| Location: UT,USA Member Since: Feb 27, 2006 Gender: Male Goal Type: Other Running Accomplishments: (2008) 5k Magna Classic (15:18)
(2007) Ogden Marathon (2:29:31)
(2007) St George Marathon (2:25:18)
Masters PRs:
17:09-2nd place Masters-
Draper Days 5k (2013)
1:16:58-2nd place Masters-
Utah Valley Half Marathon (2013)
Short-Term Running Goals: Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet. Long-Term Running Goals: Run a good marathon again in the future. Personal:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 303.00 | 44.00 | 19.00 | 19.00 | 385.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 mi easy on the northern end of the Jordan river trail. A lot of people out today. Must be the New Years resolution bug spreading today. I think I caught it also. I resolve to be consistent and cautious this year in my training. And to fight the good fight... THR-65-75 percent maximum heart rate. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 5.00 | 16.00 |
| Worked out at the Olympic Oval tonight for a timed speed workout. I was pleasantly surprised to see and workout with some of the best runners in the state. We ran 20x400m with a 200m jog rest. All in the 69-74 sec range. I ran well with Leon, Dennis and Neal for a while. However, after 17 laps Neal and Dennis started to reel me in and left me with peanut butter in my legs! I might have been able to have hung in better if I had not run the first half so hard. But on the other hand I am not feeling confident enough yet to go toe to toe with them. They are seriously fit competitors... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM-4 mi. Easy jogging at 60-65 percent mhr. PM-7 mi. Easy run at 65-70 percent mhr. Both on the treadmill today for better recovery. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 4.00 | 0.00 | 0.00 | 19.00 |
| Long Run today at the Olympic Oval. I was able to time my splits accurately with the 400m reference points on the track. This was a great help on the last 4 mi in order to get a good feel for marathon pace. First 14mi easy at 70-75 percent mhr. 4 mi at 80-85 percent mhr. 1 mi cooldown. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Went out and slogged 11 miles today. Ugh! I hate snow and ice... THR-60-70 percent mhr. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| 2x3 mi at Lactate Threshold pace. 3 mi at 17:15 and 17:23 respectively. 3 min jog between sets. Treadmill at 1% incline. THR-156-165 BPM. 72 DEGREES. Comfortably hard, kind of an oxymoron I know but its the only way I know to describe the perceived effort level. Way too much ice on the road and trail to run safely at this pace. Thorough cooldown at 8min-9min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran easy today at 65-70% mhr for 8 mi. Went down to the Jordan river trail and then back up to home. 7-7:30/mi pace. PM-8mi 65-75% mhr after work to unwind. Wanted to run more but I need to take a recovery week in order to consolidate my fitness gains. Unbelievable how icy and uneven the trail is. Spring can not come soon enough! Really gorgeous day however especially upon being greeted by a troupe of ducks near the river. It is truly amazing to me even in the depths of winter how beautiful and resilient God's creatures are. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy mi today on the Sandy and Draper loop today. 65-75% mhr. Speedwork and such tomorrow, so I hope my legs will hold up considering all of the base mileage I have put in lately. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 3.00 | 18.00 |
| Went for 6 mi in the morning with 3 mi at sub 6 min pace in order to loosen up a bit. I then ran at the Olympic Oval with the gang. Did 4 laps of speed changes then ran a mile in 4:57 then 15x200 meters in 30-33 sec range with a 200 meter float between. Felt a little stuffy today. Ian brought home a little bug from preschool and has openly shared it with us all. Oh well, I'm just glad to be running again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 easy mi today on the Jordan River trail. Still very icy on the Draper-Bluffdale section. 60- 70% mhr. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
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Ran 10 mi this morning right as the storm kicked up. 4 mi at sub 6min/mi.
After lunch I jumped on the treadmill for 5 easy mi. Easy pace at 7-7:30/mi.
