A Balance, Redefined

SLTC Winter Series 10K

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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: 18.25 Month: 201.75 Year: 1509.50
RM 090416 Lifetime Miles: 135.29
Saucony Fastwitch Lifetime Miles: 226.22
Asics Japan #1 Gold Lifetime Miles: 43.00
Brooks Launch Neon #11 Lifetime Miles: 296.75
Brooks Launch Blue #12 Lifetime Miles: 307.75
Brooks Launch Blue #13 Lifetime Miles: 66.25
Brooks Launch Black #14 Lifetime Miles: 57.50
Brooks Launch Neon #16 Lifetime Miles: 63.50
Brooks Launch Grey #15 Lifetime Miles: 63.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
325.066.0022.941.000.000.000.00355.00
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
6.000.000.000.000.000.000.006.00

AM-5:20am shoveling. I think I've shoveled more snow this week than all last winter... At least the snow was nice enough to stop while I was shoveling. It didn’t start back up again until I was about 2 blocks into my drive to work. Yeah shoveling two-a-days!!!

PM-2:15pm recovery run. I ran with a guy from work. He ran his first marathon at TOU this Sept and had taken some time off since. He is just getting back into it. In fact this was his longest run this year. He was planning on running 4 mi I was planning on running 5mi so we ran 6 mi. He hadn’t run to City Creek yet so we just ran to the overlook and back. Avg. 9:38 HR 116

 

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
20.000.000.000.000.000.000.0020.00

5:45AM LSD. I awoke 10min before my alarm at 5:05am. It took me a while to get moving though and I wasn’t out the door until 40 min later and moving slow. It was colder than I would have liked. My initial plan was to do some MP work however my legs just didn’t feel up to it. I ran directly to the 3mi mark and ran on the course through mile 13 and then back part on the course part not to get the correct distance. Overall I was happy with the run and not too surprised that my legs were lead considering the high mileage this week. Two general comments both about other runners and concerns with cars. I saw a lot of people out during the second half of my run. The things that surprised me were one group of women running four abreast completely blocking a lane!? I’m all for getting my right of way but in my opinion that is just going to anger drivers and make them less likely to move over for individual runners. The other concern is people running WITH traffic. Just curious, I think this was discussed before but isn’t it safer and the law for pedestrians to go against traffic? I know cyclists are supposed to go with traffic… Maybe I’ll put this as a survey in the discussion section. Anyway back to the run the first 5 miles were run at about 8 min pace. The remaining 15-miles were run at 6:36-7:14 per mile. Avg. 7:14 HR 147

I almost forgot two important things. I wore my Amphipod belt this morning and started with 4 roomtemp bottles. By the end of my run I hadn't gotten to two of them and they were partially frozen. The second thing is I finally got back to one of the better training things I used to do, "icing". In the past I used to ice my legs after any run over 15-miles. I haven't done it in awhile, probably becuase it is so cold out to begin with. But today I thought it would be a good idea. Except instead of standing outside in my garbage can full of half ice and half hose water I just went for the tub and it actually worked a lot better. I took our meat thermometer and adjusted the temp down to 51F and sat there for 15 minutes. My legs are already thanking me though some other parts of my body were not at the time... 

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
6.000.000.000.000.000.000.006.00

AM-10am Feeling a little out of it today, mentally not physically. Just ran on the treadmill while I watched Kaitlyn play. Pace 8:00.

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
17.000.000.000.000.000.000.0017.00

