The Perils of Self Betterment

October 2009

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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 - 1,058

 

Short-Term Running Goals:

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

 

Huntsville  HALF Monte (because i'm half the man i used to be lol!) 9-21-2019

Long-Term Running Goals:

keep running

 

Personal:

born in 1964. married 22 years. one wife two dogs 

6 ft tall, nation wide

“Make friends with pain and you’ll never be alone.”

 

 

Miles:This week: 0.00 Month: 62.00 Year: 938.00
Mt101 Lifetime Miles: 500.80
Mt101 The 2nd Lifetime Miles: 539.20
Green A5's Lifetime Miles: 149.50
MR00 Lifetime Miles: 158.70
Treadmillio Shoes Lifetime Miles: 570.00
Stillnotmads (2) Lifetime Miles: 500.50
Rednotevenmad2 Lifetime Miles: 251.00
Kinvara9 Lifetime Miles: 339.00
Kinvara9painted Lifetime Miles: 217.00
Graynine Lifetime Miles: 59.00
Vapor4's Lifetime Miles: 3.00
Kinvara5 Lifetime Miles: 8.00
Total Distance
183.30
GSS 3 Miles: 25.30Asics 2140 Miles: 39.60Trail Shoe Miles: 20.95Mizuno Wave 12 Miles: 37.10GSS 3 (2) Miles: 43.30Barefoot Miles: 1.75Asics DS 13 Miles: 11.30Treadmill Shoe Miles: 4.00
Weight: 0.00
Total Distance
6.30

6.3 miles/54:18/8:37 avg.

Early lunch run from work around town. Partly cloudy, light wind, 46F. Shorts, short sleeve, no gloves. A little chilly until I warmed up. Took about 4 miles before I felt like running.

Splits: 9:03, 8:44, 9:02, 8:48, 8:19, 8:02, +.3@7:52.

GSS 3 Miles: 6.30
Weight: 0.00
Comments(9)
Total Distance
5.00

5 miles/41:58/8:24 avg.

Late lunch run. Drove to the Legacy Parkway Trail (LPT). Sunny, 60F. Wind blowing both North and South. At first my legs felt like lead, but felt great after warm up.

Taking tomorrow off. Good luck to all the St. George marathoners and any other  racers!!

Splits: 9:10, 8:17, 8:23, 8:18, 7:48

Asics 2140 Miles: 5.00
Weight: 0.00
Comments(4)
Total Distance
8.50

8.5 miles/1:12:56/8:34 avg.

Ran from the house down clarke lane to the "ranches" South to Glovers, East on Glovers to LPT then North to Clarke and East to home. AW rode along on her mt.bike. We got out around 11:30 with a break in the rain. 52 degrees. Perfect running weather if not for the strong South wind. Otherwise a good run.

Splits: 9:48, 8:26, 8:14, 8:25, 8:40, 8:19, 8:31, 8:23, +.5 @ 8:08.

Trail Shoe Miles: 8.50
Weight: 0.00
Comments(4)
Total Distance
0.00

Granting a request from the right calf to take the day off.

Tune in tomorrow for another episode of  "As The Runner Squirms"

Weight: 0.00
Comments(3)
Total Distance
8.20

8.1 miles/1:11:28/8:43 avg. Sunny, 44 degrees. From work out and about suburbia.

Calf is twangin' like a country music singer. Still runnable, just no pushing for awhile.

Mizuno Wave 12 Miles: 8.20
Weight: 0.00
Comments(7)
Total Distance
8.00

Easy eight. 8:51 avg. Bluff trail. Sunny, 45F. 

Calf loosened up nicely as the run progressed. 

Lot's of  grasshoppers on the parkway. Apparently, committing suicide by bike is popular amongst the grasshoppers...

GSS 3 (2) Miles: 8.00
Weight: 0.00
Comments(8)
Total Distance
9.00

9 miles/1:16:50/8:33 avg.  Overcast, 50F. Excellent running weather! From work.

3/4 mile barefoot on grass at Emerald Park.

Splits: 9:18, 8:37, 8:32, 8:42, 9:01, 8:33, 7:57, 8:17, 8:02.

Trail Shoe Miles: 8.25Barefoot Miles: 0.75
Weight: 0.00
Comments(7)
Total Distance
6.30

6.3 miles/55:11/8:46 avg. sun, 54F. From work.

Splits: 8:47, 8:57, 8:41, 8:47, 8:52, 8:35, +.3 @ 8:31

 

PM edit: Just slightly busier than I want to be today through Sunday, however, there will be runs.

Asics DS 13 Miles: 6.30
Weight: 0.00
Comments(4)
Total Distance
4.00

Breakfast update: 1 banana, 1 can spinach, coffee, water...

Black beans for lunch.

Ran 4 miles. 33:32/8:22 avg. overcast, 48F. On the LPT.Unintentional progression run.

