| Location: Dallas,TX,USA Member Since: Feb 21, 2010 Gender: Male Goal Type: Other Running Accomplishments: 5k - 19:03 - Race 4 Recovery (2009)
10k - 42:23 - SLCTC Winter Series (2010)
10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)
1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)
Marathon - 2:54:47 - Top of Utah (2011)
Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)
R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014) Short-Term Running Goals: Get back in decent running form. Maybe enter a road race in 2017? Long-Term Running Goals: Run a 5k under 18:00 Personal: Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon. I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out. Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1505.40 | 0.00 | 115.45 | 14.60 | 1635.45 |
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| Saucony Tangent 4(2) Miles: 114.10 | Saucony Guide 4 Miles: 100.45 | Saucony Kinvara Miles: 234.25 | Saucony Tangent 4 Miles: 175.55 | Black Crocs Miles: 184.80 | Griffin Miles: 104.90 | The North Face Fire Road Miles: 180.95 | Saucony Mirage 2 Miles: 235.40 | Saucony Guide 5 Miles: 317.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Saucony Tangent 4(2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Saucony Guide 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| AM Went to the gym. 2 warm, Drills & plyos w/ a stride between each, 2 cool, 45 push-ups
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| Saucony Kinvara Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Big zero |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM 30 min bike PM Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| NOON Frtonage roads @ work
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| Saucony Guide 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM 30 min bike PM Frontage at work, 6.5, no watch
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| Saucony Tangent 4 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went skiing w/ lacy for a couple hours. It was good, wholesome fun |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM Griffin loop w/w Griffin, 45 push-ups & core PM 1.5 hr hike w/ Griffin @ Dutch Hollow w/ 10 lb vest
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
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AM Hit the gym 2 warm, Drills & plyos w/ a stride between each, 2 cool, 45 - push-ups
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM 30 min bike, 16 pull-ups, core NOON 6.5 on the frontage roads by work
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| Saucony Tangent 4 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM Griffin loop w/ Griffin, then planks, side planks, bridge, bird dog | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM Around Heber NOON
Frontage roads by work
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| Saucony Guide 4 Miles: 6.10 | Saucony Tangent 4 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM Dinner time loop, then home for push-ups, squats w/ 10 lb vest & core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It's a lazy day |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM 60 wide push-ups, planks, side-planks PM 1.5 hr skin with Griffin at Dutch hollow
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM 1hr stationary bike, 10 pull-ups, core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not today |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not today either |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM Ran around Heber 6.1, no watch
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| Saucony Tangent 4 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM Cardio/strength intervals followed by core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taxes and a movie |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM 1 hr on the stationary bike, 45 wide push-ups, planks, side-planks, bird dog, & bridge
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.50 | 0.00 | 4.50 |
| AM Went to the gym. 2 warm, Drills & plyometrics w/ strides between each, 2 cool & 45 push-ups
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| Saucony Kinvara Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM Ran around Heber 6.5, no watch
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| Saucony Tangent 4 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nada, busy day @ work | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| AM Ran around Heber, lots of headwinds on the way back. 60 wide push-ups, planks, side-planks, bird dog, bridge
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| Saucony Guide 4 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Core and 20 pull-ups
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM
Pretty gnarly headwinds so took Griffin to see how bad it was. Decided to go up thru the hoods in Midway and back. Ran a few good sized hills along the way. 2 w/ Griffin, 4.5, no watch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM 2 w. Griffin on his loop, then out & back to 189. Nice day out. : )
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| Saucony Tangent 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
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AM @ the gym 2 warm, Drills & plyos w/ a stride between each, 2 cool, 50 push-ups PM 15 min bike, light core, and squats w/ Lacy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothin today |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM Dinner time loop, 50 wide push-ups, planks, side planks, bird dog, & bridge
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| Saucony Tangent 4 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work, work, work.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM Really pretty out today, bluebird skies and a light dusting of snow on the town. Did some planks, side planks, bird dog and bridge before heading up 100S and around Heber. Took Griffin on his loop for 2 miles when I got back.
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| Saucony Tangent 4 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Tryin to finish our hardwood floors, lots of lifting wood |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM Holy crap it was a nice morning! 20 pull-ups, Soldier Hollow loop in reverse and started thru the neighborhood, took Griffin on his loop, 18 pull-ups and core.
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| Saucony Tangent 4 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM 50 push-ups, planks, side-planks, bird dog, and bridge before taking Griffin on his loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| AM Another day at the gym, 45 wide push-ups, 2 warm, Drills & plyos w/ a stride between each..decided to double up on the bounding, so did 4 sets instead of just 2. 2 cool
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| Saucony Kinvara Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM Needed some coffee so ran up 100S and around the block, then stopped by the store before heading home. Did 30 pull-ups and core, then had a cup o' joe.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM US 189 loop. It was 19 degrees when I started and felt like 40 by the end. Spring is in the air.
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| Saucony Tangent 4 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Good plyo & strength interval session that consisted of jumping jacks, push-ups, burpees, lunges, and lifting our old TV about 60 times.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Workin on our new floors....when will it end! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM Still feel a bit blasted from Friday's workout so did an easy out & back on the farm roads, then took Griffin on his loop. Did 45 wide push-ups when I got back
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| Griffin Miles: 2.00 | Saucony Guide 4 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM Had to sleep in today, will hit a small run later. 15 pull-ups, planks, side planks, bird dog, bridge, 15 pull-ups PM Took Griffin thru the neighborhood, then up 100S and around the block to the store, then back home. Fun jaunt thru town. : )
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| Griffin Miles: 3.00 | Black Crocs Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM Griffin loop w/ Griffin...busy, busy, busy.....
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| Griffin Miles: 2.00 | Saucony Tangent 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.75 | 0.00 | 7.50 |
| AM 45 wide push-ups, planks, side planks, bird dog, bridge. Then off to US 189 loop with 10 x :30 on, :30 off in the middle. Felt really winded, probably cuz it was windy.
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| Saucony Tangent 4 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM Took Griffin on his loop, then back home for 15 pull-ups, 60 push-ups, and a bunch of core.
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| AM Ran from work up to the water station past Olympic park. Quite the gnarly climb and descent. I marking these as threshold because my heart was pounding going both directions! 866 feet of vert.
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| Saucony Tangent 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My quads are exploding! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM My legs are still a bit trashed from Friday, so kept the pace chill did a bunch of push-ups to settle myself down. 30 push-ups w/ door gym, 9.5 on River Rd out & back, 30 push-ups w/ door gym, Griffin loop w/ Griffin, 30 push-ups w/ door gym.
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| Griffin Miles: 2.00 | Saucony Tangent 4 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM Sloppy & slushy on the dinner time loop. Did 45 push-ups, planks, side planks, bird dog, and bridge after.
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| The North Face Fire Road Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not gonna happen |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM A bit of everything today. 28 pull-ups, dinner time loop w/ 4 hill sprints at the end, griffin loop w/ Griffin. A toasty 35 degrees today. : )
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| Griffin Miles: 2.00 | Saucony Tangent 4 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM 60 wide push-ups, planks, side planks, bird-dog & bridge
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM Took Griffin thru the neighborhood up 100S around town then back. Dinner time loop solo after that. A bit windy so just cruised.
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| Griffin Miles: 3.00 | Black Crocs Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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AM Griffin loop w/ Lacy & Griffin. Did 1 set of 50 push-ups after. Lacy read the Hunger Games, so now we're off to the matinee
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| Griffin Miles: 2.00 | Saucony Guide 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 1.50 | 0.00 | 12.50 |
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AM Ran to US 189 and turned down 2400S on the way back, took UT 113 to 100S and picked up the pace back home. did 30 push-ups then took Griffin on his loop PM 45 push-ups, planks, side planks, bridge, bird dog
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| Griffin Miles: 2.00 | Saucony Tangent 4 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.30 | 0.00 | 5.40 |
| AM Did an out & back on the farm roads just cruisin, then picked it up for the last uphill section. 15 pull-ups after.
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| Saucony Guide 4 Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM 60 wide push ups and a bunch of core w/ standing good mornings & squats. Then took Griffin on his loop & did 30 wide push ups when I got back.
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| AM 45 narrow push ups then off to the gym. 2 warm, drill w/ a stride between each, 2 cool, 80 meters forward & reverse lunges
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| Saucony Kinvara Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM 20 pull-ups, planks, side planks, bird dog, and bridge before taking Griffin on his loop. Hips are feelin yesterday's plyo's since I haven't done them in about 2 weeks!
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM Out & back to US189 takin it easy
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| Saucony Tangent 4(2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothin today |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.50 | 0.00 | 5.50 |
| AM Took Griffin To Dutch Hollow. Was expecting some mud, but it was dry, so stoked on that. It was a great first trail run of the season and Griffin loved every second of it. 750 ft vert PM 60 wide push ups, planks, side planks, bird dog, bridge, chair
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| The North Face Fire Road Miles: 5.50 | Griffin Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
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AM Did an out & back to Wasatch State Park, but turned right on the hil instead of running by the visitor center so I could get more hills in. Turned around at the fork in the road going up to Guardsmans pass. Didn't wear a watch, so not sure of total vertical, but it was pretty hilly. Did 30 pull ups after.
