here is the splits. Mile 1 7:21 bit fast and that hill. Mile 2 7:11
Mile 3 7:42 Mile 4 8:05 Mile 5 8:27 Mile 6 8:18 Didnt catch the girl that just beat me in. Was spent by the end of this one. TT 43:40 AP 7:49 total distance 5.61 Ranked Moderate Difficulty
Leg 15 10:59PM slight wind perfect weather for a run. Gentle uphill climb for most of it.
Goal changed from last leg to this one. This time I was going to warm up and then after the half way decide to push it up or maintain the pace. And of course to get road kills and not become one myself. This one I was lucky to catch my first 3 road kills in the first mile. It was a nice and easy pace. And was going to just go off of maintaining a constant effort since after about the first mile it became a long uphill climb. Not steep or anything just uphill. So stuck with the 70-80% effort. And it was alot better. I got eyed by a few cats on the side of the road. And besides that was quite uneventful. After I would catch someone I would barely be able to see someone up ahead and work towards catching them. Yet maintaining my effort the same. It worked great. I felt really great at the end of this one. Also another great highlight to this one. Was on Kimmie's leg Jeffc had caught up to us and his time with there start time at 1:30pm they were hauling. He chatted for a sec as he prepared for his leg and then was off. I was able to cheer him on as he was about 1.6 to 2 miles ahead of Kathie. It was a mean hill climb for them. K so back to my leg 15 report. Felt really good with the results of that leg. I had 7 road kills and no one passed me. Here are the splits. Mile 1 7:58 Mile 2 7:43 Mile 3 7:35 Mile 4 7:33 Mile 5 7:28 Mile 6 6:30 TT 38:38 AP 7:39 Total Distance 5.05 Ranked Moderate difficulty
After we finished up we raced back to Kathie's beautiful cabin and crashed for about 2-3 hrs. At 6:30 when the sun was coming up I felt good and suprisingly refreshed and ready to take on my last and hardest leg
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| Foundation 8a Miles: 5.00 | Foundation 8b(newer) Miles: 5.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
WBR Runner 3 part 2 leg 27 (7.9 Miles) 29:33:00 | | Running Miles | Swimming Yards | Bike Miles | | 7.90 | 0.00 | 0.00 |
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Leg 27 7.9 miles downhill to mile 3 and then mean uphills flats and last 2 or so downhill and flats. Ranked Hard difficulty
Okay here is the last leg for us in van 1. Things have changed a lot from last 2 legs. The first one was hot and not a cloud in the sky. Leg 2 we had clouds coming in but still a beautiful night. Leg 3 on the other hand was not going to be the same. The first 2 runners were holding up strong and doing great in our van. And started to sprinkle on them. It wasn't a cold rain yet. That was going to come later. For our van the distances ranged from 2.5 to almost 4 except mine. They all had tougher runs before and this was my tough run. It was a mixed up some steep uphills and downhills with rain and wind kicking up. It was a great run though going around the Jordanelle. Not that I was focusing on it at all. My plan was to make it through this one alive and well. Body was feeling rested and I was happy to see the overcast. But I started getting worried as I was waiting at the exchange. I got there a bit early and was able to get business done and wait at the exchange point. Seeing alot of people come and go. Thinking oh yeah I can catch him or her. Or dang I dont think I will catch that guy and I am glad he took off before me. I was going to go with taking the first 2-3 miles to warm up and then try and find my pace. Problem was it was a steep downhill after around .4 miles and for the first mile so I kept trying to keep it slow. To save myself. Also as I was waiting for the gal to come in before me. The wind started to really pick up and if I remember right it started to rain as I started. I tried to get a jacket on and take the sleeves off so that my core at least could stay warm I though. I am glad the sleeves were having issues because it would of overheated me for sure. I felt great starting out and had caught a few people by mile 2 and was feeling good. Not spent at all. The wife was there with support again about every mile along the way it seemed. Right from mile 1 trying to give me the jacket and water. I kept passing on the jacket since I was good and warmed up and was only slightly raining. Then I hit mile 3 and the foot of the steepest part of the leg. And it was long and steep. The wife said dont look up just keep going. At this point I had passed about 5 people and so I just would look up and measure how far I was away from someone and kept plugging along. And tring not to redline. I must say it was a hard hill climb yet it was good to catch people. That kept me going and pushing when I was feeling like slowing down to much. There was another gradual hill climb from the top of that steep one for another 1-2 to 6. And I could see a big huge group of people. One here and there and then like a group of 5. As they spanned out ahead of me. My pace was no where near the sub 7 I was predicted to run to stay on course for this. But I was making up ground on the field. And I could see them in those hill climbs. And knew I would have to catch them on this hill because with the downhill coming for the last 2 it would be so much harder. I was able to catch and be up to 10 road kills by the 6 mile mark. And then the flat and small hill again before the big decent. I was right on the hills of a group of 4 guys as we started to head down. And as I was passing them someone had caught me too and was passing me. He was looking so strong and refreshed ARGH!!! It was just a bit out from the 1 mile mark. And I wasnt letting this guy get away if I could help it. This mile went fast. And there was just these 2 guys ahead. The fast guy and another guy he was gaining on. As we hit the one mile out sign. This fast guy had someone else jump out of a van and replaced him. I was within like 15 yards from him and just looked at him shocked. And he just hanged his head in shame because he knew I had caught him cheating. I tried to catch up to the new guy that was fresh and heading down this downhill and he passed my would be 18th guy. It was demoralizing to me to get passed like that. And then angered me even more to find they had cheated like that. I know that I would of been able to catch that guy if he was the one that would of ran the rest. The new fresh runner had gotten away. But that last guy. My 18th road kill was not going to get away. I had only .4 to go and I was still closing in on this guy and he was holding strong. I had to make a move or I would never catch him. The wife kind of made me move faster then I wanted. And had the camera ready to catch me taking this guy. So I surged and caught up to him and passed him. OUCH!! That was alot of effort and had to relax a few secs after I got about 5 yards ahead. By that time I could see the chute and I was not going to let this guy get past me. He was still holding strong within a few yards or so of me. And I took off again with about .1 to go. It felt really good. And ran that one more competitive and not worry about the time. From our predictor I had to run sub 7s for this one. That just wasnt going to happen. I had lost 14 mins total on that run. OUCH!! But felt I ran that one the best of all my legs. I feel so much better on the longer runs then I do the shorter ones. Since you cant really get warmed up right to come out fast at first. This leg I wouldnt change a thing on. I loved the challenge of it and that I was able to do so well on my third and last leg. And that my wife was there cheering me on only helped me that much more. It feels like I am getting back that competitive edge again. I had to relax that side of me while I was recovering. But feel I can really start running more hard again. So I got 18 road kills on this one. And got passed by a team(26) that cheated so I am not counting that. Ended up passing 32 people and no one passed me. Here are the splits. Mile 1 7:37 Mile 2 7:38 Mile 3 8:01 Mile 4 9:27 Mile 5 10:04 Mile 6 9:28 Mile 7 9:03 Mile 8 8:12 TT 1:08:47 AP 8:42 Total Distance 7.91
So as a recap of this all I had a very great time running with Kathie, Kimmie and the rest of the team. I cant wait to do it again next year. And hopefully run it with my wife next year. Was able to see Smooth, Cal, Jeffc(rdrunner), a friend from work. Run with a awesome team and had a great time. My wife was there to cheer me on and celebrate our hard work with us. And now to catch up on some of that thing we call sleep.:)
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| Foundation 8b(newer) Miles: 7.90 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Rode to work today. Was a very nice day and had a good ride. Took me 30:00 so it was rather nice and easy. Yet made good time. Will meet up with the wife to ride back home and then most likely head up to Park City.
Planks 1:30 x2
Leg lifts 10 x2
Bridge 12 x2
Toe lifts 30 x2
Toe steps 30 x2
Wall sits 1min x2
Walking lunges (uphill) 20 x2 PM- Rode home with the wife from work. The poor wife rode through some fresh road tar on the way there. And so we had a nice mess to clean up when we got home. Along with a flat tire on the wifes bike. Sad thing is she just got it tuned up.:( Besides that it was a nice ride home. Took around 24 mins. For the 7.75
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Ran with the wife at the gym. It was to be a speed workout. But it wasn't pretty. 1 mile warm up then 4 x 800 @ 2:58 with 2 min rest and then another mile. Came out to 5 total. The first half went well. 2nd I had to take a breather before I could finish it up. And same with the other 2. I almost suspected I would struggle with it since I haven't done a lot of speedwork. And it is a rough start. So I am not to down on myself about it. After that I hit the weights as I waited for the wife to finish up her run. Just nice and easy to not get to sore for tomorrows curcuit and since I haven't hit the weights for a few months.
Dips 20 x2 Bi curls 10 x2 70 Lat pulldowns 10 x2 120 Rows 10 x2 Bench 12 x2 115
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| Foundation 8b(newer) Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Rode to work with the wife. Had a good ride and we changed up the course just a little bit. To avoid any more tar accidents. So had a hill climb for the first mile which normally is nicer to hit after you are warmed up. But it went off nice and easy. And seemed safer going that way. We ended up only having to slow down for 1 of the 4 lights and so made it to work alot faster. 29 mins total time on that one. And then had barely enough time to get in 2 sets again.
Planks 2min x2
Leg lifts 10 x2
Bridges 12 x2
Wall sits 1min x2
Flamingos 1min x2
Toe steps and toes up 30 x2
Walking lunges 20 x2
PM- Rode home from work. Went pretty good and fast. Just under 23 mins to make the commute. Went up to PC to the condo after work. The place is huge and I am impressed. Will be nice to do my long run up there before heading back home on Sat. Thur night will be ran in the gym at the condo. Looks like a good treadmill. And Fri will be a day off for say. Taking the kids to Lagoon for the annual work picnic. Hoping for great weather. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
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Had a nice phone call today. From a lady from the Ragnar race. We ate breakfast/lunch after our 3rd leg. And contributed to a great cause. That we also got raffle tickets for a drawing. And looks like we won a 6 month membership to Gold's gym. So that was a pleasent suprise to say the least.:) Looks like I will be able to do some working out at the gold's for a while. Tempo run today. After getting up to the condo after picking up the girls and after work. Tried to get in a run on the treadmill. And before dinner. So started it around 6:30-7 and boy was I off. I got in the first warm up mile and was feeling it already. And as I did the first of the 2 miles at MP 7:24 I was dieing. Sweating and I dont know if it was the humidity or elevation. Or the lack of sleep. Or that I hadnt recovered from from Tues speed work. Or eaten since 1 pm. I dont know what went wrong but I called it good after 2 miles. So came up with only 3 for the run instead of my 7.