AM-6:30am easy miles. I woke up at my “back to normal” 5am. Looked outside and decided I was not shoveling twice today so I just went into work. Set up a couple of experiments and got them incubating then headed out the door at 6:30am. Did my now usual City Creek run to a quarter mile past the 2-mile mark and back. The roads were slippery in spots and just plain sloppy in other spots but it was somewhat runable. I actually saw 6 other people on my way out including Josh Steffen whom I hadn’t seen in a few months. He looked like he was going at a very nice clip considering the surface conditions. However, I didn’t see a single other person on my way back… The weather really brought out the wildlife. Just before entering the canyon I saw a fox cross the road about 50m in front of me. Then just after the 1-mile mark I saw a herd of ~12 Elk. At first I was confused what those huge deer were doing and when I got closer I realized they were Elk, I’m not used to seeing those. Then almost exactly a mile further up I saw another herd of ~12 Elk. This time closer to the road. It was funny I was busy watching them on my left and I heard a twig snap to my right looked over and there were two of them standing there about 10ft from me. They took off in the other direction and my heart jumped a bit. They are fairly large and their antlers are a sight to see that close. Then finally on my way out of the canyon I saw a small group of ~4 deer. Overall, a relaxed easy run. My left glut was a little tight but otherwise I felt fine. 12mi Avg. 8:19 HR 133

PM-7:15pm easy miles. The day started out the right way but went downhill from there, all work related. After Kaitlyn went down for the night I had to get out for a few extra miles. Just a SH loop. 5 mi Avg. 7:54 HR 148

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
16.000.000.000.000.000.000.0016.00

AM-5:45am easy miles. I'm keeping with the idea of SLOW and STEADY this week. I'm feeling the increased mileage now and don't want to over do it by stresses myself in too many other ways. It was crazy cold this morning, single digits straight temp. There wasn't too much wind which was nice but when there was my nose tingled. I did a very slightly different run this morning and ran down into Memory Grove up to the State Capital and down the otherside of the canyon before heading back to lab. 11 mi Avg. 8:31 HR 149

PM-7:30pm guess what? more easy miles... Just picking them up and putting them down. SH loop. 5 mi Avg. 7:50 HR 131 

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
8.004.000.000.000.000.000.0012.00

One run today. Easy with some MP work mixed throughout. Started a little later this morning closer to 6am. It was another Wild America run. As early as a half mile in a saw some deer. I think this is their home because I always see them there, just behind the JCC there is normally 2-4 deer. Then a cool deer experience in front of the Shriner’s Hospital. There were two deer right on the sidewalk. When I passed one just stood there and watched me while the other pranced along the sidewalk even with me in the street until I turned at the stop sign. By about two miles it started snowing, just that little pellet snow. However the wildest animals I saw were after about 3.75 miles. I saw a Chad, Josh, and his wife (I don’t know why I’m so horrible with names). They were heading out of City Creek as I was heading in. I didn’t even recognize them until Chad called out. Then again at almost the same spot as the other day I saw two Elk at 1.5mi from the gate. On the way out I saw a single deer on the north face of the canyon and the three deer at the start of the run were still behind the JCC at the end. I think I see so many animals for a bunch of reasons. 1. They come out while snowing. 2. They are out early. 3. They are often in the same places and once I see one I pay extra attention in those areas. 4. I’m usually running alone and enjoy looking for them. Anyway enough about Wild America on to the run.

My plan was for 5 miles at MP mixed throughout the run. At first the snow wasn’t too bad and the pacing was going well. MP1 5:54 MP2 6:07 MP3 5:53. However, by the time I was coming down City Creek the snow had already accumulated to about ½ inch and was getting slippery so I decided to forgo all 5 miles and only got in one more MP4 6:10. Overall I was happy with the run. My wife had given me a massage last night and my legs were feeling the freshest they had all week.

12mi Avg. 7:46 HR 147

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
10.000.000.000.000.000.000.0010.00

One run today, medium miles. My nose was a little stuffed when I went to bed last night and as my daughter was a little under the weather earlier this week I decided it would be best to get a full 8hrs of sleep. It is amazing what ~25% more sleep will do for you. I ended up getting into work a little after 7am and after a couple experiments and a meeting went out for my run at 11am. It was perfect timing as it was snowing at the time. Good news is it stopped by mile 2 and didn’t really accumulate on the roads. I did the State Capital version of my City Creek run. Going into Memory Grove I saw a couple of the Black Sheep but no wild animals today… My gluts are still a little sore/tight but after an encore massage from Sandra last night it was not too bad. Avg. 7:25 HR 149

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
5.000.001.000.000.000.000.006.00