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| Saucony Tangent 4 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| AM Went on a run with Lacy & Griffin thru town. Did some planks, side planks, bird dog & bridge after. 1PM 2 hours of skiing in the sun
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| Griffin Miles: 2.60 | Black Crocs Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM 30 push ups, dinner time loop, 30 push ups, Griffin loop w/ Griffin, 30 push ups
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| Griffin Miles: 2.00 | Saucony Tangent 4 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 1.50 | 0.00 | 5.80 |
| AM Did some loops at Dutch Hollow this morning. Gotta get on the trails before the winter shows up again. 890 ft vertical
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| The North Face Fire Road Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM 10 pull ups, dinner time loop, 10 pull ups, griffin loop w/ Griffin, 10 pull ups, core, 10 pull ups. Theme for today is pulling up.
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| Griffin Miles: 2.00 | Black Crocs Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hangin out, bakin foccacia |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 2.00 | 0.00 | 13.70 |
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AM 11.7 from Lacy's work to the Rail Trail and down thru Willow Creek to my work. 1PM
60 wide pushups, planks, side planks, bird dog, bridge, chair, then off to Lacy's work for 2 miles with her & Griffin.
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| Griffin Miles: 2.00 | Saucony Tangent 4(2) Miles: 13.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM 20 pull ups, ran thru town w/ Griffin, 10 pull ups, core, 10 pull ups
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| Griffin Miles: 3.00 | Black Crocs Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 0.00 | 10.50 |
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AM Ran from PC Hospital to work with a stop @ Subway for some breakfast. PM Took the bus to the grocery store and ran back to my truck on the Rail Trail
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| Saucony Guide 4 Miles: 4.00 | Saucony Tangent 4 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| AM 45 narrow push ups
2 mile warm on 100S & river trail, drills & plyos w/ a stride between each, 2 cool
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| Saucony Kinvara Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM Ran up 100S and 40 then back thru the neighborhoods. Took Griffin on his loop when I got back
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| Griffin Miles: 2.00 | Saucony Tangent 4(2) Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM Too Griffin on his loop, then 60 wide pushups, planks, side planks, bird dog, bridge, chair and finished with squating and lifting the TV a bunch of times.
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hangin out around town with the mrs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 2.00 | 0.00 | 13.50 |
| AM Out & back to Wasatch State Park and did a little extra. Lots of ups and downs. 4 PM 45 push ups, planks, side planks, bird dog, bridge, boat & chair before heading out to the farm roads w/ Griffin. I drove to 1200N & 1750W so we could just do the loop. My first shirtless run of the year...hooray!
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| Saucony Guide 4 Miles: 3.00 | Saucony Tangent 4 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM Took Griffin on a spin thru town.
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| Griffin Miles: 3.00 | Black Crocs Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM Planks, side planks, bird dog, bridge, boat & chair before heading up 100S to 40 and back thru the hoods on 1000S. I've been workin on footfalls a lot lately since I'm sort of a heel striker and my calves are feelin it.
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| Saucony Tangent 4 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| AM 40 wide push ups, 2 warm, Drills & Plyos w strides by the Provo River trailhead, 2 cool, 40 wide push-ups
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| Saucony Kinvara Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| AM 100S to 2400 W via a winding country road and back past Soldier Hollow. Turned into sort of a death march at the end, guess I should have cut it a little shorter, oh well. Persistence and perseverance right?: )
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| Saucony Tangent 4 Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM Slept in this morning and axed the run for tonight since I feel a little drained for cardio, but ok for some strength. 60 push-ups, core, 80 lunges forward & reverse, lifted the TV a few times.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hangin out today |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| AM Out & back to Potter ln via the farm roads. Felt ok and just cruised. PM planks, side planks, bird dog, bridge, boat, chair
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| Saucony Guide 4 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 0.00 | 0.00 | 4.85 |
| AM Hit Dutch Hollow this morning, beautiful out on the trails. Did 30 push-ups before and after.
630 vertical feet.
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| The North Face Fire Road Miles: 4.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM Dinner time loop. Yesterday was pretty stressful at work and we had to pick Griffin up from the vet cuz he ate somethin that was jackin him all up. He is good to go now. : )
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.85 | 0.00 | 0.00 | 0.00 | 5.85 |
| AM Thought I'd feel good today, but my energy level is gone. I think a lot has to do with lots of leg exercises on Friday, then good climbs on Monday and today my body just didn't want it. Had to get a trail run in before it rains over the next few days. 830 vertical ft.
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| The North Face Fire Road Miles: 5.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| NOON Ran to the gym during lunch for some erg action, then a mile back with a stop @ Subway, yum! : ) 1 to the gym, 3,200 meters in 15:00 minutes @ setting #5, 1 back to the office
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| Saucony Guide 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM Ran up 100S down some country roads and back on 113. Nice morning out and just took it easy.
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| Saucony Tangent 4(2) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just hangin out. Can't believe how crappy I felt this week. Hopefully some less aggressive terrain over the next few days will help things along. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
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AM Planks, side planks, bird dog, bridge, boat 1 PM 20 hip push ups, Ran my loop on the farm roads w/ 6 x :30 pick ups in the middle and 60 second rest. I threw my shirt by the side of the road on the way out and it was gone on my way back. Guess someone needed a new shirt. 20 hip push ups
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| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to a concert last night so wasn't too motivated to wake up early. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.85 | 0.00 | 0.85 | 0.00 | 7.70 |
| AM 30 wide push ups, some isometric hip & glute exercises, Griffin loop w/Griffin Noon Ran a mile to the gym, then 7x 200 @ 40 to 42 pace w/ 200 rest at 52 to 55 pace, then 3 cool down on the frontage roads.
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| Griffin Miles: 2.00 | Saucony Kinvara Miles: 5.70 | Saucony Tangent 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| am Out & back to 189. felt really sluggish so just took it easy. noww off to texas for my brother-in-laws wedding. should be fun! |
| Saucony Tangent 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off to Texas. Just chillin all day |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| AM Ran around with Lacy. Was about 95 degrees and 90% humidity, quite the change from Utah!
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| Saucony Tangent 4 Miles: 2.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 2.00 | 0.00 | 5.90 |
| AM 30 narrow push ups, Ran around with Lacy, super hot again, then went back out for 3 miles, 2 of which were hard effort. 30 narrow push ups.
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| Saucony Tangent 4 Miles: 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My brother-in-law is gettin married today, so no time to run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling back to Utah and was up late celebrating. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM Ran up and around town at an easy pace. PM Did some isometric hip & glute exercises.
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| AM Planks, side planks, bird dog, bridge, hydrant NOON 1 to the gym, 8 x 200m @ 40 -42 second pace w/ 200m rest @ 53 - 55 second pace, 3 on the frontage roads and back to work.
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| Saucony Tangent 4(2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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AM Up 100S to the farm roads and back. Did 4 strides towards the end. Nice and crisp out today. PM isometric glute stuff
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| Saucony Guide 4 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 0.00 | 9.50 |
| AM Awesome run on my way to work this morning! Had Lacy drop me off at Quinn's Junction and ran to the Round Valley trailhead. Took a bunch of single track to Old Rand Rd. for a few more hills before hitting the frontage road and going to work. I forgot my Garmin, but had a regular watch, and it took me about 1:20, so I'm gonna say 9.5 miles given all the hills and technical terrain. I'm also gonna say it was about 900 feet of climbing, but I guess I'll have to do this run again with my GPS next time. Darn!
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| The North Face Fire Road Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM Biked around town with Lacy for 30 minutes. Beautiful day out! PM Griffin on his loop
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM Did my loop around the farm roads. NOON 45 narrow push ups, planks, side planks, one legged bridge, bird dog and chair 2PM 2 hours of tennis with Lacy. I should put this down as another 6 mile run cuz she was runnin me all over the court!
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| Saucony Guide 4 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
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AM Ran the frontage roads by work. Another gorgeous day! PM Some light glute exercises
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 2.00 | 0.00 | 6.80 |
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AM Took Griffin on his loop = 2 miles, then headed to Dutch Hollow for some good climbing = 4.8 miles & 730 vertical ft. PM 25 minute bike ride around town.
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| The North Face Fire Road Miles: 4.80 | Saucony Guide 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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AM Ran from work up around Willow Creek. Just cruisin
PM Ran@ Dutch Hollow with Lacy and Griffin. Kept it really chill and climbed 200 vertical feet. Light glute exercises when we got home.
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| The North Face Fire Road Miles: 2.00 | Griffin Miles: 2.00 | Saucony Guide 4 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM Slept in a bit. planks, side planks, bird dog, one legged bridge, chair, hydrant & 45 push ups with door gym. PM 5 miles on the frontage rds by work and did a small out & back on Glenwild trails. Lots of headwinds.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| AM Lacy dropped me off @ Quinn's junction and I took the Rail Trail up to 224, then down to work via the Willow Creek trails and did a loop around the park. Kept it chill and was on dirt trails most of the time. A bit windy towards the end, but overall a nice cruiser.
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| Saucony Tangent 4(2) Miles: 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.70 | 0.00 | 0.00 | 0.00 | 21.70 |
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AM Lacy was on a team for the Park City Running with Ed relay today, and the plan was to hang out with her for her 2 legs of the course, which was about 6 miles total. She hasn't been running very much, so i thought this would be fun to run with her, hang out in the sun(it was a perfect day) and cheer on the rest of her team. Turns out no one really "trained" for this and by the time people had to run their second legs of the relay, they were kinda cashed. Everyone knew I was there to run with Lacy and started asking me to run with them too. So my original plan of 6 miles turned into almost 22 after all was said and done. We probably averaged about 10 min/mile and that was cool with me. It was inspiring to see them push themselves and I was stoked I could help out.
