| Location: Farmington,UT,United States Member Since: Feb 25, 2010 Gender: Male Goal Type: Other Running Accomplishments: 10K @ 29:00 in 2010 1/2 Marathon @ 1:10:44 in 2010 5k @ 14:20 in 2010 Short-Term Running Goals: Run road 5k at 5:40 pace after 16 mile workout Run road 5k at 5:20 pace after 10 mile pace workout Run road 10k at 5:30 pace after 16 mile pace workout Long-Term Running Goals: Full Marathon: Finish under 2:30:00 Run 5k under 14:00 Run 10k under 28:30 Longer term: Run Marathon under 2:15 LIFETIME: Marathon @ 2:12 10k @ 27:45 |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Wave Rider 11 Lifetime Miles: | 28.00 |
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| | Slow miles | Fast miles | Total Distance | | 512.00 | 247.20 | 759.20 |
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| Night Sleep Time: 59.50 | Nap Time: 0.50 | Total Sleep Time: 60.00 | |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.20 | 6.20 |
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Blastoff run: 2 miles/13 minutes Shakeout: 4 miles/30 minutes Foot ok, sinuses clearing,
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| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
| 5K race 1st place, 14:30.1 some knee pain before race |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| 3k race, 3rd place, 8:24 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 4.00 | 9.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 4.00 | 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.00 | 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 7.00 | 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 4.00 | 17.00 |
| SKEETS Time: |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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simple run
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.50 | 0.00 | 11.50 |
| 7.4 minute miles, mostly road, some trails. Toe acting up, need to do strength training and possibly therapy No aerobic challenge today, just putted along to get in some miles. Did coach's warmup until football people kicked me off because "no one should be on this field." special |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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once again, a very chill recover day. 45 minutes = 7.5 minute miles quads need some tlc! beautiful day, 52 degrees |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Night run, 70 degrees, dark. Ran pretty well, left quad started acting up a bit so I took it pretty slow. The run took me about an hour. I had fun getting lost in the island and doing some errands along the way. Good run overall. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 50 minute run, body getting back to normal. Lots of slopes, good coordination and reflex workout. About 45 minutes Nike Pegasus, 280 miles. I got lost up on the slopes next to logan canyon. I was looking for a trail I can see from the road that hooks up with the trail by the old dam. I couldn't get to it and kept hitting dead ends from dear trails. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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About 50 minutes in the rain. Fun run with slopes and curves and trails, gotta love visits to Davis County. New shoes today: Wave Rider 11's. An older model for about $80. The reviews say they should have 500 miles, but most individuals report less than 300. Bummer, I need to research next time, but I had store credit so this'll do. I don't wear out shoes as hard as some people... maybe because my feet are so big. Knees felt impact, maybe because of the cold(55 degrees) and maybe because of the hills. My heel contact felt much better on my right side and my hips felt great. WR: 7 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 2.00 | 8.50 |
| First fartlick run of the year. I got some hills in, but mostly focused on getting maximum efficiency with my arms on the effort pushes. Felt great. A little tight still in the quads, but everything else is loosening up, even without an ice pool. It's pretty good. I followed the rouge trail that opens up shortly after the connection to the new neighborhoods outside of green canyon. It's a nice, curvy trail with little rises to keep ya busy. Cars were very nice to me today. I guess after 7pm most people are outside for pleasure. Pegasus 288 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
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55 minute run. Surprisingly fast for an off day. 61/2 minute miles. Weather was great and I felt my stride open up even a little more. I did have some pain kindof all over, but it felt better as the day went on. I feel like my right foot has been compensating a lot for my surgury over the past year and the effects are just beginning to show in some tenderness and stiffness in certain areas. I want to overcome the weakness and lack of flexibility, and I know how to do that. But I'm still not sure if anything will take away from the pain during running except ibuprofein, but that won't really help me fix the form. I may need inserts or just cut off part of my foot. WR11: 15.5 miles 15 minute ab workout, nothing new
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 4.00 | 12.00 |