Oh I wish this cold would clear out of my body. My head and eyes at times feel like a big stuffy bowling ball...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| Ran a 5 mi AT run at 85-90% mhr on the treadmill with 2-4% incline every 5 min. This is a good run for me to build strength. Wanted to run more miles but I have been advised to stay between 80-90 mpw. Starting to feel better today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 mi today 5 mi at Marathon pace over grade changeing. terrain. Sandy and West Jordan out and back. 80-85% mhr at sub 6min pace. Good run for the day. Feeling a lot better now... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy mi today at 60-70% mhr. Easy run but very cold today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 easy mi. Draper and West Jordan out and back. Felt like Frankenstein for the first couple of mi as cold as it was this morning. How does the old saying go? Whatever doesn't make you strong will only make you sick? Someday, in some weird way all of this will have meaning to it... THR-70-80% mhr. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| AM-5 mi. Easy run this morning at 60-70 percent mhr. PM- Track workout at the Olympic Oval this evening. 1x800m in 2:15 and 10x 400m in 64-70 sec range thereabouts. Last rep in 64 sec. 400m float jog at 8 min pace between reps. Decent workout today. Felt more at ease in my form overall even though the 800m pace on the first lap felt strange. First lap in 70 sec with the last in 65sec. 9 miles total.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Recovery run on the Jordan River trail, Took it easy today and just kind of meandered along. Still quite a bit of ice and snow on the trail. THR-60-70% mhr. The temp for the first time this week seems tolerable for once. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Jogged 6 miles today. Might go more later if I'm feeling better. This cold is not over yet I guess. Was starting to feel a lot better on Monday but it seems to have taken a progressive toll that showed in todays and yesterdays workout. I think I will just jog and take it easy for awhile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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I read Colossians 3:23-24 this morning at another bloggers site. This helped me to find strength this morning. It's starting to become difficult to keep work and running compatible. But I believe if the Lord wants me to qualify for the trials he will lay out the path to do so. Demetrio and Sasha both have told me that I have the ability. I believe so too... Ran easy 6mi today. 7-7:30/mi. Very conservative this week especially with this cold now. I learned about the importance of cutting back your training load by as much as 1/3 every month to consolidate fitness gains. This was from Lance Armstrong's coach Chris Carmichael. So having to drop back as far as 60 miles this week does not seem so bad. I just can't hang out here very long! After this week I will move back to 80-90mpw for a while. This will probably be the sweet spot for training load coupled with the intensity and frequency levels in place now. Has anyone read about Renato Canova's methods? I'd like some opinions and feedback about him.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 8 mi med/easy pace. Starting to feel a little better today especially after the run. The air was quite tasty today too... But the run seemed to help clear some of the cold symptoms. I'm guessing it elevated my metabolism and that's what helped me feel better. Whatever, it worked. No time or heart rate today. Just ran as I felt and tried to enjoy it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi run before work today. 65-70% mhr. This nasty cold is almost gone and finally some decent weather for running today! Gotta get to work... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
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Ran 10 mi today with 6 mi at 6-6:10/mi keeping a steady effort. Good workout. PM-6 mi through the Sandy-Draper loop. Avg pace for 4 mi at 6:15. Took random hr samples at 6min/mi, 146-151 bpm. Cooldown for 1 mi. Felt much better today so I decided to run an aerobic resistance workout today. Some call this the grey area zone where the stress of the workout outweighs the benefit. I disagree thoroughly. This zone is where so many of the best African distance runners run in especially training for the marathon. Renato Canova has his athletes run in this zone often. Mostly in the Long and middle long run. This will develop very specific speed stamina and strength. He stresses that it is not a speed workout and one should not run in this zone too often. This training is most effective after a base period incorporated with speed development and not the other way around. This makes a lot sense to me so I will probably do more of this as I get closer to my goal race. But for now once a week will probably be appropriate. But only time will tell I suppose... Checkout Pre's indoor mile on You Tube and Ryan Hall's record half marathon on Flocast.com. Thought I would throw that out to anyone who was interested. Especially Pre's indoor mile and interview! Wow! what a gutsy front running race.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 1.00 | 3.00 | 18.00 |