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| Saucony Kinvara Miles: 21.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NOON 30:00 min bike ride around town and just cleanin the house after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM dinner time loop. Feel kinda stiff so just cruised.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.50 | 0.00 | 7.50 |
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AM Took Griffin on his loop, then went solo up 100S to 40 to 500N and back. Did 10 x :30 on/:30 off in the middle. PM Good mornings, lunges & squats w/ 10lb vest
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| Griffin Miles: 2.00 | Saucony Kinvara Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM My hammy's are feelin it a bit today. Ran the dinner time loop in reverse, then took Griffin on his loop. PM 1 to the gym, 3215m on the Erg in 15:00 @ setting#5, 1 back to the office via Subway route.
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| Griffin Miles: 2.00 | Saucony Guide 4 Miles: 2.00 | Black Crocs Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM Ran the frontage roads by my work. Quick it pretty chill and focused on quick, light steps.
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| Saucony Tangent 4(2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.60 | 0.00 | 7.60 |
| AM Got in some trails at Dutch Hollow before the rain hit. Wanted to go farther, but had to get to work. My hamstrings are still pretty sore so didn't hit any big continuous climbs, but the course was pretty hilly. 980 ft vertical.
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| The North Face Fire Road Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| DId some work in the morning, then went to a wedding near Little Cottonwood. fun time and stoked the rain held off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM Ran out & back to 189 & around the block of the dinner time loop. Threw 6 strides in the middle. Felt stiff starting out, but really fluid once I got warmed up.
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| Saucony Kinvara Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM Out & back into town via 100S, then went down to the river trail. Slept all weird and now my neck is tweaked out. PM Light glute exercises
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 2.00 | 0.00 | 10.60 |
| AM Did Glenwild loop around the back side. this is the first time I've down this route since last year and it was a brute gettin to the top, but was well worth it! 1,430 vertical ft. PM Did a couple out & backs on the river trail.
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| The North Face Fire Road Miles: 8.60 | Saucony Guide 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM Took Griffin on his loop, then up to Center st and back. Really chill today PM Light glute exercises
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| Griffin Miles: 2.00 | Black Crocs Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM Up 100S and over to Wasatch park & back. Kept it easy.
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| Saucony Tangent 4(2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| AM Out & back to 40 via farm roads with an out & Back to The Other End & and out & back on the river trail. Felt pretty decent and was on dirt 90% of the time.
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| Saucony Kinvara Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chillin, workin on the house |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM 30 narrow push ups, up 100S to 40 to 1000s & back, did 6 strides in the middle. 30 narrow push ups, took Griffin on his loop when I got back.
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| Griffin Miles: 2.00 | Saucony Tangent 4(2) Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 1.20 | 0.00 | 9.00 |
| AM Did an out & back to US 189, ran the section between 1200N & 189 a few times to get in 10 x :45 on/:45 off. Ran the river trail during my cool down.
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| Saucony Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM Out & Back on Southfield rd to Tate ln. Kept it easy. PM Light glute exercises
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| Saucony Tangent 4(2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM 4 with 4 strides up around town, then took Griffin on his loop. NOON 1 to the gym, 3,220m on the ERG in 15:00 @ setting #5, 1 back to work. On another note, my company is sponsoring a 2-person team for the Trans Rocky run in August, so another coworker and I put our names in the hat to be chosen. I hope we get picked!
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| Griffin Miles: 2.00 | Saucony Guide 4 Miles: 2.00 | Black Crocs Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 3.00 | 0.00 | 10.90 |
| AM Flyin out to Ohio tomorrow and won't have much time to run over the weekend, so made my "long hill run" today. Felt kinda sluggish, but had really nice views on the Round Valley trails. 1,240 vertical feet
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| The North Face Fire Road Miles: 10.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day from hell! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NOON Lots of running around with the fam, so no run time, but got in 30 wide push ups, planks, side-planks, bridge and bird dog
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| AM Limited time again today so ran decently hard over the limited time I had. started @ 8:30 pace @ 1% incline on the treadmill, then dropped the pace a little every 2:30 till I got to 6:00, total run time was 22:30
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| Saucony Kinvara Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Traveling back home, hooray! PM Good stretch and some glute activation exercises.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| AM Out & back to River Rd via farm rds and 40. finished with an out & back on the river trail. PM 30:00 of biking around town and to the grocery store.
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| Saucony Kinvara Miles: 11.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM Ran up 100S thru town and did 4 strides, then took Griffin on his loop. PM Planks, side planks, bridge, bird dog, chair & hydrant
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| Griffin Miles: 2.00 | Black Crocs Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM 1:00 of mtn biking before work. Rallied up some quick steep climbs to get the blood pumpin. Tomorrow is RAGNAR!
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| | Race: |
Wasatch Back Relay #11 (7.3 Miles) 01:03:40 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 7.80 | 0.00 | 9.80 |
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AM Went down to the river trail to get the blood flowin before my 1st leg in the Ragnar. I should be starting around 6-ish I think. Ran a mile, then a few drills with strides and a hard .25 mile before running home.
I'm on the promotional team for company again this year which means each person will run with gear that we sell on the site. My company also has 3 other teams running, but they do not run with gear, so it turns into a big competition between us and makes the Ragnar even more fun(if that's possible!)
7 PM Leg #11 in the Ragnar. This leg was up Old Snowbasin Rd which climbs from Pineview reservoir to Snowbasin resort and since I was on the promotional team I ran it wearing a backpack with a climbing helmet and carrying trekking poles(which I did not use: )) It was tuff but so satisfying to reach the top. Plus I passed one of the other teams so now we were in 3rd out of the 4 company teams. 7.3 miles in 1:03:40. Climbed 1,800 vertical ft.
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| Saucony Kinvara Miles: 7.30 | Saucony Tangent 4(2) Miles: 2.50 |
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| | Race: |
Wasatch Back Relay #'s 23 & 35 (12.5 Miles) 01:31:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 12.50 | 0.00 | 12.50 |
|
6AM Leg #23. This leg starts in Wanship and goes along Rockport reservoir. A few small climbs but pretty easy. Only got an hour of sleep and was driving and helping other teammates during their legs before running mine. Needles to say I was a little tired, but had another solid run. The team we passed yesterday was only about 1 minute behind us still, so I had to hold off their runner on this leg. Normally this wouldn't have concerned me(he's is decent shape from hiking the backcountry to ski all winter, but has a few extra pounds and is not a runner), but I ran with a crash pad. This really was not fun. It's weighs about 12 lbs, is not wind resistant at all and I had to hold the straps to keep it from bouncing around so couldn't use my arms the whole way. This turned out to be pretty rough, but mission accomplished..I held our lead and finished the course without dying. 5.5 miles in 44:00. 430 vertical ft and carryinga 12 lb. crash pad
3:45PM Leg #35. Quick up hill from Guardsman pass to thundering downhill to short steep climb to Royal St. and steep downhill to the base of Deer Valley resort. I'm usually pretty good at steep downhills, but my legs were starting to feel the long uphill from the climbing yesterday and it was rather warm and a bit windy. I ran with a PFD, which wasn't too bad and carrying 2 paddles that weighed out 3 lbs each. that doesn't sound like a lot of weight, but when you're feeling stiff and tired and trying to hammer it makes for quite a challenge. I actually felt ok after the first mile was over set in a good flying downhill/jumping off a cliff pace. The team we were battling against had passed us earlier, but were only about 3 minutes up, so everyone was trying to get me stoked to catch them. I said I'd do my best but no promises. Lucky me, my best allowed to catch their runner less than halfway thru the leg and beat him to the finish by about 5 minutes. I also ran down another one of our teams @ mile 5 and was able to beat them by about 2 minutes to put us into 2nd place! Unfortunately this teams next runner was very fast and beat our runner to the finish, but we were able to hold off the other team so we finished 3rd out of the 4 teams! 7 miles, 47:00?(forgot to stop my watch). 336 vertical ft climbed and 2,066 ft of dowhill(It was steep!)
Gotta feel good about the 3rd place finish considering we had people running with all kinds of crazy stuff...1 guy wore a pair of XC skis for 7 miles, a few other people besides me ran with the crash pad and 2 guys ran with a 13 foot kayak! No joke this was the craziest thing I have ever seen and they were holding about 12 min/mile with it. Insane! 
Me with a crash pad.
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| Saucony Tangent 4(2) Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM Felt a bit pounded today so took it easy on the farm road loop with the OE extension.
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| Saucony Guide 4 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
AM Actually feel a little more stiff than yesterday, but things felt good once the blood was flowin. PM Some glute exercises
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM Down around the farm roads. Things still feel kinda sore. Think I'll be doin a bike ride tomorrow.
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| Saucony Guide 4 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM looped around 100S to 40 to 189 & back. Muscles and energy are back, but got a little pain in my right ankle on the outside. Have to keep an eye on that. PM 30:00 chill bike ride w/ Lacy to get ice cream.
