| Location: Sandy,UT,USA Member Since: Jan 01, 2008 Gender: Female Goal Type: Boston Qualifier Running Accomplishments: PR's: 50 Mile 13:07 (Pony Express 2010), 50K 8:35 (Buffalo Run 2008), 25K 4:02 (Buffalo Run 2006), Marathon 5:09:12 (St George 2008), Half Marathon 2:28 (Provo 2008), 10K 1:17, 5K 27:54
Short-Term Running Goals:
After 1/9/2010 - I am taking a year off from marathon length distances and focusing on building up my base speed on half marathons and shorter distances. 2010 Speed Goals: - Build up my base speed on training runs to 10 MM miles or better
- Half Marathon - break 2:05 (9.5 MM avg)
- 10K Goal 1 - break 1:00 (9.67 MM avg)
- 10K Goal 2 - break 55 minutes (8.87 MM avg)
- 5K Goal 1 - break 26.35 minutes
- 5K Goal 2 - break 25 minutes
Long-Term Running Goals: Long Term Goals: - Complete a 100 Mile race
- Complete a 100 K race
- Break 12 hours in a 50 mile race
- Run all portions of the Wasatch 100 course
- Break 5 hours in a marathon
- Break 4.5 hours in a marathon
- Qualify for and run Boston
Personal: I need to figure out something inspiring or funny to write here. For now - I'll let the suspense build.
For further unexciting information on my life, check out my blog: Adventures in Running
Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1232.18 | 42.70 | 5.10 | 0.00 | 1279.98 |
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| Mizuno Wave Alchemy 8 Miles: 77.10 | Vibram FiveFingers Miles: 44.70 | Brooks Advantage Miles: 104.85 | Mizuno Wave Ascend 3 Miles: 15.00 | Brooks - Water Resistant Miles: 63.35 |
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| Night Sleep Time: 22.00 | Nap Time: 0.00 | Total Sleep Time: 22.00 | Weight: 146.00 | |
| | 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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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.50 | 0.00 | 0.00 | 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.00 | 0.00 | 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.78 | 0.00 | 0.00 | 0.00 | 10.78 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Lost Dutchman Marathon |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| North Mountain Park Trails |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.08 | 0.00 | 0.00 | 0.00 | 6.08 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.16 | 0.00 | 0.00 | 0.00 | 6.16 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.57 | 0.00 | 0.00 | 0.00 | 31.57 |
| Buffalo Run 50K 8:25:23 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.62 | 0.00 | 0.00 | 0.00 | 22.62 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.47 | 0.00 | 0.00 | 0.00 | 4.47 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.66 | 0.00 | 0.00 | 0.00 | 4.66 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.78 | 0.00 | 0.00 | 0.00 | 1.78 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.65 | 0.00 | 0.00 | 0.00 | 13.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.79 | 0.00 | 0.00 | 0.00 | 6.79 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.29 | 0.00 | 0.00 | 0.00 | 11.29 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.27 | 0.00 | 0.00 | 0.00 | 6.27 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Hysterectomy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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I did some long slow walking today. It felt good to be moving.
Just to provide some starting history (more to follow)....
A year or so ago I decided to try and become a 'runner' instead of a walker who occasionally runs. I have never had speed, but hoped to get faster as I got more comfortable with running. In 2006 I went through a divorce and my daughter got married and moved to Italy. Living alone was quite an adjustment (my son was staying with his father then) and I put on quite a bit of weight dealing with depression and eating out all the time.
In 2007, I was some pictures of myself after running the Ogden Marathon and realized I was actually overweight and needed to do something about it. In July, I joined a personal training gym. I was at 34% bodyfat and 170 pounds. I thought I was used to working hard, but found out that I was just used to training a lot and not working to my potential (I'm still working on that). I didn't notice much difference after 1 week of training when I did the Deseret News Marathon, but in the end of August ran the Park City Marathon with my running buddy, Leslie. My goal was to try and run 100 steps, walk 100 steps the entire race - my longest distance doing this before was about 14 miles. Not only did I accomplish that (including some killer uphills), but about mile 20 I got a second wind and started pushing harder. When I finished, I had lots of energy left and realized the training was paying off.
The first week in October was the St. George Marathon. My previous marathon best was 5 hours 47 minutes and I wanted to PR the race and break 5:40. My dream marathon race back then was a 5:30. Well, I battled food poisoning the entire race and spent a lot of time in the portapotties, but ended up finishing in 5:24 and was so proud of myself. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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I am back to exercising now. I took 3 weeks off to recover from some major surgery and have been given the go ahead to exercise as long as I don't overdo it (which is hard for me to judge).
Tonight I went to the gym and did an hour of lower body weights. Then I did a slow 1 mile on the treadmill. It felt good to be running again. I felt like I needed a girdle because my insides were a bit tender - but am proud to have gotten in a good workout.
I am hoping the three week layoff provided my legs a long needed recovery from the past 4 years of marathons and constant training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Today I got up early and headed to Wolf Mountain for the first in a series of Xterra races put on by Striders. The race director, another injured runner and myself hitched a ride up the mountain on a 4 wheel drive cart and set up the aid station. It was available at 2 miles and again at 5.25 miles. The race was a 10K. The weather was cool and overcast with occasional rain. The course was very muddy. We were setup at the bottom of 1 mile of downhill switchbacks and the runners had to make a sharp right at the bottom without crashing into us - which was fun in the mud.
After most of the runners had passed us twice, I volunteered to police the first two miles of the course in reverse and pick up the course markers. I didn't realize the first mile was literally uphill, but walked it slowly and felt pretty good. I ran the last mile (slowly) downhill and overall felt pretty good. My arms were tired from carrying all the stakes and clothes I found along the way.
I talked to the race directors and am going to be the sweeper/course cleanup on the remaining races. They will provide me a backpack to load the stakes into which will help. That way I can get some trail runs in without paying race fees or worrying about going fast as I continue to recover. My friend Leslie might come along and help me with my duties. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Went to the track this afternoon to do some training since I never know when I will get tired right now.
My goal was to do 3 miles, alternating walking one lap with running one lap. After 2 miles I could feel my incisions pulling and slowed the last mile down even more alternating every half lap. Finished with two slow laps of walking.
I spent about 20-30 minutes stretching. I have not focussed on that as much as I should, so am going to stretch really good after training and use my styrofoam roller, The Stick and a lacrosse ball to make sure I get all the knots out each day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
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Walked to the gym after work and did an hour of chest, shoulder and back weights. Dropped all my weights by 20 pounds and none of them felt forced.
Rode the recumbant stationary bike for 25 minutes at an easy pace. As soon as I felt my stomach pulling, I quit and walked home.
(Note to self: Next time a trainer asks if you can spot him on 200 pounds worth of dumbell presses - get one of the guys to help instead). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Took a rest day yesterday to let my recovery continue from surgery.
Today marks 4 weeks since my operation. After work I went to Lifelong Fitness and did an hour of leg weights and then ran 2 miles on the treadmill at 12 min mile pace. No stomach pain today - but I stopped anyway. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Walked 3.5 slow miles tonight up towards Hill Air Force Base. I'm sure liking the nicer weather. The rain was kind of getting me down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Did chest/shoulders/back for an hour tonight (plus core and some simple abs). Then I ran 30 minutes on the treadmill (2.5 miles). Walked around my apartment complex between stretching to get my mileage up.
I found out today that in exchange for helping keep the pool maintained at the townhouse I am buying, I will be able to open the pool as early as I want - so I could start doing early morning swims. Maybe I might be able to do triathlons next year after all. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Pant, pant, pant...... I took a break after 8 hours of working (I need to put a few more in now) and went over to the paths at Wheeler Farm. I haven't been there since running a 5K with Leslie last November. It was nice to get outside, but it sure is hot. I really needed a drink by the time I got back to work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Went to the gym and did upper body weights for an hour. Then I walked up to Hill Air Force Base, down to the Clearfield Canal Trail (its short - but a nice break from roads) and then back home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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I think I did 7 miles tonight - about 2/3 of it running. I didn't take a watch - but was out for 1 hr 45 minutes. It felt good to be running and moving. I listened to a couple of the Trails and Tribulations podcasts while I was out and started thinking about the 50 mile road ultra I am planning for October.
I think after the Park City Marathon - I will try and do another half marathon that afternoon on the Jordan River Parkway and 15 miles the next day.
Leslie - we should do the Rail Trail for a loooooong time the last weekend in August.... I head to Europe after that, so will only be doing shorter runs while I am gone there. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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I walked to the gym tonight and did an hour of chest/shoulders/back lifting. After that I walked home and then over to Northridge High School's track. I ran a mile on the track barefoot - alternating between the track itself and the grass. Then I did another lap working on sideways and backwords motion for balance and then ran the bleachers for a while.
I think I am about 90-95% recovered from the surgery and am feeling really good and excited to get back to the trails. I have my running gear all packed for a trail run tomorrow afternoon with Leslie on the Cottonwood Canyon Trail. I think the rest I was forced to do after the surgery helped refresh me both physically and mentally.
And now - off to bed to read my latest copy of Trail Runner magazine that came in the mail today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Picked up Les after work and we did the 6 miles of the Cottonwood Trail together. We hiked the 3 miles uphill and visited as we ran. It took a little over an hour to get up. Then, we ran down and finished the entire run in 1:35.
It felt so good to be back on trails and running again. I was really 'hungry' after my forced layoff and today felt absolutely wonderful. These are the kind of days that make the drudgery training days all worthwhile. Lots of sun (ok - it was a little bit hot), good friend, good trail, ice water, a beautiful stream to run by and not a lot of road noise.
Thanks, Leslie! (I did get my snowcone - and didn't have to wait). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Went to the gym tonight and did an hour of lower body weights. I am within about 10 pounds of my pre surgery weights on each of the different exercises - so strength is quickly returning.
I also stopped by Striders and bought some new trail running shoes. I then walked around the area and worked on breaking them in. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| I wasn't really planning on running today, but finished reading Trail Runner magazine and couldn't help but feel encouraged to get out and do one of my usual runs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.55 | 0.00 | 0.00 | 0.00 | 6.55 |
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I picked up Les at 3 p.m. and we headed up to the Cottonwood Canyon trail. It was pretty hot out, so we hiked up - but tried to run anywhere the trail was reasonably level or only a slight uphill grade. Leslie always finds someone she knows on runs, so she spent some time at the turnaround visiting.
When we headed down, Les was being conservative and I was bombing the trails at a pretty good clip for me. After about a mile on the downhill, I started to get what I thought was a sidestitch. I tried to run through the pain for the next mile and a half - at which point Leslie caught up to me. Right around then, a lightbulb appeared in a circle above my head and I realized that what I thought was a sidestitch was my body telling me that I had overdone it from the surgery. I walked the remaining mile or so in, holding my ribcage with as much pressure as I could to relieve the pain and discomfort.
It was a great run - right until the point it got miserable. :) But, I'm glad I did it. I will go to bed early to rest before I head up to sweep at Snowbird tomorrow morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Xterra Snowbird 8K (5 Miles) 00:01:30 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I went up to Snowbird this morning to help Striders out with their Xterra trail series race. The race started at 8 a.m. and I started a few seconds later. I was the sweeper on the race - which means I was actually supposed to be the last place person.
Being last was a 'no pressure' situation - which is good since I overdid it yesterday and am still recuperating.
I carried a backpack and walkie talkie and was supposed to pick up signs and tape as I 'swept' the course. This slowed me down a little bit - but gave me a better workout.
The course was beautiful. Lots of water and mud and snow to run through. It was a tough uphill course in sections but the singletrack was nice. I talked the last place finisher in when he was struggling on the longest uphill section. It was his first race ever. He felt better when I told him it was one of the harder courses I had ever run.
I helped take down the race gear afterwards and was rewarded with a huge box of Tasty's donuts to feed my bottomless pit of a son.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Rest day yesterday (if you call packing 'resting'). Tonight I went to the gym and did an hour of chest/shoulders/back/core. Then - on to the treadmill. 1 mile warmup. 4 x 1/4 mile repeats (6.0, 6.1, 6.2, 6.3 mph) with 1/10 mile rests. 1 mile cooldown. I also went back to Weight Watchers and weighed in tonight (of course, I kind of cheated since I didn't hydrate while running or afterwards) and was down 4.2 lbs from where I was the last time I went in February. I am still 5 pounds above where I would like to be by St. George - but know that my diet was pretty bad since the surgery until yesterday - so am focussing again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Leslie called last night to see if I was still alive - so its time to post again. I've been busy helping get ready for my neice's wedding and participating in the wedding day. I'm sure I got a lot of mileage in - but nothing I tracked.
Since this is my last weekend living in Layton, I decided to run some of my favorite trails. I ran from Fernwood Park in Layton over to the Wilderness Park in Kaysville. Then I ran a loop of the Wilderness Park. I think it was a pretty hot day out (just kidding), so started soaking my hat as I passed streams after that to keep my core temperature down. Several people mentioned seeing rattlesnakes, but I only saw some of their tracks.