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| Foundation 8a Miles: 3.00 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Decided to make sure to get a lot sleep then the last bit. I have been dragging a lot the last few days. But was finally able to wake up feeling refreshed. Which was a good thing because today is my works Lagoon day. And we got there at 10:30 and didn't leave there till 7:10pm. Right about that point is when a big storm hit. And we got soaked on the run back to the car. Been tracking my steps the last 2 weeks also. And this day ended up with 11,060 steps. So looks like we got in a few miles walking. And we had a blast with the girls and my sister and her kids from Idaho. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
| Got in a great nights rest and was feeling a lot better. So we were staying up in Park City for the last few days at the Canyons. A couple years ago I ran the half marathon with MrsFit and last year I ran the marathon. So decided to take her up to the Deer Valley loop. So from where we were it was a nice up hill run after the first half mile down hill. But was uphill till Deer Valley so a uphill battle for the first half and downhill back. For say... Hills hills and more hills. The wife was just happy to finish this one. And I was feeling pretty good on this one. Besides my left leg was giving me issues later off and on. But feels fine now. Paces we werent worried about on this one. And just made it about getting in the miles. |
| Foundation 8b(newer) Miles: 15.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Got in some good sleep again. So felt pretty good today. Temps outside this morning were great for a run or ride. Todays ride to work was nice and cool. Had to stop at 2 lights that slowed me down some. Yet was able to get to work 10 secs faster then last Wensday. I am getting excited to watch the Tour de France. Which starts this weekend. It will be interesting to see what Lance does this tour.
Got in 2 sets again today before starting work.
Wall sits 1min x2
Planks 2min x2
Leg lifts 12 x2
Bridges 12 x2
Toe lifts 30 x2
Toe steps 30 x2
Walking lunges 20 x2
Flamingos 1min x2
Push ups 35 x3 PM- Rode home from work. Had a good ride. And feeling alot more comfortable on the bike. Ended up taking just under 23 mins to get home. 22:45 so picked up the cadence for the ride.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| Speed work tonight. Tried to do it at the club house. But there was a gal on the treadmill already. So decided to give the track another go. Haven't had much success running on it the last 2 times. But have done some research on tracks and what all those crazy lines means. So felt a bit more comfortable tonight running on it. There was a storm brewing so wanted to get in the workout before it got to ugly. Had a strong wind for half of it and tail wind for the other half way through the workout. Last 2 times I have had trouble figuring out my watch to get what I am wanting. And also not going out to fast and dieing on the first lap. This time I started to figure out the watch a lot better after my 2nd interval. So didn't get a accurate measure. But did for the next ones. As for the first few intervals I was struggling at the end and lost steam. After the first interval I jogged the rest. After that 2nd one I went and walked instead. And felt much better and ready to go for the walking instead of jogging. And each interval after seemed to have improved. Warm-up 2 miles Mile 1 8:56 Mile 2 8:06 1200m 4:46 13 sec off 1000m 5:29 had 200m jog added 800m 3:16 18 sec off 600m 2:21 8 sec off 400m 1:26 1 sec fast 1 Mile colddown 8:41 Didnt hit my paces very well. But feeling better running on the track. The wind threw me off some again and its different running around the curves. Looking forward to next weeks run again on the track.
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| Foundation 8a Miles: 6.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Rode to work today with the wife again. Weather was good again. Did it in 28:44 going which is a good time again. And then got 2 sets in of my workout.
Wall sits 1min x2
Planks 2min x2
Leg lifts 12 x2
Bridges 12 x2
Flamingos 1min x2
Toe steps 30 x2
Toe lifts 30 x2
Walking lunges 20 x2 PM- Rode back from work. And did it a bit faster then Mon. Almost did under 22 mins. Did it in 22:04 so close. Will probably do another ride on Friday since I will be off work for the holiday. Today was also my 13th year at my work. So we went to dinner at Outback and then watched Transformers 2. It was a great date night.:)
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Got out a bit late to do my tempo run tonight. Hit the road at 8:26 PM. Goals for tonight was to do first mile warm up then 5 at 7:11 then a mile cool down. Tried to find a flat road to do these tempo miles on. The road by airport 2 is the best yet still has some rollers. Also played some softball with the ward tonight. Only got in about 40 mins with them. So here are the splits. Mile 1 8:38 Mile 2 7:11 Mile 3 7:14 Mile 4 7:18 Crossing over and heading back the other way lost a few secs Mile 5 7:09 Mile 6 7:10 Mile 7 9:00 TT 53:40 AP 7:40 Felt pretty good. Alot better then last week tempo run in Park City.
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| Foundation 8a Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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Rest day today with a day off of work. Went to the WJ carnival. And just relaxed. Had a great day.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 17.00 | 0.00 | 0.00 |
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Got plenty of sleep last night. I was pretty tired all day yesterday. So crashed early and got up to run on the parkway. Was exciting to see the 10kers running by for the WJ race. We decided to op out of doing it and just going for a long run today. Goals on this was to run 8:11 pace. First couple I used as warm up then started kicking it up to where I needed to be. MrsFit was with me for a bit of it but was going to be running a little slower pace today. So headed on the trail with a lot of bikers, runners, joggers and walkers. It was a good day. And I didnt felt pretty good after about mile 4 and then just started to settle in. Since on this parkway there is alot of rolling hills. I would try to push a bit going up the hill relax and speed up the best I could as I hit the top of one and then speed up with the downhill. Then relax into my steady pace after coming off the hill to a flat. Worked pretty good and paces dropped a bit under where I goal pace. I had to slow myself down alot after doing that. After mile 15 or so the garmin lost track. I was coming up on the 16 mark which I was sure I was only a mile away and so for that 15-16 mile I kept pushing harder and harder since I thought I was dropping off pace and wanted to finish strong. Hit the lap and found I was well under the 7. The last mile also was messed up and lost reception around .5 from the end. So I just kept pushing harder. Some how I messed up the paces. And didnt hit stop which I am sure I did when I hit by the car. And rested. From the math I did getting to the car the last one came in around 7:10. And when the wife came in I noticed it was still on and going. So argh stupid thing. Here are the splits... Mile 1 9:08 Mile 2 8:47 Mile 3 8:15 Mile 4 8:12 Mile 5 8:02 Mile 6 8:11 Mile 7 8:01 Mile 8 8:04 Mile 9 8:00 Mile 10 8:10 Mile 11 8:01 Mile 12 8:08 Tougher area. Had turn around and crossed over a mean overpass twice on this one. Mile 13 8:10 Mile 14 8:11 Lots of trees in here and picking up the pace. I know I was going alot faster this mile. Had to make up from what it said I was at 9:20 at .5 Mile 15 8:05 Mile 16 6:19 Lap button at 1 mile out Mile 17 7:?? Not sure what happened here.
TT 2:17:?? AP 8:10ish
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| Foundation 8a Miles: 17.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Had a great ride to work again. Looks like my cadence is working again on my bike so focused on keeping it between 65-80 unless going downhill. When it gets a bit higher. Had a rough side wind close to the end of the ride so just got down and dirty with it. Looks like it paid off in the end. I rode it in 27:22. Which I believe is my fastest time so far going to work. Will see how it goes home tonight in the heat. The heat doesnt seem to bother me too much though. Only when I have to stop at the lights do I notice it. Also got in 2 sets before the boss showed up today too.
Planks 2min x2
Leg lifts 12 x2
Bridges 12 x2
Wall sits 1min x2
Toe steps/lifts 30 x2
Flamingos 1min x2
Walking lunges 20 x2
Dips 20 x3 PM- OH YEAH!!! It was a bit hot and windy on the way home. But turned out to be a great ride. Had some mean head winds at the start and some crazy side ones that I thought were going to take me off into the gravel a few times. But in the end I did this one turned out to be my fastest ride so far going home. 21:06 OH YEAH!! And felt stronger today all around. Got to love days like today.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.25 | 0.00 | 0.00 |
| Not much fun on this run that is for sure. Speedwork + 95 degrees = not fun. Not sure how you guys down south do it. Decided to go and do a run at 5:15 pm since I wanted to watch the Tour tonight. So headed over and it was windy and I thought that would help to cool things down some. But it just added to the not fun. Goal was 2 miles warm-up 1k @ 3:44 with 400m rest. Then a cooldown mile. Here is how it went. The last 1k I stopped after pushing hard for 400m and found I was on a 6:55 pace ARGH!! Walked a little then finished it. Mile 1 8:39 Mile 2 9:15 Chatting with another runner 1k 3:47 ri 3:20 2k 3:57 ri 3:38 3k 4:07 ri 3:35 4k 4:09 ri 3:59 5k 1:47 ri 1:36 1:37 cooldown 9:34 I MADE IT!!! Did I mention it was hot out there. Will have to do runs ealier or later in the day. That just wont work. But I did it. I also walked and jogged a little of the RI.
TT 1:03:43
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| Foundation 8a Miles: 7.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Rode to work today. Suprisingly I did it even faster then I did on Mon 27:05. I thought for sure I was going to come in short of it since I wasnt able to use my cadence on my computer. That crazy thing comes and goes. But I kept with a good strong cadence and it paid off again. Now to get in a quick couple of sets before the boss gets here. Was able to get in 2 sets.
Planks 2mins x2
Leg lifts 12 x2
Bridges 12 x2
Wall sits 1min x2
Toe lifts/steps 30 x2
Flamingo 1min x2
Walking lunges 20 x2
Dips 20 x3
PM- Rode home from work. Had a tail/cross wind which made it interesting. Ended up getting home quicker then on Mon to so its all good. 20:35 it must be from watching the tour. Each time that my pace seems to slow I get up out of the saddle and keep the pace up.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| Got a run in tonight after dropping my girls off. Start at 8:30pm and temp was 78 or so. So a lot cooler then Tues run. Felt pretty good with a slight wind. Goals were 1 mile warm up 4 at 7:00 tempo with 1 mile recovery that turned into 1.5 in the end. I am like this area for my tempo runs. And at this time of the day there isn't much traffic. So here is the splits Mile 1 8:37 Mile 2 6:51 Mile 3 7:01 Mile 4 7:00 Mile 5 6:58 Mile 6 9:00 Mile .5 4:35 pace 9:11 TT 50:03 AP 7:42
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| Foundation 8a Miles: 6.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.75 |
| AM- Rode to work with my sweetie. Had a good ride. Temp was nice and cool with a slight breeze. Did it in 28:20. Nice and easy ride. Got in 2 sets before getting to work.Â
Planks 2mins x2
Leg Lifts 12 x2
Bridges 12 x2
Walking Lunges 20 x2
Toe lifts/steps 30 x2
Flamingos 1min x2
Wall sits 1 min x2
dips 20 x2
PM- Rode home and had a flat tire about 2.5 miles from home. So had the wife to give me ride home. And will fix it tomorrow when I will have more time. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
| Ran on the JRP today with the wife and Teena. Met up with her just after 5am. Was good to see Teena out and running again. Was hoping to see more of the Chumps that sometimes make it on Sat. But it was just going to be us. We did see JohnnieV on the way after our turn around at mile 3. At mile 4 we split up to our own paces. On this one I was shooting for 8:26 for the run. First few was a good warmup and then picked it up. Had my first issue around 12-13. When one of my toes was giving another some grief. I should really clip my toe nails before any long runs. Finally took care of that problem at mile 15. It was really throwing me off at that point. Tried to finish strong but wasn't going to happen. Just stopped at a few points in the parks to cool off with some water over my head. Which was great. Was tring to race home to go to a social with the Elders in the ward. Which only made it for the last inning and made the breakfast though.:) Then after that was off to go swimming with my Sister and her kids and mine. Had a great time for about 2 hrs. It was nice and relaxing. Here are good and bad splits. Mile 1 9:18 Mile 2 9:00 Mile 3 8:48 Mile 4 8:49 Mile 5 8:22 Mile 6 8:25 Mile 7 8:25 Mile 8 8:24 Mile 9 8:27 Mile 10 8:25 Mile 11 8:28 Mile 12 8:26 Mile 13 8:28 Mile 14 8:32 Mile 15 8:46 Mile 16 8:34 Mile 17 9:15 Mile 18 9:16 Mile 19 9:54 Mile 20 10:03 TT 2:56:17 AP 8:49
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| Foundation 8a Miles: 20.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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No ride today. Didnt get around to fixing the flat since I had my girls over the weekend. Will get it tonight or tomorrow for Wens ride. Got in 2 sets today before the boss got in with the assignments.