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| Saucony Tangent 4(2) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM up 100S and around. kept it chill. My ankle is still bothering me and now I've got some kinda foot thing in the ball of my right foot. Good indicators that I should chill out a little. This is a bummer cuz my muscles are 90% healed from the Ragnar, but better to relax now then pay the price later.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just stretchin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM 1.5 hr mountain bike ride around Park City. Had some decent climbs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM Up 100S and over by Wasatch State Park & back. Kept the pace relaxed. Gonna keep the pace & terrain chill all week. Did some core & 2x15 good mornings, squats and standing row after PM Rode my bike around town for 30:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM Ran up 100S & around town. Then took Griffin on his loop. ankle is still stiff.
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| Saucony Guide 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM Almost bagged it today. My right ankle hurt for the first minute, then warmed and was fine the rest of the run. Think I need to take a day off with stretching and ice. Out & back to 189 with around the block of dinner time loop.
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| Saucony Tangent 4(2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chillin today, will stretch out my ankle later tonight. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stretchin again, that's all |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM good stretch with planks, side planks, bridge, bird dog, tree, hydrant & chair. Gettin rid of my Guides and Tangents. Each are pretty beat up and worn in a few spots which may be throwin me out of alignment. Got a new pair of Mirage 2's on the way and Vertical K's.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Stretchin good core and 2 x 15 good mornings and a couple squat variations. Then went on an hour hike with Griffin while wearing a 10lb. vest.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Good stretch then did 4x15 wide push-ups & 4x5 neutral pull-ups. Stiffness is pretty much gone now so tomorrow we run!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
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AM Went out the back of my complex and then up 100S around the dinner time loop & out to 189 before heading back. Took it nice & easy. My ankle had a dull pain the first few steps, but overall is a huge improvement over last week. Gonna keep up with the slow pace and lots of stretching. 7.8 in 1:01:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM Up around town for 4 easy. Ankle was a little tender. 4 in 31:30
PM My ankle feels better than this morning, hooray! 1 to the gym, 3,170m in 15:00 on the ERG @ setting # 5, 1 back to work.
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| Saucony Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.95 | 0.00 | 1.00 | 0.00 | 6.95 |
| AM Took Griffin up to the store for some coffee. Ankle felt ok. Iced it for a bit after. 2.2 in 20:00 PM Hot & dusty @ Dutch Hollow. Wanted to go for an hour, but the started to get to me so cut it short. My ankle felt great the whole time, but a little sore after. Gave it some more ice love. 4.75 in 41:00. 580 feet vertical
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| The North Face Fire Road Miles: 4.75 | Griffin Miles: 2.20 | Black Crocs Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| AM Chiller out & back on the farm roads and around the complex. Ankle kinda hurtin the beginning but felt fine once I hit the dirt roads. Afterward did some core, 2x15 good mornings, squats & lunge variations, then 45 narrow push-ups. 3.9 in 31:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| AM Legs were feelin it today, so chilled out. My new shoes are a bit stiff, but the added pronation control is nice and they're super light. Out the back of the complex then up 100S to 40 to 189 & back. 7.9 in 1:03:00
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| Saucony Mirage 2 Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| AM Ran out to the farm roads and did an extra loop to make it 12. Ankle felt really good, but am still takin it easy, plus my legs are still feelin the squats from the other day. 12.1 in 1:35:14
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| Saucony Kinvara Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM good stretch with some planks, side planks, bird dog, bridge, chair & hydrant
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM Ran to work from the auto body shop. My trucks makin a weird noise so figured I should have it checked out before it explodes. My ankle was really stiff starting out, probably because I didn't ice it yesterday. Will put some ice on tonight. 8.1 in 1:01:25
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| Saucony Mirage 2 Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM I iced my ankle a bit yesterday and stretched today, but it hurt for the first 20 seconds or so, then became a dull pain. I think I'm in cross train mode for the next few days with lots of icing. Ran up 100S and around town, then took Griffin on his loop. PM 4,290m in 20:00 on the ERG @ setting# 5. Did some stretching & icing when I got home
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| Griffin Miles: 2.00 | Black Crocs Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Tried to run on the trails today. I thought maybe the soft dirt would cushion my ankle, but I only made it about 200 feet before deciding to stop because the pain is still there. Gonna have to mix things up and hope whatever is going on heals up. Bummer
PM Went for a hike @ DutchHollow, about 3 miles, and climbed about 1,00feet. Wore 10lb weighted vest. Will chalk it up as 3 easy miles
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| The North Face Fire Road Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Biked down to Soldier Hollow and went out on the Deer Creek trail. This would be an awesome location for a chiller run. Great view of the lake and the surrounding mountains. Tried to keep my HR up for a bit to make it sort of a threshold workout. Got up to 175 and averaged about 155 for a good 40:00 minutes of the ride. Biking 1:00:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Good stretch and some holds. Did plank, side plank, bird dog, bridge, chair, tree, & hydrant. I got a free massage yesterday @ work and explained my issue to the masseuse. She said I didn't have any inflammation goin on and after some proding said that my issue was actually one of the muscles on the outside of my shin. She rubbed down my leg and moved my ankle joint around a bit and said I should do the same on my own and apply heat, not ice to pull blood in for healing. It did feel better afterward, so I'm gonna give it a try. Running tomorrow?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM Stretched and rubbed my leg for a bit before heading out and presto! My ankle felt so much better than it has. Not totally pain free, but I'm back on the horse. Ran to 189 & back with a run on the river trail and running around the complex. Kept it very relaxed. 7.5 in 1:00:10 PM 45:00 bike ride around town that turned into an impromptu mtn bike ride. Couldn't help myself when I cam up on the singletrack by Wasatch visitor center. Good ride!
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| Saucony Kinvara Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| AM Lots of rubbing and stretching. Took Griffin to the farm roads and ran around part of my loop. Usually this is 3 miles exact, but had to go back and get Griffin's poop bag. My ankle felt pretty much fine the entire time, hooray! 3.1, no watch PM 45 push ups, planks, side planks, bird dog, bridge, chair, boat & hydrant
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| Griffin Miles: 3.10 | Black Crocs Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| AM Rubbing & stretching and felt pretty much fine again. My ankle is still a little stiff starting out which causes some pain, but went away about 20:00 in. In fact I felt so good, I threw in some strides and picked up the pace for the last .50 miles. I'm gonna have to thank the masseuse! Ran up 100S to the farm roads and did the OE extension, then back on my normal loop.
7.8 w/4 strides in 1:02:40
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| Saucony Mirage 2 Miles: 7.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM ankle felt a little worse starting out today. i think the crocs were part of it. i need to invest in some new cusiony stable shoes for days when my legs are feelin a bit tired. anyway was a nice morning and kept it chill. went up 100s and around town. 4.no watch PM 1 to the gym, 4,290m in 20:00 on the ERG @ setting 5, 1 back to the office |
| Saucony Kinvara Miles: 2.00 | Black Crocs Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 2.00 | 0.00 | 7.10 |
| AM Out & back @ Glenwild on the 24/7 trail. Such a good morning to run! The trail is a little rocky, but not too bad. Did 32:00 out and then 27:40 back, needless to say it climbs a lot more going out. 7.1 in 59:40. 860 vertical feet.
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| The North Face Fire Road Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.50 | 4.90 |
| AM Calves felt good so decided to get back on the drill train. 1.30 warm, 2 sets of XC skier, ski hop, speed skater, butt kicks, high knees, carioca & bounding with a stride between each. 3.1 cool
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| Saucony Mirage 2 Miles: 4.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
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am could tell i havent done lateral movements in awhile cuz the side of my glutes were a little sore today. other than that i was pretty poppy after yesterdays drills. 45 narrow push ups and some core then cruised by wasatch state and around dutch fields 7.65 in 1:00:11
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| Saucony Kinvara Miles: 7.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.95 | 0.00 | 0.00 | 0.00 | 12.95 |
| AM Farm roads to River Rd, then up by Wasatch State visitor center and back via River Rd. Felt pretty crappy most the time and it was hot out. 12.95 in 1:40:38
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| Saucony Mirage 2 Miles: 12.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nada today, driving to Vegas for a night, then off to Cape Cod...booyah! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Flyin to the cape |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
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AM Really wet day, but felt good to get the legs moving.
7.75 in 1:00:23
NOON Biked to Coast Guard beach and back. the waves were pretty rad. 40:00 of biking
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| Saucony Mirage 2 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM Went out by Nauset beach and threw some strides in the middle. Felt like a runner today.:) 7.65 w/ 4 strides in 58:01 Met up with Lacy and went for a good cruiser. I was surprised how fast she went! 2.65 in 24:38
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| Saucony Mirage 2 Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 0.00 | 0.50 | 6.95 |
| AM Went up to the Rail Trail for some drills. 2 warm, 2 sets of xc skier, ski hop, speed skater, butt kicks, high knees, carioca & bounding w/ a stride between each. 2 cool Met with Lacy again for another cruise 2.45 in 22:38 NOON Walked around P-Town for about 4 hours. Cool little town with a good vibe.
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| Saucony Mirage 2 Miles: 6.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| AM Went up to Nauset Beach, then Coast Guard, then back. Felt peppy at first, then a little sluggish, I think from the all the walking yesterday. Went to Coast Guard aroun 1PM and had some of the best body surfing I have ever experienced!
