2018: A Base Odyssey

March 2010

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Location:

UT,

Member Since:

Jan 17, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

yearly mileage totals (actual running miles, not crosstraining etc)

2008 - 1,317

2009 - 2,654

2010 - 2,578

2011 - 2,618

2012 - 3,083 (ran everyday this year. PR's in half and full marathons, at age 48!)

2013 - 1,177

2014 - 1,716

2015 - 1,060

2016 - 951

2017 - 786

2018 - 

 

Short-Term Running Goals:

reacquaint myself with my long lost running freak, and then proceed to get my running freak on

Long-Term Running Goals:

keep running

 

Personal:

born in 1964. married 21 years. one wife two dogs 

6 ft tall, nation wide

 

 

 

Miles:This week: 8.00 Month: 38.00 Year: 928.00
Mt101 Lifetime Miles: 500.80
Mt101 The 2nd Lifetime Miles: 539.20
Green A5's Lifetime Miles: 100.50
MR00 Lifetime Miles: 158.70
Steenbergers Lifetime Miles: 480.00
Notevenmads Lifetime Miles: 438.00
Stillnotmads (2) Lifetime Miles: 428.50
Rednotevenmad Lifetime Miles: 280.50
Rednotevenmad2 Lifetime Miles: 146.00
Total Distance
247.05
Asics DS 13 Miles: 35.40GSS 3 (2) Miles: 35.00Hyperspeed 4 Miles: 25.90Treadmill Shoe Miles: 38.00Barefoot Miles: 2.25Mizuno Wave 12 Miles: 10.75GSS 3 Miles: 43.55Trail Shoe Miles: 16.00Junk Shoes Miles: 40.20
Weight: 0.00
Total Distance
13.10

13.1 miles / 1:48:34 / 8:17 avg. Extended commute run home. Sunny, upper 40's. This is a half marathon PR for me by about 8 seconds. My PR was from Ogden last May.  I ran the Ogden course slightly long, plus most of that course is downhill. So I believe today's training run signifies substantial improvement.

Mile splits: 8:18, 8:19, 8:16, 8:35, 8:24, 7:58, 8:11, 8:20, 8:32, 8:14, 8:17, 8:09, 8:10, + .1 mi.@7:26 pace.

Asics DS 13 Miles: 13.10
Weight: 0.00
Comments(4)
Total Distance
8.00

8 miles / 1:07:34 / 8:27 avg. Progression run. One mile boardwalk loops at the nature preserve. Overcast, 55 degrees, windy. First run in short sleeves in awhile.

Splits: 9:05, 8:42, 8:37, 8:34, 8:28, 8:18, 8:06, 7:42.

GSS 3 (2) Miles: 8.00
Weight: 0.00
Comments(6)
Total Distance
8.10

8.1 miles / 1:08:19 / 8:26 avg. Overcast, some wind, low 40's. Ran from house to the 1/2 mile track at the "mystery field". Small workout:

2.5 mi. WU

4 x 1/2 mi. (3:25, 3:23, 3:20, 3:23), with equal dist. recoveries.

2.1 mi. CD

Mile splits: 9:09, 9:19, 8:00, 8:00, 7:45, 7:44, 8:54, 8:41, + .1@8:04 pace.

Hyperspeed 4 Miles: 8.10
Weight: 0.00
Comments(8)
Total Distance
10.00

Easy 10 on the TM after work. 8:58 avg.

Treadmill Shoe Miles: 10.00
Weight: 0.00
Comments(5)
Total Distance
20.00

20 miles / just seconds ahead of the 9 mm guy. Bluff Trail / West Davis Co. Mostly overcast, 50 - ish degrees, light winds. Felt okay today. Not good, not bad, just okay. I ran 20 miles two weeks ago, so I feel good being able to do 20 today, and 25 secs avg. per mile faster. Shorts and short sleeves too. I stopped at my car at  miles 10.5 and 17.5 for a swig of water and some banana. With the temps warming up, I'm going to have to start carrying water on the longer runs again. 

GSS 3 (2) Miles: 20.00
Weight: 0.00
Comments(2)
Total Distance
6.00

6 miles / 9:08 avg. Recovery run. Overcast, 47 degrees, light wind/rain at times. Took the dog down to the 1/2 mile track at the mystery field. Legs felt a little heavy the first couple of miles but everything loosened up nicely by the end. I ran the 6th mile barefoot on the grass with some striders thrown in. It felt so good to get those huge, cushiony, wave riders off my feet and run barefoot! Quite a contrast. I think the Mizuno's are going to be relegated to trail running shoes only. 

