100 Laps around the Olympic Oval in the New Years Revolution Run.  Fun times with a bunch of our running friends.  Feels good to start the first day of 2013 with a Marathon+!!  Thanks for the push Kelli, Scott and Rachel and many others...great support and encouragement...really needed it those last 20 laps!  Planned on 15 miles...finished with 27.7 - I'll take it! 

Half Marathon (13.1) 1:54

Full Marathon (26.2) 4:08

6.0 on the treadmill at the rec center...3 degrees outside and air quality sucks (RED) right now.  Progressive starting at 8:20 and ending at 7:03 going up each mile. 

10 miles on the treadmill at Sorenson Rec Center...escaping the crapy air and the COLD temperatures it was 10 degrees when i finnished at 12:30.  Average pace 8:06 with fast finnish for the last three at or below MP...7:35, 7:30

Cross Training Day

Spin Class at 6:30 today...180 Avg Power 22.2 Miles

4 miles on the track plus a solid core/ab workout.

Medium Long Run / Tempo Day

9 miles total...2 on the track 7 on the treadmill

Average pace for all 8:05 - kept the treadmill miles between 7:47 and 7:30. 

Recovery Day

5 miles around the track at the JLS Rec center this morning.  Didn't even get on the treadmill today.  :) Kept it between 40-45 seconds per lap...at least the ones I kept track on, but the overall time came in with an average pace at 7:50.  Followed by a quick upper body and lower core weight workout. 

Keep Smilin!!

Speed Work Day (Short Intervals)

PM at the JLS Rec Center on the treadmill for speedwork tonight. 

8.0 miles total with 2 mile warm up to start

12X400 (quarter mile) intervals at 6:44 pace with quarter mile recovery between at 8:20 pace. 

Not really a Long Run day (but close...and it was enough)

12 miles on the Olympic Oval.  What a crazy place today!  Everyone escaping the snow and cold for their run.  Throw in a few high school track/cross country teams, Westiminster track team, and Elite running team and all the rest of us and it was almost as busy as the New Years Revolution Run!  Oh and they had regional qualifying races on the skating oval so half the running lanes were shut down at some points for the timers.  Of course there were a couple of zamboni crossings to wait for and a pause for the national anthem.  All in all it was fun though!  Fun to be with Scott, Kelli, Rachel, Rob and the zillion others there! 

Average pace with all those pauses included ended up at 8:20 mpm.  Take some of those out and it would have been under 8 :)

Happy Day!!

Cross Train Day

60 min spin class with Jan...21 miles 206 Avg Watts...SOLID workout

4.0 Miles around the track 40-45 seconds / lap

Core Ab work out

Tempo/ Med Long Run day

8 Miles at the rec center. 4 on the treadmill AP 8:20 (progressively faster each mile after 1 mile warm up 8:00, 7:47, 7:30)  4 on the track 2 with Kelli.  Kept the pace under 40 seconds per lap. :) Thanks for the push Kelli!! 

Recovery Day

6 easyish miles.  Half on the treadmill half on the track. 

Speed Work

Treadmill intervals...warm up then 7X800 (1/2 mile) intervals at 6:58 pace with 1/4 mile recovery between at 8:20 pace.

Guessing at least 2 miles (1.5 hours) around the inside rink on ice skates at the Olympic Oval...Cosmic Skating for Hannah's birthday. 

Long Run Day

10 miles up and back on Rose Canyon Road (via Butterfield Parkway).  Got off a little late in the afternoon so I was racing the shadows and quickly cooling temperatures. 8:20 Average Pace...1:24 total time. 

Cross Train Day:

Went in at 5:30 today thinking I would get into the TRX class...wrong!  It was full.  Ladies at the desk said they were gone by 5:10...is it really worth getting there at 5AM for???  Kelli??? :)

Warmed up, Jump rope 600 alternating feet, 2 miles on the track, Ab work, then off to spin class for the next 60 minutes.  After Spin 2 more miles on the track then core weights and more ab work.  Good solid workout for this MLK Monday! 