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| Saucony Mirage 2 Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Flyin back to Vegas. Such a good vacation and loved spending time with my fam. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| Drove home from Vegas after a big continental breakfast. Yum! 5PM Went to the Smith's with Lacy to restock the fridge, then ran home via the farm roads. A Little warm out, but good to get the blood movin after yesterday's plane ride and today's car trip. 3.8, no watch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.95 | 0.00 | 0.00 | 0.00 | 9.95 |
| AM Ran up 100S to 40 thru the neighborhood and went back via 500N. Threw 4 strides in the middle. 7.95 in 1:00:27 PM did 30 push-ups & some core, then took Griffin to the river trail and did 4 x 15 push-ups during the run.
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 | Saucony Mirage 2 Miles: 7.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM Took my new shoes up 100S out by the visitor center via the less hilly route. Nice to have a cushony, supportive shoe in the mix.
6, no watch NOON Time to row 1 to the gym, 4,250m in 20:00 @ setting #5 on the ERG, 1 back to work
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| Saucony Guide 5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 0.00 | 3.00 | 0.00 | 6.55 |
| PM Ran with the PC run club @ Round Valley. It's a pretty social affair and the pace is casual. Most people were tapering for the steeplechase this weekend, so they only ran about 4 miles. I ran 3 hard by myself. 6.55 in 58:07. 760 ft vert
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| The North Face Fire Road Miles: 6.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM Up around town & back. Took it easy and felt kinda dehydrated. 4 in 30:45 2PM Out & back fro my office on the frontage rds. there were some headwinds so just chilled and got a good sweat. 4 in 33:11 I just got a free entry to the Juipter Steeplechase this weekend! Pretty stoked, but I'm so under prepared. Gonna treat it like a good workout and just enjoy it...I mean enjoy the suffering : )
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| Black Crocs Miles: 4.00 | Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.50 | 3.50 |
| 3PM Small workout before tomorrow. Feelin pretty decent. 1.5 warm, 1 set of XC ski, ski hop, speed skater, butt kicks, high knees, carioca & bounding w/ a stride between each, 1.5 cool with a fast last .25.
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| Saucony Mirage 2 Miles: 3.50 |
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| | Race: |
Jupiter Steeplechase (15 Miles) 02:37:21, Place overall: 67 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 10.00 | 0.00 | 16.00 |
| AM Got a free registration to this from my friend Cathy about 2 days ago. I knew I wasn't in shape to put down a really good time, so I worked a little harder the past couple days than I normally do before a race and just treated this as a workout/cool trail run. Woke up @ 5 and went for a 1 mile warm-up around the block. The sides of my glutes were a bit sore(I think from yesterday's drills) which is not good when you're about to climb a few mountains. Made it to the start and saw some people from work. The gun off and it's straight up the front of Park City Ski Resort. I felt pretty decent up the initial super steep part, but as we got on single track that was more technical and still rather steep, my energy started to fade fast. Around mile 4 I got stung in the ankle by a bee which was not the coolest thing. Hit Powerline trail and started hiking quite a bit figuring I'd save some energy for the downhill. About mile 5.5 one of my fellow Ragnar teammates, John, caught up with me. He was using this as a training run because he's running the Wasatch 100 next month. We scrambled up to the top of Jupiter peak(10,000 ft elevation) took in a quick view around us and started the dowhill. Here's where I really went wrong. We still had about 9 miles left and there was a quick climb up Tri peak and gnarly decent off of that, but I thought it would be pretty steep downhill the rest of the way so I turned it on as soon as we left Jupiter peak. John hung back(wisely) and I screamed downhill and hiked the next peak, which wasn't very difficult, than started my next steep, technical decent. I felt great until about mile 11. Here the trail flatened out as we traversed the backside of Scott's peak and was very rolling. This coupled with the rising heat zapped my energy. I was thankful to see a water station coming up, then BAM! Kicked a rock and supermaned down the trail. No serious damage, but I've got some wicked scratches that will probably bruise a bit too. The last 3 miles or so are really good/fun downhill singletrack on a trail named Spiro(I've biked this a bunch, but never ran it), but I had nothing left and actually walked several times. John passed me somewhere in here and tried to keep up, but it was a lost cause, so I just trotted in. Good time overall, a good workout and I'm thankful to Cathy for hookin it up with a free registration. Thanks Cathy! 15 miles in 2:37:21. 3,768 ft vertical gain
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| The North Face Fire Road Miles: 15.00 | Saucony Guide 5 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cleaning and napping |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My quads seem to be getting worse. They're to the point of, "I'm afraid to walk down stairs because I might fall" status. PM 30:00 bike ride around town.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Hoping I could run today, but still too sore. Not like yesterday, but I think another day off will do me good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Things are feein stiff instead of sore today so im back on the horse tomorrow |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| am did a big loop, then small loop on the farm roads. kept it very slow. quads are about 80% so just cruisin for the next few days. 5 in 42:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| AM Up 100S and over to Wasatch State Park via less hilly route, then down to the entrance of Dutch Hollow and home. Nice & easy. 7.4 in 59:40
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| Saucony Guide 5 Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 1.00 | 0.00 | 11.65 |
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AM Going to run for 1.5 hours today split into 2 runs. Want to get the time on my feet, but don't want to push too hard. 5.75 in 45:00 2PM Did an out & back with a loop and a little extra to make it 45:00 on the farm roads. Turned into a progressive run of sorts going from an 8:23 pace to 6:50. Now off to the lake with Lacy & Griffin for beer & sunshine. What a life :)
5.90 in 45:00
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| Black Crocs Miles: 5.90 | Saucony Mirage 2 Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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AM Really chill @ Dutch Hollow. So nice to just cruise on trails. Did some light core and glute activation exercises after.
3.5, no watch
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| The North Face Fire Road Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| AM Did my 40 to 189 loop, and went out the back of the complex. Did 4 strides in the middle. 7.9 w/ 4 strides in 1:00:30 PM Core and 30 push-ups then out on the river trail and did 4x15 push-ups sprinkled thruout. 2 w/ push-ups, no watch
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| Black Crocs Miles: 2.00 | Saucony Mirage 2 Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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AM Had some calf soreness after my run 2nd run yesterday so started slow today and ran in my guides...problem solved. 5.7 in 45:15 PM 1 to the gym, 3,250m in 15:00 on the ERG @ setting #5, 1 back to work via Subway route
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| Saucony Guide 5 Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 3.00 | 0.00 | 8.40 |
| PM Ran the Glenwild loop with the run club. Took the initial climb pretty slow, but it's almost a 10% grade for about a mile of it, so it's a workout noo matter how slow you go. Hammered the last downhill mile. 8.4 in 1:16:54. 1,320 ft vert.
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| The North Face Fire Road Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| AM Did some core before heading up 100S to 40 then down to The Other End and taking the farm roads home. Felt some bounce in the legs towards the end but kept it easy to make sure I heal up after yesterday. 8.05 in 1:03:05
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| Saucony Guide 5 Miles: 8.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| AM Ran easy out to the farm roads for some drills & strides, then added a few miles on the way back. I think I may nix the drills for a few weeks and focus more on base mileage. I'm doin a few strength workouts and some cross training already, so I'll incorporate these back in when I start workin on speed.
2.25 warm, 1 x Xc skier, ski hop, speed skater, butt kicks, high knees, carioca, high knee skipping & bounding w/ a stride between each, 4.25 cool.
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| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM Up 100S to 350W and around to Dutch fields, then up River Rd to 40 down 1000S and back via part of the dinner time loop. My glutes were a little sore from the lateral movements yesterday, but energy level was great. Stoked on that: ) 14.33 in 1:49:14
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| Saucony Guide 5 Miles: 14.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM Took Griffin over to Dutch Hollow. I took it pretty slow, but Griffin looked like a sprinter goin after all the animals. 3.5, no watch. 520 ft vertical
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| The North Face Fire Road Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM Ran up 100S to 350 W down to Dutch Fields loop and back thru the neighborhood. did 6 strides @ mile 5. 8 w/6 strides in 1:00:36 PM 30 push-ups and some core,then took Griffin for a few laps on the river trail with 4 x15 push-ups during the run. 2 w/ push-ups, no watch
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 | Saucony Mirage 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
|
AM Down around the farm roads and on the River trail just chillin. I wore my HR monitor & avg. HR was 146. Pretty happy with that. 7.8 in 1:01:00 PM 1 to the gym, 4,290m in 20:00 on the ERG @ setting #5, 1 back to work
|
| Saucony Guide 5 Miles: 9.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 1.00 | 0.00 | 6.30 |
| PM Ran round Valley with the run club. Had a few decent climbs, but the pace overall was very relaxed. 6.3 in 1:02:09. 887 vertical ft.
|
| The North Face Fire Road Miles: 6.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM Whew! I did not feel good today at all. I wanted to add a few miles to make up for yesterday, but I indulged a little too much with Lacy late last night and I could feel it today. Glad I got the mileage in though:) Out & back to 40 via River Rd. 9.5 in 1:14:11
|
| Saucony Guide 5 Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.30 | 6.80 |
| AM Ran easy to the farm roads and did a few drills before heading back. I was gonna stop these, but decided I should keep a few on the Friday roster. They were starting to grade the dirt roads when I was leaving to smooth them out. Tomorrow should be a good day out there! 2.25 warm, 2 x butt kicks, high-knees, carioca & bounding w/ a stride between each, 4.25 cool
|
| Saucony Kinvara Miles: 6.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 0.00 | 0.00 | 13.80 |
| AM Ran out to 40 via the farm roads, then ran back to the farm roads by the Other End and finished with an out & back on the river trail. Felt kinda crappy at first, but got into a grove about 40 minutes in. 13.8 in 1:44:50
|
| Saucony Guide 5 Miles: 13.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Takin a break today. lots to do for work |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.60 | 9.95 |
|
am i want to start gettin some pop in the legs so went to memorial hill for swung by memorial hill for some hill sprints legs felt good 2.4 warm. 6 x :30 hill sprints w/ 2:00 walk, 4.95 cool PM 2 around the neighborhood.