| Up the canyon today, 80 minute run with some light pushes here and there. I don't think I'll ever understand bikers. I bet they are great people off the trail, but they can really get on my nerves. I guess that's why I never got into the sport. 70degrees. I am still more sore than I would like to be. I think I need to integrate the training room into my routine and take my off days a bit slower. Overall for my fitness to improve I need to get to the weightroom 3 times a week and and take care of my feet better. WR11: 27.5 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 6.00 | 9.00 |
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Great run today. I ran a mile trial on rough terrain and ran 5:17. I was hoping for well under 5, but I may need to check the mileage and not run most of my miles before I do the trial. Everything is feeling better though and I feel that my toe is softening up. 55 minute run, about 6:30 minutes/mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Blood donation day, once a year. Wahoo! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 1.00 | 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
| Hard day... I got lost trying to navigate the bonneville trail. It is a great run, but somehow someone has taken over the mountain slopes between dry canyon and logan canyon... it is all fenced off. I got a lot of scrapes, but found some new areas and I think I can get above it this next time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| recovery day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 6.00 | 12.50 |
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90 minutes with Jake, he is doing really well. We were able to sustain under 6:30 going up Logan canyon and did some great work in 90 degree heat. I felt very sore this day even though I iced after and did some ab work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| recovery day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.50 | 11.00 |
| Had a good go at the mile run. I ran 10 and a half miles averaging about 5:45 per mile. I started rather fast, as quick as 5:15 miles so I must have ended with 6 minute miles. I need to work into that one. I hope I can be down to 5:00 miles in August. It shouldn't be hard, I just need to get my aerobic base better. Swimming will be key in that, I hope I can do it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 4.00 | 14.00 |
| Canyon run. Went up dry canyon as far as I could. I am always surprised by how running uphill makes the downhill seem longer than if I had walked. Luckily that canyon is amazingly beautiful and I can enjoy it in almost any circumstance. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.50 | 5.50 | 15.00 |
| Ran with Jake out to Bountiful. It was very hot and we went hard enough that we were puffing most of the time. We jumped in the pool and did 10-12 reps down the lane. We both felt pretty good in the water, our arms tiring first. Jake beat me in our last rep which we raced. Awesome. Went back slow, took about 45 minutes with water breaks. Good old high mileage and summer fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Recovery day with Kyle. We both didn't feel too good so we headed past the golf course, first dam and back. A great maiden voyage with my 910 NB shoes. They work a lot better on trails than on flat surfaces. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 7.00 | 18.00 |
| Fast run in the morning down to Providence and back. I made great time. 24 minutes to main street and 50 minutes total, different route back. Went nice and slow in the afternoon focusing on breathing and getting stability and working my muscles out clean. My shoes are great and I am finding how to recover day to day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Run up the canyon. I also did my mile trail. I must be very tired because I ran it in 5:30. Amazing and slow. It was a very rugged trail, but I think I need to have some more recovery before I try to do any times with race effort. Ran a ways barefoot, I realize that my feet have been doing a lot of compensating for old injuries. Hopefully I can stabilize by strengthening muscles and getting a healthy caulous. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Running at bear lake. Ran with 5 pushes, went very well. Second day in my new balance. They don't do too well on roads, but for stabilizing on trails they are great. Fit fine with socks, a little big without. My knees are getting a little toughened lately. It may be the lack of cushioning on this new pair. I will try to limit my runs to trails in that pair, I may also try an insert to soften things. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 6.00 | 18.00 |
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AM: 14 miles: Up canyon with Dan. Followed the cliff trail and found a new yet steep path to extend the milage. It was way good to get with someone who is consistent. Dan has really been a hard worker and he helps me want to be a more versatile athlete. PM: 4 miles: Ran up Green canyon to meet friends for a fire. Nice and slow with form work on the hills. Fun, fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| 1600 repeat on track: 4:50 All I need to do is shave off 20 seconds for my average. The run was good, I wasn't too stretched for that time though I did start with a 5:20 pace. Evening run was good, rather sore for a monday, such is life with peak mileage. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| MOUNTAINS, hiking |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| Mountains, hiking, running |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
| MOUNTAINS, hiking, swimming |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| MOUNTAINS, hiking |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 9.00 | 15.00 |