8:42, 8:25, 8:22, 8:00

 

Snack: 1 cup lowfat "vanilla" yogurt. 1 "very large" pear (from the tree out back).

Dinner: Bacon & eggs (with cheddar). Juice.

Evening snack: bowl of raisin bran w/skim milk.

GSS 3 Miles: 4.00
Weight: 0.00
Comments(8)
Total Distance
10.50

10.5 miles/1:29:20/8:30 avg .Overcast, 54F. Working today so I ran from the shop around Layton. 

Feel just so so today. No umph.  Miles 5 and 6 were mostly uphill and I just didn't feel like pushing it. Came back down the same way so miles 7 and 8 were mostly downhill. Again, no umph today, so I didn't push it downhill either. 

Generally happy with where I'm at now 3 weeks after TOU. October is my "free" month as far as running goes, so I consider any running to be gravy. Whatever that means.

Splits: 8:57, 8:33, 8:41, 8:21, 9:11, 8:56, 7:59, 7:58, 8:19, 8:23, +.5 @8:01

GSS 3 (2) Miles: 10.50
Weight: 0.00
Comments(7)
Total Distance
6.20

6.2 miles/53:37/8:38 avg. From work etc. Sunny, 58F.

Happened to be running by the high school as  the students were let out for lunch. Makes me wonder how we ever survived behind the wheels of our automobiles as teenagers. Seriously.

Splits : 9:06, 8:52, 8:40, 8:24, 8:38, 8:15, +.2 @ 8:35.

Asics 2140 Miles: 6.20
Weight: 0.00
Comments(7)
Total Distance
7.40

7.4 miles/1:04:15/8:40. Partly cloudy, windy, 63F. Ran from work and zig zagged throughout a bunch of neighborhoods I've never seen before. Interesting how in just a block or two a neighborhood can go from rundown and unkempt to shiny and tidy. 

Splits: 9:05, 8:50, 8:44, 8:46, 8:37, 8:23, 8:34, +.4 @8:14.

Mizuno Wave 12 Miles: 7.40
Weight: 0.00
Comments(4)
Total Distance
7.00

7 miles/1:00:16/8:36 avg. Mostly sun, 62F, windy. Clarke lane/LPT.

Clunky.

Splits: 8:56, 8:33, 8:41, 8:29, 8:31, 8:41, 8:20

GSS 3 Miles: 7.00
Weight: 0.00
Comments(4)
Total Distance
0.00

James ran for nine days and on the tenth day...he rested.

:-)

Weight: 0.00
Comments(6)
Total Distance
8.00

8 miles/1:07:12/8:23 avg.

Lunch run. Sunny, 59F. From work.

Been a crazy couple of days. Running helps.

8:51, 8:27, 8:27, 8:24, 8:14, 8:21, 8:23, 8:02

Asics 2140 Miles: 8.00
Weight: 0.00
Comments(2)
Total Distance
5.00

5 miles/39:43/7:56 avg. Sunny, 70F. On the LPT.

Happy Saturday to everyone!

8:28, 7:55, 7:43, 8:07, 7:29.

Asics DS 13 Miles: 5.00
Weight: 0.00
Comments(1)
Total Distance
4.00

4 miles. 9:00 AM. Clear, 62F. Nice and relaxed trail run with the dogs. 

The hills are on fire!

Treadmill Shoe Miles: 4.00
Weight: 0.00
Comments(5)
Total Distance
0.00

Nope. Not today.

Weight: 0.00
Comments(7)
Total Distance
8.00

8 miles/1:05:19/8:10 avg. Overcast, light rain, 49F. From work and about.

The taper before, and the low mileage recovery weeks following the marathon have left me feeling fresh and spunky.

Splits: 8:34, 8:16, 8:19, 8:00, 8:14, 7:55, 7:59, 8:02.

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

Easy 8/1:08:35/ 8:38 avg.  From work. Sunny, 48F. The weather gods are still with me.

Splits: 9:03, 9:04, 9:00, 8:29, 8:33, 8:21, 8:14, 8:07.

Mizuno Wave 12 Miles: 8.00
Weight: 0.00
Comments(6)
Total Distance
8.30

8.3 miles/8:41 avg. Partly cloudy, dark, 47F. 6:01:22 AM. Clark lane/fairground/LPT.

First early morning run in several weeks. Need to do this more often.

 

Edit: Working my way through a 29 0z. can of dark red kidney beans today. When I complete this task, I will have consumed: 780 calories, 132 grams of carbs, 48 grams of protein, an exorbitant amount of dietary fiber, and 0 fat or cholesterol.

Red grapes.

Chocolate milk.

Raisin Bran (skim milk).

Sweet pickle for dessert.


