| 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 | | 105.00 | 13.50 | 8.00 | 6.35 | 0.00 | 0.00 | 0.00 | 132.85 |
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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 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Did a 6 mile loop this morning. Wanted to throw in a couple quicker miles at a pace I felt sustainable for a 5k.
Did a one mile warm up then a hard mile in 5:29 with a net uphill of about 75 feet.
Followed that with two easy miles then a hard mile in 5:15, this one with a downhill of about 90 feet. Finished with a mile cooldown.
Total time 41:39, 6:56 average. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM:
Took a couple miles to wake up this morning.
6.75 miles. Total time of 47:51, 7:05 average.
Ran a hilly route.
PM:
4.75 miles. 31:22, 6:36 average
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM:
4 easy miles, no watch, just took a familiar route. Great weather and lots of fellow joggers and cyclists out this morning.
Have been tying my shoes loosely and my lower legs have felt lots better.
PM:
Same route as this morning, ran in the opposite direction. 25:21 total time, 6:20 average. I picked it up a little in the last 2 miles but didn't feel like I was pushing too hard (11:53).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Kept it nice and relaxed today. 47:32, 7:19 average | |
| | Comments(3) |
| | 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 |
| 50 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 | | 2.75 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
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AM
4.75 miles. 31:15, 6:35 average. Loving these cooler mornings.
PM
30 bike minutes | |
| | Comments(13) |
| | 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 |
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Ran at night.
Saw a fellow jogger rocking some sweet striped tube socks, got jealous for a second.
28:36, 7:09 average | |
| | Comments(3) |
| | Race: |
Greek Festival 5k (3.1 Miles) 00:16:40, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 8.25 |
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Woke up at 5:45 and jogged two miles to see how I was feeling. I had some stomach issues yesterday but really wanted to run a 5k to see where my fitness is. Luckily, I was feeling good so I headed to downtown SLC.
I arrived at about 6:50 which was way too early. After getting my bib and my bag of goodies, I basically stood around and waited. My mom and Jing both came to check out the festival and watch me run. It was nice to have them there, I'm no good at pinning the bib on so my talented mom took care of that for me.
The race started at 7:30 and there were about 150 people there. A couple of guys looked like they were fast, they were from Oregon and told me that the altitude here was killing them. There were a few high school kids, some xc runners but others in wife beaters and full length shorts.
The course started on 300 South and 300 West. From there, we headed to 200 South and over to 200 West, then due north up past 700 North .There was a water station and a turn around. My first out and back course. I had planned to go out at 5:30 pace and see how I felt.
The gun went off and I was immedidately at the front with a couple of high schoolers. I was on pace (checked my garmin at .25) but after running under the tunnel on 200 West, my garmin was worthless. I just ran by feel. Hit the mile in 5:28(people at the mile markers shouting out the time), there was only one kid within 100 yards of me at this point. I held steady but was surprised when I hit the 2 mile in 10:40, it felt short but I had no way of knowing. By now, I couldn't see anyone behind me and relaxed a little. Lots of friendly runners encouraged me to keep it up. The out and back course is good for providing motivation.
When I hit the tunnel, I surged and picked it back up to the finish. I was happy with my time, about where I thought I was. Hopefully it was a legit course or pretty close. I throw in quarter mile pick ups in lots of my runs and usually average 80 seconds for those so the time made sense to me. I'm working to get under 16 minutes and think that more track work and threshold workouts will be key in helping me get there.
All in all, it was a fun course and a great day to run. Did a 3.15 mile cooldown.
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| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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AM:
Legs tired today but not as bad as I had expected.
Kept it easy today 34:45, 7:44 average.
PM:
45 minutes on stationary bike, 15 of those minutes were harder effort intervals | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles, great running weather. Legs recovered quicker than I thought, 33:55, 6:47 average
Kettlebell swings 16kg, 200 in 10 minutes | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.75 |
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Missed my normal morning jog so did it after work. Ran by 4500 South several hills.
Did two .25 mile pickups towards the end of the run, averaged 78 seconds on those.
Total time 38:57, 6:47 average | |
| | Comments(3) |
| | 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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Cross training workout, The Perfect Punch 8x7 workout.
30x30 second intervals consisting of shadow boxing, knees, pushups, sprint punching and sprawls. One minute rest after 8 minutes. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
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Ran in the afternoon, did part of my run on the grass at the Cottonwood Complex.
Pleasant temps, in the high 70s.
Total time 53:39, 6:56 average. | |
| | Comments(1) |
| | 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 |
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I could see my breath this morning.
No watch, nice and easy. Lower legs a little sore but nothing terrible. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Was about a mile into my jog when I saw my sister out jogging. She is fellow blogger Megara. I did the next 5 miles with her, always fun to catch up with my sis and then finished off my jog.
Average pace for 7.5 miles about 8:30, last mile in 5:45. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 2.00 | 2.00 | 0.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Tried to mix it up a bit today.
Started with 2 miles in 12:27 (6:14 pace).
Next 2 in 11:40 (5:50 pace).
Eased off the next mile for a 7:22.
Finished with a 71 second .25 mile.
Total time of 32:40, 6:13 average for the run. Beautiful afternoon.
Perfect Punch before bed, 5 rounds x 3 minutes. | |
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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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45 minutes on stationary bike, 15 minutes of harder effort intervals.
Swiss ball hamstring curls, 2 sets.
Flat bench press, 135 lbs. 2x10 and 2x15 | |
| | Comments(2) |
| | 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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Gave my legs the day off.
50 pullups
100 knee raises
50 dips
50 kettlebell presses each arm 35 lbs
50 curls each arm 30 lbs | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Progressive run this morning. Total time 38:54, 6:29 average
Started with 3 easy miles in 20:35 (6:52 ave)
2 more at marathon pace in 12:35 (6:18 ave)
Last mile in 5:44 | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Hill route, fairly even splits. Ran in the afternoon.
38:51 total, 6:29 average | |
| | 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 |
| 50 minutes exercise 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Woke up and left without hydrating. Dumb. By mile 4 I was longing for a drink.
Around 6.5 miles, I saw the stash another runner had placed at the base of a tree. A couple of gatorades and waters, the orange gatorade called out to me. I debated taking her, telling myself that I would return one to the site immediately after I finished. Ultimately, I decided against it. The runners might arrive before I could return it and the idea of going to buy an orange gatorade and drive it to the site sounded like a lot of work.
Total time 75:57, 7:36 average. Very enjoyable except the thirst part. | |
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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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5 easy miles, no watch. Did 3x20seconds hill sprints after. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 1.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.10 |
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Lunchtime 5k, moderate effort.
Did 4 miles at 8pm. Closed the last .5 in 2:25. Making progress slowly, need to eat healthier but have felt surprisingly good. | |
| | Comments(5) |
| | 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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60 minutes hard effort 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 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 quicker miles at lunchtime, legs were tired from the bike yesterday
31:18, 6:16 average
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 nice and easy today.
Fall is awesome, easily my favorite time of the year. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 105.00 | 13.50 | 8.00 | 6.35 | 0.00 | 0.00 | 0.00 | 132.85 |
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