| AM-5 miles easy 65 percent mhr. PM-Track workout- 1xmile-5:04, 2x80O in 2:23, 2:22 and 4x400 in 64-67sec. 800m rest in 2:58-3:00 for the mile and 800 set. 1:30-1:40 400 rest between 400m set. A good workout today. Gotta get to bed... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-10 easy miles at 65-70% mhr. Jordan River trail. Most of the snow and ice is gone finally on the West Jordan section finally. Made for a nice relaxing run without having to worry about falling on your rear end ! PM- Did 6 miles easy around Sandy. 65-70% mhr. Felt a little more loose after the first workout and stretching. Going to keep it slow today since I had a track workout and a longer run tomorrow. But the enforcement of more mileage on myself seems to be working a little now. Only race results will tell for sure though. Cross my fingers and hope for the best. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 12.00 | 0.00 | 0.00 | 18.00 |
| Ran 18 mi long run at the Olympic Oval to get heart rate data and to stay out of the inversion. Went easy at 7 min pace for 3 mi then started 12 miles at marathon pace-5:54-5:58/mi. HR-148 bpm. Legs felt kind of heavy today. I need to increase caloric intake of carbohydrates. After 8 mi things started to feel a little better. Picked up the last 2 mi at 5:44-5:46/mi.with 152-154 bpm. Heart rate stayed remarkably stable with out much drift at the end. Was tempted to wear racing flats but with this much mileage wearing them might bring on an injury. Im beginning to go into uncharted territory mileage wise especially if I stay consistent. Being the case I must pay attention to details now more than ever. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran an easy 5 miles today on the Sandy Parkway at 65-70% mhr. I've decided to break up the workouts today to ensure better recovery and to replenish my glycogen. Felt kind of sluggish at first but things improved quite a bit after a couple of miles. PM- Went 7 miles at 70-75% mhr. Felt better than this morning. Note- Does anybody know what the Striders series 5k course is like? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 3.00 | 2.00 | 16.00 |
| AM-6 miles with 4 at 75-85% mhr. PM-Fartlek run of 10 mi with last 2 miles at 5min/mi pace on the treadmill. Was watching the Tabernacle Choir sing the Olympic anthem Sitteus, Alteus, Forteus. Really pumped me up tonight! Needed it after another fulfilling day at the office... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Recovery run today, I think I'm starting to make some good progress. I ran my recovery run at a good 7min/mile give or take a few seconds because of hills along the way. They say improvement comes in fits and starts sometimes. Maybe this it. I beat my course record for an easy run by 2min for 10 mi. Staying in the same heart range and even a little lower on some parts. Sometimes you just have a good day I guess. Southern Draper area. THR-65-70% mhr. Light stretching afterwards. The inversion was better today, I could actually see the mountains for once!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
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Ran a aerobic resistance workout today for 4 miles in the middle but like everybody else I had to cut back the distance today. I will probably end up doing another 6mi on the treadmill after work today. The inversion and the ice after dark are just not worth it. Compared with this mess running an ultra in Death Valley actually seems appealing! Draper loop.-THR-70-80% mhr. PM-Ran another 6 miles on the treadmill. Jacked up the incline to 2% in order to work the quads and get a little bit of a push-off effect. Good workout but I'd rather be outside. Ran easy at 6:30-7min/mi with 8min mi warmup and cooldown. 70-75% mhr for 4 miles. 55-60%mhr for 2mi.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 3.00 | 20.00 |
| AM-7 mi easy at 70-75% mhr. PM- Ran 800m and 10x400m reps. 13 mi total with easy runnning before and after. Good hard workout. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 miles easy. PM-5 miles easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 303.00 | 44.00 | 19.00 | 19.00 | 385.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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