I then headed back across the mounting on the Bonneville Shoreline Trail and, when it dipped down into Adams Canyon, I decided to go to the big waterfall in the back of Adams Canyon. At this point in time, I started walking the uphills - which is most of the way back. I was kind of worried about running out of fluids - and didn't bring a filtration bottle.
Some nice people shared some of their snacks with me when they saw me enjoying a lovely gu packet. I walked under the waterfall for a few seconds - but my feet were feeling hypothermic from the snow melt water. As I had run today, I decided my mizuno trail shoes were probably past their prime. I was starting to feel bruising from rocks through the right sole and had slipped a little bit.
I started across the water to head down the canyon, and as I came out, my foot (darn those shoes) slipped on the last rock and I bashed my left knee in pretty bad on the big rock in front of me. I ended up seated in the water, but it was only ankle deep. After the shock wore off, I got up and started down again. The kneecap started turning lovely colors and I ended up with four nice cuts on the knee - but they didn't bleed for long. I was able to run about half the way out and across the BST to Fernwood Park again. The knee was sore, but not severely sore. Besides, there wasn't much choice up there but to make my own way out.
Cleaned up the legs and am now icing and bandaging the knee. Today is not the best day to live in a 3rd floor apartment. The stairs are a killer. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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I went to the gym this morning and did an hour of lifting for arms. I had intended to get up early and joing a group running the Indian Trail - but didn't sleep well from the ache in my knee and bruises on my inner leg - all from falling on a trail run on the 4th.
Later - I decided to run a half marathon on a treadmill, but since every step hurt both legs, I decided to put that off.
Tonight, my legs felt a little better, so I did a nice 5 mile walk. As long as I didn't push hard, it didn't hurt. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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I'm just guessing at my mileage tonight. My son was doing a 14 mile training run, so I leap frogged him in my jeep as a portable aid station. I would drive 2 miles ahead, run back to meet him and then back to the jeep. I did a total of 90 minutes and was averaging about 11 minute miles according to his GPS.
Interesting experience. The teenage turkey had a rip in the groin of his running shorts (compression type under nylon) and I sewed it up a while ago. He forgot that he tore it out again and was having some wonderful 'chafing' with some of his body parts. Being the nice (sucker) mother that I am, I climbed in the back of the jeep, he climbed in the front, and we traded shorts. Left me with a nice refreshing feeling the rest of the run. :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
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I went to the gym and did an hour of upper body weights. After that, I did one hour total running.
Mile 1 13:58 (all uphill and warmup)
Mile 2 10:40
Mile 3 10:45
Mile 4 10:49
At that point, the knee was starting to hurt, so I walked the last 3/4 mile. I've stretched well, but will ice my knee and ankle tonight because people at work pointed out they were pretty swollen. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Took a coworker running around Wheeler Farm in the heat. He wants to start running and get so he can do a 5K. Let me tell you - it was hot. I've been resting my knee the last two days - but it still hurts on the downhills.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I am giving myself credit for hundreds of stairs. Moved out of my 3rd story apartment and into a 3 story townhouse - so hundreds (or so it seems) or trips up and down stairs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Not sure of the real distance since I just moved and don't know the roads and can't find my Garmin yet. I ran/walked at 8 minutes running, 2 minutes walking cycle for an hour. Headed up 8600 South and later on 7th East I got in some really good uphills. The knee is feeling better - unless I push too hard.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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I will actually be a 'day behind' a lot of days because I don't yet have any internet connection at my new townhouse. I walked to work this morning and will be walking home this afternoon and then either running or biking tonight. Walked 4.6 miles to and from work today and then did another 3 or more miles in the subdivisions around my new home to try and find some new routes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| I ran the Little Cottonwood Canyon Trail last night (Tuesday). I decided to conquer my hatred of running uphill, so ran 100 steps/walked 50 steps the entire uphill and made it to the top in 53 minutes. Visited with some bikers for a few minutes, then took a nice easy run downhill. Total round trip time 1:31:32. Then I walked a little, paved side trail for 1/3 mile as my cool down and to do my stretching.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I ran up 7th East from my townhouse to 106th South and back. On the way back, I stopped in at a Gold's Gym and signed up for a 3 year membership. It is only a 12 minute run away - so nice and close. Les - I'm running into a tough problem - all my running packs are getting too big. LOL. I'm going to have to cut off some of the belts and make them shorter so that I don't have all the excess webbing hanging off.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ran with Stephen around Wheeler Farm again during lunch. He made it almost the entire way without walking. After 1 loop, we did a smaller loop. It was a lot cooler today. I think I have converted him to running (but only the sane version). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Did my long run this evening. 15 miles on the Jordan River Parkway Trail. Boy - the was hot. For the first 11+ miles I ran 8 minutes/walked 2 minutes. My left knee started bothering me then, so switched to run 5 minutes/walk 5 minutes for the remaining time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I went on a beautiful run with Laurie and Leslie and Odee in Millcreek Canyon this morning. It was a new trail for me and one I really like (now I have to find out how far it goes). I felt speedy in comparison - but was just having a smooth run. Les & Odee did 4 miles, Laurie did 5 and I did 6. It was nice and cool and that felt really good (until I had to drive home in a jeep with no top and soaked seats). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| I'm not sure of my 'real' distance to put down today. Biked to and from work (2.3 miles each way). Walked a mile to the gym. Did 40 minutes (2 miles) of intervals on the arc trainer. 5 minutes on the Stairmaster. Walked a mile home from the gym. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Not sure of a good distance to put down since I biked about 21 miles today. I am doing 3 miles of biking = 1 mile of running. Does that sound about right? My butt was sore, but my knee felt good. It sprinkled and rained for part of the ride which felt nice while it was happening, but actually made it feel hotter afterwards because of the steam I could see rising from the pavement.
Had a nice visit with Leslie tonight. She is hanging in there.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| After work I saw that the pool at my condo complex was empty, so went and swam laps for 16 minutes. Boy, I felt out of shape - I don't think I've swum in over 4 years. Plus, I was trying to learn to breathe to the left and that made me feel like an alien. It is so ingrained in me to breathe to the right side and if I ever want to do triathlons, I know I need to learn to do both sides. Tonight, I went and ran a new section of the Jordan River Parkway Trail that I have never done before. Started at about 9800 South and headed south. Round trip, this section of the trail is only about 5 miles total. Dang - it was hot and the heat really slowed me down. I guess I should either drag myself out of bed earlier or run later to get it a little cooler.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.56 | 0.00 | 0.00 | 0.00 | 6.56 |
| Things got really stressful at work and I ended up in a depression and really bogging down. This afternoon I decided I had to get a run in, so called Leslie and arranged to meet her after work. We did 3 miles out on the pipeline trail and then headed back. Les had already done a hike earlier, so told me to go ahead and then run a mile or so down the road and she would pick me up. Unfortunately, about 1/4 mile down the road, I found a poor, lost, panting huge dog and decided I needed to find its wayward owner. But, as a bonus, I got fed dinner and had a haircut from Leslie.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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Decided I was going to beat this depression - so packed a bag last night and dragged myself out of bed early and ran to work and then around the 'big block' (2 miles turning at each stoplight) that I work on. Les, decided I didn't need to buy a weighted running vest - just carrying a backpack full of clothes and food was pretty heavy. Down 1 pound from yesterday. 2 to go to reach my latest goal! ____________________ Speed walked home from work (a lot of it is uphill) - tried to stay under 13:30 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rode my bike to and from work and on errands (even found some killer uphills). - about 6 miles Later, I walked a mile to the gym, did a hard leg workout on the weight machines, and walked a mile home from the gym. At that point, I realized my keys to the townhouse were still back at the gym, so walked back to the gym to get them (grumbling all the way). Luckily, someone was nice enough to give me a ride home at 10 p.m.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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puttered around a bit today walking errands. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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I did the Crest trail with Leslie and Laurie this morning and did about 17.3 miles there. It was great running weather - not too hot. We waited at the top of Puke Hill for the 'men on bikes' that were with us - then didn't see them again after that. I was enjoying the trails and started feeling pretty good, so took off on my own after about 3 miles. The wildflowers were great, butterflies and hawks were gorgeous, even got called an ultramarathoner (yes!). I think the from about mile 8-11 I had this big grin plastered across my face. When I made it to Millcreek Canyon, didn't see anyone else from our party, so started running down the canyon until Les and Harold picked me up.
I picked up a knee strap to try today and didn't feel any pain during the entire run.
One of those days that make all the hard days worthwhile.
Tonight I walked 4.7 miles to Bajio and the grocery store. My knee was a little sore. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| No serious training today. I spent a lot of timing picking up supplies for our office picnic this weekend and going to pharmacies, so parked as far as I could from stores and then walked for a while tonight. I went to the eye doctor today. My right eye has always been very dry since I had lasik surgery - but lately there have been times (particularly in the night or when I wake up) when I feel like someone is stabbing me in the eye. It turns out that I have Recurrent Corneal Erosions and also Blepharitis. The pain is caused by my eye actually pulling off the top layer of skin on the eye. I went to 5 pharmarcies before one pharmacist called around to find me the eye ointment that the doctor wants me to use. I sure hope this helps - because there are days when I want to tear the eye out of its socket.....
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Walked to work today and found a bit of a shortcut that gets me off of 9th East and onto less busy roads. The plan is to run 2 miles at lunch, walk home, run to and from the gym. Later - walked home from work. Took a detour along the way and stopped by a swimwear shop and bought a water running belt. I ran for 45 minutes in the pool and was wiped out and then swam for 15 minutes. I am not sure of how pool running converts to real running - so am assigning myself 3 miles for that portion.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Ran the pipeline trail tonight. My goals were to run all but a few small stretches and do a negative split. I accomplished both. Mile 1: 13:05 Mile 2: 13:01 Mile 3: 12:19 Mile 4: 12:56 Mile 5: 12:55 Mile 6: 12:53 Mile 7: 12:08 I was pleased with the last 2 miles because I was really tired and had to jump off the path a lot to avoid bikers - but kept on pushing. Of the 7+ miles, I only walked 2/10 of a mile total.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Really lousy run tonight. I woke up around 5 with my stomach feeling like I had an ulcer, so ate some food and went back to bed. Dragged all day - thinking I overdid the run last night and needed to taper for the Provo Half on Saturday. I ran to Wasatch Running tonight and about half way there had to make an emergency pit stop a 7-11 (before things got messy) and from there on it all went downhill. I started walking at 3 miles and thought I would never make it home. Filled 200 water balloons for my office picnic tomorrow - but I'm ready to go to bed now. I'm hoping it is only a 24 hour flu - but if I feel like this tomorrow night - I won't even bother trying the half because it would probably do me more harm than good. Taking my pitiful self off to wallow in bed in perfect misery......
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Provo Half Marathon (13.1 Miles) 02:28:59 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.27 | 0.00 | 0.00 | 0.00 | 13.27 |
| PR Time!!!!! I ran the Provo Half Marathon this morning. I am very happy to have a new PR. The previous half marathon PR was 2:41 in 2006 - so I was able to drop 12 minutes. I have run the Provo Half 3 previous times and I was very disappointed in the organization of the run. I think they were scrambling to change the course because of the fires above Bridal Veil Falls - but after all these years I thought they could have done better. They suggested you come early on Friday and pick up your number and get a free GU - and I came within an hour of them opening and they had run out of GU. Not that I cared - its the principle of the thing. Race started about 15 minutes late. They decided they had to get the final buses out of the canyon - so tried to find ways to move them through 2500 runners. I finally went back and got in the port a potty line and decided to just run my watch time. We started at the top of South Canyon and ran 4.5 miles down the hills to Vivian Park. That was the first aid station. My knees were a little twingy - but never got worse the entire race, so I was happy with that. My goal was to run 8 minutes, walk 2 minutes the entire race and see how that felt. After Vivian Park, they put us on the highway for 2.5 miles. A lot more uphills than the previous course and my knees were not too happy about the concrete. Finally - another aid station at 7 miles. From then on we were on paths or parking lot and that was a lot easier on the body. Overall, I felt good maintaining that rhythm. I dropped down to 1.5 minutes walking after 10 miles and ran the rest of the way in from 12 miles on. My legs and body felt really good from 7-11 miles and so I know I am training in the right direction. I could have pushed harder, but this was more a pace test and a knee test and I am satisfied. It is really different this last year to finally be in a position where I am passing runners and surrounded by runners the entire race. My first years - I was usually in the back and alone the entire time. I had a potty stop at mile 7.5 and was able to catch and pass the runners I had been with at about mile 10.5. The last mile I was passing lots of people. That sure is a motivator! Overall - a good run. Average pace 11:14 (my goal was to average under 12:00). 1526 Calories burned.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| It was my turn to struggle. I've been battling depression and stress from work and a battle in my condo association. While eating my 1/2 pint of Cherry Garcia ice cream tonight, I decided that I needed to force myself to run 3 miles. So, put on my running clothes and headed out the door to a nearby park. 1/2 mile running warmup, then alternated 50 fast paces with 100 slower paces until the 3 mile mark. .7 mile cooldown. Average pace 12:11. Mile 1 11:18; Mile 2 10:27; Mile 3 10:34 I want to start pushing intervals again and get try and get down to below 10 minute miles on the average before the end of 2009. I am struggling to lose the 'I can't run fast mentality.' I think I have finally beaten the "I am not a runner" mentality - but need to force myself to not walk at all on runs of less than 4-5 miles. Did an ab workout and was stretching when my son called. He wanted to run/hike Timp the weekend after next, so I told him that I had to run Park City on Saturday, but would miss church on Sunday and do Timp with him (or way behind him). I leave on a business trip the next day and will be gone all week and then head off to Italy on September 5th, so it will be nice to have a day to spend with him.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Ran to work this morning. The plan is to run again at lunch and then run home.