Up ups down downs 10 x2
Leg lifts 12 x2
Bridges 12 x2
Walking lunges 20 x2
Toe lifts/steps 30 x2
Flamingos 1min x2
Wall sits 1min x2
Won a 3 months membership at another gym from the WJ fair. Will go check it out tonight and see how it is. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.20 | 0.00 | 0.00 |
| Today is a speedwork day. So decided to try the road that I run my tempo runs on. And do my 3 x 1600 at 6:12 pace with 1 min rest. Waited till after 7 to go out with the hopes of cooler temps then last week run. Not sure why I wasnt able to hit them so well. Either it was running into the wind for those first 2 miles that made it tougher or lack of energy I am not sure. But wasn't able to hit my splits again for my speedwork again. Starting to get frustrated with it. Next week I will try my speedwork on a treadmill. Here is the splits. Mile 1 8:52 Mile 2 8:04 (some strides here) Mile 3 6:31 Mile 4 7:10 Mile 5 7:00 Mile 6 9:19 Wasn't really even close at all. I am having a hard time at faster speeds to feel confortable and finding that faster stride that I can hold for the distance. So for that reason I will try the treadmill again to get a feel for it again and maybe that will help. TT 50:28 AP 8:08
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| Foundation 8b(newer) Miles: 6.20 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Rode to work today. Took it at a easier pace today. Legs were sore from last night run. Did it in 29:29 so a bit slower yet about the middle time. Cadence was nice and consistent. Got in 3 sets again today. Hoping to get in some push-ups too.
Planks 2min x3
Leg Lifts 12 x3
Bridges 12 x3
Walking Lunges 20 x3
Toe lift/steps 30 x3
Wall sits 1min x3
Flamingos 1min x3 PM- Rode home nice and easy again. Time was 23:10. Felt pretty good on today as it progressed.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| Wanted to beat the heat today and got out at 4am. Temps were great at 66 so that was great. Today is a tempo run 2 miles easy 3 at 6:45 and then 1.5 easy. Didnt go as planned but will take it. Mile 1 8:59 Mile 2 8:48 Mile 3 7:05 Mile 4 7:04 Mile 5 6:56 Mile 6 9:12 Mile .5 4:40 TT 53:01 AP 8:07
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| Foundation 8b(newer) Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got a good nights rest and getting ready to head down to Bryce. Plan will be to there at around 4-5 check in and get our packets. And ready ourselves for the race. Should be a good race tomorrow. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Race: |
Bryce Canyon Half (13.1 Miles) 01:30:36, Place overall: 47, Place in age division: 5 | | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
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I must say this is still my favorite half marathon. Had a great time at it again. Headed down last night and got our packets. Got our room, watched some Polynesian dancing and called it a night. There was a fire going on at Bryce Canyon so there was some smoke in the air. But wasnt to bad. And for the most part I slept well last night. Goals for this was to get under 1:37 at least (7:26 pace). And if possible run it between 6:50 to 7:10. Really didnt want to go over 7:10.
We caught the bus going up to Ruby's in Tropic and headed up to the start. Get there in time to warm up and see Walter and Mary Ann at the starting line. After talking to Walter for a few secs saw Cal and joined him at about 10 people back from the starting line. Decided to run with Cal as long as we could till he dusted me. The first 2 miles are somewhat flat and you could see a haze from the fire all around. But it wasnt to bad. Then came the downhill portion. Cal and I just chugged along through here till around mile 5 or so. When we ran into an older guy. Was a nice guy that would tell us a few jokes to take our minds off of the work at hand for a time. Till he said our pace dropped below 7:00 pace and would pull ahead of us. Around mile 10-11 is where Cal caught back up with me and pulled away from me on the hill at around 11.5. It was great to run with him for a time and really appreciated the company even though we didnt talk to much. I believe he ended up about 30 secs ahead of me at the end. The poor wife add some issues on the course and came in a bit later then planned which had me worried. But she made it and all is well. Cheered Dale into the finished and congratulated Walter on taking 2nd in our AG. With a time of 1:14 I was very impressed. The guy in 3rd was 1:15. Really made me wonder what time the 4th place guy came in since I was 5th in the AG at 1:30. Which for me is a 1 min and 5 sec PR from last year at the same race. Man I just love this race.:) And I cant wait to head down and do it again next year. So here are the splits. Mile 1 7:08 Mile 2 7:01 Mile 3 6:18 Mile 4 6:31 Mile 5 6:49 Mile 6 6:40 Mile 7 6:53 Mile 8 6:50 Mile 9 7:12 Mile 10 6:56 Mile 11 7:03 Mile 12 7:28 (issues at aid station, and got out of my groove) Mile 13 7:17 Mile .1 30sec 5:56 pace
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| Foundation 8b(newer) Miles: 15.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Rode to work on my sore legs. Felt good to spin them out like that. Took it nice and easy 28:30 was the time. Also got a nice little 50 workout card set from the race and decided to try it out. Did 17 of them to change things up with my workout. Turned out pretty good. I like the varity it gives you. So here it is. Lunges 24 Reverse curls 18 Cross countries 40 Obligue Bridges 25sec x2 Duck walk 20 Side leg lifts 24 Squats (wide)24 Jumping jacks 50 Dips 20 Side Crunches 24 Push ups staggered 20 Crab crawl 50 sec Lunges stationary 24 Crunches 20 Push ups standard 20
PM- Had a nice ride home. Looks like I didnt post this till later. Did it in 23:30 so a bit slower then normal. But just what I need to do for my recovery. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Planned on running after work since I didnt get up to run in the morning. Just didnt happen. I came up with a bunch of excuses. Best is just that I was still sore. But rest is good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
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AM- Went to bed a bit later then I wanted. And body wanted to wake up at 3:15 so I got up for my run. Last night it was 95 so the 76 at 3:30 was no suprise. Goal was to do my speedwork if my legs were up for it. And if not go for a recovery run and get some miles in. Tried to do a few strides that just didnt have much zip to them at all. And after a couple attempt at something resembling speed. Made it into a recovery run. Started feeling good after mile 4 which was good. Since that was when I hit the first hill climb to do. Felt good climbing it at a strong steady pace. And then another a bit later felt good. So at the end of it felt really good. Legs are feeling back to normal and hopefully back to normal for Fri's race.
TT 57:17 AP 8:50
Got in 3 sets today and added a few extra things to it. Felt pretty good on these today. The 3rd set of planks were tough though and got me sweating good.
Planks 2min x3
Leg lifts 12 x3
Bridges 15 x3
Walking lunges(uphill) 20 x3
Toe steps 30 x3
Toe lifts 30 x3
Bicycle crunches 20 x3
Flamingos 1min x3
Wall sits 1min x3
Triangle pushups 20 x3 |
| Foundation 8a Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Today will be a rest day since tomorrow is race day. Problem is I woke up in the middle of the night and my foot was hurting. When I woke up it was hard to put any weight on my left foot. And for the life of me I cant remember doing anything to hurt it at all. So today it has been hurting on and off. If I keep moving it gets better and no pain. But if I stop and then get moving again it starts hurting again. So I have iced it and took some motrin. Even took some Aleve a bit ago and its feeling better. But still I cant figure out what I did to even hurt it. So I am just stretching it and hoping it will go away before the race tomorrow.:( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
DesNews 10k (6.2 Miles) 00:42:30 | | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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Had a good time again at this race. Ran into Smooth, Teena, and Rad at the start. And ran with MrsFit and Liz our friend. They started further back. I am sure my first mile would of been alot faster also if I could of gotten closer to the starting line today. Start back about 10-15 yds back. My goal was to PR on this race with running a 6:40-45. From my watch I did it. And hit my goal by my garmin. But had to run another .10 to finish the race. I actually hit the lap button right at 6.20 and it was 42:00. And kicked it up to sprint in to the finish. This one was a bit harder to remember much about it. Ran it solo remember catching up to Smooth in the first mile. And catching up to Teena at in the 2nd. Felt pretty good at this parts. Didn't go out as fast this year with a sub 6 in the first mile. But tried to hold the 6:45 for most of the race till it got flat. And when it started to hit about a mile away from the finish I started to slow down. Kept trying to relax and it was working but pace was slowing still. Was excited for say to see my family and kids 2 blocks from the finish which gave me a bit more energy. And sprinted hard to the end. Just didnt hold mile 6 like I would of liked. So was happy with hitting my split for avg pace on my Garmin(6.3 and 6:45) But it didn't come out to that offically with a 42:30 6:51. After the race I saw most everyone come in for the 10k. Slick was there to cheer me in. And talked to him briefly. And Teena came in shortly after me. It was great to see everyone. After waiting for the wife and Liz. We checked the official times and headed back to my family to wait for the marathoners to come in. To our dismay the marathon wasnt going to come up the parade route and so we missed it completely. But was able to find Mike Warren after his race and congratz him for a job well done. So here are the splits for my race. Mile 1 6:27 Mile 2 6:22 Mile 3 6:54 Mile 4 6:46 Mile 5 6:41 Mile 6 7:16 Ouch this one cost me alot Mile 6.2 42:00 (6:45 pace) Mile 6.3 42:30 Finish time Still have alot of room to improve at this distance. And it is a 45 or so sec PR so I will take it.:) I should start paying more attention to how far ahead my watch is getting next time to the mile markers. So I could of picked it up more. Argh!! Its all good.:)
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| Foundation 8b(newer) Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Was up late watching fireworks with the kids. So no early morning run. My foot has been feeling better but sided on giving it a rest after the 2 races in the last week. We watched also the 08 Ironman Championship in Hawaii. Was quite cool and then went swimming with the kids for a couple hours. Had alot of fun and was relaxing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Rode to work again today. Felt pretty good. Had a cross headwind on the hilly portions of the ride which slowed me a bit. Talked a bit about the race with coworkers so no workout yet. Took 28:10 to get to work. And crash within the first turn on the ride. Just suprised me more then anything. Tire slipped off the side of the sidewalk turning and went down. No damage just a rude awakening. PM- Rode home from work. Had to race home to get a haircut. The wife made me do it. Took 21 :35 on the way home
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Ran for about 2 miles to the Oquirrh Fitness Center. Where I met up with a co-worker that was thinking about doing his first 5k this Sat. So I joined him on the run of the course. Was nice a and easy pace run. So good recovery run but wasnt much of a speedwork out. We avg around a 9:40 pace for the 3 miles or so. Then stretched with him and ran back home. So looks he will be running his first 5k now. So all is good. |
| Foundation 8a Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
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AM- Rode to work with the wife. Was a more relaxing ride. Took 29:30 pretty uneventful. My shoulder was sore yesterday. Wasn't sure if it was from doing dips on Mon or what. Then remembered I crashed on that shoulder. So its still a bit sore today. Got in only 1 set today.