Barefoot Miles: 1.00Mizuno Wave 12 Miles: 5.00
Weight: 0.00
Comments(7)
Total Distance
8.00

Easy 8 on the LPT after work. 9 mm avg. Sun and 50's.

GSS 3 Miles: 8.00
Weight: 0.00
Comments(5)
Total Distance
12.00

12 miles / 1:42:07 / 8:30 avg. From house. Cloudy, 42 degrees, varying degrees of rainfall. I can see what Snoqualmie sees in this kind of weather from a running perspective. I wore shorts, long sleeve tech, glove liners, and cap.  This was a pretty hilly route. Garmin sais 1600 ft. up and down for the course. My splits are all over the place. Took 3 miles to warm up. Mile 7 was a conscious break (9:08), all the other splits were determined by the terrain. 

Mile splits: 8:52, 8:39, 8:41, 8:17, 8:16, 8:04, 9:08, 8:20, 8:37, 8:15, 8:38, 8:14.

Asics DS 13 Miles: 12.00
Weight: 0.00
Comments(5)
Total Distance
0.00

Takin' the day off.

Weight: 0.00
Comments(4)
Total Distance
6.00

Easy 6 / 850 avg. Sun, 45 degrees but a cold wind. With the dogs in the bird refuge. Now the dogs smell swampy. Slowest mile 9:13, fastest 8:15.

Trail Shoe Miles: 6.00
Weight: 0.00
Comments(4)
Total Distance
7.00

7 miles / 1:00:27 / 8:38 avg. Sunny, 46 degrees. Headwind on the way back. Bluff trail.

Took awhile warm up, mile 5 I tried to run faster, then pull back for mile 6, then did some striders in mile 7.

Cut back week.

Splits: 8:46, 9:00, 9:11, 8:57, 7:54, 8:40, 7:59.

GSS 3 (2) Miles: 7.00
Weight: 0.00
Comments(2)
Total Distance
7.30

7.3 miles / 8:25 avg. Partly overcast, 45 degrees. From house Glovers/clark lane loop.

2.8 mi WU (9:15 avg)

3 mile tempo (7:27 avg.) 7:18, 7:39, 7:24

1.5 mi CD (8:45 avg)

Dang. I was hoping to run faster splits on the tempo run. Feels good to push a little bit though. I really need to do more of this. Nice to get out early. Beautiful morning, a whole lot of runners out.



Hyperspeed 4 Miles: 7.30
Weight: 0.00
Comments(6)
Total Distance
0.00

Decided not to run today. I was going to run, but changed my mind. This day off, plus my low mileage week last week should leave me well rested and I can start increasing my mileage for the next few weeks. 

I'm stuffing myself with carbs today, in the form of thin mints.

Weight: 0.00
Comments(4)
Total Distance
10.00

10 mile / 1:23:07 / 8:18. From work and around. Sunny, 45 degrees. 

Mile splits: 8:45, 8:20, 8:10, 8:18, 8:13, 8:06, 8:32, 8:12, 8:13, 8:15.

GSS 3 Miles: 10.00
Weight: 0.00
Comments(7)
Total Distance
11.00

11 miles / 1:34:21 / 8:34 avg. Sun, breeze, 56 degrees. Late lunch on the Bluff Trail. 

Junk Shoes Miles: 11.00
Weight: 0.00
Comments(3)
Total Distance
6.00

6 miles, nice and easy on the hilly fire break road with dog. Sunny, low 40's. It's been awhile since I last ran up there because of winter conditions. But it's dry and runnable now. 9:33 avg.

Trail Shoe Miles: 6.00
Weight: 0.00
Comments(14)
Total Distance
8.00

  8 miles / 1:06:26 / 8:18 Treadmill after work. Tiny workout:

2 mi. WU, 8 x 1/4 mi. @ 6:40 pace w/equal recovery, 2 mi.CD

I tried to keep my pace up on the warm up, recoveries, and cool down, so my overall average pace didn't suffer too much.



Treadmill Shoe Miles: 8.00
Weight: 0.00
Comments(7)
Total Distance
20.25

9.25 miles / 9:05 avg. Easy commute run into work this morning. Clear skies and 28 degrees to start. 36 degrees  by the time I was done. Ran into Andy on the KPT and said a quick hello. It should be around 50 degrees for the run home...

Short day at work. 4.5 hours after finishing my first run, my second run began:.

11 miles / 1:31:18 / 8:17 avg. Commute run home. Sunny, breezy, upper 40's for temps. Lots  of folks out enjoying the first day of Spring.

