Joe Cool's Blog - Not "cool" just a Peanuts Fan

5.54 miles @ 10:21 /mi pace up water tank hills with Paul.

Felt tired today and the hills didn't help.

Distance    5.54 mi
Time     57:21
Avg Pace    10:21min/mi
Calories    674 C
Elevation Gain 746 ft
 

4.6 miles @9:24/mi pace with Paul up Murdock Canal trail returning through Lindon by Oak Canyon.

Short run today because I had early meetings. Felt tired - Need more sleep.

587 calories burned in 43:18 minutes

7.6 miles @ 9:18 /mi pace with Paul and Wayne up Provo Canyon. 

Slow on the way up with miles @ 10:36, 10:01, 10:18, 10:28 then down @ 8:29, 7:53 and 8:02

Felt pretty good average HR was at 148 with a max of 171 last few miles were averaging 160+/- BPM, I expect that's where I will be at for most of the marathon next week.

7.61 mi Distance
9:18 min/mi Avg Pace
945 C Calories
1:10:49 Time
466 ft Elev Gain

6.2 miles @ 9:54 /mi pace half with Paul.

Paul did the T-Wolf Trot this morning and we ran together for his warmup. Then I left him to do the race and I got in another 3 miles along the Murdock Canal Trail. Easy pace - cool temps in the low 50s.

6.20 mi Distance
9:25 min/mi Avg Pace
704 C Calories
58:24 Time
169 ft Elev Gain

5 Miles @ 9:53/mi pace. Murdock / Lindon loop solo.

Took it easy and intentionally managed only sub 10 minute miles. Was thinking about the marathon on Saturday during the whole run. Not sure how I will do. Heartrate stayed low also.

5.01 mi Distance
9:56 min/mi Avg Pace
588 C Calories
49:44 Time
140 ft Elev Gain

Beautiful course starting at Guardsman Pass right at dawn. Felt like I was at the top of the world running down a cliff side. Goal was sub 8min miles. 

First 3 miles were at 6:15/mi pace it was so steep with a bit of slowing for water stops and crowds. First 13 miles were decent at 1:45 but when it turned uphill my already cramping right calf just hobbled me. I just nursed it in from mile 18 on. Lost 25 min in the last 8 miles.  

3,723 C Calories

Timing

3:55:34 Time
3:55:26 Moving Time
3:56:42 Elapsed Time
9:00 min/mi Avg Pace
9:00 min/mi Avg Moving Pace
6:08 min/mi Best Pace

Elevation

701 ft Elev Gain
5,947 ft Elev Loss
4,432 ft Min Elev
9,682 ft Max Elev

Heart Rate

165 bpm Avg HR
188 bpm Max HR

10 miles @ 9:02/mi pace from Trefoil to Mouth of Provo Canyon with Paul and Wayne.

2 weeks to go before St George and we needed another longish run in. Right calf feels much better but not perfect. Dr. Dale helped me out a ton with the massage last Thursday. Calf was tight for the first few miles and I slowed but was able to pick up the pace for the last half as the path got less steep. Last mile was at an 8:30/mi pace which felt good. Heartrate stayed pretty low and averaged 151 bpm bumping up to 172 at end.

10.00 mi Distance
9:02 min/mi Avg Pace
1,263 C Calories
1:30:25 Time
189 ft Elev Gain

Heart Rate

151 bpm Avg HR
178 bpm Max HR

Timing

1:30:25 Time
1:30:24 Moving Time
1:37:19 Elapsed Time
9:02 min/mi Avg Pace
9:02 min/mi Avg Moving Pace
7:37 min/mi Best Pace

Elevation

189 ft Elev Gain
1,231 ft Elev Loss
4,830 ft Min Elev 
5,881 ft Max Elev

5 miles @ 10:00/mi pace Murdock Canal Trail north with Paul.

Easy 5 miles. Calf felt fine tho; a little tight for the first mile or so. Temps in low 50s. Heart rate moderate at 145bpm average.

5.00 mi Distance

10:00 min/mi Avg Pace
656 C Calories

Heart Rate

145 bpm Avg HR
157 bpm Max HR

Timing

50:02 Time
49:56 Moving Time
50:29 Elapsed Time
10:00 min/mi Avg Pace
9:59 min/mi Avg Moving Pace
4:46 min/mi Best Pace

Elevation

55 ft Elev Gain
55 ft Elev Loss
4,846 ft Min Elev
4,882 ft Max Elev

656 C Calories

5.35 miles @ 9:42/mi.  Murdock/Lindon loop with Paul.