I think I’m going crazy. Whenever I think I have a schedule set I go and change it. I think the important thing for me to remember with my training is that I do what my body tells me not what I type or say… Less than an hour after posting a response to Training with limited time/sleep  by Michelle I decided to change what I said and sleep an extra hour anyway. Then I went into work and worked first, not running until 11am. I did the same 6-miler as last Friday but this time with one mile HARD. For the hard mile I chose the aided mile (from the Firehouse to the Overlook with a 212ft descent). For that mile I only thought “faster than 5K pace” and didn’t look at my Garmin until the end, 5:03.46 HR 177. This is my fastest mile in … Overall, it felt good and I’m looking forward to the 10K tomorrow. Total 6 mi Avg. 7:12 HR 150

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Race: SLTC Winter Series 10K (6.2 Miles) 00:34:34, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.760.006.240.000.000.000.0016.00

Today was a great running day. I went into the race ambitious and more or less lived up to my expectations. It is the most confident I’ve felt running in, I can’t remember how long. The training is finally paying off. Consistent easy high mileage…

I was treated to a third massage this week by Sandra and it really did the trick. Yesterday’s speedy mile also helped boost the confidence level and pain threshold. I went into the race wanting to try and maintain 5:30 pace. About the same group was there again (minus Ted, I sure hope he is soon 100% again). I did a two mile warmup with Sasha and Steve and one mile on my own. For the race I ran the first two miles with Albert. We were shooting to NOT go faster than 5:30 pace and we succeeded, 5:39. During the second mile I felt like he was going to pull away and that he was pushing the pace but we barely broke 5:30, 5:29. After that I picked up the pace and he fell back a little, but by the next marker I had actually slowed again 5:37. After the turnaround I really wanted to catch the two guys ahead of me. One of them was a Running Advantage guy that I didn’t catch in the 5K and the other was a guy in gray. So I bore down and passed them both, 5:27. The next mile I was feeling on fire and only slowed a little 5:32. The final mile I could feel the wheels starting to come off so luckily it was the last, 5:34. The final 0.24 was in 1:14. Overall, I finished 5th in a 34:33.53 for 6.24 miles at 5:32 pace with a HR of 183. After the race I immediately changed into my warm-ups and trainers and reran the course plus an extra little to round off the mileage. I am very happy with today and only have minor aches and pains to show for it. I looked back and this is my 4th fastest 10K ever. I had two track races my senior year in college faster and my Des 10K time last year. So this was my fastest non-aided 10K in almost 8-yrs!!! I am VERY happy with it. It did play a toll on my body as the rest of the day I had stomach problems. I shook stuff loose running that fast… I was able to spend the afternoon with my family but am sitting at work typing this up now. Hopefully I’ll get home at a decent time to get some good sleep. Overall, today makes me that much more hungry for the team relay in Phoenix the end of the month and my marathon in April…

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Thank you everyone for your support. My stomach returned to normal by the time I got to work last night. I also made it home at an ok time and got 8hrs sleep, we even were only 5 minutes late to church. When Kaitlyn went down for her nap I headed over to Popperton (sp?) park and ran to City Creek. I know you are now in shock. How could Adam run to City Creek. Oh wait I do that almost every day now. I like the sound of the stream… No animals today though as I wasn’t running until noon. I did see the most people I’ve ever seen walking and biking. I took it as a recovery run and more or less felt ok. I ran to a quarter mile past the plowed road and back. Then went sledding with the family. Unfortunately I did have to work tonight and didn’t get back until about 10pm. The mileage is paying off for my running but work is getting tight and this week is looking like a mess at work already so we’ll see how I squeeze in the miles. Avg. 7:44 HR 140

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
14.000.000.000.000.000.000.0014.00

Today was and still is a busy day so I have to make this short. Slept 7hrs, ran at 11am for 8mi to Memory Grove. I ran faster than I was planning as I only had 75 min free today to run and shower Avg. 6:45 HR 155 (four of the miles were between 6:18 and 6:20). Worked from 6:30 to 5:30 minus my run. After Kaitlyn went to bed ran another 6 at SH Avg. 7:32 HR 136.