Planks 2min x2
Leg lifts 12 x1
Bridges 12 x1
Lunges 20 x1
Toe lifts/steps 30 x1
Flamingos 1min x1
Wall sits 1min x1 PM- Rode home. Legs bit tired so took it easy on the way home. Did it in 22:40.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Went to bed last night at 7 to get up at 3:30 to run. Got up to run and watch wouldnt work. I thought I got it working last night. But it wouldnt turn on. So went and got the key to the club house to run in there. Door wouldnt open up. So instead of running I went back to bed and crashed for a couple hrs more. Will just have to run after dropping the kids off tonight.:( Been feeling tired and having headaches for a few months now. Having issues with a tooth I hope to have taken care of next week. And will feel better again. PM- Played around 40 mins softball with the ward. Looks like we took 1st in the stake. Mostly due to the fact we showed up with a full team each week. After that dropped the girls off and went for a run. Started around 8:20 was going to be a tempo run. Not sure if I can call it since I missed my splits alot. Mostly due to the storm that was brewing. Had a strong cross wind. That kind of blew me around. So I felt good with the efforts though and found it to be a good workout none the less. Was alot more traffic tonight on the airport road. Forcing me to run on the gravel. Mile 1 8:39 Mile 2 7:00 Mile 3 7:21 Wind starts to really pick up and first raindrops. Mile 4 7:31 Mile 5 7:24 Mile 6 7:50 Raining a bit more with strong winds. Mile 7 7:58 Mile 8 8:24 TT 1:02:05 AP 7:45 Was able to use the wife's watch. Mine wont stay working. |
| Foundation 8a Miles: 8.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day that didnt seem to be much of one. Helped someone in the ward move for 2 1/2 hrs. So got to bed a bit late. But its all good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.10 | 0.00 | 0.00 |
| 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
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| Foundation 8b(newer) Miles: 12.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 7.75 |
| 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: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| 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.
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| Foundation 8a Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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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
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| Foundation 8b(newer) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 18.50 | 0.00 | 0.00 |
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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
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| Foundation 8b(newer) Miles: 18.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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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.
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| Foundation 8a Miles: 9.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 16.50 |
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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.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 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)
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| Foundation 8c Miles: 9.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 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: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 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
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| Foundation 8a Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Swimming with the girls today and relaxing. Planned on running early in the morning before the MrsFits race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
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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.
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| Foundation 8a Miles: 15.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 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
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| Foundation 8c Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.66 |
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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
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 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
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| Foundation 8b(newer) Miles: 6.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 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: 8.00 | Nap Time: 2.00 | Total Sleep Time: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
| 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.
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| Foundation 8b(newer) Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 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: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Rough night last night with these allergies. So didnt get up early to run. Wore around a dust mask most the day. So I wouldn't keep sneezing. My poor nose.:( So when it came time to do my speed work I was just hoping to get the miles in. Headed to the club house to get it done. And it wasn't to bad once I warmed up after the first mile. Did my strides in the 2nd a few times and was starting to wonder. Goals were to run 2 miles warm-up 3 x 1 mile @ 6:11 with .25 RI and then 1 mile cool down. So hit the 9.7 and felt good after the first half and stayed relaxed till the end. 2nd came and went. 3rd was a bit tougher for the last .3. Yet was very happy that I was able to hit this work out for the first time in this training cycle. So its a big confidence builder and feeling good about my training. I wanted to hit 7 miles so with 1.35 left hit 7.5 (8:00) and just relaxed. Feeling good. Mile 1 9:00 Mile 2 8:10 Mile 3 6:11 .25 2:10 RI
Mile 4 6:11 .25 2:05 RI Mile 5 6:11 .15 1:30 RI
Mile 6-7 8:00
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| Foundation 8c Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| AM- Got in 2 sets of my old routine. Felt pretty good on these ones. Even though it seems to have been a while since I last did them. Planks 2mins x2 Bridges 10 x2 Leg lifts/fire hydrants 10 x2 Walking lunges 20 x2 Toe lifts/steps 30 x2 Flamingos 1min x2 Wall Sits 1min x2 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| Tempo run tonight. Tough one to again. 1 mile easy then 10 at 7:26. Was doing well up to around mile 6 and then it the treadmill started with the change its noise. I am not sure how hot it is in there but its very humid. So I am sweating really bad. The poor treadmill is getting drenched. And mile 8.2 I slipped on it at first I thought it was just that I was watching the Aggies and Utes and got distracted. And then slipped forward this time which really startled me and kind of made me jump. So finished up the mile and hopped off. Going to have to take my own fan for more airflow or just brave the smoke. So ended up 2 miles short. But feeling good and I am sure I would of made the last 2 on pace. Mile 1 8:40 1% incline
Mile 2-9 7:24 1% incline
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| Foundation 8a Miles: 9.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
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Ran with JohnnyV again. We did the same run that I did 2 weeks ago. From Copperton Park down by my house and around to simulate running SGM. So around mile 6.5 was first hill. Then mean hill at mile 9 continual uphill till 10.5 and downhill at 12. 13-4 are flat with some rollers with headwind. Last mile is half up half down. Goal pace was to run it at a 7:36 pace and run the hills accordingly and maintain a good pace for the flats and finish strong.
So meet JohnnyV at my house at 5am and headed up to Copperton. Poor Johnny had just flew in last night and didnt get to bed till 11pm so this was a bit rougher on him. Temp was good and only a slight breeze compared to last week. We hit the first mile flying and had to slow down the 2nd mile so we wouldnt go sub 7 on it. Felt really good till the first big hill. And we maintained a really good strong pace up it. Which was really good and then the big hill hit. And we took that one pretty good. And then just pushed through to the next few miles. When we hit the flatter portion of the run we hit a headwind. And Johnny let me take the lead a bit more. I wasn't to happy with how the pace was dropping so much. With the headwinds made it tougher. And as we hit the last mile I just kept pushing it with Johnny behind me. Hit the last hill at the top was 8:15 and had to make up a lot to finish strong again. And felt really good on the downhill and kicked it up even more with .25 to go. Finished good and strong again. Felt really good about this run. And its a lot better running with someone. Johnny is looking very strong for his 3:20 attempt in a few short weeks. One more big week before our taper. Here is the splits. Mile 1 7:47 Way fast but feeling good. Mile 2 7:12 We tried to slow it down. No really we did. Mile 3 7:25 Mile 4 7:36 Starting to feel the pace Mile 5 7:36 Mile 6 7:38 Just missed it:) Mile 7 7:53 Gradual uphill
Mile 8 7:48 Steeper uphill for half then downhill Mile 9 8:33 Mean mile Mile 10 7:52 Gradual uphill Mile 11 7:42 Uphill and then down starts. Started to pick up pace to make up the downhill. Mile 12 7:34 Mile 13 8:12 Arghhh Mile 14 7:58 Arghhh Mile 15 7:31 At half on uphill was 8:15 pushed it hard to get it down to 7:31 and finished strong. TT 1:56:18 AP 7:45
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| Foundation 8b(newer) Miles: 15.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Easy hike in the evening with the wife up to donut falls. Short mile or 2 hike. Just had to go for a nice ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Had a great ride with the wife out at Saltair. Quite a flat 20 miler. We tried to go for a hr. But had a bit of a wind for the 2nd half. And so took just a bit over 1 hr. But was a pretty good ride. To bad we dont leave closer to it or I could do my speed and tempo runs there. So had a great ride with the wife. Can't beat it. TT 1:04:15
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.10 | 0.00 | 0.00 |
| Tonight was speedwork night. Goal is to run 2 miles easy then 10 x 400m @1:27(5:48 pace) with 400m RI. So I decided to do my run at the HS again. Since the club house TM doesn't go up to 10.3 and the weather wasn't to hot or windy out there. Started out pretty good for the most part. First one came in suprisingly fast. And tried to slow it down after that and keep a constant push yet not to hard. After about 4 repeats had some issues with some walkers on the lane 1 and 2. Yelling to me that joggers were suppose to be in lane 3-8. I stopped and went back after trying to pass them and such 3 more times. And explained that walkers were suppose to be in those lanes with the joggers. Sprinters and runners do the first 2 due to the faster speeds and such. It all worked out. And only had to worry about passing 2 more people in the 9th set which slowed me down just a tad. But all and all I had a awesome workout today and very happy with it. Felt that besides the first few being fast I started hitting them rather well. Also the 400 RI I would walk about 100-150m and then jog the rest till I started the next interval. Mile 1 8:35 Mile 2 7:57 6 strides of 100m in this mile too. 1 .26 1:19 RI 2:24 2 .26 1:23 RI 2:51 3 .25 1:23 RI 2:58 4 .26 1:26 RI 3:04 Passing the walkers
5 .25 1:25 RI 2:47 6 .25 1:25 RI 2:52 7 .25 1:27 RI 2:06 8 .25 1:26 RI 2:47 9 .25 1:28 RI 3:10 Passing 2 different people 10 .26 1:27 RI 2:36 Mile 8 9:43 Mile 8.1 9:41 TT 1:09:46 AP 8:36
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| Foundation 8c Miles: 8.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| AM- Had a good workout this morning. Got 2 sets in this morning so feeling pretty good. 2 sets seems to be just about right to maintain in good shape. Planks 2mins x2 Bridge 12 x2 Leg lifts 10 x2 Walking lunges 20 x2 Toe steps/lifts 30 x2 Flamingos 1min x2 Wall sits 1min x2 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
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Tempo run today. Its 1 mile easy then 7 at MP (7:26). So got off work and headed to the club house before going and picking up the girls for the night. So it was a sweat-a-thon again in the club house. Good thing was I was able to do it with out any slipping like last time. Kicked it up from 8.1 to9 in the last .25 to get it in under 60 mins. Mile 1 8:26 1% incline
Mile 2-8 7:24 1% incline TT 59:52 AP 7:29 ??