Medium Long Run day:

• 9 miles total at JLS Rec Center
• First mile on track
• Remainder on the TM - 8
• All at 1.5 degree elevation
• AP 8:06 for all miles
• Last three miles at 7:53, 7:47, 7:40

Speed Work day:

• TM workout total of 10 miles
• 2 mile WU (warm up)
• 6:49 (8.8) mm pace for "on" minutes (around 10k pace)
• 8:34 (7.0) mm pace for the recovery minutes
• 3 sets of pyramids 1-2-3-2-1   (1 minute on pace followed by 1 minute recovery pace, 2 minute on pace followed by 2 minutes recovery, 3 minutes on pace then 3 minutes recovery pace)
• 1-2-3-2-1    1-2-3-2-1   1-2-3-2-1
• Speed work totaled 7 miles
• 1 mile Cool Down

Cross Training Day

• 5 miles on the TM
• Spin class (first day with the new shoes) 88, 190, 24.4
• Core weights and Abs
• got to the rec center at 5:20 and was too late to get into the TRX class...again!

5.5 miles half on the treadmill (then it died) then half on the track. 7:47 while on the TM. 

30 minutes warm up shoveling 6 inches of snow out of my driveway! 

5 miles on the treadmill first half at 8:00 pace last half at 7:35 pace

Speedwork Day

• Did not feel good...stomach issues drove me nuts
• 7.5 miles total on the TM at JLSR
• 2 miles warm up
• pyramids 1 min on 1 min off; 2 min on 2 min off ; 3 min 3 min off...
• 1,2,3,2,1,1,2,3,2,1 (was going to do three sets again like last week, but stomach was not feeling up to it)
• on at 6:49 mm pace, off at 8:34 mm pace
• Cool down. 

LR Day

• 12.25 miles with Scott Stoddart down Emmeline to the Mountain View Corridor, south on the corridor then back.  Nice n sunny all da way mon!  I wore shorts and two shirts...got a little chilly when headed into the wind, but was fine otherwise.  I just wished i had taken my gloves...then i'd have been peachy perfect! 

Cross Train Day:

• Slept in past time for TRX...woke up at 5:30 when it was starting! 
• Spin class at JLSR 87, 207, 24.2 (25.2 with cool down)
• 4 miles on the track at a decent pace
• Core Ab workout
• Jump rope 3x200

Treadmill miles...missed Tuesday

Speedwork:

• 10 miles on the TM at JLSR
• 2 mile warm up
• 3x pyramid (1 on 1 off, 2 on 2 off, 3 on 3 off, 2 on 2 off, 1 on 1 off)
• 6:49 mm "On" pace, 8:34 "Off" pace
• cool down

Recovery Day:

• 5 miles total
• started at 8:34 and finished last two at 7:47

LR Day:

• 12 miles at the Utah Olympic Oval
• with Kelli and Amy...Scott slept in!  :)

Cross Train

• 60 min spin class
• 220, 80, 24.8
• 3 miles on track 40-45 sec/lap
• abs and core weights

Speed work

• 11 miles total
• 2.5 X Pyramid 12321,12321,123 at 1.5% grade
• on pace 6:49 off pace 8:34

1 mile up and down the mountain in the snow (16 degrees) at YW retreat to get Kathryn's Standing in Holy Places paper from the car.  Nice moonlight jog...going down...coming back was all up hill  had to stop a couple of times to catch my breath! :)

3 mile hike through knee deep and deeper snow from the lodge to the Olympic park and back

• 7 miles total all on the TM at JLSR
• Started at 8:34 pace and progressed to 7:30 pace for last two miles

2000 M swimming this morning...then ran out of time for my run :) perhaps tonight. 

4 miles on the track at JLSR

Core ab work

Speed Work:

• 8.5 miles on TM at JLSR
• warm up
• 20x1 min On and 1 minute Off
• On at 6:40 pace...Off at 8:20 pace
• cool down

MLR:

• Ran with Kelli, Scott and Amy today...thanks for letting me tag along
• Met up with them at the corner of Emmeline and Mirabella then we ran up Rose Canyon and back. 
• 10 miles for me...and Kelli and Scott were just getting started!
• Yes it was windy and a little cold...snow storm hit us about half way back down the canyon.  I'm just glad i'm not out in it right now...cold and CRAZY wind gusts in the high 40s. 

