| 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 | | 54.66 | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 66.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.04 |
| 10 mile in Jasper, AR again but ran a progressive run getting faster as go. Quads still very sore and tired but managed 67:45 for the run with all but first two miles under 7:00 pace and the last 3 in 6:34, 6:16, and 6:28. | | Add Comment |
| | 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 |
| Jasper, AR before we hit the road for a 14 hour drive to Albuquerque. Legs still sore and tired from all the hills. Finished ahead of the 7:30 guy buy about 2 minutes. | | 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 |
| Ran 5 easy miles after driving 23 hours the last two days. Legs and body are tired from traveling. Meeting Sasha at 5:30am and hoping he takes it easy on me! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.04 |
| Back from vacation and on the standard 10.04 Provo River Run with Sasha. We ran 69:00 flat but had to run 33 on second five to do so. Trail is mostly clear now but it is suppossed to snow a bunch more tomorrow so we will see how things turn out. My legs are still sore from all of the hills in Arkansas last week so this morning was not much fun. My new years resolution is to stop drinking carbonated drinks and deep fried foods. Try to eat healthier overall but I figure if I can cut hose two out all together that is a good start and will help get me back in racing shape. I am alos going to try and ride my bike to and from work at least 3 days a week as well. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.04 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.04 |
| Ran Provo River route with Sasha and did 8x400 hard 400 rest. 400 hard was between 1:25-30 and 400 rest was at 1:45-1:50. Overall under 70 minutes but was not an easy day. Rode bike to work and home 4.2 miles. To work is downhill so an easy ride. Home is uphill 2.1 miles and today it was uphill and in the snow. Roads had about 1-2 inches on them on the way home so it made the hill even tougher. My quads are going to get a good workout riding home up the hill if I do that everyday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.04 |
| Shoveled 5 inches of snow from driveway and then joined Shasha fo our 10 mile run. Wind was blowing and it made it very cold and the trail was very slick again. We met another runner at about 6 miles and ended up slowing down to run with him. Found out he is dating Doug Padilla's daughter. Overall worked out well as it gave us an easy day for once and my legs needed it. Averaged about 7:40 pace for the run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.40 |
| 13.4 today with Sasha on Provo River Trail. Very cold 12' weather and wind chill said it felt like 2' Brrrr! Did 2.5 mile out-n-back four times. Was not feeling very good from the start and to top it off the trail was about as bad as it can get. Sasha and I both almost fell several times on the ice and I felt me feet sleeping almost every step of the way. Ran overall 65:00 with splits as follows: 6:31, 6:34, 6:26, 6:23, 6:31, 6:35, 6:28, 6:32, 6:37, 6:17 according to GPS. Noy bad for the conditions I guess. I just hope come the spring these workouts translate to faster times. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 54.66 | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 66.66 |
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