A Balance, Redefined

SLTC Winter Series 5K

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Location:

Vestavia,AL,USA

Member Since:

May 31, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.

Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
 

Short-Term Running Goals:

Get back under 3 for my next marathon, September 2018; Berlin!

A friend of mine recently brought to my attention "Team for Kids".
This group is part of the New York Road Runners (NYRR) club.

He has run for them in the past. People who run for Team for Kids commit to raising money that is then used to fund school-based and free youth events around the United States to help the youth of America adopt healthy lifestyles through running and fitness.

- Since 2002, Team for Kids has raised more than $57,000,000.

- This money has been used to support programs reaching more than 267,000 children nationwide.

- This funding, in addition to the items listed above, helps pay for training of teachers and coaches, program and practice supplies, and student incentives.

- For most of these kids, running with a NYRR program is their only opportunity to get exercise or play sports.

This year I will be running for this effort as a charity participant in the Berlin Marathon. My fundraising goal is $2,000.

Please help me make this goal by contributing to the following: https://runwithtfk.org/Donate/Member/56641

 

Long-Term Running Goals:

Enjoy being a Master's Runner.

Personal:

Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living...

Miles:This week: 14.00 Month: 109.00 Year: 261.25
RM 090416 Lifetime Miles: 134.43
Saucony Fastwitch Lifetime Miles: 226.22
Asics Japan #1 Gold Lifetime Miles: 43.00
Brooks Launch Neon #11 Lifetime Miles: 20.25
Brooks Launch Blue #12 Lifetime Miles: 11.00
Saucony Rides Grey #21 Lifetime Miles: 27.25
Saucony Rides Blue #22 Lifetime Miles: 11.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
281.0023.003.000.000.000.000.00307.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Well I posted yesterday’s run and my running goal for the year on the discussion board, now comes what happened last night. My family and I were driving to a New Year’s Eve party at about 4:30pm and were in a car accident. I have a very sore neck, back, and arms. I have bruising across my shoulder. My wife has bruising across the entire left side of her face, her lower legs and one of her arms. My daughter had minor bruising on her one leg and on the side of her face. My father-in-law suffered a severe cut (~10-12 in) across the top of his head and lost about half of his blood volume. He also broke a few bones in his neck, spine, and at least eight ribs. Thankfully, we are all still alive. He is still in the ICU but should fully recover from all of his injuries. I can only thank God that no one was killed. There were two other cars involved and both of the people in those cars appeared fine. Please pray for my father-in-law to have a quick and complete recovery.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Assessment run to determine the damage. Good news is Rafael seems to be improving. Though he is still in ICU. I ran on plowed streets in a nearby industrial park. First mile was very slow and then I settled into a 7:35 pace for the remainder. My neck was sore whenever I tried to look to the sides. My lower back was tight on the second half. And it turns out that I did hit my right knee on something. It had a bruise and felt a little tight. However, my breathing was good and it does not feel like my ribs bruised much from the safety belt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I have to take it one day at a time. The worries and stress of the aftermath of such a serious injury have plagued my sleep. Everyone seems to be holding up fine but you can tell there is still a lot of healing to be done. I did see Rafael sitting today and he was moved out of the ICU tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Today was such a hard day. I left Chicago to come home. It was hard leaving my family there. I didn't sleep well...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

I wanted to try and get out of my mind for a little and just feel my body. It is hard because often I go running to think things through but at this point I just want to be able to spend a good hour without thinking about anything. It didn't work but the run still felt good. It was nice to know that I could still put in a good run. The pace was slow as I'm still sore and there was a good 2-3 inches of fresh snow on the ground. This was actually nice as a good 2 mile stretch of the run still had "running poweder". By the way back some others had gotten to the snow but not many.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

After another night of poor sleep I slept in a couple extra hours this morning. I ran to SH and then MM 5-9 and back. It started snowing at about mile 2. It wasn't too bad though. Still taking it easy. My knee felt better but my lower back is still very tight. Avg. 7:54 HR 141 I was a little bummed as this week was supposed to have been 70 with some faster miles in the mix but I can only thank God again that I'm still running and everyone else continues to improve there conditions. Rafael may either come home tomorrow or be transfered to a rehab facility. He did make it up a flight of stairs the other day so that is great.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.001.000.000.000.000.000.0010.00

Crazy day. Still can't sleep. Can't seem to get my mind to relax. Didn't get out for my run until about 7:30pm. Ran from lab to City Creek. It is pretty in the dark with the snow and very relaxing with the stream. I pushed one down hill mile just to distract myself and proove to myself that I could. Avg. 7:48 HR 148