Cross Train Day:

• Spin class (endurance) 88, 254!!, 25.0
• Track running 5 miles - 41 minutes

Swimming today

• 2200 yards
• warm up 200 FS, 200 kicks, 200 pulls
• 400 FS, 100 BS, 200 FS, 100 Kicks, 100 Pulls, 200 FS, 100 Kicks
• 100 FS x 4 at 1:40

A bit of cross training today

• 3 miles on track at JLSR
• Core weights and Ab work 30 minutes (fast circuit)
• 3 miles on track

Speed work:

• Treadmill pyramids at the JLS Rec Center
• 2 mile warm up
• 3X (1on, 1off, 2on, 2off, 3on, 3off, 2on, 2off, 1on, 1off...then start over at 1 again)
• On at 6:44 mm (8.9), Off at 8:36 mm (7.2)
• cool down to hit 10
• This is a solid speed workout on the TM...by the third set I'm toast!

Recovery + cross train

• 4 miles on the track
• Core weight workout

Long Run

• 13.6 miles total with Scott Stoddart.  HS to Daybreak to District then back via 118th, Mtn. View Corridor and 126th.  
• 50 Degrees out there...shorts and a shirt weather! 

Cross Train Day:

• 60 minutes of spin
• Started track running but was pulled out for a personal TRX session!
• 40 minutes of TRX (my first time) just using the TRX strap...nothing off the strap which i understand is a mixture when you have 24 people in a class.
• Let's just say may arms are sore and a few leg spots as well today (day after), but it was a great workout!
• 4 miles on the track
• = three great workouts today.

Swim / run day

• 2600 Yards today swimming
• mixture of kicks, pulls, and freestyle / breast / back
• the last few sets were gradually longer in yardage building up to my last set of 500 yards free style with no breaks or changes.
• quick 3 miles on the track
• hoping to get a few more in tonight...we'll see.  Sometimes evening running just doesn't work out for me. 

5 miles on the track/treadmill 

Speed work Thursday:

• 9.5 miles total on the treadmill
• 1.5 degree incline throughout 
• warm up and cool down
• 23 X (1 minute on 1 minute off intervals)
• On at 6:35 pace and Off at 9:06 pace
• had to take it a bit easy on the off pace today...this dang cold is kicking my butt!   

LR:

• 11 Miles with Scott Stoddart up to Butterfield gate then 1 mile up the road was so ice covered we had to stop and come back. 

Cross Train:

• 5:30 TRX Class...yea!!!  I like this workout!
• 6:30 Spin Class 22miles, 184 Average Watts, 80 A RPM

AM = 3000 yard swimming at JLRS

PM = 5 miles on the Herriman bench - great to be outside!!!

Spectrum 10k

• 6.2 + plus warm up miles
• 43:55, 7:04 AP 
• overall 85/846, Gender, 61/350, Male 45-49 9/39

AM - Cross Train:

• 5:30 TRX - Kick my glutes workout :)
• 6:30 Spin - endurance 25 miles, 79, 184

5 Miles outdoor run.

12.5 miles on the Virgin and Santa Clara river trails in St. George

Yes!!!  Left the snow at home and enjoyed a sunny run in the 55-60 range!

8:19 AP

Cross Train Day:

• 5:30 TRX class
• 6:30 Spin class 89, 185, 24

AM Workout

• Masters Swim - 2200 yards (last 1000 freestyle non stop)
• quick 2 miles before dashing off to work
• hoping for a PM run today :)

PM Workout

• ?

5 miles out emeline and back with Scott S. 

