| 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 | | 78.55 | 8.50 | 7.55 | 0.00 | 0.00 | 0.00 | 0.00 | 94.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| To the Eiffel Tower and back with my little bro. Did a few surges.
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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 | | 8.30 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| AM 4.1 with my bros around the Louvre PM 7.2 around the Tuileries, Jing was jet lagged
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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 | | 8.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Ran around Hyde Park, most on the horse paths. A few strides at the end
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Treadmill in the hotel
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill in the hotel
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill in the hotel
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.70 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Glad to be back home. Ran the usual Capitol to the avenues loop.
30 min on stationary bike
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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 | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Over to Virginia Street then up to 11th around the Bonneville trail and Capitol then home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Mile warmup on the treadmill before strength training.
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| | 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 |
| 2 easy miles then strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.10 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5K on the treadmill.
1% incline started at 8.0 mph and increased .1 every .1 miles until 11.0 mph
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.85 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Usual run up to the Capitol then to V street.
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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 | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| Easy stroll through the Avenues in the afternoon. Beautiful day.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Usual route. Got out early enough to miss the Memorial Day rush on the cemeteries.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran in Holladay with my brother Daniel. Left knee didn't hurt on this run. I'm wondering if all the hills I've been running lately are causing the slight pain. Ice and rolling.
I'm going to skip the Crack of Dawn this Saturday as I'm sure it's not wise to run close to 5:15 pace down the Millcreek Canyon for 5 miles. It is a very fun race and I plan on returning to see if I can lower my time from 2011.
As for now, my goal is to run 25-30 miles a week for 2 weeks and see how I feel. If all is well I will bump it to 40 and repeat the slow increase. I'd like to be able to have a 10 week training cycle before the Big Cottonwood Canyon Marathon. If I can't stay injury free I'll be giving my entry away.
I feel that my cardiovascular system is ready to go but my legs won't cooperate. I've started doing some lunges and leg extensions to help. I do squats too but my form is horrible due to my slight anterior pelvic tilt and mild kyphosis. My posture sucks due to too much sitting at work and me being lazy and not sitting up properly throughout the day.
On the bright side, I'm more flexible now than I have been in a long time and my weight is improving too.
Any suggestions on how to strengthen my chicken legs would be appreciated.
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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 |
| 20 minutes of strength training | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran on the treadmill in order to stay off the hills. Flat surfaces seem to be safe. I will be frequenting Liberty Park for the next month or so.
5 miles @.5% incline
7.5, 10.5, 7.5, 11 and 7 mph for the miles
Jing came up to the gym with me and worked out so hard that she puked. I haven't been so proud in a while. I can't remember the last time I pushed myself to that point.
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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 | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Jogged around the avenues at close to 8 min pace. Lots of potheads tonight, I smelled weed three times that I can remember. Maybe more but my memory isn't great from the contact high. Knee started acting up during the last mile. Serves me right for being too lazy to drive to Liberty Park.
I will be doing an easy 10 miles on the woodchips at Liberty Park on Sunday morning at 9 am if anyone wants to join.
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 78.55 | 8.50 | 7.55 | 0.00 | 0.00 | 0.00 | 0.00 | 94.60 |
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