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| Foundation 8a Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.25 | 0.00 | 0.00 |
| Easy run with my friend Justin. The guy that ran the 5k a while back for the first time. He got some new shoes the other day and had to break them in. So did a 2.25 loop by his house to know how far it was and such. Was nice and easy for the most part. 88 degrees and hills though. Mile 1 9:46 Mile 2 9:24 Mile .25 8:10
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| Foundation 8b(newer) Miles: 2.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
| Meet up with Smooth, Kelli, Scott and a few others were already out running. We ran Provo Canyon. 10 up and 10 down. The up was quite windy. And Scott was on fire. He was powering up it like an animal. It wasn't to bad of a incline but still good one. And Scott misunderstood what I was meaning by not going to hard up the hill and going slower then the 7:41 that was on the schedule to do. We hit some of those hills going 7:48. Oh boy hehe. Also we had the Provo marathon going on so passed some people with bibs on. Which was exciting. Scott later lost me after Vivian park. When it got steeper and I just hit a more comfortable pace. And then back down. Was shooting for some 7:41 paces. After the first mile we were hitting sub 7s and then another was 7:10 pace. Each time we would see someone ahead of us Scott would take off to pass them. The guy is an animal I tell you. And he also ran 20 yesterday. He is looking very strong for a 3:15 or better for sure. As we got to mile 18 he was wanting to run the last 2 at 6:30. After about a mile I peeled off and slowed down. And he continued on strong. This time I didn't have the watch. So not sure of splits at all. Scott AP was 7:58 and mine was maybe 8:03 or something for the run. Man I got to get another watch bad. And I think that will be the last run with those shoes. |
| Foundation 8a Miles: 20.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Crashed last night at 7:30 and we didnt get up till 6. Only woke up once during the night. So slept really well. Been rubbing Vicks on my chest to breath better. And it has been working.:) Rest day.... |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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AM- Feeling pretty good starting into the taper. Got another good night of rest. Plan is to get in my normal routine and then ride some tonight if the weather is good with the wife. Got in 2 sets today and it was really good. Feeling strong today.
Planks 2mins x2, 1min
Bridges 12 x2
Leg lifts/hydrants 10 x2
Walking Lunges 20 x2
Toe Steps/lifts 30 x2
Flamingos 1min x2
Wall sits 1min x2
Dips 20 x2
PM- Didnt happen due to storm.:(
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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Speedwork tonight. Bad weather outside with the storm still. So did it indoor on that treadmill at the club house. 2 miles warm-up with 6 .1 strides at a 2% incline. Then kicked it up to 9.9 with the 2% incline to get it to 5:55 comparable pace. Which I needed a 5:56 pace for 8x 800 with 1:30 RI. Didnt go to well. Started struggling on the third one at the end. Sweating really bad and overheating. Made it to the 5th set before my shoulders started cramping up and really just wasn't into it and decided to call it a night. I just really wasn't able to focus like I should and really not liking that treadmill at all. Might have to use that 6 month free membership at Gold's to use a better treadmill without having to fight with the thing. So not the best run. Will run tempo run outside no matter what.
Mile 1 8:40
Mile 2 8:40
5x 800 @ 9.9 2% incline (5:55)
Just a off day. |
| Foundation 8c Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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AM- Was in bed for 8+ hrs. But couldnt go back to sleep after about midnight till about 3:30. Not sure if it was allergies or the headache. But just had a rough night. My poor wife also had a issue around 5 am. Guess she put the wrong solution on her contact and stuck it in her eye. Oh boy was her eye red.:( Not fun. Got to work and did 2 sets of my core work.
Planks 2min x2
Bridge 12x 2
Leg lifts 10x 2
Walking lunges 20x 2
Toe lifts/steps 30x 2
Pushups 12 close 30 regular
Flamingos 1min x2
Wall sits 1min x2 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 3:30 came early this morning. And it was time to get in a early morning tempo run. Temps were nice and cool 59 with a very slight breeze. Goal was 1 mile easy 5 at 7:00 pace. Felt pretty good for the first mile. And then the work began. It seems harder to run that early in the dark for watching my paces. And tried to go by feel of the pace. And came up short for a few of them due to it. But still felt pretty good about the run. Mile 1 8:17 Mile 2 7:01 Mile 3 7:05 Mile 4 7:16 Mile 5 7:15 Mile 6 7:09 TT 44:08 AP 7:21 Side note. Retiring my 8a pair of shoes. They were really worn on the right foot heel. So tried to focus not dragging my heel on that side this run. And run more smoothly.
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| Foundation 8b(newer) Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day today.:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 13.06 | 0.00 | 0.00 |
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Drove up to Copperton park again for my long run. Today is a 13 miler at a 7:26 pace. Had a great run and was able to do it in 1:36:36. With a AP of 7:24 splits later when I have more time. Heading up to Logan for dentist and cheer at the marathon.:)
K I am back from a long day. Had the dentist then cheered at about 25.5 and saw a few people I knew. Smooth and Dale to mostly. And ran in with Dale to the finish. After that the wife and I went out to dinner and then to Brad Paisley concert. Which was really cool. First time I have been to one like that. But back to the run. So started it around 5am to get done as soon as I could to head up to Logan. The first mile came in very fast and I was feeling good for the first 5 or so really. I was planning on hitting the AP goal of 7:26 for the run. So needed to tighten up the downhills and run the uphills harder. With a stronger finish of the last 2. I used Kristi's fuel belt since mine is about ready to retire. Which gave me some issues on the run. Dropped the bottle on the first use putting it back in the belt. So had to stop and run back for it on the start of mile 4. Mile 7.33 is where I drank again and putting it back in holster I must of hit lap button and start and stop too. Which was on the big hill mile. So missed about .25 of that mile. And reset the mile at the top of the hill. So that mile is way off. And ended up with a longer run in the end. There is also at the first of the 12th mile a steep short incline after a steep downhill. Half way through it the momentum of the downhill is lost leaving me tired by the top of it.:( And hard to get back onto pace for a while. Had another headwind for 12-3. Mile 1 7:28 Mile 2 6:48 Mile 3 6:59 Mile 4 7:17 Mile 5 7:14 Mile 6 7:32 Mile 7 7:31 Half uphill Mile 8 7:43 .32/8:13 .75 Mean uphill reset at top. Mile 9 7:34 Gradual uphill Mile 10 7:26 Half up and then down. Mile 11 7:07 Downhill Mile 12 7:32 Mile 13 7:23 TT 1:36:36 AP 7:24 Felt really good about this run. Had a great run and day overall.
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| Foundation 8c Miles: 13.06 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 11.50 |
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AM- Got in 2 sets of my usual workout. Felt pretty good. Will have to remember to do more stretching this week. Hopefully tonight I will be able to get in a bike ride.
Planks 2min x2
Bridges 10 x2
Leg lifts/hydrants 10 x2
Walking lunges 20 x2
Toe steps/lifts 30 x2
Flamingos 1min x2
Wall sits 1min x2 PM- Rode up by Copperton again. This time turned north on 111 into a really strong headwind. At least that part was flat and at points even slightly downhill. My comp on my bikes battery is going out. So will need to get a new one soon. Ride was a easy to moderate effort. With a fast sprint for the last half alot faster then the first. TT 40:29 AP 17 MPH
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| Today is speedwork. Oh joy. All I can say is that I am sure I am a distant runner over sprinter. Today's workout is 2 mile warm up then 5 1k @ 3:44 RI 400m 1 mile cooldown. So headed to the HS to knock it out after work. Was like 71 degrees and a bit windy. Didn't go as well as planned. First interval came in a bit fast and slowed the pace down even. So thought I would do the 2nd more even. Which ended up a bit slower then it should. Third one came in even slower then the last one. And noticed I didn't start out as fast so felt like I was playing catch up. So thought I would try going out faster in the 4th and hold on. Oh boy that didn't work at all. Sure the first half was fast and strong but I crashed and burned. Went back to trying to do a even pace. And noticed more that I would push hard into the wind and after the windy portion would slow down and start struggling. I really tryied hard pushing on the last one. And felt like puking. And the last cooldown mile felt very close to it. To say the least not the best run. But very happy that its over. 4 more till show time. Here are the splits. Mile 1 8:17 Mile 2 7:40 8x 100 strides 1k .64 3:42 RI 3:01 2k .64 3:47 RI 3:46 water break
3k .63 3:53 RI 3:19 4k .62 4:04 RI 4:12 water break 5k .63 4:05 RI 4:03 Cooldown 1 mile 8:20 TT 1:02:26 AP 8:20 Also walked most of the RIs after the first one.
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| Foundation 8b(newer) Miles: 7.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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AM- Got in my usual 2 sets again today. Feeling pretty good after last nights run. My tummy was upset and I had some heartburn before bed. But slept pretty good. We are in the single digits now for SG. Hopefully tonight I will get in a bike ride or might go run with a buddy from the ward who is starting up running. Will see which one happens tonight. No wife till much later tonight since parent teacher confrences this week.:(
Planks 2min x2
Bridges 12 x2
Leg lifts/hydrants 12 x2
Walking lunges 20 x2
Toe steps/lifts 30 x2
Flamingos 1min x2
Wall sits 1min x2
Push ups 30 x2 |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Nice early morning run. Got up at 3:30 again to get this one in. Temps were in the 52-4 range. With a nice slight breeze. Almost perfect running weather. I put on gloves and long sleeve shirt. The gloves were nice but the shirt could of been a singlet. Todays run is tempo run. With 2 miles warm-up 3 @ 6:45 pace and 1 mile cooldown. Not many cars on the road today made it nice. And it was nice having 2 miles to warm-up. Was still trying to get on pace the first mile and then started hitting it on the 2nd coming in stronger and last I just pushed it hard. Felt really good on that last mile. Then relaxed on cooldown. Mile 1 8:46 Mile 2 8:12 Mile 3 7:00 Mile 4 6:47 Mile 5 6:35 Mile 6 8:44 TT 46:04 AP 7:40 Just 8 days to go!!! And only 3 more runs to go.
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| Foundation 8b(newer) Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got to sleep in today till 6am. Yep 10 hrs sleep. Got to love it. Rest day. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Todays temps were a bit cooler then last week long run. And just a slight breeze again. Was in the 50s I would guess. Felt just right.:) Plan was to run 10 @ 7:26. Didn't quite work out that way. Borrowed a 305 from a friend and thought I had it set up how I wanted it too. Soon found out that I got some of the settings messed up or something. It would keep changing the different windows with different info every few secs or something. So wasn't sure what it was doing. Even the distance was changing I think it was from miles to k and back and forth. And the one that I had set for total time was all 00:00 so I just ran by feel. Later I started to figure out what I was looking for. But still confused about it. ARGH!! But oh well. Ended up hitting some fast miles and first hill came and went. Bit faster then what I wanted overall. And so I paid for it on the hill. Or so I thought. Ended up even finishing the hill stronger then the last 3 times I have ran this route. And even last week. Turned around at the top and came back down the hill with .33 on the top and rest downhill. And finished up .70ish with a quick out and back on a flat road. Feeling really good for the most part. Just need to get this watch figured out for the race next week. So I don't go out to fast again. Mile 1 7:39 Mile 2 6:58 Mile 3 6:54 Mile 4 6:57 Mile 5 7:03 Mile 6 7:04 Mile 7 7:18 Ah yeah there was a hill for half of this.
Mile 8 8:02 Last .70 uphill
Mile 9 7:33 First .30 uphill then downhill Mile 10 7:11 Flat road TT 1:12:44 AP 7:16
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| Foundation 8b(newer) Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| Rode my bike with the wife running. She did awesome after taking a few days off due to illness and injury. She hit her paces very well and looking good for her goal at SG. For me on the ride it was very cold. Since it is gentle downhill. I didn't have to work much. Just breaking for the first 40 mins of it or so. But warmed up once we hit the hills.:) I am really happy she finally had a good run. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 5.00 |
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AM- 2 sets of the usual workout. Feeling pretty good today. Might ride my bike tonight on a easy ride.