|
| Black Crocs Miles: 2.00 | Saucony Mirage 2 Miles: 7.95 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM
Planks, side planks, bird dog, bridge, warrior III, chair, clam & a few others targeting the hip/glute region. NOON These did not feel super easy...it was hot! Took it slow on the Willow Creek trail and around my office. 7.5 in 58:49
|
| Saucony Guide 5 Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.80 | 0.60 | 10.75 |
| AM Ran 100S over to 1200 S and back via 113. My legs felt a little dead, but I was determined to get some faster running in. Felt good once I got goin. 2.2 warm, 1 x 5:00 @ 6:19 pace, 5:00 easy run, 6 x :30 @ 5:30 - 5:45 pace w/ 1:00 easy run, 4 cool. NOON Today's my anniversary so Lacy & I went hiking on Timpanogos w/ Griffin. Beautiful scenery and had a good time hanging out @ the falls. We went quite a bit further up, but Griffin's paws weren't diggin the hot trail so we aborted our original plan of making it to Emerald lake. another day I guess. counting this as 2 easy miles.
|
| Saucony Mirage 2 Miles: 8.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM 90 push-ups(wide & narrow) & a decent core session. I feel like crap! I think I didn't hydrate after being in the sun for so long. Gonna chill out the rest of the day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM Good stretch then easy on the farm roads. 6.9, no watch
|
| Saucony Guide 5 Miles: 6.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| AM I'm gonna change up my schedule, so ran short today. Did some core before heading out to 189 & back. Felt really good and picked up the pace for the last 2 miles. Did some push-ups when I got home and went into some lunges, then the muscle behind my adductors freaked out! I was pretty worried at first, but rubbed it down and iced, now it feels ok. gonna have to be careful of that! core, 6.4, no watch, 30 push-ups
|
| Saucony Mirage 2 Miles: 6.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 4.00 | 0.00 | 11.90 |
| AM Took the Farm roads out to 40, then came back to 100S & home. Did this as sort of a progression ranging from 8:00 in the first mile thru 7:40's till mile 6, then 7:05 till mile 10, then 6:30 for another .50, chilled out for the last 1.5. I'm glad I was able to push considering I have a little residual soreness from yesterday. 11.9 in 1:29:10 PM Did an hour of biking @ Round Valley. Kept the route & the pace pretty chill. Mtn biking, 1:05:00. Avg. HR 130
|
| Saucony Guide 5 Miles: 11.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had fun at the sheepdog festival. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM Loop on the farm roads just enjoyin the sunrise. 6.9, no watch
|
| Saucony Guide 5 Miles: 6.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 0.00 | 0.85 | 8.20 |
|
AM I was debating last night whether to do hill sprints or not becauseof how my legs have felt. Decided to start and if things felt crappy then stop. Luckily I felt great, so did 6 hill sprints and cruised around town for a cool down. First time I had to wear tights this season. Fall is almost here! 2.4warm, 6 x :45 sprints up memorial hill @ 5:30-5:40 pace w/ 3:00 walk break, 4.95 cool PM Rode up to the grocery store with Lacy just hangin out. kept a higher cadence to get the blood flowin. Road bike, 30:00
|
| Saucony Mirage 2 Miles: 8.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
|
AM I felt a little beat today, so wore my HRM to keep the effort level @ a conservative pace. I have a hard time listening to my body sometimes. Dinner time loop with a few laps on the river trail. Core & hips, 40 push-ups w/ door gym, 6.2 in 48:39. avg. HR 144, 20 push-ups w/ door gym
|
| Saucony Guide 5 Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 1.90 | 0.60 | 10.20 |
|
AM Had a big knot in my left glute yesterday, so spent some time last night tryin to loosen it up. Felt like I could have pushed the pace harder, but i haven't been hitting speeds like this in awhile, so want to ease into it. 2.75 warm, 3 x 4:00 @ 6:15-6:20 pace w/ 2:00 slow jog recovery, 4 x :45 @ 5:30 pace w/ :45 slow jog rest, 3.85 cool pm road biking for 30:00
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| Saucony Kinvara Miles: 10.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
|
AM Same route as Tuesday just trottin around the farm roads. 6.9 in 54:00 avg. HR 147 noon planks, side planks, bridge , bird dog, chair , clam, warrior III & a few others for the glutes & hips 3pm road biking 20:00 around town w/ lacy
|
| Saucony Guide 5 Miles: 6.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM Did an out & back on the mid-mtn trail from Silver lake just past the Payday lift. My glutes were kinda sore from yesterday, so climbing was a chore. I also forgot my Garmin, but got the mileage off a trail map. Not sure of elevation gain, probably about 800? I'm gonna go with that. Beautiful morning to be up in the mountains. 10 with 800 ft vertical gain 1 PM Road biking, 1:05:00
|
| The North Face Fire Road Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just hangin out. My legs feel kinda beat. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| AM Ran a steady effort out to 189 & back that was borderline low threshold. Felt pretty good, just a little stiff in the legs. .75 easy, 5 @ 7:00 to 7:10 pace, 1.05 easy
|
| Saucony Mirage 2 Miles: 6.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 1.10 | 8.00 |
|
AM Did some hill sprints @ Memorial hill. I wore my tights because of the cold temps which are not ideal for running fast. My Kinvara's were a little slippery too. Gonna have to do these in my Mirage's again next time.
2 warm, 6 x 1:00 hill sprints @ 5:35 - 5:45 pace w/ 4:00 walk, 4.9 cool pm road biking, 30:00
|
| Saucony Kinvara Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
|
AM Chiller on the farm roads. I tried the much talked about chia seeds today, and didn't really notice a huge difference. Towards the end I was feeling a little poppy, but I'm not going to accredit that to the chia yet. Core & 40 push-ups w/ door gym,
6.9 in 53:58. Avg. HR 145, 20 push-ups w/ door gym
|
| Saucony Guide 5 Miles: 6.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 3.90 | 0.00 | 11.75 |
|
AM Solid workout today. Ran out to 189, then came back down 1200N to 113 & back home. Did a decent interval session and some fast on /offs after. Legs felt a little heavy, but I think that was mainly because I was wearing tights again....it was 34 degrees! 2.65 warm, 5 x 4:00 @ 6:10 - 6:25 pace w/ 2:00 slow jog, 5 x :45 @ 5:20 to 5:30 pace w/ :45 slow jog, 3.6 cool 10PM Decided to have dinner with Lacy and watch a movie before going for a little ride. I don't have to wake up early tomorrow so why not! :) Went up around the train station and neighborhood before stopping at the grocery store and heading home.
Road biking, 30:00
|
| Saucony Mirage 2 Miles: 11.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
|
AM Ran up 100S out to Wasatch visitor center and back. My HR was a littel higher than it has been lately which I'm attributing mainly to yesterday's run and late bike ride and my route today had lots of gradual climbing. 6.1 in 47:42. Avg. HR 149 PM planks, side planks, warrior III, bird dog, bridge w/ leg ext., chair, clam
|
| Saucony Guide 5 Miles: 6.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 4.00 | 0.00 | 11.90 |
|
AM Did a 10 mile progression on the farm roads, then a few easy miles at the end. I felt pretty decent till mile 8, then my energy started to go. I think fatigued legs was really draining me along with the slippery dirt and it was kinda warm in my tights. Overall a good run and nice way to cap off the week. 1.1 @ 8:00 pace, 3.55 @ 7:50, 1.5 @ 7:30, 2 @ 7:15, 1 @ 6:55, 1 @ 6:35, 1.75 @ 7:40 Total of 11.9 in 1:30:40 1 pm road biking, 1:19:00
|
| Saucony Mirage 2 Miles: 11.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nada |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM Steady on the farm roads. 6.9, no watch
|
| Saucony Guide 5 Miles: 6.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 1.10 | 0.20 | 5.70 |
|
AM Did some 200m on/offs on the track @ the gym and some drills after. Felt pretty decent, hopefully will give me some pop for this weekend. 2 warm, 9 x 200m @ 5:30-5:40 pace w/ 200m easy run @ 7:30-7:40 pace, 1 set of butt-kicks, high knees, carioca & bounding w/ a stride between each, 1.25 cool PM Road biking, 30:00
|
| Saucony Kinvara Miles: 5.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM Did some core and my farm road loop. My hips & hip flexors are surprisingly sore. I didn't eat a whole lot yesterday which I think may bee the culprit. 20 push-ups w/ door gym & light core, 6.9 in 55:00. Avg. HR 143
|
| Saucony Guide 5 Miles: 6.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM 4 easy on the frontage rds by the office. 4, no watch
|
| Saucony Guide 5 Miles: 4.00 |
|
| | Race: |
Schutzenfest 5k (3.1 Miles) 00:21:30, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 5.60 |
|
AM Ran around the neighborhood to warm up with a few minutes of faster running, then off to the race. This is a pretty hard loop course as far as 5k's go. The first .50 is flat road, then climbs up singletrack for about 1 to 1.25 miles(the race director said this is about 500 feet worth of climbing, but I think it was more like 300. Still pretty good when you're tryin to run fast) then heads out to neighborhood roads with a pretty big descent back to the finish. I just wanted to run a hard effort and not go for time, so I didn't wear a watch. The gun went off and I was about 40th behind a huge group mainly comprised of the local high school XC team. I just held a decently hard pace and sure enough about 30 people blew up once we started climbing. My legs felt pretty dead here, so I think I should've backed off a little more this week leading up to the race. Not a huge deal, but would have liked more pop going up. I felt pretty good on the downhill and just tried to cover as much ground as I could per stride. Started to feel it by the end which has a short but steep uphill before turning into the finish. I walked for a minute, then headed back to run in with Lacy. She did really good for only picking up running again over the past few weeks. A girl started to gain on her about 200m from the finish, but she kicked it in gear to beat her. Super proud of her for that!
