| Location: Holladay,UT, Member Since: Jul 17, 2011 Gender: Male Goal Type: Local Elite Running Accomplishments: A couple of wins in small local races.
I have always been an active person and need to do something physical everyday or I don't feel right. Short-Term Running Goals: Mile: 4:40
5k: 16 min (track or honest course)
10k: 33 min
1/2 Marathon: 1:13
Steadily increase my mileage to 60-70 miles a week.
Long-Term Running Goals: Eventually run a marathon.
Run for health and sanity. Personal: Married. 30
I work in commercial real estate.
I enjoy golf, video games and have recently started learning chess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 141.50 | 12.20 | 9.30 | 2.00 | 0.00 | 0.00 | 0.00 | 165.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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Ran a 10k loop after work. Felt very good today, averaged 6:50 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Lunchtime run.
4 easy miles at 6:55 pace followed by 4 more at estimated marathon pace of 6:15.
Gloomy weather. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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Great weather. Kept it short and easy today, 7:45 average pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Hit 50 miles for the first time ever this week.
Averaged 6:35 for this run, pretty even pace the whole time. Very comfortable and enjoyable afternoon. Will start some track workouts next week. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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Got out for a jog before the Superbowl. 7:12 average pace, beautiful day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Quick run after work at 6:15 pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Ran in the afternoon. Felt really good to get out.
Averaged 7 minute pace, ended with some butt kicks and high knees.
Awful mileage this week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rain/snow kept me inside today. Moderate intensity hour on the stationary bike.
If it dries up I will get in a few miles later.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.30 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
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5 pm
Ran 5.3 miles after work. Did some surges during the run that totaled about a mile.
11 pm
Unusually warm night and not too tired so went back out for 5 more easy miles.
Feeling good, pretty confident I can beat my mileage total from last week. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM
Trotted along the slippery roads of Holladay for an easy 5 miles on a warm and misty morning.
PM
Got off work a little early and was able to get in 6 miles. Took it easy except for a few short strides during the jog.
Happy Valentines Day to all my FRBers but mostly to Jing! She wishes you all a Happy Valentines Day too. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM
5 easy miles on my hillier route. Started snowing as I was finishing. Took it slow today as I was feeling that pleasant tiredness in my legs that comes with a couple of decent training days. I can only imagine the feelings that the true high mileage runners enjoy.
PM
4 miles after work, amazing how much better I feel in the afternoon than morning
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| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Got to the Olympus High track after work and warmed up for 2.75 miles. Enjoyed chatting with Andrea and Jake during the warm-up.
Track workout with 4 x 200 meters with a 200 meter recovery jog, 4 x 400 meters with a 400 meter recovery jog and a repeat of the 4 x 200 meters to end.
Times for the 200s were (rounded):
35, 34, 35, 34
Average recovery time was 56 seconds.
Went straight into 4 x 400 meters with a 400 meter recovery jog in between. After the first 400 I could no longer stay with Jake, he recovered with a 200 meter jog, I needed more time.
Times for the 400s:
74, 75, 74, 73
Average recovery jog time was 2 minutes 5 seconds.
Second round of 200s were:
35, 35, 35, 34
Average recovery time was 1 minute 7 seconds. The second set of 200s felt easier after the set of 400s, not sure if this is because I’m taking a slightly longer recovery (11 seconds longer than first set) or if my body was just grateful not to be running 400s.
This portion totaled 4 miles, 2 miles of harder running and 2 miles of recovery.
Glad to get an idea of where my fitness is, I believe with better mileage consistency and more speed sessions I will be able to reach my sub 16 minute goal. I have no illusions that it’ll be easy.
Cooled down another 2.25 miles with Jake.
Fun times and hope to get more of these in. With consistency, I think recovery times will shorten and the legs will turn over a little better.
Thanks to Jake and Andrea for making the workout enjoyable.
Total of 9 miles.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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A slow and easy jog before work today. Legs not too sore from yesterday so that was kind of encouraging.
Hitting the hot-tub tonight! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.80 |
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AM
Way overdressed for this run. Beautiful morning, lots of cyclists out but didn't see many other runners. 7:07 ave. pace 7.3 miles
PM
Got out for a short trot before date night. 3.5 miles
Had a solid week for me. | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest day
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
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AM
4 easy miles, very bright outside
PM
2 easy miles then a harder mile in 5:30 on the flattest section of the loop, felt controlled and didn't leave me feeling winded
Finished the last .5 in 2:27, a decent effort
Total of 5.2 miles for the run in just under 35 minutes | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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Ran a 10k loop during my lunch break.
Took it easy for the first 5k, 22:15 then picked it up for the second in 19:15. Felt really good today.
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM
4 easy miles in shorts and a t-shirt, hard to beat
PM
Warmed up at the Highland High track with Jake and then did 2 miles of running straights and jogging the curves. Cooled down for a bit with Andrea and then hit Sugarhouse Park for 3 miles with Jake and Rob Murphy. Fun afternoon and good workout. 9.5 total miles | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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Ran through the Old Mill area by Big Cottonwood Canyon this morning.
Ankle is a little tender, I had a very slight sprain yesterday during my AM run but nothing bad. Just under 7 min pace on the run. 5.2 miles | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Ate 5 miles for lunch today. Had a pleasant sideache for the last mile that was just a gas bubble released shortly after the run.
Weight was 161 today, I'm going to cut back on the snacks and late night eating. I feel that if I lose 8-10 pounds I'll see some improvements. The goal is to drop a pound a week and see how I feel. As of right now I'm already lean but carry more muscle in my upper body than is beneficial for a medium-long distance runner.
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Awoke to the howling winds at 6 am. Got out for a very easy recovery jog around the neighborhood. Legs feeling tired today but will get back at it tomorrow.
Good luck to all the brave souls fighting the wind at the 15k today. I've put the Winter Race Series on my schedule for next year. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM
Nice group run this morning with Jake, Andrea, Adam RW and Fritz. Met at Highland and ran into Holladay before looping back. It was a little chilly at the start but I warmed up quickly and was sweating at the end. About 7:35 average pace.
Was happy to get in a longer run this morning, wouldn't have happened on my own so thanks to the group.
12.9 miles
PM
Jogged my 5k route more out of boredom then anything else. Felt good, did a couple strides and stretched after. | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nothing of significance to report. 4 easy miles before work | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Ugly morning, rode the stationary bike for an hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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Snow kept me inside for today's workout so I had to get a little creative.
10 min bike
10 min treadmill
Started at 10.1 and ended at 11, upped speed every minute. .5 incline
10 min bike easy
10 min treadmill
Started at 10.1 and ended at 11.2, upped speed every 50 seconds. .5 incline
10 min bike
10 min treadmill
Started at 10.1 and ended at 11.5, upped speed every 40 seconds. .5 incline
10 minutes on bike
Decent workout, good to get some quicker running in. Tried to stay relaxed while running, was pleased with effort. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 141.50 | 12.20 | 9.30 | 2.00 | 0.00 | 0.00 | 0.00 | 165.00 |
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