Luke

January 2008

15% off for Fast Running Blog members at St. George Running Center!

Location:

Waitsfield,VT,USA

Member Since:

Jun 02, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2007 Leadville Trail 100 finisher,

Short-Term Running Goals:

Sub 3:00 marathon at St. George in October, Ironman 70.3 in August, Ironman next spring

Long-Term Running Goals:

Find new ways to challenge and inspire myself by testing my physical, mental, and emotional limits

Personal:

I got married May 17th

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Running Miles	Swimming Yards	Bike Miles
164.50	5700.00	10.00

Mon, Jun 02, 2008

Running Miles	Swimming Yards	Bike Miles
3.00	0.00	0.00

1/2 mile warmup and cooldown

2 miles at tempo pace = 6: 40 miles

Thu, Jun 05, 2008

Running Miles	Swimming Yards	Bike Miles
4.00	0.00	0.00

1/2 mile warmup

4x .5 mile intervals @ 6:00 mile pace w/ 3 minute recovery between each interval

Running on hilly, grassy terrain

1.5 mile cooldown

Fri, Jun 06, 2008

Running Miles	Swimming Yards	Bike Miles
7.00	0.00	0.00

4 miles easy in A.M.

Backpacking w/ full pack, 3 miles

Sat, Jun 07, 2008

Running Miles	Swimming Yards	Bike Miles
3.00	0.00	0.00

3 miles backpackin w/ full pack

Sun, Jun 08, 2008

Running Miles	Swimming Yards	Bike Miles
1.50	0.00	0.00

1.5 miles backpacking with full pack

Mon, Jun 09, 2008

Running Miles	Swimming Yards	Bike Miles
0.50	0.00	0.00

.5 miles backpacking with full pack

Tue, Jun 10, 2008

Running Miles	Swimming Yards	Bike Miles
1.50	0.00	0.00

1.5 miles backpacking with full pack

Fri, Jun 13, 2008

Running Miles	Swimming Yards	Bike Miles
4.00	800.00	6.00

.5 mile warmup and cooldown

3 miles at 7:00 mile pace tempo

.5 mile lake swim

6 mile bike ride

Sun, Jun 15, 2008

Running Miles	Swimming Yards	Bike Miles
7.00	1200.00	0.00

7 mile run @ 9 min./mile pace

.75 mile lake swim

Mon, Jun 16, 2008

Running Miles	Swimming Yards	Bike Miles
0.00	0.00	4.00

4 mile bike, hilly w/ dog

Tue, Jun 17, 2008

Running Miles	Swimming Yards	Bike Miles
4.50	1600.00	0.00

.75 warmup and cooldown @ 8 min/mile pace

5x .5 intervals @ 2:30-2:45 w/ 2:30 recovery

1 mile lake swim

Comments

From Sasha Pachev on Tue, Jun 17, 2008 at 19:19:19

Welcome to the blog! You are the first one from Vermont.

From walter on Tue, Jun 17, 2008 at 19:49:51

Wow what a great way to finish a speed workout by jumping into the lake for a mile swim! Im envious! welcome to the blog!

From Lybi on Tue, Jun 17, 2008 at 19:58:23

Congrats on your marriage! Coming up on one month, right? Jeffmc just got married too, I think.

Geez, you've run 100 miles! That's amazing.

Good luck with your goals!

From MichelleL on Tue, Jun 17, 2008 at 20:05:38

Welcome to the blog! That's cool that you are coming out for St. George. I'll be trying to go below 3:00 too.

From dave holt on Wed, Jun 18, 2008 at 11:01:33

Is this Luke, as in you used to be over here in St. George Luke? If not sorry - but welcome to the blog anyway.

From Burt on Wed, Jun 18, 2008 at 16:50:55

It looks like you entered 1 yard in on your swim distance, but your blog says you swam a mile. Oh yeah, and welcome to the blog.

From Luke on Wed, Jun 18, 2008 at 18:50:35

Hello everyone and thanks for the kind greeting. I am Luke that used to live in St. George... hey Dave! Steve got me interested in keeping up with all of you guys out there via this website. I'm excited about being a part of this community.