Ran home from work this afternoon. Dang, it was hot! First time in a long time my eyes have burned from so much sweat pouring into them. My son is up for the night - so I'm enjoying having him around.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| I'm giving myself 11.5 miles tonight. I left at 4:30 and biked 33 minutes to Leslie's house (about 4.3 miles). I never realized it was almost entirely uphill - boy was that not a lot of fun ?!?! Les, Harold and I went up Millcreek Canyon and Harold took off biking in one direction while Leslie, Odee (the teeny dog) and I went the other way. We stopped every 3/4-1 mile to make sure that we gave Odee enough water - so our pace was pretty slow. We were going to go out for an hour, then decided to go to 4 miles, then decided to see how far the trail went and reached the end at 4.7 miles. After snapping a couple of pictures we headed back. It was a lot cooler then and I felt really good running. It was actually a pretty leisurely pace because neither of us wanted to carry Odee out if he got too tired. Spoiled dog - he had two women holding up ziploc bags of water for him! (9.4 miles on the trail).
All in all - a great evening (Les even gave me and the bike a ride home since it was dark). I sent Leslie off with my favorite foot massager and she was limping pretty bad - so I hope by now she is icing those heels.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| Easy day today. Walked 3.75 miles at a nice pace. Stopped at the gym in the middle and did an hour of weights for the lower body. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| I was not at all motivated today - but finally loaded up my camelback and headed out around 2:30 p.m. I ran down to the Dimple Dell Recreation area and hiked/ran to the end of the trail area up in Granger. Off the trails about 8.3 miles - I stopped to dump all the sand out of my shoes and then tried to figure out where in the heck I was and how to get home. Took a potty break at a 7-11 around mile 10 and put some ice in my running cap. Felt a hot spot on my left foot at 12.5, so stopped again and cleaned all the sand off my foot and running socks and that cleared it up. I was getting pretty tired - so took another potty break at Harmon's with one mile to go and picked up some post race chocolate milk, a steak and a mop. I'm sure I looked intelligent running home with a mop the last mile. I just heard Deena Kastor had something pop in her foot and pulled out of marathon. Bummer.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest Day Reflections: - Why is it on Rest Days I want to go running, but on Running Days I sometimes don't? I'll admit it - I like tight bodies. I've lost 30 pounds in the last year and I love looking in the mirror at the gym and watching my leg muscles show in definition during a workout. I also like as I walk up stairs to put my hands on my upper leg muscles and feel them flex. I've worked hard to get in shape (and still have a ways to go) and am proud of it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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The night before last I couldn't fall asleep until after 4 in the morning and felt like crap all of yesterday - so decided it would be wise to avoid working out. Today - my workout was fantabulous! I walked 1 mile/ran .3 mile to Gold's Gym. My plan was to start back on intervals. Last time I did them earlier this year, it kicked my butt to do 6.0 mph on the intervals and I walked in between. I decided today to do a ladder workout. Five minute running warmup followed by 2 min at 6.2 mph, slow jog in between for 2 minutes, 4 min at 6.2, slow jog again, 6 min at 6.2. At that time I decided I have gotten fitter this year than I thought and my heart rate was only in the high 140's during the intervals, so for the top and reverse I kicked it up to 8 min x 6.5, 6 min x 6.5, 4 min x 6.5, 2 min x 6.5 and then an 10 minute cooldown. I think I can push even harder because my bpm was only in the high 150's - but will adjust to this for 2 weeks before pushing up. Makes me wonder what I am capable of (in the turtle range). Then, I did an hour of chest, shoulders, back with weights. I don't know if it was because I was feeling good about the workout - but looking in the mirror I kept thinking, "Wow, girl, you are skinny and fit!". Most days I feel fit since I lost the 12% body fat, but not often skinny - so it was a great feeling. Walked the 1.3 miles home and stretched. Now off for some chow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| Nice easy run today. 13:43, 11:58, 12:01 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Park City Marathon (26.2 Miles) 05:24:06, Place overall: 160, Place in age division: 22 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Park City Marathon today. The morning started out a little stressful when I got on the freeway and found out I-215 NB was closed near I-80, so they backtrack us and wind us around and finally let us get on I-80 - but westbound. I finally got off at 1300 S and swung around and floored it up to Park City.
Talked to Ben VanB before the race and wished him well on his attempts to take 3rd place (he eventually did!). Congratulations Ben!
The start of the race was a little warmer than last year when there was frost on the ground. I decided to not wear a throwaway shirt or gloves and my hands were the only real cold items until about mile 6 when the sun was fully up. For those who have not run Park City - it is a loop course, so you start and finish at the same location, there are some trails, and the roads are not closed to vehicles. The real challenge is running at elevation and the fact that there are a lot of little, steady uphills on the course (more than I remembered). I talked to a few 50 staters in the starting chute - including one named Marcia from Texas who I passed at about mile 22 and then talked to again after the finish.
The race started on time. There were plenty of port-a-potties, but it would have been nice if a bunch of them were designated for marathoners only until after our race started because we were fighting for spots in line with half marathoners who started 15 minutes after us.
Again - I love the course, running surrounded by mountains and with lots of trails. This course is typically run slower than St. George or Ogden because of the trails and elevations. I found that the course was a little short, but didn't really mind (my garmin listed it as 25.88).
I was predicting an under 6 hour finish (last year was over 6:18). I knew I was not really as well trained as I wanted to be for a marathon, but also knew I needed to get some long training runs in before I head to Italy so I will be ready for St. George and the OV 50 miler. Leslie predicted an under 5:30 finish - which I didn't think was possible. My goal was to attempt to run 8 minutes, walk 2 minutes for as long as I could in the race.
Just so Leslie can say "I told you so"....
PR time....... 5:24:06
Now - back to my regularly scheduled report....
I haven't looked at any of my mile splits until now - that wasn't the point of my run - it was to see how long I could maintain a good running pace.
Mile 1 - 11:59 Mile 2 - 12:28 Mile 3 - 12:29 Mile 4 - 12:48 Mile 5 - 12:01 Mile 6 - 12:32 Mile 7 - 14:37 Mile 8 - 12:42 Mile 9 - 12:40 Mile 10 - 12:44 Mile 11 - 13:25 Mile 12 - 12:53 Mile 13 - 13:48 Half - (2:47:04) Mile 14 - 13:42 Mile 15 - 13:44 Mile 16 - 12:11 Mile 17 - 11:48 Mile 18 - 12:18 Mile 19 - 11:34 Mile 20 - 13:03 Mile 21 - 11:22 Mile 22 - 13:10 Mile 23 - 11:32 Mile 24 - 11:17 Mile 25 - 11:44 Mile 26 - 10:58
LOL - I can tell the miles when I took portapotty breaks.
Highlights of the race course (too many hills are not highlights):
Watching the sun come up, 5 hot air balloons taking off between miles 5 and 8, a cow blocking the path at mile 9 (a guy wanted me to scare it off and I told him I had faced down buffalo so a cow was nothing and I just started running at it and it moved off), the long uphill slog through downtown Park City up to Deer Valley parking lot. I had wanted to negative split if I felt good and it looks like I did. My hip hurt a little around miles 16-18, but quit hurting so was probably just running a lot affecting it. Two quick knee twinges around 18, but I didn't even tape my knees today and they really never hurt at all.
I started feeling tired around mile 19, but I also started feeling stronger (the same thing happened last year). From mile 19 on, I passed 1-8 people per mile and was only passed once by an older runner, but I passed him at the next aid station and never saw him again. My running was feeling really strong, even though I was hot and tired. About mile 21 I passed a couple of guys and heard them comment that "I bet that lady wins a medal in her age group" (I wish) so I must have been running as good as I felt. Approaching mile 25, the walking segment was actually more tiring than running, so I ran the last mile without a break. Two guys tried to pass me, but I held them off and they gave up and walked.
A great race for me. I can now say I ran more than 80% of a marathon and think if I put in some interval and tempo time while I am in Italy that I might meet my goals of breaking 5:15 at St. George and breaking 5:00 if it is a perfect day. I was pleased with my legs and think I am finally starting to accomplish the progress I want to do.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| My son wanted to hike Mt. Timpanogos today, so we headed out around 8 a.m. and started hiking about 9 a.m. My legs were feeling pretty good. My head and body were feeling like I was 'out of gas' and a little fuzzy. My goals were to make the saddle before turning back, stay under 30 minutes per mile, and do a negative split. It was pretty hot today, so made sure I drank some water every 10 minutes and alternated gu on the hour with gatorade endurance and a beef jerky stick on the half hour. I made it to the saddle (6.28 miles) and was resting before my son came back from the top. He was a little ticked that I had made it so far - he though sure he would outdo me by a lot more than he did. I also called him out because two guys who came down from the top about 10 minutes before he did were so impressed that he had run the Park City Marathon the day before and then also was hiking Timp the next day. I got a bit ticked and told them that "he stole my marathon!". They were more impressed that an old lady like me did it than an 18 year old. Kevin was pretty embarrassed that I called his bluff - he didn't think he would get found out. (No one takes credit for Tarzan's runs). Nice blister on my big toe, but I am resting and relaxing and getting ready to head off tomorrow to Michigan. I think I will take tomorrow as a rest day and try and get one or two runs in while I am away on business.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Rest day today, but lots of walking around airports. My legs felt surprisingly good today after all the punishment of the last two days. I don't know if that is because I am on the right track with training or because I need to push myself more. However, standing up after dinner tonight - I suddenly felt my quad muscles go 'ouch' and remember that they are in recovery mode.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| No running again today. I've had a hard time falling asleep most nights that last month or so and the same thing happened last night. I had to get up early to eat breakfast with my boss and off for a day of meetings. By the time we finished eating dinner, I decided to avoid working out and hoping I could fall asleep (not working so far - its 10:30 in Michigan). I did find a running store near hear and it was 'track night' and they had a 20% discount on everything so I bought a Livestrong Running shirt, 2 pairs of socks and a running poster for my son and a Livestrong running shirt, running sunglasses and the Definitive Guide to Ultrarunning for me. We are staying right near the freeway and the roads around here are really busy. The sidewalks start and stop all over the place and there is no shoulder on any of the roads. Tomorrow morning I will either hit the treadmill in the 'fitness center' or do laps around the hotel parking lot. I've been breaking my feet in with my new Vibram Five Fingers shoes and want to try those out in a running situation.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| I hit the treadmill in the fitness center this morning. No oomph in my legs (probably because I need to remember I just finished a marathon). I alternated running and walking. The problem with fitness centers is they are small rooms - so I was dripping with sweat. Off to breakfast and then to business. Have a good day all!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Spent most of the day at the hospital playing Guitar Hero on Nintendo DS against my sister and waiting for our dad to have double hernia surgeries. This afternoon I took a break and mowed his lawn, then walked the 2.5 miles to UV Hospital and visited for a while and then came back. The legs are still 'heavy' - I can feel the right knee some. Tomorrow I will try running again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| This afternoon I walked/ran to the gym as a warmup. 6 miles on the treadmill - working on intervals. 5 minute warmup, then a ladder of 2 min/4 min/6 min/8 min/6 min/4 min/2 min at 6.5 mph with 2 minutes in between jogging at 4.2 mph. I felt really good going up the ladder and was even thinking of repeating the 8 min segment before starting down. It's probably a good thing I didn't. On the reverse 6 min segment I felt like I was going to hurl. On the reverse 4 min segment I felt like I was going to pass out. The 2 minute segment went fine and then I finished up the hour running between 5-5.5 mph. As soon as I finished I could really feel that the lactic acid had built up. Its a good think I had a 1.3 mile walk home to clear out the crud. I don't know if this is a good workout and results or not - but I felt like I accomplished what I wanted to and am starting to feel 'faster'. Goals for September: - Learn to run through discomfort. I think I have never really 'pushed' myself before and would like to see how I progress if I intelligently challenge my previous limits.