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-11am. This may be my only run for the day but I’m logging it as an AM just in case. Yesterday destroyed me mentally so the mental stress was almost physical today. I actually woke 20 min before my alarm. I started work at 6am not too early but it was a long morning. I got out for my run at 11am and just wanted to relax. I headed south for the first time in a long time. To and around the zoo and then toward the BST, I thought it would be clear after three days of above freezing temps but I was wrong. Luckily only two miles of my run were on it. During the run I actually wore shorts and a short sleeves, the bank said 51F though NOAA said 41F. In any case after two miles I was warmed up and I was feeling good. I ran into a women training for her first post-child marathon (SLC) and ran one mile with her, actually my fastest of the run 7:02. Also, I was very surprised that I actually saw deer today. They were right on Sunnyside in This is the Place. It was funny they didn’t blink an eye with all the car traffic but both stopped to watch me run by. One of them was even still there nearly an hour later at the same spot. I continue to believe that running is the best physical and mental therapy. By the end of the run the “work stress” from the last 36hrs had cleared and I’m feeling pretty good about the day now. My heart rate was pretty high but I had just had a cup of coffee and the “excitement” of the lab ordeals. 6hrs sleep 12 mi Avg. 7:42 HR 174

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
12.000.000.000.000.000.000.0012.00

Today has been my best mental workday in almost two weeks. I had to get up early to get some stuff done before a 7:30am meeting. I was in lab by 5:30am, got the stuff done, got the meeting done, got my run and shower done and was back in lab before 10:30am. Good start to the day. The rest of the day has been much lower key. As far as the run went just back to basics nice easy miles. I was concerned with the forecast so I did all my miles in one run again. Just nice and easy up City Creek and back, no animals today but there were a lot of people walking… My heart rate was back to normal. 12 mi Avg. 7:53 HR 137

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
12.000.000.000.000.000.000.0012.00

AM-8:00am. Last night I hit a bit of a hitch but it seems to have gone away as mysteriously as it appeared. Last Thur when I was putting stuff in my locker I stood up and my back spasmed. It hurt on and off the rest of the night but was fine the next day and perfect for the race. Then last night when I was rolling out my legs with “the stick” it did it again but more intense. Sandra rubbed it a little, I rubbed in some Tiger Balm and then put a heat patch on it took some IB and went to bed. This morning it was still achy but by about 7am the pain had subsided. I decided I had to break up my run today so I headed out right as the wind storm hit Salt Lake. I know Brent talks about commando points, but I want crazy points or just plain stupid points for this morning’s run. The temp was ok (with the wind), but into the wind it felt like a 30 degree shift down in temp. There were numerous times I had to stop and a minute because it was white out conditions and my lashes frooze together. That being said I mostly just wandered around campus so I didn’t have to deal with cars not seeing me. The U is good about plowing the sidewalks on campus. 6 random mi, Avg. 8:51 HR 140.

PM-7:20pm easy miles. The rest of the day my back behaved. My wife thinks it has to do with work related stress and is probably correct. Today was less stressful and it didn’t bug me. I also noticed that my sleep was less on Tues night with a good 12hrs of work... Last night I got 7hrs and only worked 10hrs – 1hr for the “wind run”.  Tonight’s run was SW from home and back as a loop. 6 mi Avg. 7:57  HR 131.

 

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
5.000.000.001.000.000.000.006.00

Single: New Template. To save myself time I’ve put this in a word document. Then I’ll just update it and cut and paste it for the blog. I have to say there is a very good discussion on shoes and their effects on running in the Forum now under Running Shoes. It got me thinking about a few things. First, I haven’t done anything barefoot since St. Louis, probably won’t for another couple months but it is a great idea. Second, how to change and mix up your shoes. More or less for the last 5 years I’ve only worn NB, except for my racers that have been mixed around. However, NB keeps changing their shoes and I’ve had enough. I wore 8 pairs of 833 in a row and I’m just about finished with my 6th pair of 825s, I really do not like the 826 so now I’m switching back to the DS-Trainer and giving Saucony a try again with the rides after some suggestions from fellow bloggers. Anyway on to the day in training. I nearly got 8hrs of sleep last night, so didn’t start work until 7am. Luckily today is the lightest day of the week for me. So I’m taking a moment to write this all up with the extra dialog. I decided I wanted to re-run my workout from last Friday. I wanted to 1. Prove it wasn’t a fluke 2. Increase pain threshold 3. Increase confidence level. I did the two mile warm-up easy to the Firehouse then took off. I was thinking one thing and one thing only, sub-5:00!!! Guess what, I did it!!! 4:55.51 same aided mile, slightly different start (181 descent), but as people said last week who cares my legs were still moving me. I’m on cloud 9 about this one. Mi: 6 Avg:  7:26 HR: 154