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.002.000.000.000.000.000.0010.00

Same run as yesterday but earlier. I was feeling much better. My back is mostly back to normal, my neck is still a little tight, but otherwise I felt good today. Both faster miles were downhill miles 3 and 6 of the City Creek out and back. Avg. 7:24 HR 153

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

I had a long day at work, steady 8am-6pm. Then went for my run about 6:30. Just ran to SH and did loops. The first two were solo counter-clockwise. There was a guy going the other direction about the same pace so I turned back and did the second two loops clockwise with him. (James training for Boston). The final loop I did on my own and back home. No “fast” miles just a quicker steady pace today. Avg. 7:12 HR 152 The night was rough and I had trouble sleeping again. Didn’t get down until after 12:30… It seems like every other night has been tough since I’ve been back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.004.000.000.000.000.000.0012.00

Another long day in work. Made it out for my run at about 6:30pm again. Mixed it up a little. Ran to SH and did every other loop at pace or faster (6 total). Started CCW then ran into James again on the second hard loop. Switched to CW for the final hard loop and an extra easy loop. Spoke with James a little about my training. Made me realize that I’m back to preinjury fitness. I’d told him that most of my mileage was at about 8:30 pace or slower but actually I’ve steadily improved since Oct ’06, and am now doing 7-8 min range with 10-30% of my weekly mileage at or below MP. Avg. 7:15 HR 150

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

Very random run from home. Meant to get up but still can't seem to get to sleep before midnight so I ran after work. Just went up and down blocks trying to hit blocks I haven't run on before. It was very slippy out in spots that slowed me down. Also, my legs are a little tight from the good week of mileage so far. Avg. 8:02 HR 148

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.000.000.000.000.000.000.0016.00

Got up at 6am without an alarm but decided 7am was better. I wanted to get at least 7hrs sleep. Made my way into work. Saw Chad running on Foothill. Set some stuff up and then went for my run. My plan was to run up City Creek from Popperton Park. I made it to 6 miles (2.5 past the gate house). However, from that point on there was no plowing. I made it a quarter mile in the knee high snow and decided to turn back. So I added on the extra miles by running into Memory Grove up past the Temple to the Capital Building and back. My legs felt pretty good. My quads were still tight like last night but it wasn’t as slippery out. I wnet a pretty even pace minus one quicker mile (into Memory Grove) and one slower mile (up to the Capital Building). Overall I was very happy with the week. This is my highest mileage week since Sept '06. Avg. 7:41 HR 151

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Felt fine. Cooler by the end of my run, didn't start until about 6:30pm. Just ran MM 2-9 and directly back. Avg. 7:31 HR 138

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Typical Monday for me, went in thinking I would get 100 things done and fell short at 75.  I also had some fun trying to get to work as I locked myself out of my car. Don’t ask. Let’s just say it is not a good idea to have 5 things in your hands while you are trying to close the trunk of your car… I did however manage to get into work on time though.

Wasn’t sure what I was going to run today, thought anywhere between 5-8. On my last loop around SH I ran into James again, so I tacked on an extra loop with him and took a slightly longer way home so I ended up with the 8 miles. Trying to talk him into joining the lab. He sounds slightly interested.

I felt fine during the run. I have to remind myself to be patient. I felt so good last week with the 80 that I keep thinking let’s do it again but I’ll try and take it slow. I still have a little over three months to race day… Avg. 7:33 HR 146

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.006.000.000.000.000.000.0012.00