- Gain less than 100 pounds in my 2+ weeks in Italy
- Run in Naples, Rome, Venice and Florence, Italy
- Get down below 140 pounds before St. George (2-3 pounds)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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I ran a new trail next to the light rail tracks in Sandy. Need to find out how long this goes. It is a nice running path (paved) and even has a doggie park if anyone wants a place to take a dog off leash.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I had 4 hours to kill, so walked 2 or more miles around the Cincinnati airport. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
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Tonight I went running around Gricignano - the Naval Support Base my daughter and son-in-law live on near Napoli, Italy. Let me tell you - the humidity really kicked my butt! My daughter walked with me for a half mile and showed me the apartment they used to live in and we checked out the Greco-Roman burial grounds that were right outside her building (crypts and all). As I ran around the base I found some Roman roads that they rebuilt into sidewalks and some gravel paths. It is a small base, so I explored almost all of it - even taking in parking lots. /********************************/ Trip highlights: Arrived in Rome on Saturday morning after a long time on planes and in airports. Once I arrived in Roma, the trains and automobiles part of the trip started. I found my luggage and asked directions (in Italian) to the Fumicello Termini and got on a train just as it was leaving for the Roma Centrale Termini. Enjoyed the countryside. It is very green and different looking. Lots of apartment buildings - most look pretty old - with antennas all over the roof and laundry in a lot of windows. (I was informed later that most Italians do not have dryers. Also, the taxes on the buildings are based upon how nice the building looks. If the building looks really nice - it is probably Mafioso). After arriving in Roma Centrale, I found my way to the ticket window and bought a ticket to Napoli Termini. I even remembered to ask for diretto (direct) so that it wasn't a milk run train. Finally found my daughter in Napoli and we bought tickets for the Asserta Stazione where her husband picked us up. Good thing Jenn warned me that the bathrooms are either pay toilets or won't have toilet seats or toilet paper in them. I enjoyed both types in my first few hours there. Of course, my runs are all posted on the wrong days once I publish them. This one was from Saturday night. But, I am 8 hours ahead of most of you in Utah.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Tonight I ran around parts of Gricignano again. My right quad has felt a little 'off' in the last week, so I just worked on running 8 minutes (the last minute fast), walking 2 minutes. I spent most of my time running around soccer and baseball fields so that I could be on grass and gravel. The humidity is still kicking my butt. I only slept from about 1-4:30 last night and so took a couple of naps before noon. I think I was battling some kind of food poisoning this morning, but felt better after getting everything out of my system and sleeping. /*********************************************/ On Sunday I went to church in Caserta with my daughter and son-in-law. Their church meets on the second floor of a building. Jeremy drove us there - enjoying showing how he could get his Mustang over 100 mph on the freeway. I'm glad he was driving. The streets are very narrow and cars make their own lanes. Motorbikes don't have to follow any rules at all and a lot of the drivers have helmets strung on the handlebars if they have them at all. The countryside and cities are very dirty. People don't like to pay for garbage pickup (when the garbage teams are not on strike), so they just open their car windows as they drive and throw out their bags of garbage. Some areas appear to be a 'communal dump' and they said that last winter the piles covered some entire roads. Church was fun. Everyone was very friendly and we visited beforehand. I impressed people because I bore my testimony in both Italian and English. The missionaries were relieved because it was one last testimony they did not have to translate. After church, they had a brunch they call 'breaking the fast' where everyone brings food to share and visits.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Monday, Jennifer and I went shopping on base and converted my money into Euros for the trip. We also signed up for a couple of tours in the Naples area for Wednesday and Thursday. Lots of travelling around base. My son-in-law has got me hooked on Heroes. We watch it together every night.
Tuesday morning I visited with Jeremy before he went off to PT and then work. It was a short day for him, so in the afternoon, the three of us drove around Naples. They took me shopping at an Ipercoop. We bought lots of food items to share and for me to bring home (yum - bufalo mozzarella (makes our mozzarella seem pitiful)). I also found a bookstore and bought a Sue Grafton, 2 Harry Potters, the first 3 books in the Twilight series, a JA Jance, and a kids Jungle Book and Walt Disney Tarzan all in Italian. I found that my Italian came back pretty good and I can speak to most people and understand them. After the shopping, we went touristy and drove around Naples. Some of those suburbs wound around on teensy one way streets. Again - I'm glad Jeremy was driving. A one lane road would have cars 3 across at the stoplights. Did you know that in Italy - a STOP sign is only a suggestion? It really means yield - and nobody does. We saw an old Greek Temple (the ruins) and took some pretty pictures along the coast. Hopefully - our tour on Thursday will cover some of the same places because we are taking a bus tour of the Castles of Napoli.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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Walked around the base for an hour while my daughter took a nap. Today is a day to get laundry done and pack for the tour since our day tour of the Caserta Royal Palace was cancelled due to lack of interest. I will go back later and update my blogs at Leslie's orders. /**************************************/ Today is kind of a rest day. My daughter is suffering pretty badly from allergies and our tour of the Reggio (old palace) of Naples was cancelled because not enough people registered. We hit the Naval Exchange again and got reimbursed for the cancelled tours and I bought toys for my grandkitties. They are finally in love with me and won't leave me alone. We are doing laundry and repacking our bags for the BIG TOUR - we leave early Friday morning to head back to Rome. Also, Jer's mother and grandmother arrive in Rome on the last day of our tour and we will be bringing them back to Naples with us.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Just did one trip around base this afternoon. 86 degrees and about 80% humidity. I ran 3.25 miles. Only got sidetracked once. The navy was doing something on one of the roads I was running on and they told me I had to take a different route. Tomorrow morning we leave for Rome. I probably won't be posting again until the 18th or 19th as we tour Northern Italy. /***************************************************/ This morning we took the 'Castles of Naples' tour. We first went to Castello Sn. Elmo. It used to be St. Erastus' Castle. The tour guide did not know how it got named after a red puppet on Sesame Street. All the castles we saw today were 'functional' castles - purely for defensive purposes. The outer walls on this castle were about 10 meters thick. It is hard to imagine something this big in comparison to buildings in the states. We got some gorgeous view. This castle was at the top of the city and is in a roughly 6 pointed star shape - so lots of different angles to take pictures from. We next drove by Castell'Ovo - The Egg Castle. We just took pictures of this castle - it is not open to the public. I guess one side is oval - hence the egg name. The final castle was Castello Nuovo - the New Castle. It was named this because it is newer than the other castles, but still predates when Christopher Columbus left to discover the New World. There were some neat frescoes they had saved in this castle and some marble alterpieces. There was also a neat room with a floor of glass built over an old Roman excavation they found under the church.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| We headed to Rome today and experienced a taxi driver trying to rip us off (but we knew better). Beautiful hotel to stay in for two nights (I wanted to pack it in my suitcase and bring it home with me). We met our tour group and took a side trip to the Spanish Steps. We also did an authentic Italian dinner with tons of antipasti, pasti, sausages, and tiramisu. It started thundering and lightning and raining (the first rain of the summer) during dinner. We tried to go to Trevi Fountain and got there in between rainstorms. About 5 seconds after I threw my coin in, it started pouring. By the time we got back to the bus, we were all soaked. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Vatican City, the Sistine Chapel and St. Peter's Basilica were our first stop of the day today. It is incredible to see the size and scope of these buildings. They are amazing. I could have stayed in the Sistine Chapel all day long. After lunch, we drove past all the Forums and to the Colliseum. We bought a neat book about Rome then and now that I read that night to see all the changes in the buildings. That night I went running along a road near the Appian Way. Lots of hills and no need to turn much, so my legs were very happy. Most of the sidewalks are paved with marble curbs, so I could stay on the sidewalk and not get killed by the drivers.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Long drive today as we drove up to Venice. What a terrific city! We started out with a gondola ride and one of our gondolas had an accordian player and singer on it. Our local guide then walked us throught the labarynths of streets to St. Mark's Square. It was pretty cold out, so I picked up an Italia sweatshirt that became my companion from then on. We finished up the day with a private boat tour for about 2 miles along the Grand Canal. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I speed walked for a mile this morning in order to say I got some mileage in while in Venice. Today was a VED (Very Expensive Day). We started off with a water taxi over to Venice then a tour and exhibition of the Murano glass factory. I then went hog wild with the credit card and bought six beautiful vases and 2 tumblers that will be delivered in a month or two. We took a side tour over to the island of Burano for lunch. This island is where I could spend a long time living (although the running might be kind of hard). Each house/building is painted in a different bright color. We had a fabulous seafood lunch and I fell in love with Risotto with shrimp! A little more shopping - because Burano is famous for its lace. We even walked the whole length of the island - it takes about 10 minutes. Back on the bus for a drive to the lake district for the night. I walked about 2 miles during a rest break in the little town of Garda along Lake Garda. We had 50 minutes after pulling into the hotel in Lake Garda for the night, so I threw on my running gear and took off for a quick 3 mile run. It felt so good to be running again. My knees are really suffering (the ITB bands are swollen) from hours of walking on uneven pavement and cobblestones and marble.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Today was another VED because we started out at the Peruzzi leather factory. I bought a purple belt, some driving gloves and a leather purse. We toured another fantastic church (can't remember the name at the moment) and took a tour through most of old Florence. I skipped the extra tour that night and ran 6 miles around the outskirts of Florence and over the Ponte Vecchio. Then I took a bath and walked another mile and a half around our hotel and the River Arno.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Back to Naples today. My son-in-law joined us in Rome and we picked up his mother and grandmother at the airport. They were coming in from touring England, the Azores and the Phillipines. I got to walk a lot around airports and carried two 50 pound suitcases up and down stairs and onto trains. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| My daughter took her in-laws over to the commisary and NEX. Since the car was full of people, I ran over there and met them and then ran back. Did the same later in the day when my son-in-law took them over there. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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I ran twice around the base this morning - once in both directions. It rained for several hours last night, so is a lot cooler and the humidity has dropped. After that, I stopped by for some gatorade, a potty break and went out again. I was hoping to do 12-15 miles, but ran around the high school track for 4 miles and had to make some emergency potty breaks, so decided to head back to my dauther's house.
We went out this afternoon and bought some chocolates, nutella, and risotto mixes (my new love) and I have packed and weighed my suitcases. I am taking back a full suitcase and a dufflebag (only came with the suitcase) and we shipped off two boxes full of books, pasta and chocolate yesterday.
I am filling out postcards today and hope to do another few miles walking around base tonight.
It has been a pleasure to run around Italy - but I am ready to come home and let my knees and ankles quit hurting and get my stomach back to food it is used to. It has loved the new food in one way - but my digestive track has not loved it in others.
Later: Walked 3.5 miles around base to put my postcards in the mail and kill time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Yesterday was a VVLD (Very, Very, Long Day) as I took a train from Aversa, Italy, to Rome, then another train to the Rome Airport. I flew from Rome to New York City and then on to Utah. It was almost 1:00 AM before I got home and I hadn't slept much. I think I was pretty tired because I took a hot bath to relax me because I hurt so bad and woke up when my head went under water. Went to work and got in 5 hours before coming home at noon and sleeping again. Tonight I went out to dinner with Leslie, Harold, Paul and Julie. Leslie and I did some talking about upcoming races and that started me doing some serious thinking. I was on track last May to be ready for a 50 miler this fall, but lost a lot of training with my hysterectomy and recovery and then didn't get in as much mileage as I wanted to while in Italy. I 'could' finish the OV 50 miler, but I don't think I am ready for it and I don't think that my body is in a state where I would enjoy the challenge at all. I rolled out my legs tonight and the IT band from the hip to the knee on both legs is so inflamed I couldn't put full weight on the roller. Given the state of my current physical and mental status, I have decided to not sign up for the OV 50 miler in the end of October and let St. George be my last big race of the year. I am a little disappointed because this was going to be my year for a 50 miler, but I would rather put it off a year than get myself injured or lose my enjoyment of training because I push myself to do one when I am not really ready.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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My stomach was a little more settled today and I woke up really early (could it be because I fell asleep before 8 p.m.?), so headed to the treadmill at the gym. Did 5.5 miles in an hour, did some stretching and came home. My weight was 146 the first day home from Italy, but after working out this morning I was back down to 142.6.
/**************************/ Later - ran 4.6 miles up the Little Cottonwood Trail and back and headed down the road. A nice lady drove by and picked me up and even took me to her house, let me pet her dog, cracked my back and fed me dinner. What a nice way to end a long day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| Walked to work this morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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I read another blog this morning which mentioned milk intolerance and it has made me start thinking that maybe adjusting my schedule for Europe kicked my lactose intolerance in (I haven't had it in years). I am going to buy some lactaid on the way home from work and see if it helps - because I really don't want to spend St. George Marathon rushing to bathrooms like I did when I had food poisoning last year.
I was talking with the HR Director for the City of St George this week and she promised me good weather if I wouldn't mess up her database for her (took a few threats to get that promise out of her).
FYI:: Leslie, Kevin and I are planning to run near the Cliff Bar Pace Team 5:15 group (if there is one) - so look for us there! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.42 | 0.00 | 0.00 | 0.00 | 6.42 |
| Ran a paved path next to Trax with Leslie this morning. It was a beautiful morning out. The knees are still a little tender, but I will ice and massage all week to keep the ITBands happy. I am a little concerned about Leslie though - she saw penguins on our run..... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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My son just called and told me he rolled his ankle in a storm drain last night - so he won't be running St. George. Bummer. He'd better be a good cheerleader for us. He knows how much having cheerleaders last year helped him out.