Mile splits: 8:33, 8:27, 8:10, 8:29, 8:09, 7:54, 7:58, 8:16, 8:19, 8:27, 8:28.




GSS 3 Miles: 9.25Junk Shoes Miles: 11.00
Weight: 0.00
Comments(3)
Total Distance
7.00

7 very easy, pleasant, Spring day miles. From the house around the hood. 1.25 of those miles barefoot on the field at the Jr. High school.

Barefoot Miles: 1.25Mizuno Wave 12 Miles: 5.75
Weight: 0.00
Comments(2)
Total Distance
10.30

10.3 miles / 8:39 avg. Early lunch run from work to Emerald park and back. Overcast, wind, 48 degrees. Felt a little sluggish today so I made sure to push hard up the hills. That always seems to help.

Asics DS 13 Miles: 10.30
Weight: 0.00
Comments(4)
Total Distance
5.00

Easy 5 on the TM / 8:41 avg. 

I'd like to thank Chumbawamba for keeping me company during this run.

Treadmill Shoe Miles: 5.00
Weight: 0.00
Comments(8)
Total Distance
10.20

10.2 miles / 1:24:10 / 8:15 avg. Late (late) lunch run. Sun, wind, upper 40's. Bluff trail.

Mile splits: 8:50, 8:28, 8:16, 8:18, 8:27, 8:09, 8:07, 7:51, 8:19, 7:49,  + .2 mi. @7:05 pace.

GSS 3 Miles: 10.20
Weight: 0.00
Comments(6)
Total Distance
10.00

It's date night for me and the treadmill. Looking forward to it!

Flax seed:  yay or nay?

PM edit: 10 miles / 1:23:27 / 8:21 avg. Treadmill.

2 mi. WU

4 miles @ 7:48 pace

2 mi. easy

1 mi. @ 7:42

1 mi. CD

I don't mind dating the treadmill once in awhile. She can be a little redundant, but she challenges my mind.






Treadmill Shoe Miles: 10.00
Weight: 0.00
Comments(10)
Total Distance
18.20

18.2 miles / 2:36:39 / 8:36 avg. Mostly sun, mid to upper 40's temp, *%@#! wind. Bluff trail/Hooper canal. As usual, my pace is all over the place. The 4 miles from 7 through 10 could be considered a 4 mile tempo @ HM pace, although it wasn't intentional.

Splits: 8:52, 8:39, 8:35, 8:50, 9:06, 8:56, [8:17, 8:06, 8:03, 8:12], 8:28, 8:21, 8:37, 8:43, 8:47, 8:58, 8:39, 8:47, + .2 mi. @ 8:01 pace.

Junk Shoes Miles: 18.20
Weight: 0.00
Comments(2)
Total Distance
0.00

The weather today is probably the nicest yet this season. Very light wind, sunshine, 55 degrees. And I'm not going to run...and I'm okay with that. 

The yard beckons.

Weight: 0.00
Comments(10)
Total Distance
4.00

4 miles easy on the fire break rd. with the dogs. Overcast, windy, 65 degrees. A good time was had by all.

Trail Shoe Miles: 4.00
Weight: 0.00
Comments(2)
Total Distance
10.50

10.5 miles / 8:50. Cloudy, dusty, WINDY, 60 degrees. LPT

Hyperspeed 4 Miles: 10.50
Weight: 0.00
Comments(4)
Total Distance
11.10

5:30 AM - 6.1 miles / no pace per mile. From house/fairground loop. Windy, cold, light snow. I wouldn't have really known it was snowing but for the street light display. Two hours of sleep.

PM -  Drove home at lunch and ran on the treadmill.

5 miles / 41:03 / 8:12 avg.

 

 

2 mile WU (17:20 / 8:40 avg.)

4 x 1/4 mi. @ 6:31 pace(9.2 mph) w/equal distance recovery. (miles 3 & 4 @ 7:43, 7:40)

1.25 CD (mile 5 @ 8:20) 





Treadmill Shoe Miles: 5.00GSS 3 Miles: 6.10
Weight: 0.00
Comments(11)
Total Distance
247.05
Asics DS 13 Miles: 35.40GSS 3 (2) Miles: 35.00Hyperspeed 4 Miles: 25.90Treadmill Shoe Miles: 38.00Barefoot Miles: 2.25Mizuno Wave 12 Miles: 10.75GSS 3 Miles: 43.55Trail Shoe Miles: 16.00Junk Shoes Miles: 40.20
Weight: 0.00
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