Planks 2min x2
Bridges 12 x2
Leg lifts/hydrants 12 x2
Walking lunges 20 x2
Toe steps/lifts 30 x2
Flamingos 1min x2
Wall sits 1min x2
Push-ups 30 x2 PM- Went out for a ride with Patrick. Just a easy easy bike ride for 5 miles. He had a mountain bike and which kept me at a slow and easy pace. Legs liked the short spin though.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Had to change things up for this run due to the bad weather outside. So the wife and I went to the Olympic oval to run indoors. So had to change the plan from doing 6 x400 to 6 x440?? ish. They aren't really sure how long the track was. But, its like 3.5 laps in a mile they think. LOL so it was interesting. So did 4 laps then did 8 100 or so strides. Then started out the workout. So plan said 10-20 mins warm-up then 6x400 at 1:27 pace. With a 400 RI then 10 min coldown. Good thing was it was perfect temps for running. 17:23 warm-up 1 1:41 RI 2:56 2 1:37 RI 2:39 3 1:37 RI 2:51 4 1:37 RI 2:47 5 1:36 RI 2:56 6 1:33 RI 2:43 Had the ice hockey team come right in front of me before I started the interval. Had to go to the very outside lane to pass like 15 of them and then caught the rest within the next half lap. Ended up going alot farther on that one. But was by far my strongest.
8:28 Cooldown Felt very good on this run. And considered it very comparable to running outside. Hit them really good. 1 more run on Thurs of 3 miles WOOT WOOT!!
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| Foundation 8b(newer) Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day today. Just not going to do my normal routine. And most likely no bike ride in the rain. So the extra rest should help:) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Got some good rest last night. OH YEAH!!! So today was my last tempo run and run before the race. Goal here was 1 mile warm-up then 2 at MP. So the wife and I headed out just before 6am. Man was it cold hitting 35 degrees this morning. We suited up with some warm gear. And headed out. First mile was good. Then the first tempo mile was way fast. And I had to keep slowing down. Started feeling better for the last mile. And was feeling good to go. Great last run. Bit fast for the workout but still felt good. Mile 1 8:54 Mile 2 7:21 Mile 3 7:23 TT 23:40 AP 7:53 Now to pack and head down to SG. Should be a great race. And I hope the weather and my tummy will behave for the race.
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| Foundation 8b(newer) Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Race: |
St George Marathon (26.2 Miles) 03:33:58 | | Running Miles | Swimming Yards | Bike Miles | | 26.20 | 0.00 | 0.00 |
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Well I have some time to do a report now. This race was quite the experience for me. Learned alot of stuff from this one. I really enjoyed seeing all the people that I know. I am not even going to try and name them all. Since there was so many. It was great to have a running group and wished it would of worked out alot better in the end for us all. It was great running with MarcE, Jeffc, Mike Warren, JonA, Chad, Dace. And the few others that joined our group along the way. It was tough trying to keep a group on pace then if it was just me or 1 or 2 other people. It was great for the company. Would I wished we would of been able to keep it going. We lost MarcE at around mile 5. Next dropped was at mile 11 with JonA disappearing. After that it was Mike, Jeff and me. And then I dropped off at the hill and mile 18 or so. Really started fighting the doom and gloom from losing time and feeling the body did'nt have the strong finish left to keep up the paces. Mike tryied to rally Jeff and I on the hill. But my GI was giving me alot of greif and wasn't letting up. And they left me in the wake. At mile 22 is when it got worse. Each time I would take in more water or gatorade. It would act up until I could burp a few times. And even tryied to use the restroom with no luck. I had nothing left in me and just kept putting it in auto pilot. It was very rough watch as the 3:20 group passed me around 22ish. And then around 24ish the 3:30. I was able to somehow meet up with Jeff again just as you come off of Diagonal street. And we rallied together. He kept me going off and on and wouldnt leave me side. He was determined to get me my PR. And as we got into the shoot I had me first real cramp in my hammy. And had to stop. And was able to get going again. Heard and saw my family cheering and Jeff said something about getting some road kills and I just gave it all that I had left. Felt like I passed maybe 10-15 people in that last little sprint. And felt really good about being done. With a 1min and 4 sec PR thanks to Jeff keeping me going. It was great running with all my friends. And seeing how well RivertonPaul, Fly, Scott and a few others at the end do on there goals. Kathie with getting her PR. And Kristi doing her 2nd marathon with a 22 min PR. With a bad achillies. I am so proud of her and how she was able to do so well. Again I learned alot from this race. And feel that even though I didn't get my BQ I am getting closer and learned alot more in this training cycle. I felt really confident coming into this one with my training. But I have a few things I am going to change up to get there come either at Ogden or SG next year. Looking forward to resting for a week or 2 and going for it again.:)
Mile 1 7:29
Mile 2 7:31
Mile 3 7:15
Mile 4 7:08
Mile 5 7:20
Mile 6 7:13
Mile 7 7:14
Mile 8 8:27
Mile 9 8:07
Mile 10 7:55
Mile 11 8:11
Mile 12 7:43
Mile 13 7:27
Mile 14 7:29
Mile 15 7:08
Mile 16 7:12
Mile 17 7:16
Mile 18 7:46
Mile 19 8:24 Shoe tieing:(
Mile 20 8:50
Mile 21 8:05
Mile 22 12:02 Pit Stop at the Temple of Doom.:(
Mile 23 9:07
Mile 24 8:22
Mile 25 10:28 Walking to much
Mile 26 10:30 Walking to much here too.
Mile 26.2 2:12
TT 3:33:58
Wow a PR??? 1min and 4 sec PR. Can't wait to have it all work out right for me. We are getting there.:) |
| Foundation 8c Miles: 26.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day. Getting in alot of sleep and feeling back to normal. Sore for the first few secs getting up and walking. But after that it starts to loosen up. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Alot of sleep again last night. Only my left quad is giving me any issues. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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AM- Got in my 2 sets this morning. They changed my shift around a bit at work. With the layoffs and such this week. The good thing is that my area didn't change much. But we lost about 80 in my group. Also been thinking about going and doing CIM marathon in Dec with Slick and Mike Warren.
Planks 2min x2
Bridges 12 x2
Leg lifts/hydrants.12 x2
Standing lunges 20 x2
Toe lifts/steps 30 x2
Flamingos 1min x2
Wall sits 1min x2 |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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Felt a bit chilled last night and turned in early to warm up. Slept really well last night and my body feels back to normal. Might getting in a few miles after work and before I get my girls. Feeling pretty good.:) Got in a run tonight and it felt pretty good. First mile felt slow but was actually about the same pace as my normal warm-up. So decided to make it a 4 miler and headed uphill. The pace up the hill was good was a good workout. The 3rd miler is flatter and bit harder but was starting to loosen up. Last is the downhill mile. Was hard to push the pace. At the end I finally loosened up more and was feeling good. Mile 1 8:34 Mile 2 8:42 Mile 3 8:00 Mile 4 7:51 TT 33:08 AP 8:18
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| Foundation 8b(newer) Miles: 4.00 |
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| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
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AM- Decided to change things up again on the workout. Did the Fitcards again. This time 20 of them took about 30 mins. Felt really good and I am sure I am going to get sore from this one.:) Alot of full body, lower body and core work. Tonight I hope to run 3 easy recovery miles with the wife.
Felt bad about missing running on Sat. Was planning on doing some miles. Ended up going to Logan with the wife in the morning. When we got home the Ironman Championship was on from Hawaii. And we caught it from the bike ride on. So 7.5 hrs later they finished up and it was really awesome to watch these athletes. Finish of the race with a full marathon. One day, one day.... Then finished up watching BYU beat UNLV. What a long day.:)
Now I feel ready to start working out again. Was good to take all of last week off. Only ran 4 miles which was good.
PM- Had a great recovery run with the wife. Worked on form and staying relaxed. Felt great after the run. AP 9min
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| Foundation 8b(newer) Miles: 3.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| Bit windy out there today. And wanted to get in a run outside before the storm hit. Been reading a new book the wife gave me called Chi-running. So practiced some of the stuff on the run. So kept focusing on my posture, breathing, relaxing and picking up my feet. And it turned out really good. Felt really good running the first 1.5 into the wind and half uphill. Kept cycling through those 4 things. And learned a lot on the run. Felt really relaxed and was suprised to hit some fast miles. Yet it still felt like a really good recovery run. And on the last 1.5 miles felt really good running into the wind again. Seems like a really good book and looking forward to using some of the stuff in the next run. Mile 1 8:58 Mile 2 8:08 Mile 3 7:41 Mile 4 7:30 Mile 5 8:08 Mile .5 3:54 TT 44:20 AP 8:04
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| Foundation 8c Miles: 5.50 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Went to the club house to workout on the elliptical there. It was broken and very shaky. So lasted about 30 secs before I decided that wasnt a good idea. Changed over to the stationary bike. It would not go longer then 5 min before you had to start it over again. So after the 2nd time of that. Checked out the stair stepper. Oh boy, what a bunch of junk. So not much of a workout. Might have to use that Gold's Gym membership we won back at the Ragnar race. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
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Just another recovery run. Focusing on posture and staying relaxed. Seemed a bit tougher this run then the one on Tues. But still a good run. Temps were perfect right at 62. Decided not to run CIM. Next marathon will be Ogden.:) Mile 1 8:47 Mile 2 7:56 Mile 3 7:47 Mile 4 7:57 Mile 5 8:13 Mile 5.5 3:49 TT 44:31 AP 8:06
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| Foundation 8b(newer) Miles: 5.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| Headed down to the JRP. Was nice and cool morning. Was going to meet up with Lizzer. But she didn't show. She was going to run with my wife. But she wasn't feeling well so it was just me. And Lizzer didn't make it either. So after she didn't show up either. Headed South to start it off. Worked on picking up my feet, posture and breathing again. Wasn't to worried about the pace till mile 11 when I decided to add some speed into it. Was a good long run. Mile 1 9:36 Mile 2 9:15 Mile 3 9:03 Mile 4 8:36 Mile 5 8:35 Mile 6 8:35 Mile 7 8:34 Mile 8 8:44 Mile 9 8:57 Mile 10 7:56 Mile 11 7:11 Mile 12 9:00 TT 1:44:11 AP 8:40
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| Foundation 8c Miles: 12.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Worked out at the club house. Chest, arms, legs, back and shoulders. Spent around 40 mins. 3 sets of each. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Missed running tonight stuck in the ER for a few hrs. I hope I dont get sick. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Took the day off from work and no running. Dealing with alot of stuff today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Hoping to get in a run tonight after dropping off the girls. Will just have to see. Legs are feeling good and refreshed. Will have to see how a run is after missing a few days. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.20 | 0.00 | 0.00 |
| Had a nice recovery run with Kristi and Lizzer. Wasn't worried about the pace. But the last mile kicked up the pace and ran a 6:41. Felt pretty good. After that went and played flag football with the stake. Was a lot of fun. Have played that for quite a while. TT 1:02:??