/**************/ Afternoon - by decree of Queen Leslie, I set out to bike the length of The Queen Penguin's Trail. Um - QL? It is 3.3 miles long. We were almost at the end when we turned around. It ends at 114000 South when Sandy ends. 9.4 miles biking.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Went and ran 3 miles with Leslie tonight wearing my Vibram FiveFingers. The legs felt pretty springy - which is a good thing. Then Odee and I went running for another mile to get in a little more mileage. I have a feeling my ankles will be sore tomorrow because when Leslie called I had been playing Guitar Hero Aerosmith for about 45 minutes standing on my balance board to work on my ankles and calves. 55 pushups.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| I spent last night visiting my sister after surgery, so made sure I got a run in today to shake out the legs. They are feeling really good and where I want them to be. Just signed up for my first race of 2009- Ogden Marathon Registration opened today!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I got in a couple of miles walking back and forth from my hotel to the conference center. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 05:09:12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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PR TIME!!!!! My previous best was 5:24:15 - so I took 15 minutes off my previous best. First off - let me say that I am soooo cold and have been for hours. Rain before the start, rain during the race, and not a drop of hot water left at the hotel by the time I arrived back there. I was pretty pleased with how I did. My A plan was 5:10, my B plan was 5:15 and my C plan was a PR - so I did all of them. Next year - sub 5 hours coming up! This is only the second time in history the marathon has had rain - lucky us. It reminded me of my first marathon where we had rain, snow and hail for the first 10 miles - but then the sun came out. No such luck today. I was really cold until after mile 19 when the rain turned into sprinkles. I think it finally ended about mile 24. Leslie and I rode the bus up together and found a nice spot by the fence to get a bit of a wind break as we huddled in our plastic bags. We ran together through mile 7, when I pulled ahead up the Veyo hill and the next time I saw her was at mile 17, when one of the running vans pulled up and she yelled at me to not wait for her at the end. I know she was struggling with her heels hurting and tiredness and was probably cold, so I'm sure it was frustrating for her to DNF. It was a bit of a downer to me for her to have to pull out - but I just focused back on the race. No problems with food poisoning today. Probably no problems with dehydration or overhydration either - only one VPB for each end during the race. I followed a plan of run 8 minutes, race walk 2 minutes for most of the race and just kept up a nice steady pace. I was able to do a negative split again and ran most of the race from mile 20 on. Mile splits - according to my Garmin: Average - 11:45, Max - 7:54
Mile 1 - 12:08, Mile 2 - 13:15, Mile 3 - 11:28, Mile 4 - 11:09, Mile 5 - 11:57, Mile 6 - 11:10, Mile 7 - 10:45, Mile 8 - 12:58 (do you think I was at Veyo then? :)), Mile 9 - 12:00, Mile 10 - 12:27, Mile 11 - 12:29, Mile 12 - 12:01, Mile 13 - 11:31, Mile 14 - 11:41, Mile 15 - 11:32, Mile 16 - 11:49, Mile 17 - 12:26, Mile 18 - 11:09, Mile 19 - 12:40, Mile 20 - 12:51, Mile 21 - 10:51, Mile 22 - 11:36, Mile 23 - 10:50, Mile 24 - 11:02, Mile 25 - 11:11, Mile 26 - 11:00, Ending: 5:09:12
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Recovery day. I've been reflecting a bit upon the past season, yesterday's 'fun run', training advice from Sasha and all that stuff (I had a long drive home alone)..... Starting tomorrow I will do what Sasha recommends and run 4 miles a day 6 days a week and then take Sundays off. I am starting to see my potential as a runner after years of feeling I would never be able to run because I was too slow and too heavy. Also - time to get back on my diet and eat healthy again and see if I can get a few more pounds off - or else pack on the muscle. Until the end of the year I will switch over to my strength training workouts (weight lifting) and then will switch back to the endurance training in January.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Route A - townhouse to work Mile 1 - 11:07 - feeling good - working off stress from work Mile 2 - 10:57 - feeling tired already Mile 3 - 11:20 - starting to drag Mile 4 - 10:52 - uphill, not bad, but tired Later: sauntered the 2.2 miles back home after work while visiting with Leslie on the phone and planning our training. Mizuno green (6.2)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Route B - Out and Back on 7th East Dragged my little body out of bed in the cold, dark morning. Put on all my flashy thingies and headed out the door. Mile 1 - 12:20 - zombie phase Mile 2 - 12:04 - hungry Mile 3 - 11:59 - glad no one jumped out at me from the cemetary as I ran by Mile 4 - 11:34 - anxious to get home It was kind of peaceful running with less traffic around. I could just listen to the pitter patter of my Vibram FiveFingers hitting the ground. And - cars in Sandy don't aim at me as much in the dark as they did in Layton. Must apologize to the neighbors. My cell phone alarm had been ringing for 30 minutes when I got home. I'll have to get up a little earlier. It was a tight fit getting in the run, showering and getting dressed and making it into the office by 7 a.m.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| OK - I didn't want to run this afternoon, but forced myself to get out the door. I had no energy when I got home from work - but that may have had to do something with the fact that I got busy with computer and database issues at work and forgot to eat regularly, so think I was only at 600 calories. I swigged down an Ensure and headed out the door. I was going to find a 4 mile route around some of the neighborhoods near where I live. Didn't quite work out how I planned. I ran along 7th East to 9400 South, then down to Trax and along the Trax line to 8000th South. I needed about 1/2 mile extra (I thought) to make my loop, so turned into what I hoped was a route behind my condo complex that would loop me around. It turned out to be a no exit subdivision and dumped me back and 1/2 mile from where I entered it. Needless to say - I got in more than I wanted or needed. Mile 1 - 11:49 - no energy Mile 2 - 11:54 - feeling a little better Mile 3 - 12:04 - tired and bummed out that I was back where I started Mile 4 - uphill - 12:16 - can I stop now? Mile 5 - more uphill and no energy - 12:30
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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I was not happy when the alarm clock went off at 5:30 - but knew that I had a hair appointment right after work and then am going to Provo for the Homecoming Spectacular with my dad - so it was either drag my butt out of bed now or run at 10:30 at night. I ran my out and back loop today without taking my Garmin. Shortly after the turnaround point, I took off my gloves because I was getting warm. Then, around 2 1/4 miles, I started dry heaving. (NOT fun). I slowed down a little and pushed up the sleeves of my long sleeved running shirt to see if that would help. The feeling finally passed before the 3 mile mark. (Of course, under Sasha's definitions - water is bad for me because that is the only thing I partook of before running :)). Finished in 47:18. I either need to get up earlier or start work later because it is such a rush around to run, shower, inhale a bit of food and get to work before 7 (plus I had to stop at the store this morning). If I want to start riding my bike to work, I might need to do both. As it is, I am the first person in the office each morning and the last person on the IT Team to leave each night. Weight - 143 - getting back down there. Mizuno (green) 10 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Did the Making Strides Against Breast Cancer Walk/Run at Liberty Park this morning with Leslie, Harold, Odee, Marion, Marion's crew of girls, Kelli, and Lynn. I know there were more names - but I forget them. Lynn is hopefully going to join the blog today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Walking miles - not running. I had to study for a Microsoft Vista Certification I am taking on Tuesday, so after church I walked to my office, studied, and walked home.
I am struggling with the onset of fall depression. It always gets worse when the weather gets cool and days shorter. Time to buckle down and get my spiritual life in order along with my physical life. Also time to crack out my 'daylight' lamp for at work. This year is a little harder than last year because I have changed so many of the constants in my life with my move. Thank heavens for Leslie, Harold & Odee and my work. (oh yeah - and a little thing called running). Going to try and do my run each morning this week. I think I am more successful if I can get it over with. Then I can lift weights after work - time to get back on a regular program.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
| I set the alarm 15 minutes earlier so I wouldn't be as rushed in the mornings. Today, I decided to do some hills and try another route. My legs are really cold from running in shorts. Mile 1 - 12:04 Mile 2 - 12:04 - found out the Sandy WW is 1.3 miles from my home Mile 3 - 10:51 - ahhh - downhills Mile 4 - 11:04 - love watching people run red lights. Can I make a citizen's arrest?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| I was frustrated today from taking and failing a Microsoft Certification Test, so after work I headed out and ran the Queen's Penguin Trail. Nary a penguin, quail or pigeon in sight (unless you count the dead pigeon at the side of the road). Mile 1 - 11:39
Mile 2 - 11:42
Mile 3 - 11:29
Mile 4 - 10:51
Mile 5 - 11:10 (took a while to cross 106th South)
Mile 6 - 11:06
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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Today was a recovery run/zombie run. Just putting one foot in front of the other. I woke up before my alarm, but just didn't have any leg energy. I was entertainment for Trax Zombies heading to Salt Lake - looking like they were heading to prison..... I decided one road I ran on is not a good choice. All the school bus drivers heading out on their routes paid no attention to me in all my reflective/flashing thingies and I had to duck away from 2 of them that were about to hit me. Clothing issues - I had on my arm warmers under my long sleeved running shirt and a running vest on (plus shorts, etc). About 2 miles in, I was getting too warm, so took the vest off for half a mile - but then my body started getting cold, so put it back on and ran without my gloves the last 1.5 miles. Maybe if I put the arm warmers on over the shirt I could pull them off. I'll have to think about it.
12:06, 12:43, 13:13, 12:46 Breakfast - sauteed some peppers, a can of mushrooms, two eggs. Throw in a thermos and I will add some whole wheat toast and a glass of milk at work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| Tarzan Kicks Some Serious Butt Today was probably one of my toughest runs ever. I guess it would qualify as a tempo run. As I was sitting at work thinking of where I would run this afternoon, I decided I wanted to do a long downhill and remembered that 94th south from 1300 East was a nice downhill as it curved by the quarry. (I haven't been by there in about 6 years). So - in my mind, I thought, "I'll take a roundabout way up to the Sandy Ampitheater and then run down that hill." Uh huh - yep - that's all I thought. Mile 1: 11:39. Not bad for a warmup mile. The first half mile was flat, then it started into a gradual uphill and about .90 became a steep uphill. Mile 2: 11:28 I was so excited near the half mile mark because I hit 1300 East and thought it would be flat or downhill. No - Einstein. It continued going uphill after turning on the road. Mile 3: 9:42 - the uphills continued until I was at 2.6 miles and turned onto 9400 South. My eyes were burning from sweat, but the legs felt good. I was able to speed up a lot on the dowhill - but I can't say I enjoyed it too much - I was tired from all the uphills. And - surprise, surprise - I found a HUGE shopping center a mile from my house where the old quarry used to be. Mile 4: 11:04 - still able to push it. However, the long downhill wasn't as long as I remembered and became another uphill. I would have been faster if I hadn't had to run around a stoplight for 2 minutes before it changed. Last 3/4 mile: 8:00 Final time - 51:51
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Nice, easy recovery run today to let my legs have a break between yesterday's hills and tomorrow's speed work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
1st Millcreek Invitational 5K (3.11 Miles) 00:26:42, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| Leslie and I held the first ever Millcreek Invitational 5K this morning. Our goal was to break 30 minutes in a 5K and we thought the downhill course would be perfect for that. I was trying a new setting on my Garmin - didn't get the one I planned on, but this one worked fine. We found a starting line painted on the road and after a warmup, headed on down. Leslie was a little bit feisty and we got stopped for directions and she said a naughty word. (Yikes - my ears). She didn't think she could break 30 minutes, but I knew she could on a downhill course, so I stayed with her to nag and motivate her. I was very proud of my 'little grasshopper'. When we got to the 3 mile mark I sprinted ahead and challenged her to pass me if she wanted to buy me breakfast. Luckily - we tied. PR Time: Total Race: 26:42/ Average: 8:36/ Best: 5:04 Mile 1 - 8:29, Mile 2 - 8:49, Mile 3 - 8:38 Leslie said this run was about a 9-9.5 on a scale of 10 for effort for her. She did great. I think my fitness has improved because I was probably at a 5-6 on a scale of 10 and didn't really have to push at all. My previous 5K PR was 31:28 on a 'short course'.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Man - I am really tired right now. After work I ran 1.3 mile to Gold's Gym. Hopped on the treadmill (1% incline). 1 mile at 6.0 mph; 1/4 mile at 4.5 mph; 1 mile at 6.2 mph; 1/4 mile at 4.5 mph; 1 mile with 2/10 mile increments at 7.0/6.9/6.8/6.7/7.0 mph; 1/2 mile at 4.5 mph. Walked around for a while to get cool down and get some leg muscles back. Started my fall strength training rotation:: squats/lunges/quads/hamstrings/inner thigh/outer thigh/standing calves. Walked home 1.3 miles with my legs feeling as sturdy as jellyfish tentacles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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Did a nice easy slog to work this morning. My legs aren't as stiff as I thought they would be from yesterday's speed work and weight lifting. A few twinges in the left knee. But the legs are definitely tired. Big question is.....Do I walk home or run home after work? /*******************/ OK - Kelli ordered me to run home so I did (another slog). I much prefer running to work - it is downhill and I have to run uphill home. I was cursing Kelli the entire time because the backpack strap that rubbed my neck raw this morning rubbed it even rawer (if that is a word) on the way home and my running bra was still a bit damp, so it also rubbed me raw where it occasionally does. The bright side of the run (other than it being over) was my tootsie roll I sucked on since I realized I had only taken in 600 calories today. As soon as I finish my protein shake, I am going to play the banjo to relax for a while and then hopefully do my pushup and some abs work. Oh yeah - and work on the talk some more.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| My lower body muscles started aching a lot last night from Monday's workout and weren't any better this morning. My body woke up at its usual time - even though I have a class to go to today and could sleep in. I spent a half hour trying to talk myself into moving and finally decided to go run. Getting down the stairs was pretty painful. The first mile wasn't too bad, even with uphills. I had to push the long uphill on 8600 South and was glad to reach 13th East. From about 1.5 - 2.5 miles I was feeling really good, then hit the big downhill and that hurt my quads and glutes A LOT. I didn't enjoy it at all. Right at the start of mile 4, I hit a wall and just lost all energy. I really wanted to stop and walk the rest of the way home, but just kept repeating the mantra - "The sooner you get home, the sooner you can stop." The last mile felt worse than mile 26 of St. George. 12:27 11:47 10:43 10:58
On the bright side - I saw 2 gas stations with gas for $2.99 a gallon. Stopping was painful. Walking up the stairs to my kitchen was painful. Sitting down was almost impossible. Remind me why I am doing this? 34 degrees out. I had on running capris and the lower body felt fine. Long sleeved running shirt was not enough on the upper body. I was cold the entire run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I'm feeling old today. Both knees are aching. I think it is a good day to take a break. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| Reversed my killer course from last week. I think I will run it one week with the long uphill and the next week with the short but horrible uphill. 12:03 11:34 11:26 10:26 8:31 (.75 mile) I was surprised that mile 3 was that fast. For about 2/5 of the mile I was running between 13:30 and 13:50 because the uphill was so steep. Legs feeling good and excited to run with Leslie and Odee tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Leslie, Odee and I ran 4 nice, easy miles on the Pipeline Trail up Millcreek Canyon. Odee found lots of dogs to play with. It was pretty cute. When I showed up to pick up Leslie and Odee, Odee was all ready with his running pack on and kept barking to tell Leslie to hurry up and finish breakfast because he was raring to go. After the run, I did a 1 mile time trial on the road in Millcreek Canyon. A couple of good downhills, some few flats, two small uphill sections. I ran it in 7:43 and felt like I wanted to throw up and sounded like a freight train - but was pretty pleased with myself on doing that after a 4 miler.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest Day. I head off to Michigan early tomorrow morning. Gave a talk today on agency based upon how agency can relate to being a marathoner (now I have a few more people wanting to know about marathons :) )
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I ran a hilly route this morning since I don't think there are a lot of hills near the hotel we will be staying at in Michigan. Legs felt good. I was overdressed for the weather since I had tights on (my running capris are packed because they are expecting snow in Detroit). I missed my usual light setup since it is also packed - but had a backup headlamp I could use. 12:24 11:59 10:53 11:25
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Ran 5.25 miles this morning. 13:05 11:08 10:59 11:42 12:08
It was cold and dark out this morning. I ran at 6:30. It was easier to run because of altitude (lack of), but not easy to see where I was going - so I was slow. I found a trail along the freeway and ran on it - but had to try and watch for potholes and broken branches and my headlamp wasn't too bright in the darkness (plus I was a bit worried about boogey men). I was glad to find the bike trail because there are no sidewalks or shoulders on the road and I was having to hop off of the curbs onto grass as each car came.