Today I finally woke up at a normal time and got out of bed after waking up. This was the first time in two weeks… So, I got into work early with the plan of running at 10am. Started off the day on the wrong foot though and was pretty grumpy by the time I headed out the door at 10:45am. Dealing with accident related issues is just not fun. Then to make things more interesting the weather was having fun with me. About 0.5mi mile into it, it started snowing and was fairly windy. By the looks of the flags it was about 10-15 mph winds. My plan for the workout was to do 2-mi on 2-mi off. Between the weather and the lack of training with the accident I decided it would be best to plan to have the on miles on “easy” ground. So I did my warm-up starting from lab of two miles relaxed. Then I hit the first mile of my “on” headed downhill. I didn’t look at the Garmin the full mile, I just went by feel. I did have a crosswind with the snow blowing everywhere but not much snow had stuck on the ground yet. I hit 5:34 (descent 178ft), the second mile was more downhill but the first half mile was the hardest with a brutal headwind, the second half had a tailwind into Memory Grove 5:34 (yes the same split, descent 211ft). Then I turned up City Creek for about 2.5 miles. I then turned around and let loose, again not looking at my Garmin (except at the mile beeps). By this time there was about ¼-1/2 inch of snow on the ground and there were slippery spots but not too bad going downhill. Miles were hit at 5:21 (descent 242ft) and 5:19 (descent 179ft). To squeeze in the third repeat I just took a half mile recovery, not the best plan but I was curious to see what I could do with minimal rest after the 5:19. It truly amazes me that Paul, Sean, and Logan kept that pace and faster to qualify! That first mile for my final on session is the one up towards the fire station from overlooking City Creek. The uphill was not the problem, it was the snow. By then it had drifted to about 1in in spots and the traffic had made sure to make it nice and slippery, 6:46 (Ascent 206ft). The final on mile was a little better as on the descents the slipperiness isn’t as bad 5:47 (descent 233ft). The last repeats obviously slower but tougher miles, more weather, and very little rest so I was happy with it. Overall, I felt GREAT! It was nice to get out and get some good leg turnover. I finished off a mile cooldown and called it quits. Not sure why I wrote so much today, curious to see if anyone will comment and just nice to do a workout again and have something to write about rather than I ran 10-miles again today and kept the same pace yeah… Avg. 7:00 HR 165

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

A good run after a long day in lab (~12hrs). I’ve continued to have problems focusing and it just makes things take so much longer. For the run I met up with James at SH and we ran SE of the park, random streets and back. My legs felt very good considering the tougher workout yesterday. I’m happy with my progress at this time. I ended up with 9mi, was only planning on 8 but I can live with it… Avg. 7:49 HR 140

I forgot the best part of the run. I checked the weather on the way out the door and it had the windchill as 1F and at the end -4F. Let’s hear it for winter!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

Legs are a little tighter today, left glut and right knee. This is perfectly expected though and nothing too serious. Ran to City Creek, down to Memory Grove, up the stairs to the capital building, then down Gravity Hill and back to lab. Got up early despite a bad night of sleep. In work by ~6am out the door  a little after noon. The weather was warmer, 10F windchill. I actually had to stop and strip a layer. Avg. 7:25 HR 152

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

I was getting a little ahead of myself on mileage this week and with the slight twinges yesterday I decided for a day off. So I just ran three treadmill miles (8:00 pace) right out of bed and did some stretching situps pushups etc. Feels good. Now on to work and hopefully a relaxing weekend...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.000.000.000.000.000.000.0018.00

First of all congrats to all those who raced the Painter’s ½ today. A great showing by many bloggers especially Logan!

Got up early, planned on running at 5:30, didn’t get out the door until closer to 6:30… I did a course run today. Headed straight to MM7 (1.75 mi from my door). My plan was to keep it very easy and run out to a little past the 14 mile mark. On the way out I kept to plan and only pushed Mile 14 as it was my first time on that stretch and it was a nice descent. I saw all the mile markers except 13 and 14, the last official looking one is mile 10. Then I turned around and picked it up a little but still kept the breaks on. This was my first 18-miler since before TOU. On the way out I only saw 2 other runners but on the way back I saw between 30 and 35. Overall I had a good run and my legs felt strong. By the end of the run the weather was very nice (I can’t believe I just said that for 30F but it felt great). Avg. 7:15 HR 152

The great news for the day is that my family got home!!! It had been two weeks since I’ve seen them and 4 wks since they’ve been in UT. It was nice having them around the house again and watching Kaitlyn play with all her new Christmas toys.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

I was planning a family run with the nice weather today but Sandra understandably wasn’t up for that yet. So after Kaitlyn went down for the night I headed out. I wanted to run on the BST but the trail was so bad. It took me 9:43 to get across the mouth of the canyon over all the snow and ice. So I looped down back west and stair-stepped back to the marathon course picking it up around mile 9.5 back home. Avg. 7:41 HR 143

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

PM run. Meant to do a double today but the snow changed my plans. Shoveled and got into work by 6:30am. Went home a little early to shovel again. Good upper body work today. Then went for my run a little before 6:30pm. I forgot to charge my Garmin so I was "free" today. SH loops and random streets.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.004.000.000.000.000.000.0013.00

AM-5:45am "death march" slowest run in awhile. The good news is I got about 7 hours of sleep last night so I managed to get up at 5am. Still took me about twice as long as usual to get out the door but moving in the right direction. Started from lab to City Creek and back. Just north of the JCC I saw three deer run across the street in front of me. Then when I got to the cemetery the clouds thinned to let the full moon shine throw, very surreal. As far as the run went I never got my legs moving. I just didn’t feel any turnover. This was probably because my legs were frozen, according to the NOAA the temp was 3F. The pace was fine though as the run was just for mileage anyway. Avg. 9:03 HR 138