And as for the 1 yard swim...does it count if I just fell in? I'm just kidding, it was a mile and will be edited shortly. I also ended up rollerskating with 8 year olds for a half hour. How about that for cross training?

From dave holt on Wed, Jun 18, 2008 at 20:02:31

Luke! Great to have you on here. I was just talking with Steve about you on Monday - wondering about your whereabouts and all your world travels and such. Congrats on the marriage! So what has taken you out to Vermont? work stuff, probably. Well enjoy it out there. I am sure it is a little bit nicer weather than over here.

Oh... one last thing. You would be proud of me; I ran my first ultra about a month ago - 50K that went around the Red Mountain from Central (some of your old workin' territory). It was fun, but a long way.

Fri, Jun 20, 2008

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

Long day...emergency situation at work...search and rescue...up until 4 am...fortunately, did get some quality speed hiking in

Sat, Jun 21, 2008

Running Miles	Swimming Yards	Bike Miles
3.50	0.00	0.00

3.5 miles while working...just able to fit it in

Sun, Jun 22, 2008

Running Miles	Swimming Yards	Bike Miles
10.00	0.00	0.00

10 mile run @ 9 min pace, very nice to finally put in a longer run away from distractions

Tue, Jun 24, 2008

Running Miles	Swimming Yards	Bike Miles
4.00	0.00	0.00

.5 warmup and cooldown @ 8:30 pace

6x 1/2 mile repeats on rolling, grassy trail

rotated 25 pushups or 25 situps between each interval for a total of 100 of each throughout the workout

about 3 minutes on average, I think closer to 2:40 on roads and sub 2:30 on a track

felt good, was able to maintain good form most of the intervals, end of 5 and 6 got a little sloppy

Comments

From dave holt on Sat, Jun 28, 2008 at 16:53:35

I first read 1/2 mile repeats and thought that isn't very Lukeish, but then I saw on the rolling grassy trail! Keep it up.

From Luke on Mon, Jun 30, 2008 at 11:12:55

Dave,

You're right...I have avoided speedwork in the past, not because I don't enjoy it, but because it didn't make sense. Now, it is a nice change from all nighters. I am hoping to find a track to work out on somewhere nearby in order to get a better judge on how my speed actually is. We'll see. Work is busy.

And yeah, work is what brought me to Vermont. I am now managing the field staff for a different wilderness program. I love my job, but work a lot of hours. It is our busy time of year. I'm hoping to sneak out tonight for a more Lukeish workout - 10-12 miles above timberline w/ lots of elevation gain and loss.

Congrats on your 50 k! How did you do? Did the event come off as a success? I know Justin Stum (Second Nature therapist) was involved in the early stages of planning. How many runners were there?

Well, hope all is well in Utah. Enjoy the dry heat...it is humid out here now. Fortunately, it isn't 110 degrees, which is nice. Take care.

Luke

Thu, Jun 26, 2008

Running Miles	Swimming Yards	Bike Miles
6.00	0.00	0.00

6 miles, easy run @ 9 min pace

Sat, Jun 28, 2008

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

.5 warmup and cooldown

4 miles hard

aiming for 7:30 trail pace

very technical run, ended up close to 8:15 pace

I think that the effort output fit my needs for tempo run

Sun, Jun 29, 2008

Running Miles	Swimming Yards	Bike Miles
0.00	1600.00	0.00

lake swim, nice even pace, relaxed

Mon, Jun 30, 2008

Running Miles	Swimming Yards	Bike Miles
6.00	0.00	0.00

6 miles @ fast pace

Wed, Jul 02, 2008

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

5 miles...very tough...much more strenuous than I thought going into it

had to pound out some seriously hard uphill miles (walk, jog)

very fast downhill, had to beat the sunset

rocky, rooty, muddy, beautiful

Thu, Jul 03, 2008

Running Miles	Swimming Yards	Bike Miles
1.00	0.00	0.00

1 mile backpack...lame

Fri, Jul 04, 2008

Running Miles	Swimming Yards	Bike Miles
2.50	0.00	0.00

2.5 miles backpacking

Sat, Jul 05, 2008

Running Miles	Swimming Yards	Bike Miles
3.00	0.00	0.00

3 miles backpacking

Sun, Jul 06, 2008

Running Miles	Swimming Yards	Bike Miles
3.50	0.00	0.00

3.5 miles backpacking...burly

Mon, Jul 07, 2008

Running Miles	Swimming Yards	Bike Miles
0.00	500.00	0.00

awesome...threw the stick and then raced the dog to it for about 20 minutes

then did some bouldering above the river...never a better fall than into a nice cool pool