The run out was pretty nice, when I headed back - I ran into a nasty headwind (kind of like St. George). It was 33 degrees out - but about 24 with windchill. (My boss thinks I am nuts).
The puppies were just born! Yorkies. 1 boy and 3 girls.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Didn't want to - but dragged myself out of bed and ran this morning. The wind wasn't quite as bad today. On my return my shoulders were stiffening up from cold. But I saw a runny babbit hippity hopping down the bunny trail. I went the other way on the freeway path today and my turnaround point was behind a Little Caesar's factory. I about lost the breakfast I hadn't eaten from the smell. It's a good thing I don't eat Little Caesar's anymore. Later - when we got finished working today it was nice and sunny (but cold) out. My boss decided to take a nap and I ran another 4.2 miles.
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| Mizuno Wave Alchemy 8 Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Marion organized a run in Lehi today on the Jordan River Parkway Trail. It was nice to meet a few somewhat familiar names and start putting faces and personalities with them. Leslie, Marion and I (with Harold on a bike as our bodyguard) were the official run sweepers. Miles: 12:06/12:46/12:10/13:58 (uphill fun)/14:28 (more uphill fun)/13:18/12:34/13:12/11:53/11:15 (Thanks to Scott talking with me and pushing me on). Hopefully I don't miss names. We had JonA, John, Wendy, Marion, Leslie, Harold, Kelli, Scott, Teena, Britta, Smooth, and Tarzan.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Morning Run - 4.7 miles Total: 52:43 11:40/11:35/11:06/10:53/7:30(.7) Wow, today was one of those days when it felt great to be running. My body felt light, I had a lot of energy, I just seemed to float. And - looking at my times - it looks like I really was experiencing that. I wish all my runs felt like this - but then I probably wouldn't appreciate the great ones - would I? Runner's High #1 for November. /***********************/ I got off work an hour early today because I worked emergencies most of Saturday and Sunday. I was bored and didn't want to clean bathrooms, so I called up Odee to see if he could play. Odee's mom said he could, so we went running. 3.2 miles Total: 38:01 11:55/12:09 (long OPB) /11:20 (shorter OPB)
Odee paced me good on the downhills and forced me to run faster on the uphills. I was still avoiding housework, so went to Gold's Gym and did 2.1 miles on the ellipticals to round out my numbers.
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| Vibram FiveFingers Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
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Legs a little tired, but felt strong. Not bad after a hard day of running yesterday. Good headwind from the south. I should have worn shorts - the tights kept me too warm. 12:19/12:03/11:00/11:28 /***************************/ Spent a couple of hours working on finances this evening and my stomach started feeling really bloated. I don't know if it was my dinner of Chicken Cordon Bleu or because I started eating healthy again yesterday and my fiber increased. I decided to fumigate the outdoors instead of my house, so put on my running gear and ran North to my bank to do a deposit and was feeling good, so continued South from my place to the bank to mail off my bills and some race registrations. Feeling a lot less bloated now :) - but my underarms and under my bra were rubbing raw on the run and I cannot figure out why. Two nice little hailstorms while I was out - pretty peaceful and quiet. 12:46/11:53/12:09
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| Brooks Advantage Miles: 4.20 | Mizuno Wave Ascend 3 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| I had a hard time falling asleep last night - so ran after work. My goal was to get finished before dark - and I did that. Had to run off lunch from Cheesecake Factory - the bosses wanted to thank me and I didn't dare refuse (I'm soooooo nice). No energy, legs felt like lead, I wanted to quit off and on the entire run. I've probably done too much mileage and 2-a-days this week compared to the past - but I was enjoying myself. 12:21/11:47/11:47/11:36 - Even though I really felt like I was plodding along - looking at my times I can tell that Sasha's recommendations are working and I am getting a little faster as I get stronger. Thumbs and face were cold - otherwise I was dressed properly.
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| Brooks - Water Resistant Miles: 5.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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Ran to work this morning and explored a couple of subdivisions to add on to the mileage. Dressed better for the weather, so I wasn't cold once I warmed up. I noticed a definite tendency to 'hunch' the first two miles and had to concentrate on straightening up.
12:31/11:58/11:55
Ran home from work. A lot less layers. I felt tired, slow, no energy. |
| Brooks - Water Resistant Miles: 5.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Leslie and I took Odee for a walk this morning around a reservoir to get him some exercise. This afternoon - the sunny day called out to me, so I put on some shorts, my FiveFingers and a long sleeved shirt and did a nice run. Lots of good uphills. 12:20/12:02/10:45 (nice downhill)/10:49/11:11/11:17
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| Vibram FiveFingers Miles: 6.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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It was raining pretty hard at 5 a.m. - so I went to the gym and ran on the treadmill. I took along my iPod and listened to the first in a new series of podcasts I downloaded called 'Confessions of a Runner.' I also watched a bunch of Dilbert Animated Cartoons podcasts.
Later - I enjoyed seeing some good leg and shoulder definition in the mirrors while running this morning and it pushed me to finally get back into my weights. Tonight I inflated my Swiss Ball and did an arm/shoulder/back/abs workout for an hour. (Also caught up on my Endurance Planet.com podcasts).
Tonight I also found my humidifier in the garage that I stored away after my divorce. I cannot get it running, so found a smaller humidifier and set it up in my bedroom. Since the heat has been turned on, my right eye has been drying out at night even with the ointment I put in at bedtime. I have a condition called repeated corneal adhesions (basically - the top layer of the skin on my eye gets torn off if it gets too dry). I am hoping this will allow me to not have to keep drops by my bed if I wake up during the night so that I won't have that wonderful ripping feeling.
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| Brooks Advantage Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I had a great run this afternoon - even with dodging stupid drivers. I am going to start rating some of my runs on the following Perceived Exertion chart: - Level 1: I'm
watching TV and eating bon bons
- Level 2: I'm
comfortable and could maintain this pace all day long
- Level 3: I'm still
comfortable, but am breathing a bit harder
- Level 4: I'm
sweating a little, but feel good and can carry on a conversation
effortlessly
- Level 5: I'm just
above comfortable, am sweating more and can still talk easily
- Level 6: I can still talk, but am
slightly breathless
- Level 7: I can still talk, but I don't really want to.
I'm sweating like a pig
- Level 8: I can grunt in response to your
questions and can only
keep this pace for a short time period
- Level 9: I am probably going to die
- Level 10: I am dead
Marion's run motivated me to try and push my pace a little bit today. Mile 1 -3 (PE 5-6.5) - tried to keep my pace under 11 minutes a mile once I warmed up 11:23/10:57/10:43 Mile 4 (PE 7.5-8) - the plan was to stay between 9:30-10 minutes a mile, but Chariots of Fire came on my iPod and it made me feel light on my feet 9:44 Mile 5 (PE 6.5-7.5) 10:33
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| Vibram FiveFingers Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Nice easy run today. 12:33/12:03/12:02/11:55/12:05 Oh, thank heaven, for 7-11. Desperately needed a VPB at mile 2, but thought it might be frowned on along 7th East - so I borrowed their facilities. Nice and warm and enjoying the clean smell of the air until the turnaround point. I had unzipped my running vest to cool off. Right as I turned around it started to rain and I quickly cooled off and was really glad I had the running vest on. Kind of funny, as I was ending my run I passed another runner wearing the same Ogden 2006 Marathon shirt that I was running in (not THE same, but the same year). Later.....my boss gave me a free pass for a Kinesis class at her gym. She has been so excited (in a warped sort of way) for me to go because she said it kicked her's and her husband's butts and knew it would do me in. So, she called and asked - well? I told her I asked the instructor's permission to tell her honestly that it didn't kick my butt. I know my abs will be sore for a couple of days (which is a good thing) and I could probably work harder, but she had me on the highest weights of any of the women there and I was working harder than them.....
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| Mizuno Wave Ascend 3 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| My left ankle was a little twingy last night (technical term there) so I thought I might walk 4 miles this afternoon. I picked Odee up to go up Millcreek Canyon and he convinced me to run instead. My goal was to get to my turnaround point on the Pipeline Trail before I needed to turn on a flashlight. My first trail run this fall. The trail was muddy, had puddles, some snow and a tree across it already. Odee didn't bring his water bottles today, so he insisted I share with him at the halfway point. I had to slow down on the way back because Odee was being pokey and because it was only the second time I have ever ran on a trail after dark. My depth perception with the flashlight took some getting used to. I was a bit chilly with only compression shorts on my legs, but didn't even stop to put on my gloves during the run. After dropping Odee off, I treated myself to a hot chocolate from Starbucks.
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| Mizuno Wave Ascend 3 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I was going to run this afternoon, but as I sat around after work, my left ankle was feeling 'twingy' - so I am taking the day off to let it rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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Leslie, Harold, and Odee picked me up and we went to Lehi and met Jon A, Scott, Kelli and Britta and ran the Jordan River Parkway. My feet were pretty cold the first two miles in my FiveFingers, but weren't bad after that. The balls of my feet are a little sore because I ran about 2.5 miles further in them today than I ever had previously. 12:53/11:54/13:04/10:47/12:33/11:29/11:47/11:07. The slower miles were usually where we stopped to give Odee a water break or picked Leslie up off the trail after Odee tripped her. /***************************/ I got tired of cleaning and reading, so went out and did my hill run. Stopped at Starbucks after 3 miles and got a Salted Caramel Hot Chocolate since I knew I needed electrolytes (yeah, right). It was starting to get dark as I ended and I was pretty cold. 11:46/11:55/10:56/11:25 (not bad for running with hot chocolate in my hand)/11:12
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| Vibram FiveFingers Miles: 8.50 | Brooks Advantage Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest day today. My feet are feeling fine after the long run in the FiveFingers yesterday. I started the 3 day apple cleanse today. My eating has been out of control since I went to Italy and it is time to get it back in order. I know that by the end of the week I will be doing some celebrating for my birthday and the release of Twilight - so this is a good time to focus on eating healthier. Next Saturday Leslie and I are planning a 13.1 mile run on the Jordan River Parkway starting on Winchester Street in Murray. Anyone who would like to join us is more than welcome.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
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I did it!