Overall I feel good about the time for a course like this. Hopefully it will make next week's 5k feel "easy". PM Road biking, 43:00
|
| Saucony Mirage 2 Miles: 5.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM Took the farm rds to Potter ln to 40, then back to the farm rds via the Other End, did a loop and back home. Felt ok, just cruise control. 12 in 1:31:44
|
| Saucony Guide 5 Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feel kinda crappy today. Just chillin |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feel lazy and have lots of work to do. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 1.90 | 0.00 | 5.30 |
| AM Farm rds for a little workout before this weekend. I got in some 5K-ish pace miles, but felt like I was working harder than I should. Oh well, still a decent workout. 1.6 warm, ladder of :30, 1:00, 1:30, 2:00, 1:00, 2:00, 1:30, 1:00 & :30 @ 5:30 to 6:00 pace w/ 1:00 jogging rest, 1 cool
|
| Saucony Mirage 2 Miles: 5.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM Out & back up 100S & thru the neighborhood. Felt pretty good, but my HR was kinda high. Not sure what the deal was there. Picked it up for the last .25. 5.5, no watch
|
| Saucony Guide 5 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM Griffin's loop with Griffin. Man's it's been awhile since we did this! He's had intestinal issue's for the past month that he's finally getting over. Stoked to have him by my side again! 2, no watch
|
| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
|
| | Race: |
Squatters Chasing Tail 5k (3.1 Miles) 00:20:19, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| AM Ran the Chasing Tail 5k @ Wheeler Farm. It has a pretty rad cross country feel to it which I like. I was hoping for more in the 19:30 range, but I'm ok with how things went. Felt pretty decent most the way and kept the pace pretty consistent around the 6:30 mark. I think my mileage of around 50 per week with a few bike rides will give me enough cardio to run a good 5k time, I just need to get more comfortable running in the fatigued state these races put me in. I think some more threshold miles should do the trick. Lacy also ran today and beat her time last week by 4 minutes! Really proud of her for gutting it out like that. PM
Road biking with Lacy for 45:00 before going to see Looper. Two thumbs up in my book!
|
| Saucony Mirage 2 Miles: 5.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM Hilly trail run @ Dutch Hollow. Did a couple good climbs in the middle, but kept it chill for the most part. Super nice day to be on the trails. 8.2 in 1:11:19. 1,140 vertical gain
|
| The North Face Fire Road Miles: 8.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| nothin today |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
|
am nice cruiser out on the farm rds. shorter loop than the usual to save for repeats tomorrow. did 5 strides at the end. i also concentrated on form more and tried stiffening my legs just before landing. ill see how this new technique treats me. 5.75 w/ 5 strides, no watch
|
| Saucony Guide 5 Miles: 5.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 2.00 | 7.75 |
| AM Took Griffin on his loop, then went to the gym for some fast 400m on the track. It's getting too cold to run in shorts, so to the gym it is. Felt pretty decent, but I was definitely pushing the pace. 2 warm, 8 x 400m @ 75 to 77 seconds w/ 2:30 walk break, 1.25 cool PM 2.5 around work with a stop @ Subway.
|
| Saucony Kinvara Miles: 5.25 | Saucony Guide 5 Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
AM Did a small workout before heading out on the dinner time loop with some extra thru the neighborhood & a few strides towards the end. My feet and calves were feeling it today.
60 push-ups w/ door gym + core, 5.25 w/ 5 strides, no watch
|
| Saucony Guide 5 Miles: 5.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 1.35 | 0.00 | 8.00 |
|
AM Ran up 100S to the Farm rds and around. did :30on/:30 off @ 5k pace. I think I'm still feelin Wed. workout, cuz my calves and arches were a bit sore today. Overall felt kinda like a bummer of a workout. 2.2 warm, 16 x :30 @ 5:50 - 6:00 pace w/ :30 slow jog rest, 3.3 cool PM Road biking 30:00
|
| Saucony Mirage 2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
| AM Small workout, then ran the dinner time loop with neighborhood extension and a little more when I got back. My legs still feel like garbage. I may take tomorrow off from running if they still feel like this. Watched the finish of the St George marathon on line. There were some fast finishes, congrats to everyone who ran! 40 push-ups w/ door gym + core, 5.65 in 42:46 w/ 5 strides, 20 push-ups + clam, bridge, chair and a few other's
|
| Saucony Guide 5 Miles: 5.65 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM Took Griffin to Dutch Hollow for a mellow trail run. It was about 35 degrees at 9:30, but felt so good in the sun. Came face to face with a guy on his horse around one of the switchbacks. Lucky he was nice cuz I think I would lose. 4.5, no watch. Probably about 600 vertical gain. PM Road biking 30:00
|
| The North Face Fire Road Miles: 4.50 | Griffin Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| AM Wow it's getting cold, 21 degrees when I headed out...bbrrrrrr! I think we're actually gonna have a winter this year. Farm rd loop with river trail extensiona dn some strides towards the end. 7.8 w/ 4 strides, no watch
|
| Saucony Guide 5 Miles: 7.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Stationary bike, 30:00
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM 40 push-ups w/ door gym & core, 6 out & back on 100s and Center St @ steady pace, 20 push ups w/ door gym
|
| Saucony Guide 5 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM Took Griffin to the farm roads and did the small loop @ a chill pace. 3, no watch
|
| The North Face Fire Road Miles: 3.00 | Griffin Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 7.20 | 0.00 | 9.20 |
|
AM Took Griffin on his loop before heading to Zion for the Ragnar Trail Experiment. 2, no watch PM Ragnar put together a test relay of sorts and invited my company to bring a team and let them know what we think. It was a pretty cool set up at the Ponderosa Ranch outside Zion. Teams of 8 would have a runner start from the main campsite area, run a designated loop, then hand off to the next runner when they finished at the same area. There were 3 separate loops that each runner in our team of eight had to complete. so runner 1 ran loop 1, then runner 2 ran loop 2, runner 3 ran loop 3, runner 4 ran loop 1, etc. until each runner had completed all 3 loops. I would put this up as a race report, but due to rain the event was pretty much cancelled about 6 hours after it started due to rain. The trails were a disaster! 2 people from my team tweaked their knees, I heard someone from another team fractured their leg, I passed a girl about 40:00 minutes into my loop(7.2 miles with about 800 feet of climbing) that was in tears because it was so slippery, wet & cold. It was definitely frustrating being on sweet trails that wold be pretty fast, but were almost unrunable due to the slippery mud. I had to drop to my hands and scramble up a few climbs or else I would have slid backwards. I went down about 3 times from slipping around and was running thru knee deep troughs of water. Not exactly what I'm into, but an experience I won't soon forget. Overall it would be a good time and pretty cool race if the weather would have been better. 7.2 in 1:09:22. 800 feet climbing.
|
| The North Face Fire Road Miles: 7.20 | Griffin Miles: 2.00 | Saucony Guide 5 Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Driving back from Zion. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM Took 100s to 650 west, the dons 2700 S to soldier Hollow & back. My legs felt pretty springy at first, but started to feel beat up from the crazy run on Friday and all the driving yesterday. Still a nice day to be out. : ) 10 in 1:15:47
|
| Saucony Guide 5 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work, work, work |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| AM Nice chiller up 100s thru the neighborhood to 1000S, down 40 and back on 100S. I actually kept the effort pretty steady. 6.4, no watch
|
| Saucony Guide 5 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.30 | 4.80 |
| AM Back on the drill train. Felt really good to get the legs poppin. I was gonna do a small run or bike ride tonight I'm gonna be lazy and work instead.
2 warm, 2 x butt kicks, bounding, high knees, high knee skipping & caricoa w/ a stride between each. 2.5 cool with a fast last .25
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| Saucony Kinvara Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| AM Did some core then the small loop on the farm rds. My glutes are sore! 40 push-ups w/ door gym + core, 5.9, no watch. avg. HR 144, 20 push-ups w/ door gym
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| Saucony Guide 5 Miles: 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 1.60 | 0.00 | 8.00 |
| AM Did an out & back to 189 with some 2:00 intervals. My legs still feel pretty sore from the drills, so the pace wasn't the greatest. Started out slow and was able to make my last one the fastest. Took Griffin on his loop when I got back. 2.2 warm, 5 x 2:00 @ 6:00 - 6:30 pace w/ 3:00 jog, 2 w/ griffin PM Slow road biking w/ Lacy, 25:00. I pretty much power braked my bike while she ran. Was fun though and a second run for Griffin. He was lovin it.
