| Location: Manhattan,KS, Member Since: Sep 16, 2006 Gender: Male Goal Type: Recover From Injury Running Accomplishments:
400m = 55.7; 800m = 2:03; 1500m = 4:08; 1 Mile = 4:24; 2 Mile = 9:28; 5k = 15:26; 8k = 25:35; 10k = 32:12; 15k = 49:50; 10 Miles = 53:27; 1/2 M = 1:13:50 (during marathon); Marathon = 2:28:31
Post Microfracture Surgery:
5k = 17:25; 10k = 35:50; 10 Miles = 58:29 Short-Term Running Goals:
Masters USATF Cross Country National Championships 8k in St. Louis, MO!
Maybe a marathon in 2013? Long-Term Running Goals: Enjoy running and racing at whatever level I am able to. Possibly run another marathon post Microfracture Surgery in under 3:00.
Personal: I'm in the Army. I am married with four children (20/17/13/8 years old). Trying to return to previous running form after having microfracture knee surgery in July 2008.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 127.25 | 14.60 | 12.00 | 1.00 | 0.00 | 0.00 | 0.00 | 154.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very easy six miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy with Sasha. Last mile 5:40 felt ok. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy 9 miles total with 15x100 meter. Check out this great running site on how some of the top Kenyan runners train. http://www.chasingkimbia.com/?cat=8 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| Another easy day. | | Add Comment |
| | 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 |
| 6.2 Miles in hills above Vivian park. Easy pace but lots of uphill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Yet another easy 6 miles with hills. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with Sasha and we slowly progressed down to 6:19 pace the whole way. Felt ok overall. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.45 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.45 |
| Ran 4 miles at 5:30am with last two miles under 6:30. Then ran 8.45 miles with Sasha this evening averaging 6:40 pace again. Most miles I have done in one day for a very long time. Tired but overall ok. 12.45 for the day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.15 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8.15 total. 10 minute easy warm-up then did a hard easy fartlek ladder of 1/2/3/4/4/3/2/1 with same rest time after each. Rest pace was between 7:30-8:00 pace. So 20 minutes between 5:40-5:50 pace. Felt ok conisdering the last two days runs. | | Add Comment |
| | 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 |
| Easy run after traveling back from Cedar City. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Army physical fitness test at 5:30 this morning. 2 minutes of push-ups followed by 2 minuteds of sit-ups and then a 2 mile run. Did the 2 mile run in 11:05 and felt pretty decent. 1/2 mile splits were 2:40, 2:50, 2:50, 2:45. I think I could have maintained for another mile. | | Add Comment |
| | 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 |
| Early run with Sasha and gradually picked up pace finishing in 6:13 mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles with ranger challenge cadets. In middle of run ran the Quail Run hill which is a 1 mile stretch that is very steep. Overall relaxed pace getting gradually faster throughout. Felt ok. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Ran Provo Canyon 3 mile tempo with Sahsa or should I say well behind Sasha. However, I did run 16:44 (5:27, 5:41, 5:36) for three miles which is a 20 second improvement from several weeks back. I did not feel that good but things are slowly coming around. I told myself I would not even consider racing again until I thought I was ready to break 17 minutes for a 5K. I guess I am getting close to that so I may have to start considering a possible race later this year. Initially I did not think I would race until sometime next year. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| # mile tempo following Sasha again. 16:33 for 3 miles with mile splits of 5:26, 5:28, 5:39. Flet ok but calves were sore. | | Add Comment |
| | 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 5 miles in AM. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with Sashsa. Body asleep this morning so overall pace was pretty easy and slow until last mile at 6:30. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7.1 miles with a 5k in 18:27 on the track with mile splits of 6:00, 5:54, 5:51. Felt fairly relaxed throughout with last 400 in 1:24 and still holding back trying to run relaxed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in Provo Canyon with Sasha. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run at 5:15am with Sasha. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| NA | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 127.25 | 14.60 | 12.00 | 1.00 | 0.00 | 0.00 | 0.00 | 154.85 |
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