I had two goals for my run this afternoon. The first one was to run every step up the Little Cottonwood Trail. The second one was to do a negative split. (I figured the first one would kill me, so I made the second one easy). :)
Mile 1 - 13:58 (uphill)/ Mile 2 - 15:55 (even more uphill)/ Mile 3 - 15:35 (will the uphills never end!)/ Mile 4 - 9:56/ Mile - 5 - 9:44/ Mile5-5.75 - 7:35
PE on the first 3 miles - 8.5 to 9.5 PE on the second 2.75 miles - 6
The last time I did this trail there were numerous walkers/runners/cyclists on it. Today the only bicyclist I saw was an older gentlemen in the first mile coming downhill. The trail was in pretty good shape - bridges were solid ice, but only had to start watching for ice patches after 2 miles.
Around mile 2 I started wishing I had thought to bring along my Concealed Firearm Permit and my revolver, but I didn't even think about it. As that mile progressed, I got a very strong feeling that I should not go back down on the trail. I took the shorter uphill that ended at the road and just before the road met a bunch of teenage guys. I don't know if they were the people I was to avoid or if it was go avoid injury - but I ran down the road instead of on the trail in the oncoming dark.
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| Brooks - Water Resistant Miles: 5.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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OK - I think this has to be my worst run ever. Not physically. Just mentally. I was lazy this morning and didn't drag myself out of bed running. After work I had almost talked myself into not running tonight because I had worked late and my hip flexors were sore from last night's uphill run. However, after I got home I got a call from my sister telling me she was taking me out to dinner tomorrow night for my birthday. Then my dad called and told me he was taking me out to dinner on Thursday night for my birthday. And Leslie is taking me out to dinner on Friday night for my birthday. Visions of plump thighs floated through my head, so I put on a long sleeved running shirt, shorts and my FiveFingers and all my flashy/reflective/headlight type stuff and headed out. I decided to do an easy, flat run along 7th East and keep my speed under 12 minutes per mile. I will NEVER run again at this time of night during the winter. Too many ID10T's (as we say in the IT world) are out there then. I was nearly hit by 2 cars turning into the Tiburon restaurant in the first 100 steps of my run. This set me into full bore 'fear of running on roads' mode and I spent the next 75 minutes stubbornly refusing to give into that fear - but being miserable at the same time. I have battled this fear only on occasion but it has kept me from running for several years after my sister-in-law was killed after being hit by a pickup truck while running. I had to check my watch and make myself slow down. I could feel my pulse rate rising higher. My neck, shoulders and jaws were tight even though I tried to loosen them up. I could not take my eyes off of each car until after it passed me and kept scanning the road the entire run. ID10T count - 4 cars coming from behind turning in front of me without noticing me that I had to stop for. 5 cars turning from in front of me in which every driver was either texting or on their cell phone that I had to stop for. 2 cars driving along without headlights that I had to stop for. I am drinking a stiff drink of raspberry hot chocolate now and then going to crawl into bed and try and relax.
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| Vibram FiveFingers Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Much better run today. Between finishing two books last night and my run this morning I have been able to get rid of the tension from last night's run.
Left foot was a little sore last night, so I iced it and then this morning wrapped the foot and am icing it again. I think I will avoid the FiveFingers for a while in case they are the culprit.
12:05/12:23/10:52/11:40 PE 6-6.5
My throat started hurting a lot this afternoon. I hope I am not getting sick. :(
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| Brooks Advantage Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Today is going to be a rest day. I am still not feeling well and my left ankle and foot can use the healing time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I only got in two miles this morning. As I was passing my townhouse, I realized I needed an urgent pit stop. I will do more at lunch time. |
| Brooks - Water Resistant Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Went running with Leslie, Harold and Odee on the Jordan River Parkway this morning. I was a bit frustrated because I cannot get my Garmin to turn on at all. We met off of Winchester Street and did 5 miles heading north and then back - taking any paths we could to get Leslie and Odee off of pavement. After we doghandled Odee up into their car, I took off and went south for another 3 miles and then back. I was getting pretty tired the last few miles. Now I think I am going to take a nap.
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| Mizuno Wave Alchemy 8 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| 5 miles on the treadmill tonight because I ended up working late. |
| Vibram FiveFingers Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I did a stupid thing last night. My left forefoot (is that a word?) was hurting as I ran on the treadmill (ok - I was in my FiveFingers), but I ran through the pain. I did icing and ibuprofen last night, but it was still hurting today. I'm worried that I might have a possible stress fracture, so am going to avoid impact training for a while. I wrapped my foot in corban tonight and did an hour of hard cycling on the stationary bike. I was going to try a half hour more on the ellipticals - but that hurt my foot, so I quit. I will do an arm and ab workout later tonight. Off to find a tuna fish sandwich.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I've been allowing my foot to heal for a few days (one of us has to try to rest). Since I was the only one in my office today, I did some research and analysis on my foot. I decided it is not a stress fracture - seems to follow the rules of tendonitis. I went to Wasatch Running this afternoon and had a good conversation with the owner. I bought two different pairs of insoles with more forefoot padding and arch support and am going to rotate them in my different running shoes. I also bought a foot massager and will use that a few times a day to help the muscles relax. He also recommended I research arnica instead of Ibuprofen, so I am going to google that later today. /*********/ Race information: Wasatch Running is taking input on the Grand Slam 2009. Go to the Grand Slam website and you can put your input in on which races you want included. I mentioned that he should include an ultra or two as Grand Slam options and he said that he might consider a Utah ultra Grand Slam. There is a new ultra starting in May, 2009 with 30K and 50K options. It will start at Camp Williams and head west. It is called the Sapper Joe 50K & 30K on May 23, 2009 starting at 6 a.m. (all trail)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Santa Run (3 Miles) 00:50:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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I ran 10 miles on the Jordan River Parkway in Lehi with the other runners this morning. I started late, so enjoyed my time alone. This was the first time I have ran 10 miles without any walking breaks - so I was very happy with that. My previous non-stop run was 6.3 miles in length - so I know my training is paying off. I taped my foot this morning and used the new insoles. I was a little concerned the first mile because my achilles tendon in the left ankle felt tight, but it loosened up after a while and was fine. /****************************/ Santa Run - Ogden This was a race that was organized as a lead off to the light parade in Ogden. It started at 4:30 p.m. and was 3 loops of a 4 block long course. We gave out candy and enjoyed ourselves. Even though I walked the entire race, I am logging it because it was my sister's first race. She has been battling obesity and is starting to get in better shape and this was a great time to be with her and keep her motivated. Since we were the very last runner's and right near the start of the parade, we got our picture taken by the Standard Examiner 
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| Brooks Advantage Miles: 10.00 | Brooks - Water Resistant Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| 6 miles in 1:07:28. Can I take 7.5 minutes off my 6 mile pace in the next year? 12:10/ 12:02/ 10:46/ 10:24/ 10:54/ 11:05 Perceived Effort - uphills 7-7.5 downhills and flats 6-6.5 Taped the foot before the run and used my new insoles. It was nice to get out and run. Focusing on eating well - so that means I'm hungry and need to adjust my caloric balance. Hopefully I will get to the gym and do an hour on arms/core in a couple of hours.
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| Brooks Advantage Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Felt sluggish tonight. It was getting dark as I ran the last mile - but nobody ran me over. PE - 1st 4 miles 6.5-7 next 3 miles 7-7.75 I think it is kind of humid out right now - I was pretty wet when finishing. Nice headwind for about the last 3 miles. 11:48/11:20/11:27/11:17/11:21/11:26/12:12 (cool down time rocks!) Getting some protein in me now - then I will head over and take Odee for a walk. Leslie fed me a healthy, nutritious dinner, then we walked Odee around the park for a while. Trying to decide if I can eat a dessert - I'm at 1650 calories for the day and really tempted.
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| Brooks - Water Resistant Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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I have had a hard time this week getting up in the morning and keep sleeping in. Went to the gym at lunch and ran 3 miles on the treadmill. 3/4 mile at 4.5 mph (1.0 incline) 2 miles at 6.1 mph (1.0 incline) 1/4 mile at 4.5 mph (1.0 incline) More to come later.... Ran 3.25 miles after work - trying to keep my pace around 12:30 for consistent effort. Lifted weights (arms and shoulders) for 30 minutes.
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| Brooks Advantage Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Was finally able to wake up today after only one attempt at the snooze button. The left knee was tender the first half mile or so, but then quit hurting. I felt really tired today and just took it easy, but my body was feeling the effects of increasing my mileage. I am trying to start doing 40 mile weeks this week and then maintain them through the end of January and I can feel that will take some getting used to.
Very slow::13:33/12:48/12:37/12:27/12:35/12:31
As I left work today I noticed a sign across the street about Sporting Goods closeout and stopped in to check it out. The store is only open for 90 days but has a lot of running and exercise clothes at what seems like reasonable prices. If anyone is interested - it is in Murray - up the street from the Fashion Place Mall at about 800 E Winchester Street (right before RC Willey) on the north side of the road.
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| Brooks - Water Resistant Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| Worked late tonight and shopped for puppy supplies on the way home - so it was after 6 before I started running. I wanted to do very slow miles tonight, so I explored every inch of several subdivisions (lots of turns and culdesacs to slow me down) around my home tonight. I checked out 3 small subdivisions and 1 large subdivision. 13:55/13:33/14:00/10:00 (.75) (I'm trying to convince Marion she is a speed demon) Yay - I only have to do 11 miles tomorrow to hit the 40 mile mark!
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| Brooks Advantage Miles: 3.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I picked up Odee at 7 this morning and we headed up to Davis County to run on Antelope Island. His saddle bag pack was so full of water and treats I had to help him in the back of my jeep. And - since I took out the back seat - I kept having Odee literally looking over my shoulder. We ran the WhiteRock trail and part of the Lakeside Trail. Odee's leash kept shutting off my Garmin until I finally switched it to a position it wouldn't hit it - so relied on other's readings for some of my mileage. Odee did not allow for any warmup at all - he was ready to run, so we rushed through the first mile - with numerous doggie pit stops until he settled in. I made him run pretty well non-stop until the bench at mile 3 (this includes a long - but not steep - uphill). Odee was so thirsty he drank an entire water bottle full of water at this break. I did give in and let him walk part of the next uphill (it wasn't for me - honest :) ). Jim Stead caught up to us at this point and told us he just got permission for us to run a new section of trail. This section follows the northern side of the valley around White Rock Bay. It eliminates a pretty tough uphill, but also a long section of downhill switchbacks I really like. It was sweet running new trail. This was gentle up and downs and I let Odee set the pace on this section. For about a mile we circled 6 buffalo - but other than Odee and the bison eyeing each other they just ignored each other. When I came down the backside of the trail - Odee could see my jeep and he was setting a good pace. He wouldn't drink anything because he thought the run was almost over. Sucker! There were still 4 miles left. He was enjoying the treats his mom packed in his lunch. We saved most of them for after the run. Met up with the other runners at the jeep after 11 miles of running (and 1/4 mile of walking uphill) and Odee cadged beef jerky off a few of them until I gave him his treats and boosted him up into the car. Went to lunch at IHOP afterwards with my sis, BIL, niece and her hubby and Odee came out into the parking lot and met everyone and was admired. After lunch we stopped at Petsmart and it was fun watching people's eyes get big when they saw Odee and hearing 'wow - that is one BIG dog!'. Lots of people wanted to know what he was and pet him. He probably saw 20 or more barking dogs and totally ignored them all. Les - that's the secret - make him run 11 miles each morning! On the way home Odee and I debated about whether we qualified for the HOV lane (it says 2+ occupants - not people) - but we decided to not push our luck.
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| Mizuno Wave Alchemy 8 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Another Sunday and a chance to rest from running. I did walk about 4 miles this morning and Leslie and I hiked 2 miles this afternoon - but they were all easy miles. Trying to get some Christmas decorations up so that I can feel the reason for the season. At least I got my Christmas Cards done today and a package ready to ship to Afghanistan and another package ready to ship to Italy tomorrow. Hoping I can do another 40 mile week this week. Have a great week everyone!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Struggled with depression this morning and couldn't get out of bed, so I rushed home from work as soon as I could to get my mileage in before it was dark. Switched my one pair of sunglasses over to the orange lenses for snow and put on some of my reflective gear. I think I am stuck in tights for a while now (sob). I was glad I had on my compression tights because they are the warmest and kept my thighs pretty warm. I modified one of my 4 mile loops to make it a 6 mile loop and threw in a couple more uphills.