AM: Mi: Avg: HR:

PM: Mi: Avg: HR:

Asics DS-Trainer #1: 12 / / Asics DS-Trainer #2: 0 / / Saucony Rides #1: 0 / / Saucony Rides #2: 0

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
21.000.000.000.000.000.000.0021.00

Single: Got up at 5:45am but didn’t get out the door until closer to 7am. For these longs runs I like to make sure “I’m empty” before I head out. I knew I wanted to go long today but I tossed around the idea of doing some at MP. After checking the weather and seeing wind chills in the single digits, I decided to just go out and shoot for 7:00 pace. I started off a little slow but for the most part tried to keep all the miles within 30 seconds of target; my slowest mile 7:43 my fastest mile 6:29. At the turnaround I was about 2-3 minutes off of the 7:00 pace so the return was a little quicker. The course was to the 4-mile mark and run the SLCM course to the 14-mile mark. I came back mostly the same way without the additional loop of SH. Last night I slept about 6hrs, but I took a nap for the first time in a long time. Also, for the first day since returning from Chicago I didn't go into lab. I needed the day off after the last two weeks of stress. That and my boss gave me some bad news about the lab. Due to the government cutbacks on domestic spending (especially education and research) the lab is most likely going to have to down-size and cut-back on our use of resources. This doesn’t directly affect me as I have my own salary support but it will have an overall affect on the lab which may affect how long it takes me to progress to the next step in my career. That being said I’m fairly optimistic that we’ll get through this but it is still hard to believe that a chair of the department is having a hard time getting funding. It is however the trend since the current budget cuts have stifled the NIH and U.S. progress on the global field of scientific development, in my opinion… Enough of my political rant. Mi: 21 Avg: 6:59 HR: 153

AM: Mi: Avg: HR:

PM: Mi: Avg: HR:

Asics DS-Trainer #1: 33 / / Asics DS-Trainer #2: 0 / / Saucony Rides #1: 0 / / Saucony Rides #2: 0 / / NB825 455

 

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
12.000.000.000.000.000.000.0012.00

Single: Another night with 8-hrs sleep! We weren’t even late to church this time. After church a little family time and then when Kaitlyn went down for her nap I went into lab for an hour and then my run from Popperton up City Creek and back. The rest of the day with family and then back to lab after dinner. Nothing special on the run, my legs feel good despite the continued high mileage. Yesterday officially marked the halfway point of my marathon program. Up to this point I’ve already run nearly as many miles as for my entire 18-wk program in ’01, ’02, ’03, and ’06. If I keep to plan I will run ~40% more miles than before TOU and ~25% more miles than the 18-wks leading up to Regionals my senior year in college. Mi: 12 Avg: 7:26 HR: 154

AM: Mi: Avg: HR:

PM: Mi: Avg: HR:

Asics DS-Trainer #1: 33 / / Asics DS-Trainer #2: 0 / / Saucony Rides #1: 12 / / Saucony Rides #2: 0 / / NB825: 455

 

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

Single: Mi: Avg: HR:

AM: 11:00 am easy run. Only 6-hrs of sleep last night, I think the news from Friday is wearing more heavily on me than I first thought. I’m just trying to regroup mentally and it does have a physical toll. I did get into work by 5:45am. Funny thing this morning. The deer came to me! There were three deer outside the loading dock of my building! This did turn into a tragedy though. When I did get out for my run a few hours later there was a dead deer right off Medical Dr. near the golf course and I can only assume it is one of the three I saw. Today I started my day in the lab and didn’t get out for my run when it was finally warming up ~30°F. I just did a Memory Grove out and back. Mi: 8-NB Avg: 7:43 HR: 142