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| Griffin Miles: 2.00 | Saucony Mirage 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| AM Some push-ups and core before hitting the small loop on the farm rds. again. I was way over dressed and had serious headwinds the last 2 miles which sent my HR soaring. 40 push-ups w/ door gym + core,
5.9, no watch. Avg. HR 155, 20 push-ups w/ door gym
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| Saucony Guide 5 Miles: 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
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AM Ran an out & back on the Skid Row/Lost Prospector trails. It was pretty windy again today, coupled with some good climbs and technical single track made this run tough even when trying to keep the pace slow. My legs are also still fatigued, so I'm takin a break tomorrow. 9.5 in 1:25:20. 1,340 of vertical gain PM Road Biking, 30:00
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| The North Face Fire Road Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just workin today |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM Weather is super turbulent today, so ran on the treadmill, but could only take about 25:00 minutes. Decided to take Griffin on his loop after. 3.2 in 25:00 on the treadmill, 2 with Griffin
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| Griffin Miles: 2.00 | Saucony Mirage 2 Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM It's snowing! I hope we actually get a good winter this year! I'm gonna start doin more indoor workouts since the snow is starting to fall, and I feel like mixin it up. did 2 on Griffin's loop at a decent pace, then a bunch of push ups, squats, lunges and core at home. 2 with Griffin, no watch Push ups, shoulder press, squat, lunge and core
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| Griffin Miles: 2.00 | Saucony Kinvara Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM Up 100S and over the the visitor center, then back thru the neighborhood. There was about an inch of snow on the ground, but wasn't slippery, so made for a cool experience. Kept the pace peppy. 6.2, no watch
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| Saucony Guide 5 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM The snow has melted, so ran the small loop on the farm roads and then took Griffin on his loop. Kept the pace uptempo again. Did some strength before heading out.
40 push-ups w/ door gym + core, 7.5, no watch, 20 push ups w/ door gym
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| Griffin Miles: 2.00 | Saucony Guide 5 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.60 | 6.00 |
| AM Ran up 100S & back to Memorial hill for some hills sprints. Felt pretty good and poppy and it was super nice out. Took Griffin up thru the neighborhood & down 100S for a cool down. 2.4 warm, 6 x :30 hill sprint w/ 2:00 walk down(no GPS), 3 cool
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| Griffin Miles: 2.00 | Saucony Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| AM Took the farm rds to Potter ln & 40, then turned around @ River rd. did a little zig-zag on the way back to make sure I got in 12. My legs felt kinda slow, but felt ok overall. 12.2 in 1:32:09
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| Saucony Guide 5 Miles: 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chillin |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| NOON I was up late last night workin, so decided to run during lunch today. Ran up on Willow Creek trail and then out to the feild house and back. Kept the pace quick. 5.5 in 36:48
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| Saucony Mirage 2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM Strength day. Took Griffin on his loop, then back home for some lifting, squating and core. 2 w/ Griffin, 40 push up sw/ door gym, shoulder press, lunges, squats & core
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| AM Another peppy day up 100S to the farm rds and back. I think my strength training is workin.
7.1 in 51:27
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| Saucony Guide 5 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.40 | 5.40 |
| AM Drills @ the gym for lots of jumping & skipping. 2 warm, 2 x butt kicks, bounding, high knees, high knee skipping & carioca w/ a stride between each
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| Saucony Kinvara Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| NOON Waited for it to warm up before heading out. Did some strength , then out for my small loop on the farm roads. Super sunny and mid-50 degree temps. So good! 40 push ups wide & w/ door gym + core, 5.5, no watch, 20 push ups wide & w/ door gym
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| Saucony Guide 5 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.85 | 0.00 | 0.00 | 0.00 | 10.85 |
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AM
Went to Round Valley for some hilly singletrack. My hip flexors & hips were pretty sore so I just put it in cruise control and enjoyed the absolutely perfect weather....37 degrees and bluebird skies with no wind.: ) Some of the north facing trails were pretty muddy so ended up doin all kinds of weird little loops. Great day to be out! 10.85 in 1:32:17. 1,140 vertical gain.
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| The North Face Fire Road Miles: 10.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No exercise |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| AM Tried to keep things up tempo and ended up pushing a bit hard in the beginning so consequentially turned into a harder run than I wanted. 6.7 in 47:39
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| Saucony Mirage 2 Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I had some groin pain yesterday the went thru the inside of my leg. Think I overworked somethin in there. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM
I steched my leg out a bunch last night. I felt good thismorning, so did some strength then headed out on the big farm rd loop. My groin was a little agitated when I finished, but nothing like the other day. Will keep an eye on it. 40 push ups w/ door gym + core, 6.5, no watch, 20 push ups w// door gym
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| Saucony Guide 5 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
I got a massage yesterday and the girl said my hamstrings and calves were super tight. she recommended an epsom salt bath, which I haven't got around to yet, so I decided just to chill out today. Stationary bike, 30:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Mom's in town so just hangin with her |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| The big O again today |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One more day of lazy bliss |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM I took today off since it's my mom's last day in town. I headed out the door around 8AM to a sunny, frigid 9 degrees. Didn't feel too bad sine I did some strength before to warm me up. Went up the dinner time loop and thru the neighborhood. Kept the pace upbeat. 40 push ups wide & w/ door gym + light core working on isolating stabilizing muscles, 6.1, no watch
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| Saucony Mirage 2 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.55 | 5.80 |
| AM Went to the gym before work to do some drills and strides on the track. My groin is still acting up...super annoying! 2 warm, 2 sets of butt kick, bounding, high knees, highknee skipping and 200m sprint w/ a stride between each, 3.25 cool
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| Saucony Kinvara Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM 2 really slow with Griffin on his loop. 2, no watch NOON Out & back on the frontage rds by work. Very chill again. 4, no watch
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 | Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM 2 at a steady effort with Griffin on his loop, then some yoga. Griffin was feeling lazy this morning, so I had to keep stopping for him to catch up...which made me feel fast : ) 2, no watch, planks, side planks, clam, bird dog, bridge, tree & chair
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM Ran the dinner time loop in reverse with the neighborhood extension. Kept a pretty hard effort the whole way. 5.25, no watch
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| Saucony Guide 5 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
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AM Rain & 38 degrees = ideal conditions for a relaxed longish run on quiet country rds and eating 2 bowls of hot chili after. Out & back to Solider Hollow thru the neighborhood, turned around @ Tate ln & 113. 9.6, no watch
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| Saucony Mirage 2 Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off mainly due to laziness |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| am did some strength. then did the big loop on the farm rds. they were a little rutted from all the rain we've had but i felt good and kept the pace peppy. 40 push ups w/ door gym + light core and work on stabilizer muscles, 6.9, no watch |
| Saucony Guide 5 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.50 | 5.75 |
| am good drill session @ the gym. 2 warm, 2 sets of butt kicks, bounding, high knees, high knee skipping @ 200m sprint w/ a stride between each, 3.25 cool |
| Saucony Kinvara Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM Nice peppy run up 100S to 40 and back on the farm rds before preparing a huge feast for family & friends. Happy Turkey day! 7, no watch
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| Saucony Guide 5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| so much turkey yesterday! Slept in and then went skiing with Lacy in the afternoon. Nice to get up on the mountain, first time this season : ) skiing, 2.5 hrs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM My groin was giving me issues yesterday after skiing, so I did an out & back to Potter ln on the farm rds. very easy. Think I'm gonna have to start some rehab.
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| Saucony Guide 5 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM I think just pushing the pace too hard, too quick over the past 3 weeks and not stretching enough has really aggravated my psoas, adductor longus and/or gracilis. Not really sure which one is the culprit, but all the research I've done points to these muscle groups. Takin it easy this week with some light stretching, then add in some light resistance after that. Gonna play my runs by how my body feels. Today was biking. Road bike, 1:07 hrs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chillin |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM Went up 100S around the block and back 4, no watch
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM stretching & core & hip stability exercises
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM Stationary bike, 45:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Felt tired form yesterday, so nothin today |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just stretching |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Stationary bike, 1:00:00. Avg. HR 121 Hiking with Griffin, 1:00:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM 60 push-ups, stretching & core & hip stabilizer exercises
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Think I'm comin down with the flu or somethin. Nothin today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Powder day @ Sundance. One of my best days in a long time! 4 hours skiing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Flying to San Francisco |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Big cross train at the hotel gym with lots of jumping jacks, jumping lunges, mtn. climbers, curls, tri-cep curls and shoulder pressing. Wlaked around the farmers market for about 3 hours after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM Ran around downtown and along Embarcadero St. Lots of runners out. I'm gonna guess 5 miles. 5 in 38:00
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| Saucony Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lots of walking in Golden Gate Park and Japantown |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1505.40 | 0.00 | 115.45 | 14.60 | 1635.45 |
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| Saucony Tangent 4(2) Miles: 114.10 | Saucony Guide 4 Miles: 100.45 | Saucony Kinvara Miles: 234.25 | Saucony Tangent 4 Miles: 175.55 | Black Crocs Miles: 184.80 | Griffin Miles: 104.90 | The North Face Fire Road Miles: 180.95 | Saucony Mirage 2 Miles: 235.40 | Saucony Guide 5 Miles: 317.95 |
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