LR:

• 10 miles up to Yellow Fork on Rose Canyon Road and back
• 1:24 total time
• 8:28 AP

Swim/Bike Day

• Swim was a relatively quick, fast workout
• 1600 yards total
• Warm up 400 = 1x100 Free, 2x100 Pulls, 1x50 Kick and 1x50 free
• 1x200 pulls
• 1x1000 Free (with a couple of 25s breast stroke)
• Bike ended up being really quick - thought I had until 10:30, but only until 10...
• 15 minutes...just enought to get a good sweat going :)

Swim/Bike Day:

• AM
• Swim total 1300 Yards
• Warm up 500 = 1x200 Freestyle, 1x100 Kick, 1x200 Pulls
• 1x800 Freestyle in just under 20 minutes. 
• Run 3 miles on TM
• AP 8 something - 1 mile at 8:20, 1 mile at 8:00 and 1 mile at 7:30
• PM
• Hoping I can squeeze in a PM run...crazy schedule tonight though.

AM:

• Daniel's 5:30 Spin class - Kick but IM St. George prep she called it.  Whatever it was it was intense!  Great workout!
• 3 Miles on the track 8:20, 8:00, 7:30 
• Core Ab work

AM Swim

• 2500 yards 
• 750 warm up 200 Freestyle, 100 Kicks, 200 Pulls, 250 Freestyle
• 750 Freestyle (lane closed for Lehi life guard certifications had to move lanes)
• 1000 Freestyle in 19:39

Spin and Swim:

• 45 minute spin
• 6 miles on the track  

10 miles Butterfield Canyon

• started at the gate and went 5 up and 5 down.  
• nice run still some spots with snow on the road...should be clear in a few weeks
• lots of rocks and gravel washed onto the road and a dead tree across the road about 1.5 miles up.   

Cross Train Day

• 5:30 TRX with Jan
• She did a new version of the workout today that was totally focused on strength...no more cardio and it was a tough one.  
• 40 minute spin intervals 

AM Swim

• 2200 yards
• Various 50s, 75s, 100s, 150s, 200s
• finished up with 500 Free

Bike/Run day:

• Danielle's 5:30 spin class - interval focused today
• 89, 198, 25.3
• Ran 1 mile on track before spin and 3 after.   

AM Swim / Run:

• Swim: 2200 Yards
• Usual warm up 600 yards (200 Freestyle, 200 Kicks, 200 Pulls)
• 1600 yards in 32:20
• Run: 4 Miles on the track at 8 min AP

PM ??

Bike/Run AM:

• 70 minutes on the spin bike 
• intervals to threshold for first 20 minutes after 10 min warmup 
• Run on track 2 miles 
• Core Ab workout 

Nice little run with Scott Stoddart tonight.  Still dealing with the senseless tragedy at the Boston Marathon today.  So so thankful our friends Rachel, Jennifer, Steve and Stephanie are all safe...but it caused some major heavy heart feelings throughout the day.  

Many asked today if I'll still go next year...ABSOLUTELY.  If anything this makes me even more passionate about our sport and determined to support this very special event.  

 Heart and prayers from my family go out to all those who were impacted by this devastating act.   

Congrats to RAD (Rachel), Stephanie and Steve on spectacular runs today before the bombings.   

Bricks about every day now...

• Swim 2600 Yards
• 600 warm up - 200 free, 200 kicks, 200 pulls
• 1x2000 in 40:02...non-stop and it felt pretty good :) 

• Run 4 Miles 
• Track with Kelli!  Of course all we talked about was the Boston Marathon 

Bike / Run 

• 5:30 Spin class with Danielle 
• solid workout...first 30 minutes all sitting

• 4 miles on the track 

Swim:

• 2700 total yards
• 600 warm up (200 free, 200 kicks, 200 pulls)
• 1x2100 non stop
• little over 1.5 miles total today 

13 miles total around Herriman with Scott Stoaddart for 8.5 of those miles then grabbed a drink at home and headed back out.  

Combo:

• 5:30 AM TRX - Core Strength class  
• 5 miles on the track 8:15 AP
• PM - 3.4 miles at the Salt Lake Running Co Run for Boston

Cross Training:

• 3100 Yards swimming
• 600 Warm up 200 Free, 200 kick, 200 pull
• 400 Pulls
• 1x2100 Freestyle   

BRK

• 5:30 Spin
• 26 miles, 274 power, 109 
• 5 miles run on the track
•  

Swim speed work 

• 2200 Yards
• 600 warm up 
• 1000 under 2 min per 100
• 5x100 freestyle 1:30 w/1:30 rest
• 2x50 freestyle :45 w/:30 rest

Morning - Emigration Canyon run with Rob...12.3 miles and it was a gorgeous morning out there.  TONS of bikers and runners out today...maybe it has something to do with the gorgeous sunny day!  