PM: 7:15pm easy run. The rest of the day was more of the same. The mood around lab was almost tangible. If anyone has an independently wealthy relative (or is themselves independently wealthy) and they want to donate to diabetes and cardiovascular disease research give them my e-mail :’) All that being said my runs have taken on the added bonus of stress relief and it helps a lot. I did a figure eight SW from my house. It was a nice evening still around 30°F. Mi: 8-R1 Avg: 7:37 HR: 134

Asics DS-Trainer #1: 33 / / Asics DS-Trainer #2: 0 / / Saucony Rides #1: 20 / / Saucony Rides #2: 0 / / NB825: 463

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

Single: Mi: Avg: HR:

AM: 6:30 am easy run. Only 6-hrs of sleep again last night, I also woke up a few times so not that well rested. This morning I started my day with a run because I knew the day was going to be hectic, I’m glad I did as it is 4:45pm and I’m sitting down for the first time since I got back from my run… Much cooler this morning (~20°F), not that cold but it felt cold compared to the last few days. I decided to mix it up again and ran to SH from lab via the Olympic Torch 15th E and back 19th and Foothill. Mi: 8-R1 Avg: 8:05 HR: 143

PM: 7:20 pm easy run. The rest of the day went ok. The dust is starting to settle in lab and it looks like I will only loose one leg and not all my limbs to the budget crunch. Nice relaxing evening run. I went “old school” and did my “home loop” the run I did more or less everyday when we first moved here. Mi: 8-MB Avg: 7:41 HR: 129 (It is interesting to note that almost without fail, on the 2-a-days my evening pace is faster but HR slower).

Asics DS-Trainer #1: 33 / / Asics DS-Trainer #2: 0 / / Saucony Rides #1: 28 / / Saucony Rides #2: 0 / / NB825: 471

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

Single: 11:30am easy run. I managed 7-hrs of sleep last night. Got into work by 6:15am, did a bunch around lab and then had meetings from 8-11… The first meeting set things in order for the next few months. At least for now two projects are on hold. However, the remaining 4 projects MUST be done soon. I’m feeling better about the whole situation but it is still affecting me some. Finally got out the door at 11:30 to be met by a wonderful haze that almost blocked the valley view much less the mountains, yuck! To add to the “yuckiness” of the run the deer from Monday was still there. However, I did see a deer foraging despite the late day run (right across from the salt stock pile). The other thing was I saw was the most other runners out on a weekday since I’ve been running City Creek. It must have had to do with the late start. Mi: 12-R1 Avg: 7:43 HR: 139

AM: Mi: Avg: HR:

PM: Mi: Avg: HR:

Asics DS-Trainer #1: 33 / / Asics DS-Trainer #2: 0 / / Saucony Rides #1: 40 / / Saucony Rides #2: 0 / / NB825: 471

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
8.000.000.000.000.000.000.008.00

Single: 10:30am medium run. I managed 7-hrs of sleep again last night. Got into work by 6:00am, was immediately assailed by paperwork with the “new changes” and some accident follow-ups. Barely made it out for my run at 10:30am and made it back just in time for a meeting I had to attend. A little bit too close so I was pushing a little more than normal but not hard. Nothing too exciting for the run. I over dressed and that was about the highlight… Into Memory Grove and back. Definitely feeling the fatigue. My plan this week was to front load (taking a page from Bill Cobbler’s book) and do lower mileage today and tomorrow to be relatively rested for Saturday’s 15K. This has worked for the first two races of the series and is my plan for my build-up to Del Sol next week. Mi: 8-R1 Avg: 7:15 HR: 146

AM: Mi: Avg: HR:

PM: Mi: Avg: HR:

Asics DS-Trainer #1: 33 / / Asics DS-Trainer #2: 0 / / Saucony Rides #1: 48 / / Saucony Rides #2: 0 / / NB825: 471