 

Asics 2140 Miles: 8.30
Weight: 0.00
Comments(9)
Total Distance
8.00

Easy 8 /1:10:03/8:45 avg.  Overcast, 50F. From work. Exploring more neighborhoods around town.

GSS 3 Miles: 8.00
Weight: 0.00
Comments(4)
Total Distance
4.20

4.2 miles / 9:09 avg. Partly cloudy, post rain, 50F.

2 miles warmup.

2 miles cooldown.

Trail Shoe Miles: 4.20
Weight: 0.00
Comments(5)
Total Distance
6.20

6.2 miles / 8:22 avg. Ran with Chad this morning along 11th ave/city creek/capital area. Good conversation as always. Also a good challenge for me to try to keep breathing while running/talking with Chad. This Fall weather is crazy!

GSS 3 (2) Miles: 6.20
Weight: 0.00
Comments(2)
Total Distance
6.00

6 miles / 8:25 avg. From work etc. Sunny, 47F.

Unintentionally progressive splits.

8:52, 8:39, 8:25, 8:17, 8:15, 8:01.

Asics 2140 Miles: 6.00
Weight: 0.00
Comments(6)
Total Distance
8.50

8.5 miles / 1:12:15 / 8:30 avg. Overcast, intermittent snow, wind NNW gust up to 19mph.

Jensen Park/Bluff trail.

Yesterday, I ran in shorts and short sleeves. Today I donned full winter regalia. Pretty miserable to start but great once I warmed up. I was feeling sluggish so after 3.5 miles I did 4 x 1/2 mile with 1/4 mile recovery, except before the fourth interval I took a 1/2 mile recovery. My splits on the half mile intervals were around 3:30 (7:00 pace).

Splits: 9:08, 8:49, 8:59, 8:00, 8:27, 8:08, 8:06, 8:37, + .5 @ 8:04 pace.

Mizuno Wave 12 Miles: 8.50
Weight: 0.00
Comments(9)
Total Distance
7.10

7.1 miles / 1:00:32 / 8:32 avg. Overcast, a little wind, 38F. Shorts, long sleeve capilene under long sleeve tech shirt from Ogden 1/2 marathon, light gloves, winter cap. From work, dropped a payment off at the bank, (it feels good to run errands on the run), then South around new neighborhoods I've not seen before. At 3.5 miles I stopped at Rosewood park and ran a mile with some striders barefoot on the grass. Definitely too cold for barefoot. With the first 1/4 mile my toes were completely numb. Felt really good though. Awkward trying to get my socks and shoes back onto numb, wet feet. Really pleased with how effortless today's run felt.

8:42, 8:41, 9:02 (uphill in a headwind :-)), 8:34, 8:04, 8:26, 8:17, +.1 @ 8:06 pace.

Asics 2140 Miles: 6.10Barefoot Miles: 1.00
Weight: 0.00
Comments(8)
Total Distance
10.60

10.6 miles / 1:30:02 / 8:30 avg.

Sunny, 38F, wind. From work, up to Emerald park (6 mi.),  for a drink of water but they've shut the water off for the Winter. With the temps at 38 degrees, hydration was not an issue. SLowest mile was 9:02, fastest 8:06.

GSS 3 (2) Miles: 10.60
Weight: 0.00
Comments(5)
Total Distance
0.00

I feel a day off coming on...

6 weeks after the marathon. I believe the main reason I crashed was because I was over trained. Even though it was my fourth marathon I really consider it my first because it was the first time I gave a conscious effort at training, and had been 6 years since my last marathon. (I've really only had a mileage base going for a little over a year now). I may have done better if I had run bigger mileage in June/July as planned but I ended up with injuries and cut back to 50 - 60 MPW for most of the Summer. Then I tried to cram a few higher mileage weeks into August, and had a short, tired taper before the Sept. 19th event. My diet wasn't very good at that point either. Too much HFC in the form of Powerade and other sundry sugar filled items. I have since kicked the powerade habit and cut way back on other crap. The diet change, combined with several low mileage weeks in a row (40-45 MPW) have me feeling pretty good. Hopefully I can increase my mileage to 50-65 mpw over the next several months and remain strong for the next marathon training cycle, whenever that comes.

Okay, done rambling.

Weight: 0.00
Comments(12)
Total Distance
5.00

5 miles / 42:54 / 8:35. Sunny, 50F. From work and South to Rosewood park and back. Lots of traffic on the roads today. 

Nice and easy run to end a nice and easy month.

Mizuno Wave 12 Miles: 5.00
Weight: 0.00
Comments(3)
Total Distance
183.30
GSS 3 Miles: 25.30Asics 2140 Miles: 39.60Trail Shoe Miles: 20.95Mizuno Wave 12 Miles: 37.10GSS 3 (2) Miles: 43.30Barefoot Miles: 1.75Asics DS 13 Miles: 11.30Treadmill Shoe Miles: 4.00
Weight: 0.00
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