waiting for my legs to get woke

Lone Ranger 5k Time Trial

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJD's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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 

 

 

 

Miles:This week: 28.00 Month: 89.00 Year: 694.00
Mt101 Lifetime Miles: 500.80
Mt101 The 2nd Lifetime Miles: 539.20
Green A5's Lifetime Miles: 96.50
MR00 Lifetime Miles: 158.70
Steenbergers Lifetime Miles: 435.00
Notevenmads Lifetime Miles: 409.00
Stillnotmads (2) Lifetime Miles: 367.00
Rednotevenmad Lifetime Miles: 214.00
Rednotevenmad2 Lifetime Miles: 118.00
Total Distance
274.30
Mt101 The 2nd Miles: 64.80Musha 3 Miles: 6.00Kinvara2 Miles: 87.50Hattori The 2nd Miles: 25.10Hyperspeed 4 (2) Miles: 34.00Bandito's (2) Miles: 15.60Mt101 Miles: 8.30Hyperspeed 4 Miles: 4.00Bandito's Miles: 4.00Hattori Miles: 25.00
Weight: 0.00
Total Distance
10.30

10.3 miles from work. overcast, periods of light snow/breezes. 8:18 avg.

splits: 8:48, 8:24, 8:04, 8:18, 8:09, 7:57, 8:35, 8:31, 8:19, 8:15, + .3@7:47

WT 58.2 miles

 

sixty-seven

Mt101 The 2nd Miles: 10.30
Weight: 0.00
Comments(2)
Total Distance
6.00

6 very easy miles on the MFT with Loki. mostly sun, 24F. surface was snowy/icy.

 WT 58.2 miles

 

sixty-eight

Musha 3 Miles: 6.00
Weight: 0.00
Add Comment
Total Distance
13.20

13.2 mile commute home after a short day at work. very little sun, 36F-ish, and a pretty steady headbreeze for most of my journey south. 9:02 avg.

WT 62.1 miles

 

sixty-nine

Kinvara2 Miles: 13.20
Weight: 0.00
Comments(1)
Total Distance
11.00

11 miles - from house/big western loop. sun, warmth. great easy paced run today. 

WT 63.1 miles

 

seventy

Mt101 The 2nd Miles: 11.00
Weight: 0.00
Comments(1)
Total Distance
5.00

5 miles from work. was looking forward to running more in this incredibly nice weather but felt like poop on a stick right from the start. maybe i can get more in tonight. (maybe).

WT 64. 6 miles

 

seventy-one

Hattori The 2nd Miles: 5.00
Weight: 0.00
Comments(3)
Total Distance
13.00

13 miles - easy paced commute to work with a nice tailwind most of the way. wanted to get one in before the cold front arrives, and i probably won't run again until late tomorrow afternoon.

 WT 67.6 miles

 

seventy-two

Hyperspeed 4 (2) Miles: 13.00
Weight: 0.00
Comments(5)
Total Distance
10.10

10.1 miles - commute run home. short day at work and i started my run around 1:00 pm. ran the first four miles around a 9:24 avg, then ran mile 5 a little quicker to warm up, then ran a 1-2-3-4-3-2-1 minutes @<5k pace with a minute easy, which left me with a couple of easy miles to finish. nice small workout. 8:45 avg. for the run.

splits: 9:19, 9:24, 9:19, 9:32, 8:18, 8:04, 7:27, 7:54, 9:05, 9:09.

WT 68.6 miles

 

seventy-three

Kinvara2 Miles: 10.10
Weight: 0.00
Comments(1)
Total Distance
4.30

4.3 recovery miles from work.

my wife and i have been married 15 years today - piece of cake when you're with the right person.

WT 62.6 miles

 

seventy-four

Bandito's (2) Miles: 4.30
Weight: 0.00
Comments(3)
Total Distance
8.30

8.3 miles. bluff trail. weather.

WT 64.9 miles

 

seventy-five

Mt101 Miles: 8.30
Weight: 0.00
Comments(2)
Total Distance
17.30

17.3 miles - commute to work. really, really nice weather. i started off at a very easy pace and progressed throughout the run. my avg. pace for the first 5 miles was 9:13, at 10 miles it was 8:58, at 15 miles it was 8:50 and my average for 17.3 miles was 8:48. so, though not particularly fast it felt good to get stronger as the run progressed.

WT 69 miles

 

seventy-six

Kinvara2 Miles: 17.30
Weight: 0.00
Comments(3)
Total Distance
10.00

10 miles - from home / big western loop. easy pace (a minute slower per mile than yesterdays 17 miler).