12:36/12:04/10:44/11:29/11:53/11:15 Off to the gym to work legs and abs and back and then shopping to get a few more gifts to mail a second package off to Italy before the mailing deadline hits.
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| Brooks - Water Resistant Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Headed out early from work to get my run in before it was dark. I ran down to the Trax Station at 90th South and then ran the Queens Pigeon Trail for a couple of miles and back. I got nice and warm on the way out and was able to unzip and take off some layers. My left knee was very toasty between my compression tights and a neoprene knee brace. As I turned around to head home I ran into a slight headwind and the sun was off my route, so had to start adding back on layers. About 5.5 miles I started feeling tired. About 6.5 the left knee started hurting if I picked up my pace, but as long as I maitained a certain pace it quit twinging.
1 hr 29 min total - 12:03/11:54/11:47/11:48/11:48/11:44/11:53 Off to hit the shower and then back to the office for the evening. Have a nice night everyone!
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| Brooks Advantage Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Leslie conned me into running a tempo run today. I was supposed to be her pacer, but I think I turned into a nag and a coach somewhere in there. The course was relatively hilly. Not significant hills, but I really don't think there was any flat terrain in the entire run. Mile 1 (warmup) 13:08 Tempo 3 miles: 11:03/11:05/10:54 (we were pretty consistent given the hills) Mile 5 (cooldown) 13:11 Leslie's goal was to run faster than her previous average. I forced the warmup mile to be slow. Tried to give her mantras for the hills and rough parts, have her look at perceived exertion and tried to motivate her with creme brulee near the end. As I mentioned to Leslie, I think she can actually go faster, but she psychs herself out. Good job, Leslie. You are definitely improving.
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| Brooks - Water Resistant Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
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I woke up about 4:45 and was out the door a little after 5 this morning. I was running along when I passed a sign that said it was 6:40 and realized I had run longer than I thought and rushed home to get to work. Now - back to work. Ran another 4 miles this afternoon. I'm ready for a nap.
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| Brooks Advantage Miles: 11.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| May not make my 40 miles this week. Went to the gym and ran 6 miles on the treadmill. I was coughing a lot last night and still doing so this morning and my chest feels tight, so probably getting sick. I was planning on 10 - but no energy and decided to be smart and quit while I was alive. |
| Brooks Advantage Miles: 6.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I am sooooooo excited! My sister just called and said that the person who was buying the one remaining puppy is picking it up tonight (his girlfriend said she is buying a puppy this week - and he can't hold off any longer). So - she is bringing Twilight over tomorrow morning! I'm going to be a mommy again!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Regretting taking a long nap yesterday afternoon. I am so psyched about the puppy coming that my brain won't shut down. Read an entire book, then laid there trying to sleep for an hour. Finally at 1:30 I got up and went running. It was nice and quiet out. Clear sky with lots of stars. I was enjoying my Christmas songs as I ran and looking down on the valley. 3 a.m. - beat that folks! 12:50/12:36/12:46/11:55/11:41/11:25 (I'm going to regret this at work tomorrow)
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| Brooks Advantage Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Slept in with the puppy this morning. After work I made her do her training. My sister is spending the night and said the longest she has seen the puppies play is for about 15 minutes. We had Twilight playing for nearly 90 minutes and she was so much fun - running all around. She is already a lot more comfortable. After dinner, I went to the gym and hit the treadmill. 1st mile - warmup - starting at 4.5 mph and increasing every 2 minutes to 5.0 mph. Mile 2 at 5.0. Mile 3 at 5.1. Mile 4 at 5.2. Mile 5 at 5.3. Mile 6 increasing every minute from 5.4 up to 6.2 mph.
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| Mizuno Wave Alchemy 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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The puppy kept me awake a lot of the night wanting to play - so I will run this afternoon. Here are some puppy pics - as ordered: Just after arriving: 
Posing at 7 weeks old: 
The mighty hunter :) 
Treadmill again. I was too tired from the annoying baby last night to dare run on icy roads. 1 mile warmup between 4.7-5.0. Kicked the treadmill up to 6.3 and started dropping the speed .1 for every half mile. Last mile went to 6.5 and dropped the speed .1 for every minute. Off to meet my exDH and son for a dinner for our son's 19th birthday on Saturday.
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| Mizuno Wave Alchemy 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Got more sleep last night with the puppy. After work I headed out running - hoping to get off the bigger roads before dark. The wind was only really cold when I headed south each time. I felt like I was running really slow with the yak trax on - but that might have been because I did speed work the previous two days. Legs got a good workout in snowy and slushy areas. It was just starting to freeze again as I finished.
12:17/12:00/11:11/11:36/11:47/11:51/12:19
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| Brooks Advantage Miles: 6.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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Still have to work out later today. I went across the street at lunch and bought a treadmill for days that are really bad. I still plan to get outside most days, but if I think I have a chance of getting injured - give me a treadmill on that day.
PM - just finished running all around the neighborhoods by me. My 6 mile time was more than 10 minutes slower than yesterday and the last mile was really tough - this wore me out. I bought a NordicTrak Water Resistant/Wind Resistant shell at the discount sports place that is temporarily across from my work. I had it on over a long sleeved running shirt and it kept me nice and toasty. Only cold part of me was my chin.
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| Brooks Advantage Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| I was heading over to the oval to run and stopped by to see when they might deliver my treadmill. Rob told me to go ahead and run on the treadmill in the store - so I did. |
| Mizuno Wave Alchemy 8 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Visited with Sasha, Sarah and family in the afternoon. They gave me great information on eating better and Sasha overloaded my brain with information on training, diet, my proper weight, and computer geeky type stuff. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
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Sasha told me that he thinks I can run faster and farther than I think I can. His first challenge was for me to run my 'target marathon pace' (for a 4 hour marathon) as long as I can on the treadmill (or until I flew off or dropped dead or something fun like that). Last December Leslie and I both did a sub 30 minute 5K on a treadmill and I thought I was going to die at the end. I really didn't think I had improved much - but I have to admit Sasha's training methods are working. 1 mile warm-up at 4.5 mph. Kicked it up to 6.6 mph (~9:04 minute miles) and settled in for the long run (small joke). The first quarter mile was easy. The second quarter mile I was sure I wasn't going to make it much more than a mile or so, but my body adjusted to the tempo. The first two miles I was probably around a 8 on the Perceived Exertion scale. The third mile I could feel my breathing start to get a little rougher, but could focus on it and calm it down somewhat. PE was 8.25 most of this mile and the breathing was more strained towards the end. Unfortunately, I looked at the clock and realized I had to get back to work. Heart Rate was 168 immediately after the 3rd marathon mile. My heart rate monitor strap has not worked on my last two runs. Is there a battery in them that might have run out? Sasha - I could have probably done another 2+ miles or maybe more before exhaustion set in. Do you want me to redo the test when I have more time? PM - went to the gym and did 21 miles on the stationary bike. At 12 minute miles that totalled 5 running miles.
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| Vibram FiveFingers Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Easy recovery run down to Trax and along the paved trail there. Lots of ice - definitely had to be careful even with yaktrax on. |
| Brooks Advantage Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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Only 4 miles this morning since I like to run late on Christmas Eve. Not sleeping soundly at night with the puppy bothering me leaves me tired - but we are gradually training each other. It was cold outside! My calves were still tight from running in my FiveFingers on Monday. Tried to speed up the last 2 miles, but instead working on 25 step striders again and again. 11:43 avg/Max 6:49 13:06/12:29/10:55/10:17 Christmas Gift Suggestions (Oren Arnold): - To your enemy, forgiveness
- To an opponent, tolerance
- To a friend, your heart
- To a customer, service
- To all, charity
- To every child, a good example
- To yourself, respect
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| Brooks Advantage Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Did 3 miles on my treadmill starting at 5.0 mph and increasing the speed every 1/4 mile. I will do more after I get back from the movies with my son. |
| Brooks - Water Resistant Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Ran to my office to get some database maintenance done and then ran home. A couple of people stopped their shoveling to applaud my efforts. (I though they were the ones deserving applause). My yaktrax are already breaking, so I am going to go by Wasatch Running to get the better running tracks they sell. 12:24/11:37/11:20/11:39/11:44 (uphill through some deep snow at times)/11:36/11:47
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| Brooks Advantage Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I went with Leslie and her friend Gary to the Olympic Ice Oval and ran around the track there for 3 hours. I was able to run 15 miles without any walking breaks. This is 5 miles longer than my previous longest 'run' of 10 miles. I felt good about that, but my legs are really tired now. |
| Brooks - Water Resistant Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Rest Day. Got set apart as a nursery leader. Entered all the previous mileage I had logged for the first half of the year before I joined the blog (missing a lot of treadmill runs). My clothes have been feeling tighter this week and I couldn't believe the scale said 150 when I got on it this morning! Threw out all the junk food in the house (except my Frango mints which I have not opened and are in hiding as a reward). Breakfast - banana, milk Lunch - ww wrap, ham, avocado
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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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I will run later, but wanted to point out two of our blog members will be running the Across the Years race down in Phoenix this week. Jim Skaggs (UltraJim) and Davy Crockett (Crockett). Jim is running the 72 hour race starting at 9 a.m. this morning (this is a lap race on an estate) and is attempting to run 200 miles. Davy starts on Tuesday morning for a 24 hour race and is hoping to make 110 miles. If you go to the Across the Years web site - you can see their times and pictures. Both of them have told me they would appreciate emails with encouragement, telling them to eat, funny (or stupid) jokes, etc to read as they run their laps. The link for these emails (send greetings link) is at http://www.acrosstheyears.com/. Thanks!
PM: I went out for a 3 mile run and got motivated and did 5.5 miles. The roads were not too bad, but started icing up as it got darker. After just one week I can already tell that daylight is lasting a teensy bit longer. 11:03/10:37/12:07/11:40/12:04
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| Mizuno Wave Alchemy 8 Miles: 5.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 146.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles easy on my treadmill. |
| Mizuno Wave Alchemy 8 Miles: 7.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Race: |
Provo New Years Run (3.1 Miles) 00:27:54, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
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I'm racing this afternoon, but wanted to mention that Davy Crockett is approaching 103 miles in his 24 hour race (www.acrosstheyears.com). The race ends for him at 9 a.m. He has set PR's at 50K, 50M, 100K and 100M. Right now he is in 3rd place. Jim Skaggs is in the 72 hour race there and at 120 miles. He appears to be struggling, but is still continuing to keep on moving. Go post some emails there and cheer them on! /*****************************************/ Race Report: 1 mile warmup OK - Sasha wanted me to do a 5K time trial to see how fast I can go. I was really scared about this because I knew I would have to be uncomfortable the entire race. I also knew that I had to overcome a mental block I have that says I cannot run fast on the road. Mile 1 - I started out pretty fast, but was kind of bummed that I was soon in last place. I decided that I needed to keep pushing myself and would look at my watch and sometimes say 'wow' and other times say 'push'. 9:10 - the body was warming up. I was breathing hard, but not feeling tired - so far so good on the mental block. Mile 2 - Sasha passed me on the out and back shortly after the start of mile 2. I was speeding up at times, but still dead last and making no progress at picking off other runners. It looked like they were all running easily. Benjamin encouraged me at 1 3/4 saying "you can do it." That was nice. Shortly after the turnaround, one of the guys that was running with a girl about 20 feet ahead of me, slowed down to a walk. Chicked him.....9:07 Mile 3 - I kept telling myself I could push harder. Breathing was really difficult at this point in time. I was really spent. Chicked another guy right around 2.5 miles. There was a small uphill and I tried to push up it. I could see the church where we finished and kept saying "get me to the church on time." With two turns to go I was pushing hard and feeling like I wanted to quit but refusing to quit. Shortly after that turn Sasha and Julia came back and got me and kept telling me to catch up and give them 5. I think I caught up twice. Sasha also guided me on the fastest area to run in to avoid ice. 8:51 Home Stretch: Sasha was telling me to sprint. I couldn't get anything else out of my body and was trying hard, but just didn't have any get up and go left. (on pace for 8:10 - so I guess I did sprint some). That was just plain HARD! But so satisfying. I took almost 3.5 minutes off my previous PR and that was on a short course. It sure felt good to quit running. Sasha kind of looked at me like 'I told you you could do it.' Sarah said he must have been pleased at my effort because he wasn't yelling at me. :)
Avg: 9:01/Max 7:07
2 miles cooldown with Sarah (12:00 avg) I won a blue ribbon and $2 in prize money for winning my age group (ok - I was the only old person there). I am going to frame my award and prize money.
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| Mizuno Wave Alchemy 8 Miles: 6.10 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1232.18 | 42.70 | 5.10 | 0.00 | 1279.98 |
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| Mizuno Wave Alchemy 8 Miles: 77.10 | Vibram FiveFingers Miles: 44.70 | Brooks Advantage Miles: 104.85 | Mizuno Wave Ascend 3 Miles: 15.00 | Brooks - Water Resistant Miles: 63.35 |
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| Night Sleep Time: 22.00 | Nap Time: 0.00 | Total Sleep Time: 22.00 | Weight: 146.00 | |
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