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| Foundation 8b(newer) Miles: 6.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Ran 4 easy miles with the wife. Knee was giving me some grief and didn't loosen up till mile 3. Was 36 degrees for the run and we had some snow. |
| Foundation 8c Miles: 4.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Went to a customer appreicaition party at WRC. It was quite cool. They gave out a cool goodie bag. We got like 2 shirts, 2 water bottles, reflective vest, small hand water bottle, gu's and other stuff. It was really nice of them. Good thing paid day wasn't till tomorrow or I would of spent it there. And they had food and refreshments. It was really cool. I just love that store.:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Had a nice run today. Temp was 34 or so with only a slight breeze. Focused on staying relaxed with good form. The 3rd mile was uphill till about 4.5 and then last mile downhill. Tried to pick up the pace on mile 5 and have a fast final downhill mile. Going to start back up a more solid training next week. Got a flag football game tomorrow so got in a bit of a run today. Mile 1 8:29 Mile 2 7:57 Mile 3 8:47 Mile 4 8:28 Mile 5 7:52 Mile 6 6:43 TT 48:18 AP 8:04
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| Foundation 8b(newer) Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| What great weather for a run. Got in a run just after work. Temp was 56 degrees. With a slight wind. This week looks like it will be great for running outside in shorts. Not that it will last long. But we will take it. Mile 1 8:47 Mile 2 7:52 Mile 3 7:52 Mile 4 7:44 Mile 5 7:58 Mile .5 3:37(7:17 pace) TT 43:52 AP 7:59
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| Foundation 8b(newer) Miles: 5.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.70 | 0.00 | 0.00 |
| Tried a little different route today. Going to work on getting in runs each day. To get back into getting miles in again. So nice and easy run today. Ran into a friend of mine that ran a sub 3 at SG and going to Boston. Hopefully I will get to run with him a bit more often. Even though he is a bit faster then me. Might rub off on me some.:) Temp was 62 and just perfect.
Mile 1 9:05 Mile 2 8:12 Mile 3 8:01 Mile 4 8:15 Mile 4.7 5:37( 8:04 pace) TT 39:18 AP 8:21
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| Foundation 8c Miles: 4.70 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.10 |
| Great weather again for a bike ride. So headed up to Copperton. Had a great ride. Uneventful besides me breaking off my computer putting my bike. ARGH!! TT 47:40 AG 16.4
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.70 | 0.00 | 0.00 |
| Went on the same route as Tues. I wanted to better the time and start putting in some faster miles. 3 weeks till my next race which will be a turkey trot. Temps are even warmer today then the last few. Also had a strong wind for the first mile and last mile. Still felt pretty good about the run. First mile could of been a bit slower to warm up though. Wish I had the time to go longer today.
Mile 1 8:21 Mile 2 7:10 Mile 3 6:56 Mile 4 7:43 Mile 4.7 5:31(7:57 pace) TT 35:43 AP 7:37
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| Foundation 8b(newer) Miles: 4.70 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Played our last game of flag football. The game was a bit earlier this week at 8am. So decided to count this at my workout for the game instead of trying to get in a run and then play. We ended up losing the game so that is the last game of the season for us.:( But I still had alot of fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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Got in a early morning run with Peter. A guy in the ward that is coming off of a injury. And has been struggling getting past the 3-4 mile barrier with it. He does more tris then anything and has a 6k coming up on turkey day. So just did a nice 4 miler and at the end of it he was feeling good. So we tossed in another mile. Felt good. Maybe I will be able to get in a few more runs with him. He is a fast guy so it will be good to run with him.
Mile 1 8:31
Mile 2 8:26
Mile 3 8:13
Mile 4 8:06
Mile 5 8:00
TT 41:18 AP 8:16
Got to work and had some spare time waiting for the boss to come in. And feeling good so got the cards out. Did 12 cards today. Was mostly fully body and core. Felt pretty good. |
| Foundation 8c Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
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Computer is down at home. So late to log this run. Went on the 5.5 loop. Wind was blowing from the North rather then the South. So it was a bit chill even if the sign said it was 51. Had a good run anyhow. Still debating about how I am going to do my training for Ogden. Debating about going for like 50-70 mile weeks. Or sticking with the First training plan. Which only hits from 30-35 miles a week. I did see a better endurance base with my bigger mile base last year. So at the moment I am just building more base miles.
Mile 1 8:43
Mile 2 7:41
Mile 3 8:03
Mile 4 8:07
Mile 5 8:16
Mile 5.5 3:44(7:30pace)
TT 44:36 AP 8:07 |
| Foundation 8b(newer) Miles: 5.50 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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Got out for a run again with Peter this morning. Was windy but warm. Temp was 59 or so at 5am I guess by 9 it will be in the low 40s. Crazy weather yet again. So first 2 miles were with a tail wind. Mile 3 is uphill. 4 and 5 are headwind. And last mile was with a downhill and was able to talk him into kicking the pace up. Felt really good to run fast for the last mile. He is getting me thinking more and more about doing some swimming and doing a Tri.:) This run started out fast. But felt fine with the wind at our backs. The uphill was fine and into the wind was slower due to the chatter and wind. I am really thinking I might do another 2-3 tonight after work to do a double. It is nice working 5 8hr shifts. So I can get a run in easily right after work.
Mile 1 8:12
Mile 2 8:20
Mile 3 9:08
Mile 4 9:26
Mile 5 9:02
Mile 6 6:14
TT 50:23 AP 8:26
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| Foundation 8c Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.70 | 0.00 | 0.00 |
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Got in a quick run before my girls came over. Felt pretty good. Did the 4.7 loop and plan on running a long run tomorrow if I can get it in. Tryied to keep this one easy but didn't happen that way. The computer at home is having battery issues or the recharger cord is bad. So hopefully we will get that replaced soon so I can log my miles better. I don't have the splits with me here at work. But I do remember the TT and AP I think. Was more a short tempo run.
TT 36:30 AP 7:37 |
| Foundation 8c Miles: 4.70 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Debated going on a long run this week. Ended up saying I would run later and it never happened. Kind of glad I did so I didn't make a big jump in miles. But still need to make one of my days a bit longer. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.20 | 0.00 | 0.00 |
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Went for a run after work with my nephew Alex. He ran a couple 5ks in the last 2 yrs or so. And was in a competition with the ROTC. Where he ran a 5k with a 20 lbs pack. So thought I would do some running with him if he was up for it. He lives about 2.46 miles from my place. So picked him up and ran to his place and then back to the 6 mile loop. He ran very well and I was impressed. Looks like I might have some to run a few lower miles with a couple times a week.:) So had a good chat with him and run. Was around 40 degrees and a breeze. The distance is off by .2 and for the last mile reset it to get a fast final mile. Mile 1 8:44 Mile 2 8:24 Mile 3 8:39 Mile 4 8:28 Mile 5 7:40 Mile 5.2 1:36 (7:47 pace) Mile 5.2-6.2 6:13 TT 49:48 AP 8:03
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| Foundation 8b(newer) Miles: 6.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.64 | 0.00 | 0.00 |
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Temps looked great and I thought there was no breeze to speak of. The wind changed directions on me when I finally got out there going. From the South then North halfway through it. Which made me wish I would of wore my hat. Wore also shorts, long sleeve shirt and gloves. Was just perfect that way. Temps were 44-47 degrees and felt great. I tried a new route this time. Was kind of like the 5.5 loop with a slight devation going down past the airport to Jordan Landing. And back up home. Might add a few more streets on that one later to make it closer to 7 miles later. But looks like a pretty good route to run later.
Mile 1 8:38
Mile 2 8:02
Mile 3 7:59
Mile 4 8:25
Mile 5 8:21
Mile 5-.64 5:22(8:29 pace)
Mile 5.64-6-64 7:03 Reset lap for the last mile to pick up the pace on.
TT 53:55 AP 8:07 |
| Foundation 8c Miles: 6.64 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.20 | 0.00 | 0.00 |
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Computer at work is up and running again. OH YEAH!! So I can log my runs again at home.:) Went for a run again on the same route at Monday with Alex again. Had a really good run this time. I think the first 2 miles were faster then what we did before. Right close to the end of the 2nd mile he asked for a break. Of course I didn't let him take one just slowed it down. I know I am mean. But he thought that was just enough and then we headed up hill for the last .45 to his house. Ended up a bit faster I think for that part. Then I was off to finish the rest alone. After hitting the uphill mile I was feeling great. And had the wind at my back. Started picking up the pace a bit more and it felt good. Hit the last corner and reset the the lap for the last lap. Oh and it was a good one. With around .2 to go I was at 6:05 pace and started to push it harder to get it under 6 mins. But just barely missed it. And luckily the light turned at the right time. I finally stopped on the other side of cross walk.:) Dang it just missed it but it is the fastest I have ran that mile before so feeling really good. 1 more week till the 5k.:) Mile 1 8:09 Mile 2 8:09 Mile 3 8:37 Mile 4 8:02 Mile 5 7:18 Mile 5-.2 1:26 (7:27 pace) Mile 5.2-6.2 6:01 So close to breaking the 6 min mile mark:) TT 47:46 AP 7:43 Was inspired to run this last mile harder then before after reading Rhett's speedy mile interval. Hopefully here soon I will get that under 6.:)
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| Foundation 8b(newer) Miles: 6.20 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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Got a call from Pete to run late last night. Thought sure why not.:) So got up early this morning to get in a recovery run. Felt a bit fast starting out but just fine after warming up. Looks like his test will be next month since this past weekend had some bad weather. My legs and such are feeling good. Iced my knee after the run last night as preventive measures. Bit chilly this morning at 30 degrees. Good thing there was no wind. Wasn't bad at all.
Mile 1 8:18 Mile 2 8:29 Mile 3 8:08 Mile 4 8:31 TT 33:28 AP 8:22
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| Foundation 8c Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day. Feeling good about getting in 4 runs this week. And needing a rest day if I am going to run with Fly and Andy tomorrow. Both are awesome runners and fun to run with. The hard part will be keeping up.:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Had a great Bonneville Shoreline trail run again with Fly. Its been a while since we last ran together up there. So it was fun. Was like 5 miles up and 5 down. Some of it was quite steep. Steep enough that I started to walk and Fly was running at the same pace.:) Now to see how sore I will be tomorrow.:) It is always good to run new places and run it with a friend. I tell you what. There is so many different trail paths we could of taken all over that mountain side. Its good to run it with someone that knows the area. Pace ranged from 7s to like 15 min paces.:) And was a great workout. Thanks again Fly for the great run. And looking forward to the next one.
TT 1:48:51 AP 10:59
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| Foundation 8b(newer) Miles: 10.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.50 | 0.00 | 0.00 |
| Little change up on today's run. Picked up Alex to run again after work. And decided to invite my bro John to run too. He kind of needed the company. So we waited around about a hr for him to show up. And ran with him for about 2miles before he called it good. He was a bit over dressed for the run. But all worked out good in the end. Had a good dinner and chat with both with them. So good run for those 2. I was just warming up. Might have to make Tues a little longer run. Was good to run with Alex again. And looks like Mon and Wen are going to be my easy runs with him. And hopefully can get John running more. Mile 1 9:41 Mile 2 9:27 Mile 2.55 6:13 (11:18 pace) Hit mile 2 and then slow jog. Sprint race for last .1 with Alex.:)
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| Foundation 8c Miles: 2.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Ended up taking the day off from work to go to Logan with the wife to get her hair cut. Got home and took a nap after. And got ready and went to the Jazz game. Some how I missed my run. DOH!! Oh well I will call it tapering for the turkey trot.:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Meet up with John and Alex again. Gave John a few things to make his run better. So he didn't over heat on this run. And was able to go 4.7 along with Alex and me. That was the farthest that Alex has gone and he did it easily. For the last .7 I ran at my 5k pace. Was just a bit off by 4 secs. So felt pretty good about that. Should be a good race tomorrow if all goes well.:) AP was around 10 min miles. My .7 was 6:30. Ran back and joined them to round it off to 5 miles.
