| 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 | | 59.85 | 2.00 | 0.65 | 0.00 | 0.00 | 0.00 | 0.00 | 62.50 |
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| Nike Flex 2012 RN (Grey) Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3.5 mile outing with Jing, walked lots of hills and picked the pace up a couple of times | |
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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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30 minutes on stationary bike
Went out to dinner with Jing and my parents then to a movie, fun night. | |
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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 |
| Went to Cottonwood High. Did kettlebell exercises, burpees with pushups, lunges, tire flips with walking in between. Was totally exhausted after 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 | | 5.60 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
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Early morning run before work, tons of people out this morning.
Shin is finally starting to feel better or so it seems. |
| Nike Flex 2012 RN (Grey) Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hour on bike before bed. Saw MIB 3 tonight with Jing and my bro | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.35 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| Half day of work today. Played golf with my dad and little bro then went for an afternoon jog.
4.6 miles
Jog before bed. Some kids decided to run next to me for a few seconds in an attempt to mock me. I dropped a solid quarter just to return the favor and continued on my night jog.
4 miles
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 easy miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| 2 miles to Cottonwood High then 15 minutes of stairs then jogged 3.1 miles home. A lot cooler outside today, off to a movie with Jing then hopefully the Heat will fall to the Celtics. I can't stand Lebron James.
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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 | 1.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Felt pretty good today. Calves are sore from the stair running yesterday, I need to work on lower leg strength. Apparently the few calf raises I do every week aren't cutting it. 5.3 miles
After dinner 5k loop, couldn't ask for a nicer night
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| 6.7 miles after dinner 7:15 ave pace. Ran to Evergreen Junior and along 23rd east.
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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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A little under the weather today so I took the day off.
I've been reflecting on my running goals today and what I need to work on. Crazy that 2012 is almost half over. Overall it has been positive, minus the injuries and I feel like I'm learning a lot about myself and the sport.
Right now, I only have one goal and that is to run my first half marathon at the SoJo 1/2 on October 20th. I want to run in the 1:14-1:15 range.
For the past month I have been dealing with some foot and shin pain. To let it heal, I likely need to take 2 full weeks off running which I am going to start today. Also, I've never stretched and am going to start doing that as well as the little strenghtening exercises that can make a big difference.
My biggest discovery since getting a HR monitor is that my HR is higher than I had guessed at lower speeds. This leads me to believe that I've never actually built a decent aerobic base, i.e. running slower aerobic miles only for 8+ weeks. Hopefully, slower base miles will keep me injury free before I start the harder stuff towards end of August. Anyway, to those of you interested in my blog, this is my current training strategy and I'm optimistic that it will pay off and I can get a big jump in fitness then get the speed work going.
I plan to start the base building on July 1st at 30 miles and to work up to 65 miles by the end of the training cycle. Tips and suggestions are appreciated and welcomed. | |
| | Comments(8) |
| | 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 |
| 30 minutes on stationary bike, feeling lots better | |
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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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30 minutes on stationary bike
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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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30 minutes on bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
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2 runs
AM 4 miles
PM 4.3 miles | |
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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 |
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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 |
| Easy aerobic 10k. | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 59.85 | 2.00 | 0.65 | 0.00 | 0.00 | 0.00 | 0.00 | 62.50 |
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| Nike Flex 2012 RN (Grey) Miles: 6.60 |
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