Felt tired - need more sleep. Temps were perfect at 54 degrees.

HR was moderate at 146bpm average. Was a bit surprised to see max HR at 168bpm that was coming up the hill to my house at the end.

Heart Rate

146 bpm Avg HR
168 bpm Max HR

Timing

51:52 Time
51:52 Moving Time
51:52 Elapsed Time
9:42 min/mi Avg Pace
9:42 min/mi Avg Moving Pace
4:33 min/mi Best Pace

Elevation

160 ft Elev Gain
173 ft Elev Loss
4,741 ft Min Elev
4,880 ft Max Elev

689 C Calories

5.2 miles @ 9:35/mi.  Murdock/Lindon loop with Paul.

Felt tired - need more sleep. Temps were perfect at 55 degrees.

HR was moderate at 141bpm average. Max HR at 159.

Was fun to catch up with an alternate running group that included Steve Earl, Rich Lamoreaux, Gilene Meacham and Brian Johnson. Stopped and chatted with them for a while.

Heart Rate

141 bpm Avg HR
159 bpm Max HR

Timing

49:48 Time
49:36 Moving Time
1:12:43 Elapsed Time
9:35 min/mi Avg Pace
9:32 min/mi Avg Moving Pace
8:01 min/mi Best Pace

Elevation 

155 ft Elev Gain
166 ft Elev Loss
4,741 ft Min Elev
4,881 ft Max Elev

627 C Calories

6.25 miles @ 9:56/mi pace. Ran solo starting and ending at the Hospital soccer fields before Alex's home soccer game against USA.

Ran up to 800 North and then back along the frontage road towards UVU - finished running out to 400 East along 400 North and then a loop around the hospital grounds.

Felt good. Intentionally ran slow but it didnt feel much easier than a regular weekly run even though my heartrate said otherwise. HR averaged 142 and was in the 120s for the first couple miles.

Heart Rate

142 bpm Avg HR
159 bpm Max HR

Timing

1:02:01 Time
1:01:59 Moving Time
1:07:16 Elapsed Time
9:56 min/mi Avg Pace
9:55 min/mi Avg Moving Pace
7:27 min/mi Best Pace

Elevation

185 ft Elev Gain
181 ft Elev Loss
4,620 ft Min Elev
4,806 ft Max Elev

778 C Calories

4.26 miles @ 9:55/ mi Murdock Canal Short Loop with Paul. Temps were warmer than normal and I felt slower than normal. HR was in line with speeds.

Distance

4.26 mi Distance

Calories

512 C Calories

Heart Rate

138 bpm Avg HR
162 bpm Max HR

Timing

42:16 Time
42:09 Moving Time
43:47 Elapsed Time
9:56 min/mi Avg Pace
9:54 min/mi Avg Moving Pace
7:29 min/mi Best Pace

Elevation

157 ft Elev Gain
167 ft Elev Loss
4,741 ft Min Elev
4,879 ft Max Elev

4.25 miles @ 9:11/ mi Murdock Canal Short Loop with Paul. Temps were great at 55 degrees. I felt slower than normal for the first mile. We then picked it up and did 7:20 down the Lindon 400 North descent - pushed it for a mile or so before slowing back down to 9ish pace. I would have gone faster but Paul wanted to stay slow before the marathon. HR was in line with speeds.

Distance

4.25 mi Distance

Calories

518 C Calories

Heart Rate

147 bpm Avg HR
167 bpm Max HR

Timing 

39:01 Time
39:02 Moving Time
40:42 Elapsed Time
9:11 min/mi Avg Pace
9:11 min/mi Avg Moving Pace
5:00 min/mi Best Pace

Elevation

161 ft Elev Gain
167 ft Elev Loss
4,741 ft Min Elev
4,891 ft Max Elev

4.76 miles @10:05/mi pace with Paul thru the neighborhood. Easy run good company and conversation.

Distance

3.15 mi Distance

Calories

386 C Calories

Heart Rate

139 bpm Avg HR
154 bpm Max HR

Timing  

31:44 Time
31:38 Moving Time
31:51 Elapsed Time
10:04 min/mi Avg Pace
10:02 min/mi Avg Moving Pace
8:51 min/mi Best Pace

Elevation

105 ft Elev Gain
175 ft Elev Loss
4,760 ft Min Elev
4,853 ft Max Elev

+ the following segment

1.61 mi Distance
10:21 min/mi Avg Pace
211 C Calories
16:39 Time
126 ft Elev Gain