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
7.000.000.000.000.000.000.007.00

Single: 11:30am easy run. The usual 7-hrs of sleep. Had a very mentally draining day. Still dealing with the stresses of the car accident… Ran with a couple guys that work in my building, we ran to the City Creek gate and back. I was into work by 5:30am and despite the accident stuff managed to have a decent day. I’m excited about tomorrow and plan on running 5:40 pace. We’ll see though as my head is definitely not on straight this week. During the run we saw 14 deer across from the cemetery on the way back to campus. Mi: 7-NB Avg: 8:32 HR: 135

Asics DS-Trainer #1: 33 / / Asics DS-Trainer #2: 0 / / Saucony Rides #1: 48 / / Saucony Rides #2: 0 / / NB825: 478

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: SLTC Winter Series 15K (9.34 Miles) 00:53:17, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.009.000.000.000.000.0019.00

Single: SLTC 15K. I started the day a little sluggish. When I got home yesterday I realized that do to the “stuff” I was dealing with at work I completely forgot to eat lunch. Also, I didn’t sleep well. I was in bed for 8-hrs but… All that being said I started out the day right. I met a new blogger Fiddy (James Moore), I gave him a ride to and from the race and really enjoyed our conversations throughout the time. We got to the race with plenty of time to warm-up. We did an FRB warmup with a good number of people ~3-miles at 8:22 pace. Then to the race. I spoke with James and Albert about going out at 5:40s and both sounded interested (at least until the gun went off). I stuck to plan and watched them go out at about 5:20. I hit mile 1 in 5:39, I was on my own the entire race and not feeling 100%. I was having to work a lot harder today to keep -5:40 pace than I had to keep 5:30 the race before… Miles two and three were both in 5:41. The turnaround was a rude awakening for me, there was a minor headwind but with how I was feeling it didn’t help in the motivation department. At about mile 4 I started to reel back in James but was not feeling “it” 5:37 (fastest of the race). Mile 5 was 5:38 from there on out things just didn’t work for me. I felt fine I just couldn’t convince my legs of that. Miles 6 and 7 were 5:45 and 5:49, yuck. My initial plan was to “take it easy” at 5:40 pace through mile 7 and then pour it on. However, my legs didn’t get that memo. Mile 7 was the slowest but the last two were not that much better,  5:42 and 5:46 with a 1:54 for the last 0.34. The good news is that despite not being there mentally or really feeling like I was racing today I still managed a 15K PR. The fact that this is only the second 15K I’ve run may have had something to do with that. But in all reality I’ve very happy with the time. With all the complaints I could add about the week I still managed to run 5:42 pace HR 182. Considering I was shooting for 5:40 pace I’m happy with it. The “funny” part is that I took the exact same place as my last 15K 2nd age 7th o.a. After the race there was a FRB-team plus cool-down of ~6 miles. The second half I ran with James. Avg. 8:15 HR 138. I then had to go into work to make up some missed time. Total for the day 19. Mi: 10-D1

Asics DS-Trainer #1: 43 / / Asics DS-Trainer #2: 0 / / Saucony Rides #1: 48 / / Saucony Rides #2: 0 / / NB825: 478

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
14.000.000.000.000.000.000.0014.00

AM: 1pm medium run. Typical Sunday routine, church, family time, a little in lab and then a run. I wanted to split it up as the weather was very windy and I wanted more afternoon family time. However I would compare this run to cheating death. I got to the park and my car temp said 57°F outside. I was wearing shorts and a long-sleeve as it was VERY windy. By about mile 2 the wind had become very chilly. By mile 3 it was drizzling. By mile 4 it was hail/sleeting on me. My extremities were going numb. Mile 5 was just numb pain. The last two miles were mercifully with the wind. When I got back to the car it read 37°F a 20° drop!!! Ran the Memory Grove/Capital loop. I ran it much harder than I would have for a recovery run but I was just in survival mode. Mi: 7.2-NB Avg: 6:51 HR: 150