PM-7:00pm treadmill workout. I did 1-mile wu (8:00) then four miles just under pace (5:52). At the start it felt harder than I would have liked but then I got into a rhythm. I kept my heart rate in the low to mid 160s.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

In work by 5:30am. Had a long day, didn't get my first breather until 2:00pm. Then went for my run at 3:30pm. My new "work favorite" to City Creek up 1.5 miles and back. I felt good. It was nice running outside in the sunlight even though it was a 10F windchill. I kept the pace "honest" but never really pushed hard. I did surge the uphills and the last mile or so to get an even pace for the whole run. Avg. 7:00 HR 158

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.000.000.000.000.000.000.0016.00

AM-6:00am Morning jaunt around campus. I’ve been here for well over a year and I can still count on my fingers how many times I’ve been on lower campus. I got into lab a little after 5:30am, set a few things up, and then headed out the door. I thought about doing the City Creek run again but wanted to mix it up. The inversion was in full affect today and that was a bit of a downer. Other than that I just looped in and out of the buildings of lower campus then headed south on 15th for awhile and back. Avg. 8:12 HR 140

PM-7:30pm Toward SH and then random blocks. Long day, only 6hrs of sleep last night and then 11hrs of work today. However, I do feel good. Avg. 7:40 HR 137

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Not too much sleep last night. Only about 6hrs (again) then a 10hr day at work. I envy the professional athlete, to have time to focus solely on running. It amazes me the mileage some of you fellow bloggers get with families of 3 and 4 kids on top of your jobs… All that being said I think I’m holding up pretty well. I’m only going to go about 10mpw higher in total mileage and not for another 3-4 weeks but it is definitely tough on only 6-7 hrs of sleep per night. The good news is as of now I’m still finding time to get in my 60hrs per week of work, the mileage, and maintain family time.

So far this season has been about the mileage and it will continue to be that way until after the April marathon. I want to see what I can run on a solid base and work in some faster, shorter intervals for the subsequent marathon. Tomorrow I will test my speed at the SLCTC 5K but with the lead in my legs I’m more curious than having any plans. I think I’ll just try to hang on for dear life to the faster guys and see how long I can last.

On a separate note I called in my first order to the St. George Running Center and the service was great. The shipping was minimal and I got my shoes and accessories within 24hrs!

Oh yeah. I did run tonight, 5mi on the treadmill 8, 7:30, and then 6:58s…

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Race: SLTC Winter Series 5K (3.1 Miles) 00:16:53, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.003.000.000.000.000.0014.00

I actually got over 7hrs of sleep last night! It was nice that the race didn’t start until 10am. I was very nervous about the race today. My legs felt heavy in the morning, the mileage this week was higher again and I was tired. When I got to the race Sasha, Ted, and Steve were there. Sasha gave me my team jacket and I went to get my number. I had a brisk 4 mile warm-up (Avg. 6:59 HR174) with three 50m pickups, each ending at about 5:20 pace. I finished this warm-up with James. During this time I planned that I would like to try and average 5:20 for the race with my main goal of doing anything under 17. I told this to Ted and he more or less seemed on board. There were some fast guys there I knew and a few I didn’t. In addition to the team members BJ was there and ended up winning. People lined up by mile one more or less how they finished. I felt like I was holding back a little during this time but hit the mile right on pace in 5:20. After the 180° turnaround I noticed that Albert (A Wasatch Athletics runner I’ve done a few workouts with) ahead of me was slowing a little and a second guy I didn’t know as well. I wanted to try and catch both. For mile two I slowed a little to 5:25. At this point I started to reel in Albert. With about a half to quarter mile to go I finally caught him but I couldn’t catch the other guy. The third mile was in 5:28. It felt much harder than the first mile but I should have put in a little more. Ended up finishing 6th in a 16:53 by the Garmin for 3.13 with an Avg. of 5:23 HR 185. Overall I am very happy with the performance. I ran my 8th fastest 5K ever and felt very strong doing so. I’m sure I have more in me and look forward to my upcoming races. I did an immediate 3 mi cooldown, half with my neighbor Mike and half with the team. Then after a little chatting with everyone I did another 4 mi cooldown on my own before heading into work. It was nice getting to talk with many of the team members. I haven’t had a chance to run with many of them more than once or twice in the past and it is good to get to know them face-to-face. For the cooldowns Avg. 7:52 HR 146  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

My initial plan was to get up and run before church, but when my alarm went off at 5:23 I rolled over and turned it off. I needed the extra sleep. I’m glad I took it. Instead I went for my run during Kaitlyn’s nap. I went to lab and ran from there, went up City Creek just a little further than usual. There was a surprisingly large number of people out running, walking, and hiking. One of the hikers pointed out a bunch of deer up on the mountains. They really looked magnificent silhouetted by the snow and then at the mouth of the canyon was some raptor playing in the breeze coming down the true meaning of God’s beauty.

