| 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 | | 136.20 | 11.00 | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 156.30 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 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 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Knee is feeling better. Glad to get out.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Wore my compression shorts for the first time today. Yipee!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran along Wasatch with James, I paced him a bit for his tempo run. Kind of a strange pace, middle 4 miles I ran about 6:45 pace trying to pace James and I wanted to either slow down or speed up a bit. Maybe I need to do more runs at 6:45.
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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 |
| I've been cautious with making my knee any worse so not much running the past couple of weeks. It is less than 10 weeks to the Salt Lake 1/2 marathon and I'm really hoping to run under 6 minute pace there. Made a plan of attack today and am excited to get after it! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
| AM:
A beautiful clear and sunny morning run. Clean air, nice and easy just under 8 min. pace
8.1 miles
PM:
4 miles and lots of stretching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.80 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 mile fartlek run after work,
7 min average pace for the run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Up to Porcupine Grill for my morning pint. Now off to work.
Can't wait for tomorrow, my favorite day of the year. Sports Illustrated Swimsuit Edition comes out err I mean Valentine's Day.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 1.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 mile fartlek run after work. Felt pretty good today, wore shorts and a t-shirt.
6:45 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 | | 5.30 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Planned easy day. Nice to have a warmer sunny 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 | | 10.70 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.70 |
| Opted to switch my longer weekly run to today instead of yesterday. Did mile 8 in 5:50 up on Wasatch on the flattest section. Felt good.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 relaxing miles. Why can't every day be a holiday?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
| Did 7.2 miles then 6 x 1/6 mile repeats in a quiet nearby neighborhood. Averaged 48 seconds per rep and rested (walked around) for 50 seconds in between each rep.
Cooled down for half a mile.
I listened to a podcast at work today that is probably of interest for most runners/triathletes. The main topics are injuries, improving form/technique, fixing muscle imbalances and weight lifting/crossfit. The discussion is between Rich Roll an ultra distance athlete and Brian Mackenzie a crossfit instructor. The podcast is here.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| 6.6 after work, very easy 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 | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mile fartlek with James. Lots of fun having some company.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Had a family obligation early and by the time I got out the blizzard was just starting. Only got 2 miles in.
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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 | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 2 easy warm up miles then 5 @6:15- 6:25 pace, felt decent. Did 4 more miles with two 1/2 miles thrown in at 5:15 average pace.
Goal for the week is to hit 55 miles. 3 days with doubles and a 5 mile tempo @ 5:50-55 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy with James on a cold but clear morning. Fun to get in a couple of extra miles on a morning weekday run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM:
Snowy run with James. Up to Porcupine and back, pretty good climb during the fourth mile in slushy conditions coupled with stomach cramps made for a mentally tough run. Still glad I got it done.
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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 | | 10.20 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: 5 miles with James, cold but very clear morning with an almost full moon
PM: 5.5 miles after work, finished with a little pickup
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.60 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM:
Morning workout with James. Warmed up for 1.5 miles then did 8 x1/4 mile repeats on the quietest and flattest section of nearby road.
Times were:
85, 84, 79, 78, 78, 78, 77, 68.
Took a couple to get warmed up then I feel like I hit a pretty good rhythm. Not used to trying to run fast so quickly after waking up. Looking at my rep times I was all over the map. Would like to be right around 75 second average next time. Distance wasn't exact either, probably a good idea to either mark off the course exactly or go to the track.
Either slowly jogged or walked in between the reps for about 90 seconds average. James will have the exact rest periods. I felt very rested for each rep. Overall, I was just happy to get some quicker leg turnover and have someone to suffer with.
5.5 miles
PM:
5K loop to shake out the legs
Where did February go? I didn't even make it into Subway!!!
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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 | | 136.20 | 11.00 | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 156.30 |
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