| MOUNTAINS, hiking Afternoon run: good pace for how far I went. 65 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 7.00 | 18.00 |
| AM run 12 miles in 90 minutes. Went up the canyon following the fire helicopter. Did my mile repeat on mountain course and was about 5:17. I'm not really improving there. I must be faster or the length is wrong. I hope I can go sub 5 either way, though it is quite hilly. PM run had 4 pushes. I felt really good today. It was good to have ice in the morning. I'm getting faster on pushes though my aerobic needs some support so that I can go longer. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Got sick today. Burger King. Never again. I think I was sick before I pondered running and puking my meal. That was a bad idea. I felt great after though. Anyways, it was pretty dark so I just stuck to about 7:30 miles. I lost track of my timing as I looked for bushes and bathrooms along the way. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.50 | 10.50 |
| Great workout coach! I got a little faster on the last 10 minute push. I'm starting to get that rhythm for my strides and to feel ok going sub 6 for several miles. 5:50 usually, sometimes faster. Not bad for on the road. A little slower than ideal hour push time, but equal with my attempt earlier this year and i was working on breathing. It was great during the 3 short pushes to really pump hard and run about 4:40 pace. It has been awhile and my aerobic work is starting to show fruits. I thought a lot about how far I have to go still but I'm positive I'm not wasting time. One more week of aerobic work, then three weeks incorporating my stride. The last set will be strength and stride length to finish off my summer training. In all of that I need some intense bike work, swimming, heavy core work, and some real improvements for my mile splits. I will run the 5k in two weeks and hope for 14:30 with the adjustment. I then hope to go under 15 at the sugarhouse course after two more weeks. it is so nice to have shoes I can run races in. Sugarhouse will probably be flats, I remember some concrete in there. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 7.00 | 17.00 |
| Run up the canyon. Felt good except for getting lost on an overgrown trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 6.00 | 16.00 |
| Warm up 3 miles. Mile run on the track. Lap splits: 68, 70,70, 74 I wanted 4:40 and got 4:42 for the 1600. I must have tensed up on the last 400 cuz it was pretty slow. The 12 mile out and back was great. I was pretty thirsty in the heat, but it worked out very well with a couple small 6:00 mile pushes in there The end of August I need to run 4:32 pace for a 5k Also I plan on running 12 miles in one hour on flat roads. Big goals, but so is a 14:40 5k on a course that I ran a 16:05 in high school. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Recovery out to Providence and back, Toe getting worse, it must be arthritis. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 8.00 | 16.00 |
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Two runs today. 4 pushes of varying intensity. I was pretty wasted by the end of the 20 minute push. It was windy so I kept getting bugs in my eyes which made it hard to finish hard. I worked a lot on making my breathing work for quickness. PM run was very nice. It rained on and off and I did four sets at 8:00, 7:00, 6:00, and 5:30 pace for my miles. It was great to switchup my breathing from in 4, out 4 to in 2 out 2. This is a great workout if I am sore and need to get some recovery while still feeling out my power systems. Also good for a nightime run because it is somewhat slow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| A nice off day up the canyon. I took my New Balance shoes and cruised up to the Hydropark to do the warmup. I then went to second dam and back with a weight workout to finish the day. It has been a longtime since I got to the weightroom. I felt pretty strong but that may have been because most of my muscles are fresh. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Night run with Dan, was great to loosen up after tubing. Lots of rocks though and little light. I did see an awesome meteor though. Red with blue sparks, very cool and rare. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 16.00 | 22.00 |
| Morning run with the guys. It was pretty hard on me for some reason. I guess we averaged 6:30 miles but I had some trouble with my groin in the beginning and it has been a long week. Hope to hit 90 real miles next week and 100 with cross training. Also do the drill twice, run a race or mile repeat work out, 2 weight sessions, and one 2hr run with 3 to a days, cross training included. wahoo PM was a nice bike ride to do some deliveries. My car died today so I will do some biking every day. Hills are very rough on my calves and a great stretch for my lungs. I can do harder muscle work on the bike without risking injury. That should boost my lung capacity and overall fitness. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| add 10 miles for the many times I biked this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
| Workout got short due to work. Ran 3 miles slow then I ran hill intervals. All my systems feel strong. My arms can use a little help, but things are getting better. Thighs tight, just need to get better push off, balance, and rapid steps. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 10.00 | 18.00 |