PM: 6:45pm easy run. Much much better experience than earlier in the day. After spending a nice and relaxing afternoon with my family I headed out to the park after dinner. Exact same run as earlier but I parked outside the park to “even out the mileage”. I was dressed for the temp this time and not being wet or blown around by the wind really helped. The creek was full with the rain water and very relaxing to listen to. I was lucky enough to run into Chad. It was great getting to chat with him even if it was only for about 1.5 miles. I really have to get my schedule together so that I can plan runs with others again. The last two days were a great escape from my work/accident week of stress. Things really came together and between the nice relaxing family time today, getting to cook dinner both Sat and Sun (VERY relaxing to me), and getting to run with people though only briefly tonight., it allowed me to clear my mind and I look forward to this next week. Especially Del Sol. I almost forgot to mention that counting the week Mon-Sun this week (92-miles) ties my second highest mileage week ever!!! Mi: 6.8-R2 Avg: 8:07 HR: 145

Asics DS-Trainer #1: 43 / / Asics DS-Trainer #2: 7 / / Saucony Rides #1: 48 / / Saucony Rides #2: 0 / / NB825: 485

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
12.000.000.000.000.000.000.0012.00

Single: 11:30am easy-med run. About the same weather as last night. However, it felt much better in the light. Ran up City Creek and back from lab. There were a lot of runners out but for the most part I just enjoyed the sound of the stream and focused on my thoughts. My main goal this week is to catch up on sleep for the relay. Last night I only ended up with 5hrs… Mi: 12-D2 Avg: 7:40 HR: 135

Asics DS-Trainer #1: 43 / / Asics DS-Trainer #2: 12 / / Saucony Rides #1: 48 / / Saucony Rides #2: 7 / / NB825: 485

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

Single: 7:00am easy run. Got about 7hrs sleep last night, into work by 6am and after setting up a few things out the door. A little chilly this morning but not too bad. I took it very easy today. I did the Memory Grove/Capital loop with a City Creek extension. Mi: 12-R2 Avg: 8:24 HR: 136

Asics DS-Trainer #1: 43 / / Asics DS-Trainer #2: 12 / / Saucony Rides #1: 48 / / Saucony Rides #2: 19 / / NB825: 485

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
6.002.000.000.000.000.000.008.00

Single: 2:30pm med/hard run w/ 2 @ MP. Got about 7hrs sleep again last night, into work by 6am. I had one of my busiest but most productive days in awhile, finally able to squeeze out the door in the afternoon. I cut the mileage a little shorter than planned but bumped up the intensity to “air out” the legs. Did two in the middle at goal MP (5:55) actually hit 5:56 and 5:50. Overall it was just such a perfect running day, light breeze, mostly sunny, and 49F when I went out the door. Getting excited/nervous about the race Friday. My third leg has the largest climb of any of the legs so I should get my climbing gear packed. I still have one thing to take care of in work tomorrow and one thing at home and then out the door when Logan comes by… I did the Memory Grove out and back. Mi: 8-NB Avg: 6:53 HR: 161

Asics DS-Trainer #1: 43 / / Asics DS-Trainer #2: 12 / / Saucony Rides #1: 48 / / Saucony Rides #2: 19 / / NB825: 493

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
7.000.000.000.000.000.000.007.00

Single: 1pm med run. Got about 8hrs sleep. Then finished packing after some morning family time. I did end up having to go into work for a couple of hours. Then ran the capital loop from Popperton. With the lower mileage this week I picked it up again. I’m nervous for this weekend. After looking at my third leg this is going to be a challenge. Logan picked me up around 4pm and we headed to get James. It was a great drive to St. George, the entire way we talked about running, racing, and training. After getting to St. George I met some of the other team members, Steve H., Clyde, Nick, and Dave. We headed to Las Vegas and slept at the Sahara. Mi: 7-NB Avg: 7:08 HR: ?

Asics DS-Trainer #1: 43 / / Asics DS-Trainer #2: 12 / / Saucony Rides #1: 48 / / Saucony Rides #2: 19 / / NB825: 500

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
7.300.006.700.000.000.000.0014.00

See post for Saturday.

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
325.066.0022.941.000.000.000.00355.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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