Tue, Jul 08, 2008

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

5 miles @ 7:45 pace, hilly on road

ran with Mitch, impressed w/ his pace for a big guy

shouldn't have had 3 pieces of pizza before running

Thu, Jul 10, 2008

Running Miles	Swimming Yards	Bike Miles
4.00	0.00	0.00

4 miles

Sat, Jul 12, 2008

Running Miles	Swimming Yards	Bike Miles
10.00	0.00	0.00

10 miles, burly climbs, rocky and rooty, all at a decent clip...a total time running of about 1:40, not bad but not great

Mon, Jul 14, 2008

Running Miles	Swimming Yards	Bike Miles
3.00	0.00	0.00

3 miles hiking around w/ group on solos

Tue, Jul 15, 2008

Running Miles	Swimming Yards	Bike Miles
2.00	0.00	0.00

2 miles backpacking

Wed, Jul 16, 2008

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

5 miles total on rolling grassy trail

.5 warmup and cooldown

Mile 1- 6:40

1 min rest

Mile 2-6:15

5 min rest

Mile 3-6:37

1 min rest

Mile 4-6:50

Sat, Jul 19, 2008

Running Miles	Swimming Yards	Bike Miles
15.00	0.00	0.00

15 miles

12 miles paved and dirt roads, rolling hills @ 8:00 pace

3 miles on trail, technical, @ 9:30 pace

Sun, Jul 20, 2008

Running Miles	Swimming Yards	Bike Miles
0.00	0.00	0.00

Paddling in the kayak, probably 3 miles or so

Mon, Jul 21, 2008

Running Miles	Swimming Yards	Bike Miles
3.00	0.00	0.00

3 miles backpacking

Wed, Jul 23, 2008

Running Miles	Swimming Yards	Bike Miles
9.00	0.00	0.00

9 meandering, hilly trail miles

very fun

Comments

From dave holt on Fri, Jul 25, 2008 at 16:09:35

How is life going Luke? I bet you are not missing the heat right now!

From Luke on Wed, Jul 30, 2008 at 11:36:17

Dave,

I don't miss the heat at all, but I do miss the lack of humidity. Some of the warmer days out here just suck the energy right out of me.

Everything is going well. Work and life have been chaotic as you can see in my sporadic training. Rachel, my wife, lives an hour and a half away and I have to commute when I can to see her. She lives on site at a YMCA Camp so our time this summer has been minimal.

I really like Vermont and my new workplace, though I am looking forward to the fall when our high season dies down.

How are you doing? I've heard that it's hot out there and I don't miss the sweltering days much. You probably only have a few weeks left before school picks up. You might even have less before cross country season starts.

Hope all is well and I look forward to seeing you in October for the marathon. Take care and tell everyone I say hello.

Sat, Jul 26, 2008

Running Miles	Swimming Yards	Bike Miles
3.00	0.00	0.00

Mon, Jul 28, 2008

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

5 easy @ 8:30 pace

Comments

From dave holt on Wed, Jul 30, 2008 at 13:42:08

Yeah things are rolling along at full pace right now - XC going, school meetings next week, trying to hit some good workouts, working on the yard, all that stuff.

One question for you - what kind of newly wed live so far away from his wife?!

Keep it rolling.

Fri, Aug 08, 2008

Running Miles	Swimming Yards	Bike Miles
10.00	0.00	0.00

6 @ 7:20 pace

4 @8:15 pace

Comments

From wildbull on Mon, Aug 11, 2008 at 10:27:43

Luke, nice to see you on the blog. your running fast.

From lukepeck on Tue, Sep 23, 2008 at 21:43:42

Hey Luke we have the same name!

Totals

Running Miles	Swimming Yards	Bike Miles
164.50	5700.00	10.00

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