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12 mile AM run. Ran a couple miles on grass. Barefoot helps to see what is really going on in the system. My feel muslces need to get stronger so I think i will do two runs on grass a week. Hopefully i can reach 10 miles and maybe get barefoot on trails or something. Ran the mountain mile in 5 minutes 4 seconds. It was great! I felt lots of pressure on the last hill. My breathing was ragged, it was hard to move my arms, and my legs were dead but I was going faster. it's good to know I can even get that energy out! I recovered surprisingly fast considering the effort and finished with and out and back up green canyon. 6 mile run out to my car later; shakeout
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Slow morning run. Out and back to providence. Felt great most of the run, but needed water at mile 10. Found some at the park below Reeder's. Nothing new here, but I did run across Providence canyon and found the zip line. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 3.00 | 11.00 |
| Ran with Dan out to HP cemetery. Good slow run and an excellent weight session. Did abs, quads, ball extensions, and pushups. Swimming with Nate, 5 laps |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 18.00 | 8.00 | 26.00 |
| Haha, I got lost up Right Hand Fork. I mean to run below Mt. Logan and come back down to Logan Canyon but I got sent east instead of North. I would have been ok and want to run the 30 mile version, but I need energy in the middle of the run and I ran out of food. I got a ride back down the canyon once I hit the wind caves. I felt great going up. I was able to meet my goal of not stopping until I hit the meadow. It was very difficult to continue and I had to take small steps for awhile. The group I kept running into motivated me not to stop. It will help if I go earlier and use better form along the way. At least to mix things up. I found lost paths with rattlesnakes, stinging nettle, and amazing views on the west side, but I failed to find a north west path from mt logan to the canyon. It will be steep but Im sure its there and its better than spring hollow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 10.00 | 20.00 |
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Another grass run. Feels like I can get a little more stable as I go along. Also did the three mile prep and 1 mile run on the track. I was considering my goal pace 4:32 for a 1600 but decided that 4:36 was more realistic. Had I followed grandpa I would have made it but I was just a little shaky on the turns. I kept slowing down, there was a little wind and I am still in trainers at altitude, but I ended up square at 4:37. I felt really good. Mondays have been miracles for me. Slow miles= 3run + 7 hard bike workout in the PM
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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I'm finding I need more flexibility in order to extend my lower leg when i am pumping my arms. that way my shoulders flexing does not impede the length or momentum of the action Went up the canyon. After 1 week, my black belt training has gone from 60pushup/sitsups to 85pushups and 100 situps. I am getting a little better. If I can finish this goal this month then I will go for a straightup 100/100 next month, no changing between reps |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 16.00 | 20.00 |
| AM: 9 miles, slightly faster pace with 3 pushes up Reeder hill. Nothing special PM 11 miles Ran 3 pushes for 10 minutes @ 3.5 I'm getting a lot quicker and finding an efficient 3 in 1 out, 2 in 2 out variation to keep up the momentum Right now it looks like I just need some flexibility and mobility to get my legs faster. I could also use a little more core leg muscle. I have felt weak in the quads and some acl pain Finished 4 one minute pushes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Cool, cool Grass, pavement, slow, nothing special here except my longing to join the children playing soccer on my field |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 11.00 | 18.00 |
| AM run: Ran the canyon mile in 4:55. My goal was 4:50 but I went pretty good and didn't finished too fatigued. I also do a black belt set and grabbed a gu before finishing off my time with an extra half hour PM run: fast with Mike, Kyle and Jake looked good. It was an good pace:6:30, but I still had some left for the time trial. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 11.50 | 16.00 |
| Time trial: PM run: recovery at 7 minute mile pace with the guys. I felt a lot better and got in a good drill at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 4.00 | 15.00 |
| PM bike ride + 3 mile run AM felt great. I still have to work on my shins, but I think I will be better with my new shoes. We took it normal breathing pace up the canyon and then slowed down a little coming down. It was good to take a break and get in the drill with the team. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 9.00 | 9.00 |
| This was a good run... Out to Providence, then some repeats up oldmain. I had some intense quad problems in my left leg later that day. It was hard to walk straight, but it went away. I am feeling a little more confident with my breathing this week |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 512.00 | 247.20 | 759.20 |
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| Night Sleep Time: 59.50 | Nap Time: 0.50 | Total Sleep Time: 60.00 | |
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