WT 68 miles

 

seventy-seven

Mt101 The 2nd Miles: 10.00
Weight: 0.00
Comments(1)
Total Distance
7.00

7 miles / 8:35 avg.  boardwalk loops at the nature preserve. sun, warm, wind. "almost" a progression run.

splits: 8:50, 8:48, 8:47, 8:39, 8:25, 8:37, 8:07

WT 70

 

seventy-eight

Hyperspeed 4 (2) Miles: 7.00
Weight: 0.00
Comments(3)
Total Distance
10.40

10.4 miles. rio grand parkway from weaver lane, south out and back. 5.2 miles INTO. THE. WIND. 9:00 avg.

WT 67.4 miles

 

seventy-nine

Kinvara2 Miles: 10.40
Weight: 0.00
Comments(4)
Total Distance
4.00

4 miles - MFT - very easy pace. unplanned rest day. last night for dinner i helped myself to a plate of food poisoning from harmon's deli. i was up most of the night dealing with that. i didn't go into work this morning to give myself some rest and hopefully get my GI under control. needless to say, my run was short and easy = 9:43 avg. hopefully i'll get this crap worked out by run time tomorrow :-)

WT 61.3 miles

 

eighty

Hyperspeed 4 Miles: 4.00
Weight: 0.00
Comments(6)
Total Distance
15.00

11 miles / 8:47 avg. rio grand parkway starting at weaver lane going north out and back. first 5 miles @ 9:16 avg the next 5 @ 8:15 avg, then 1 mile cool down. beautiful sun, warm and just a little wind.

pm - 4 miles on the LPT after work. 70F...lots of people out. 9:05 avg.

WT 72 miles

 

eighty-one

Bandito's Miles: 4.00Hattori Miles: 11.00
Weight: 0.00
Comments(4)
Total Distance
7.80

7.8 miles / from work - rio grand south out and back. overcast, warm, windy.

WT 71.5 miles

 

eighty-two

Mt101 The 2nd Miles: 7.80
Weight: 0.00
Comments(2)
Total Distance
7.00

7 miles / 8:21 avg. missed my commute MLR this morning. the weather was nice too; warm and i would've had a tail wind for the majority of the run. yesterdays run was horrible, i just felt wiped out and could barely cover the distance. i was hoping i would wake up today feeling recovered, but i still felt very tired. so i waited until noon and went over to the high school track near work. after a two mile warm up i ran 12 x 1 minute hard with roughly 1:30 easy in between. i tried to get my pace down to 6:00 on the intervals and for the most part succeeded. definitely felt better than yesterday! 

splits: 9:29, 8:41, 8:06, 7:53, 8:21, 7:52, 8:07

WT - 61.2 miles

 

eighty-three

Hattori The 2nd Miles: 7.00
Weight: 0.00
Comments(1)
Total Distance
10.30

10.3 miles - had a couple hours at work this afternoon so i ran there. nice weather, overcast 38F and the wind was mostly at my back. pretty much an easy steady pace with the last mile @ MP.. i know it's sunday in davis county, and that the weather isn't ideal, but i'm still surprised to see only two dog walkers as the only people out on my whole 10 miles journey today. 9:10 avg.

WT 61.5 miles

 

eighty-four

Kinvara2 Miles: 10.30
Weight: 0.00
Comments(4)
Total Distance
10.40

10.4 miles commute home. mostly sunny, cool, and a little wind. just to break up the monotony i ran miles 5, 7, and 9 faster (7:29, 7:22, 7:21), the rest easier. 8:24 avg for the run.

WT 64.9 miles

 

eighty-five

Mt101 The 2nd Miles: 10.40
Weight: 0.00
Comments(3)
Total Distance
7.00

7 miles / 8:34 avg. easy progression run - boardwalk loops at the nature preserve. sun, low 40's.

splits: 9:28, 9:05, 8:52, 8:49, 8:24, 8:07, 7:28

WT 61.5 miles

 

eighty-six

Bandito's (2) Miles: 7.00
Weight: 0.00
Add Comment
Total Distance
14.00

14 miles / easy pace. bluff trail. sun, 50's, tailwind out, headwind back. 

WT 71.5 miles

 

eighty-seven

Hyperspeed 4 (2) Miles: 14.00
Weight: 0.00
Comments(4)
Total Distance
8.00

easy 8 from work and around the hood. super sunny. super warm. 

WT 64.5 miles

 

eighty-eight.

Kinvara2 Miles: 8.00
Weight: 0.00
Comments(3)
Total Distance
4.30

4.3 miles - from work. 3 miles@10:00 avg. 4th mile@8:28. 5k + some miles tomorrow morning.