 Evening - Bike ride to WalMart and back...in Saratoga Springs on the MVC and Redwood Rd 24.7 Miles Avg Speed 17.7mph, Max Speed 40.3mph

AM Swim:

•  3000 yards
• 600 Warm up (200 free, 200 kicks, 200 pulls
• 2x1000 Yards
• 400 pulls

PM Tempo Run: 

• 5.2 Miles
• AP 8:01
• 8:38, 8:22, 7:37, 7:51, 7:48, 7:22 

Spin/Run

• Danielle's Spin class at 5:30 AM!!!
• Watts - 305
• Ran 2 miles on the track in 15 mins. 

Swim AM:

• 2600 yards total
• 600 warm up freestyle, kicks, pulls
• 4x500 stayed under 10 minutes for each set with about a 1.5 minute rest between 

Bike AM:

• 12.5 mile bike ride on the MVC 

AM Run

• 13.4 Miles on the Jordan River Parkway with Scott
• Fast finish the last 3 miles
• AP 8:19
• Last 3.4 under 8 

Swim day:

• 3000 Yards
• 
  

6.2 Miles up Butterfield Parkway and Rose Canyon

• 50:50 total time
• 8:08 AP

Morning Swim at JLS Rec Center

• 2700 Yards
• 1:10:00 total time included warm up 700 yards
• 2x1000 yards

 Morning Bike Ride 

• 18.4 Miles on the MVC
• Average Speed 18.9 mph
• 58:24 total time
• max speed 41.4 mph 

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Long Bike Ride:

• 33.8mi
  Distance
• 1,212ft
  Elevation
• 01:52:23
  Moving Time
• 1,619
  Calories

15 Miles on the JRP today

• 15.4mi
  Distance
 
• 2:11:37
  Time
 
• 8:32/mi
  Pace

TRX in the early AM followed by a quick run up butterfield canyon 

3700 Yards  

• 24.8mi
  Distance
• 1,311ft
  Elevation
• 01:23:46
  Moving Time
• 1,106
  Calories 

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Swim and Run 

Swim sprint intervals 50s, 100s, 200s totaling 2500 yards

Run quick 4.1 to the cove and back

9.8 mile bike ride...planned for 25 to Saratoga Springs and back, but got a flat coming down the hill past Camp Williams. Punctured new tube and wasted 3 CO2 cartridges before calling Christine to my rescue!  

13.1 miles up to the top of Butterfield and back down to the gate.  They had the gate open at the bottom for the first time this year...but had the barricades up again at the 4 mile mark. Still lots of rocks and gravel all over the road up there.  It was a rainy morning, but I hit it just right...after the rain had stopped and it was actually a gorgeous run/day.  I was pretty amazed at how green everything had gotten since i was last up there on the previous monday.  Those few days in the 90s really lit things up.  Ran into (almost literally) a few turkey hunters up past the closure barricades.  One of them was right in the road using his turkey call as I came around a corner. I know it's not legal to hunt from the road, but I also was under the impression there wasn't any hunting in the canyon allowed either. No firearms.  hmmm. 

5 miles walking around the national mall in Washington DC

6.2 miles across the Woodrow Wilson bridge from MD to Old Town Virginia

7:59 AP 

8.2 across the Woodrow Wilson bridge again today.  High Humidity 88% at 6AM and 72 degrees...was sweating profusely.  Shirt soaked in the first 15 minutes...felt like running on the treadmill in the rec center.  My shirt was just sticking to me! 

Great run...love the trees and the smells...lots of Wisteria along the running path mixing with the smell of the ocean.  mmm

didn't squeeze a run in today.  Did get back to the rec center and swim

Swim 3000 yards

• 600 warm up 
• 6x75 FS fast with recovery 
• 500 FS
• 6x75 FS fast with recovery
• 500 FS
• 6x75 FS fast with recovery
• 50 cool down

13.1 on the JRP today.