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| Foundation 8b(newer) Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Utah Human Race (3.1 Miles) 00:21:00 | | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| We meet up with Liz at the race. And got our bibs. Looks like they had a more this year then last year. Last year there was 1650 or so. This year they had over 3600. So was twice as many people this time. Temp was around 25 and I think I might of over dressed for this race. For a normal run I would of been just fine. Warmed up for a 20 mins and did some strides. The race started out a bit late by about 10 mins. But I was feeling just fine. Which should of told me I was a bit over dressed. Start out on the front line and took off. Was shooting for around 6:30 for the first mile. And at around the half mile mark was still at 6:00 area. So started slowing it down a bit. Ended going a bit slower for what I wanted. And never really relax on this. Kept trying to relax and it just wasn't working. Next mile I was planning on picking up the pace. And it just didn't happen. Hit the 3rd mile and was needing to pick up the pace. And just wasn't feeling it. Started getting passed by a bunch of people. Which didn't help matters much. Got closer to the finish and started kicking it up some. And even saw Slick on the way in. Hit it right at 21:00. So 1 min slower then last year.:( Been the story lately. Not hitting my goals. I think mostly due to the lack of speedwork lately. But still had a great time. After the race went and played some football for about 1 hr and half. Felt good to just have fun. Mile 1 6:45 Mile 2 6:45 Mile 3 7:00 Mile .1 6:27 pace TT 21:00 AP 6:50
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| Foundation 8c Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| Oh boy. This was a rough run today. Bit chilly with a headwind. For the first 1.5 and last mile. Really wasn't an enjoyable run at all. But got it in. Hope that tomorrows run will feel a lot better then today. A lot of funk to get out. And still a bit disappointed in yesterdays race. Mile 1 9:27 Mile 2 8:29 Mile 3 8:08 Mile 4 8:21 Mile 5 9:08 Mile .5 4:16 8:38 pace TT 47:51 AP 8:43
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| Foundation 8b(newer) Miles: 5.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Had to try out the new pair of shoes with the wife. Since we missed our run on Sat due to a busy day. So had a great run with the wife. Wasn't really going for pace or anything. Just a long slow run. TT 1:33:17 AP 9:20
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| Foundation 8d Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.70 | 0.00 | 0.00 |
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Ran with Alex again today. We ran the 4.7 loop and around 2.4 miles called it good. I am guessing that the 8:00 2nd mile was a bit rough on him.:( So for the 3rd mile half way through was 8:30 pace and picked it up to finish that mile strong. And just progressively picked up the pace. The temp at the first was around 42 degrees so was great shorts, long sleeves, gloves and hat day. Then had a Bday party for Aubrey. She is 10 now heaven help us. I was in charge of making the cake. I should of read about the veg oil instead of olive oil. Had to run to the store and get a new one.:(
Will post times later when I get home. |
| Foundation 8c Miles: 4.70 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.50 | 0.00 | 0.00 |
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Joined up at a new gym on Sat. And so today was the first day of working out there. So kind of did a bunch of different stuff. Started out doing the Arc Trainer for 10 mins. Kind of different then the elliptical that I am use too. So then got on the treadmills. Warmed up and then did 5 strides. And then ran .25 mile at 6:11 pace to see how it felt. Felt pretty good. Then moved over to the machines for 3 sets. And then free weights for another curcuit. After that I moved over the the bike. They have this cool bike called the expresso or something like that. Were you log into it and it will track your rides. You can choose through a bunch of different courses to ride. With varity of challenges. And you gear up and gear down on it. Was alot of fun and the time just flew by. Got off of that drenched.:) So overall spent about 1hr and 45 mins. They are a bit weak in the different machines. But good in cardo equipment. I am looking forward to going again. 8 miles or so on the bike. |
| Foundation 8d Miles: 2.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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Went out to run. And decided brrr to cold with the wind. So chickened out and went to the gym. Ran on the treadmill for 4 miles and decided to do the arc trainer for another 20 mins. Which I feel is at least 2 miles or so. To give me 6 miles. The treadmill doesn't feel as stable as I would like but will do. Will be running tomorrow morning in the cold so. Its all good.
First mile was 9:00 with 1%. 2-3 8:00 and 4th at 8:12 pace. |
| Foundation 8c Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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AM- Brrrrr it was 18 degrees out this morning. And Pete came to run with me about 5 mins late. But really only my thumbs were cold for the first 1 then pulled them into my jacket and I was fine. I must of left my watch on last night from the run that I didn't do outside. So I am not sure of the paces. But felt right around the 8:00 mark again. Pete likes to start out fast and kind of keep the same pace the whole time normally. So we ran the 5 mile route. And it wasn't to bad really. I can handle the cold. But throw in the wind and no thank you.
PM- Got in 30 mins on the expresso bike. About 8 miles total is all with a bunch of hills. Legs are feeling pretty good. |
| Foundation 8d Miles: 5.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Rest day today. Decided on a game plan. Going to work on more base miles and also alot of cardo. Going to try and drop a few pounds before the next training starts back up in Jan for Ogden. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.20 | 0.00 | 0.00 |
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Working later this week. So got out a bit late for my run. And Alex called wondering if we were running. So after I got off work I picked up him and his GF. We checked out running at the Olympic Oval. But they have some championship going on this week. So the track was closed.:( So headed back to my place and ran to his place and then looped around on the 6.2 loop. First few miles were slow for his GF. And then picked it up for the end. Bit of snow was on the ground for the last mile so didn't pick up the pace really fast. But it came in under 7 mins. Felt pretty good on the run. |
| Foundation 8d Miles: 6.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got the early morning call for snow removal at work. At 5am so got up and went did some that this morning. I will call that a workout. But there is still a few more building to hit today. I will probably try to hit the gym later for some crosstraining tonight. Was kind of a endless battle on the snow removal. Was about 3-4 inches when I started. And another 3-4 dropped. I cleared one area 6 times and finally dumped a ton of salt. Hope that will do the trick.:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Another day of snow removal this morning. So will get in another long day at work. And tonight will be the first night with our bear cubs.:) So not sure when I will be able to get in a workout. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
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Got in a run after work. Got off just a bit early before the girls came over. The week hasnt been the best for running. Alot of distractions going on. Hit the TM at the gym. I need to do better this coming week. Also signed up for Painter's half and Kristi is signed up for the 5k.
TT 35:30 |
| Foundation 8c Miles: 4.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Working 5 10s this week and with cub scouts tomorrow. Having to figure out a new workout schedule again that will work. Headed to the gym for a few miles. Was shooting for 6 miles this time. Turned out to be a progressive run. With each mile getting faster. Started out at around a 9 min pace and ended at 6. Mile 1 9:00 Mile 2 8:30 Mile 3 8:00 Mile 4 7:30 Mile 5 7:00 Mile 6 6:30 TT 47:00 Not sure of AP
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| Foundation 8c Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Long day today. My oldest had a Christmas performace we went to. And then had our first Bball game at 8:30. We had 12 people show up. And most everyone was out of shape or at least that was the common consensus for our defeat 25-62. It was just ugly.:) But I had alot of fun anyhow. Looks like I might want to hit the Tues night Wen night pick-up games if I want to start feeling like I can dribble the ball again.:( And that was the only game we have on Thur nights. Rest are going to be Sat mornings starting on the 2nd of Jan. So if its going to be like that for most games. I can easily toss in a run after the games. Or do a long run on a different day then Sat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.20 | 0.00 | 0.00 |
| Went for a run down to the JRP with the wife and Liz. We didn't even take our watch for paces. After about 4-5 miles Liz called it good. And we kept going to hit 8 miles. I would of liked to have gone longer. But had to be to the church house at 9 to clean it up. So that will have to do for a long run this week. |
| Foundation 8c Miles: 8.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Got up early to run with Pete again. Been a while since I last ran with him. Started out fast and finished faster. Felt pretty good on the run despite the freezing fog and 20s. No breeze:) The last half mile we picked up the pace some. Which my tummy wasn't really wanting to do it. A lot of sloshing around. Mile 1 8:04 Mile 2 8:13 Mile 3 7:47 Mile 4 8:00 Mile 5 7:31 TT 39:37 AP 7:56
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| Foundation 8d Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Got home from work and took a nap for about 2 hrs. Then got up and watched some of the BYU game before heading to play Bball. Got in 2.5 hrs of hoop. Had a great time besides getting a couple blisters.:) Was kind of nice getting so many fast breaks in the later games. Not sure how many miles I would say this was compared to. But was still alot of fun and feeling better about playing hoop again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.10 | 0.00 | 0.00 |
| Went for a nice run with the new CW-X thermal tights. Temps were around 11 degrees. And I was just fine. Wife wasn't feeling to well for a long run. So I made it a bit longer then what we were going to do. I kept adding a few miles. And stopped at 13.1.:) Felt pretty good for the run. And love my new tights. Thanks Santa.:) Miles 1-2 and 5-6 was on ice and snow. The rest was on better cleared off pavement.
Mile 1 9:42 Mile 2 9:07 Mile 3 8:17 Mile 4 8:30 Mile 5 8:47 Mile 6 8:57 Mile 7 8:34 Mile 8 8:28 Mile 9 8:21 Mile 10 8:52 Mile 11 8:38 Mile 12 8:29 Mile 13 8:16 .1 :44 (7:27 pace) TT 1:53:47 AP 8:41
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| Foundation 8c Miles: 13.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| After my run on Sat we went up to the running store. Got a few more items that were on sale/clearence and it was great. Also decided to sign up for the Grand Slam again this year. So looks like I will be doing 4+ marathons this year.:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Played Bball tonight. Haven't felt good all week and took work off for a few days to feel better. Finally feeling better and took it easy playing. Hope I am over this cold. The wife is still feeling quite sick though. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| Felt good about last night bball playing. And wasn't sore or anything this morning. Feel like I am just about done with my cold thank goodness. So went to the gym to get in a run. Ran 3.1 first 2 warm up then 3rd mile was 7:05 or so. Then did 3 sets of curls, incline bench press and leg press. Then cold down doing 2 miles at a 8:30 pace. Felt pretty good. Got a bball game Sat morning at 7am I will run after that. |
| Foundation 8c Miles: 5.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 1028.30 | 0.00 | 344.26 |
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| Foundation 8b(newer) Miles: 342.65 | Foundation 8a Miles: 263.95 | Foundation 8c Miles: 183.00 | Foundation 8d Miles: 28.70 |
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| Night Sleep Time: 1528.50 | Nap Time: 10.00 | Total Sleep Time: 1538.50 | |
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