WT 61 miles

 

eighty-nine

Bandito's (2) Miles: 4.30
Weight: 0.00
Comments(3)
Total Distance
10.00

10 miles - 9:10 avg. commute home. mostly sun, toasty. first time i've carried water on a run in over four months. didn't get up to run the local 5k this morning. oh well. if i can't find a race to do next saturday, i'll run a time trial.

my weekly mileage blog totals the past 6 weeks are 70.8, 61.8, 62.1, 69, 61.2, 64. this is significant as my weekly total over the last three years is almost exactly 50 miles a week. so the last six weeks represent an effort to bump my mileage base up this year, hopefully getting stronger and faster in the process. i've decided this coming week is a good one to cut back a bit. i've developed a little pf in my left foot the last couple of days so i want to go easy for that and recoup a little before increasing my volume another tick higher over the next several weeks. keep in mind fellow bloggers - i am nearly 48 years old, and have a double chin.

WT 64 miles

 

ninety

Mt101 The 2nd Miles: 10.00
Weight: 0.00
Comments(1)
Total Distance
3.00

3 of 'em on the MFT. clouds, 61F. yard work day. chain saws, rakes, gnomes etc. maybe another run tonight.

 WT 56.7 miles

 

ninety-one

Hattori Miles: 3.00
Weight: 0.00
Comments(3)
Total Distance
4.00

4 miles on the LPT starting at the front runner station. super joy killing wind + cut back week + not-currently-training-for-anything-specific + mild pf in left foot = easy 4 mile run (following yesterday's easier 3 mile run).

WT 50.3 miles

 

ninety-two

Hattori The 2nd Miles: 4.00
Weight: 0.00
Comments(2)
Total Distance
12.00

12 miles on the bluff trail. mostly sun, 60's. slight headwind coming back. first 6 miles @ 8:52 avg, last 6 miles @ 8:25 avg. foot feels fine, i've still got to watch it, but the last two days of active rest have really seemed to help. 8:39 avg. for the run.

WT 55.3 miles

 

ninety-three

Kinvara2 Miles: 12.00
Weight: 0.00
Comments(6)
Total Distance
11.00

11 miles / 8:36 avg. progression run. boardwalk loops at the nature preserve. thinly cloudy, 60's, light winds. wasn't sure how my foot would feel today - but after 4 or 5 miles it was evident that the foot is no longer an issue. i think running in the flat hattori's helps a lot. 

splits: 9:45, 9:27, 9:15, 9:03, 8:38, 8:33, 8:19, 8:10, 7:41, 7:02, 8:47

WT 52.3 miles

 

ninety-four

Hattori Miles: 11.00
Weight: 0.00
Comments(3)
Total Distance
6.20

6.2 miles - rio grand parkway from weaver lane, south out and back. uber easy pace. weather: nice.

WT 50.5 miles

 

ninety-five

Kinvara2 Miles: 6.20
Weight: 0.00
Comments(4)
Total Distance
5.30

5.3 miles, including 4 x 30 second easy hill repeats on golden ave. really nice spring weather this morning. 

WT 51.5 miles

 

ninety-six

Mt101 The 2nd Miles: 5.30
Weight: 0.00
Comments(1)
Race: Lone Ranger 5k Time Trial (3.1 Miles) 00:21:54
Total Distance
9.10

9.1 miles / 8:16 avg. high school track near work. sun, warm, WIND.  5k time trial - since i missed my race this month i decided i'd better at least do a time trial. i ran 4 miles to warmup and went right into the 5k, which i ran in [21:54 (7:04 avg) - 6:49, 7:02, 7:23 + .39 sec] about 20 seconds off my PR, but 35 seconds faster than the 5k i ran in january. not bad considering i haven't slept well the past couple of nights, i woke up this morning with some kind of cold-thingy, it was very windy, and i was alone. 2 miles cool down.

splits: 9:03, 9:00, 8:58, 8:36, 6:49, 7:02, 7:23, 8:59, 8:34

WT 50.6 miles

 

ninety-seven

Hattori The 2nd Miles: 9.10
Weight: 0.00
Comments(8)
Total Distance
274.30
Mt101 The 2nd Miles: 64.80Musha 3 Miles: 6.00Kinvara2 Miles: 87.50Hattori The 2nd Miles: 25.10Hyperspeed 4 (2) Miles: 34.00Bandito's (2) Miles: 15.60Mt101 Miles: 8.30Hyperspeed 4 Miles: 4.00Bandito's Miles: 4.00Hattori Miles: 25.00
Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com

Lone Faithfuls
(need a comment):