I felt great considering the race yesterday. I surprised myself and I’m happy with my progress. I really didn’t know what to expect so I was pleasantly surprised. My quads are sore but the good kind of sore. The pace today was easy to medium it was just too beautiful of a day to take slow. I got my run in right before the wind came crashing down so the majority of my run was in 45F no wind and mostly overcast I actually had shorts on and my sleeves pushed up. Avg. 7:21 no HR today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

AM-5:30am I didn’t get that good of a night’s rest. I went to sleep a little later than normal and woke up a couple times, maybe because of the wind? I ended up waking at 4:45am before my alarm and just got up. Went to head out the door for my run and was nearly blown back in the house so I went to the treadmill instead. Just 7:30 pace straight through…

PM-7:15pm Exact repeat of the morning run. Today was a take the candle lay it on its side and light both ends kind of day. To spice things up I then took a lighter to the side of the candle as well. All that being said I feel ok for now I just have to make sure I don’t push into the red, I’m definitely to the last few lines of yellow. Total, I only had about 5hrs of sleep last night and then worked an 11hr day, plus these two treadmill runs and shoveling the drive. The good news is between all that I snuck in dinner with the family and a little playtime before getting Kaitlyn ready for bed and putting her down for the night. Luckily I think I will be able to go to sleep early tonight and though I have a rough morning at work the afternoon should be relatively easier. Avg. 7:30 HR 130

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

A little more sleep than the night before, just under 7hrs. Could have had more but decided that some quality time with Sandra was more important. This “balance” of increased mileage is tough, doable but tough. I was in to work by 5:30am, out the door by 10:30am for my run, working again by 12:10pm. I’m taking a quick lunch now while I type this and back to it. I want to leave early today if possible (not likely as I just had an impromptu 0.5 hr meeting with my boss in the middle of typing this, which led to another 0.5hr meeting and now I’m actually an hour behind boo who for me…). My knee was tight from the double treadmill run yesterday but loosened up nicely on the road today. Same run as Sunday but colder and more relaxed pace. Avg. 7:45 HR 142

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.006.000.000.000.000.000.0012.00

I’m definitely feeling tired now. But I took an “easier” day. I woke up at 4:55am with the intent of doing two runs today. However, with the snow I just ended up shoveling and heading into work. I had a solid morning of work from 5:45am until noon. Then I took a quick lunch and went back to work until about 3pm. Then I actually called my day early and went for my run and headed home. It’s strange that I work a 9 hr day and felt like I was slacking going home early… I got home in plenty of time to shovel my drive a second time and get some good playtime with Kaitlyn. My run was fun. Even though I was tired, I decided to do some speedplay. I did two miles off two miles on. No particular goal for the on just think hard and let the legs do the rest. I’ll only give info on the hard miles. It was snowing the entire run but the surface was not slippery. I did the same run as yesterday up City Creek and back. The first on mile started right at the Firehouse. 5:23 descent 166 ft, 6:17 descent 86ft ascent 124 ft. The next two started at the turnaround back down City Creek. 5:59 descent 235 ft, 5:34 descent 242 ft. The final two started back at the Firehouse 6:06 descent 199 ft ascent 95 ft, 7:44 ascent 279 ft. If the elevation change was less than 50 ft I didn’t bother noting it. Overall, I good run considering how tired I’ve felt this week. I can’t believe it is only Wed. Good news is even though I got up earlier this morning I still got about 6.5 hrs of sleep last night. Avg. 6:54 HR 157.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

AM-11:30am recovery run. Do to my complaining about feeling tired this week (sorry) I slept in an extra hour. I feel much better today. Into work at 6:30am out the door for my run at 11:30am. Just ran down into Memory Grove and back. Saw two deer and a ton of people. It is great when it snows as the following day you can actually see the whole valley (no smog). 8 miles Avg. 7:58 HR 133

PM-7:20pm treadmill run. Just adding a few extra miles. The rest of the day went fine. 4 miles Avg. 7:47

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
281.0023.003.000.000.000.000.00307.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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