| 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 | | 201.50 | 50.00 | 37.00 | 0.00 | 288.50 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles in the snow. No watch or time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Woke up rather early this morning feeling almost pulled out of my sleep and I had this thought come to mind that was like; "Steve, get out of bed and get ready to run". But my knee, I don't want to make this worse I told myself. No.. Get up now. Ok so I get up and I turn on my radio as I try to rub the sleep out of my eyes. And I hear a man telling the age old story of Abraham and Isaac also known as the "Ram in the Thicket". I remember my own Ram in the Thicket experience and began to ponder the meaning of this all. I felt a strong impression to renew my own spiritual comittment and to move forward again. So this morning I'm going to in a sense start over both in obedience to the Lord and to my training faith not wavering. AM-5 miles easy up to Walmart and back. PM-Easy 6 miles up to 13th/9400 and back. The good thing about snow and ice is that it slows you down and not only does that save you from falling on your can it also keeps you at an appropriate pace. I'm trying to put a positive spin on this but wow.. I'll sure be glad when spring is here:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles on 13th and 7th east. |
| 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 | | 3.00 | 8.00 | 4.00 | 0.00 | 15.00 |
| Steady state run at 6-6:40ish pace. Alternating pickups for about a mile at 5:36-5:45 pace then back down to 6:30-6:45 pace for a mile in between. Two mile cool down afterwards for a total of 15 miles today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mile recovery run. 8-9/min pace. Trax loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles up 7th and 13th east. 8-9 min/mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 6.00 | 0.00 | 15.00 |
| Alternating 3 mile block runs at AT and back down to high aerobic pace. 1 mile quick cooldown and then rushed to work. Olympic Oval. Tired.. gotta get to bed. zzz... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-Easy 10 miles at 7:30-8:00/mile pace. Down 13th east out and back. PM-Easy 6 miles at school on the treadmill. 7-8/min mile pace. 45:12 total. 7:32mi avg. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | 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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Easy 5 miles up 7th east and back. 7/min pace avg. Easy 5 mile jog in the hood. |
| 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 | 2.00 | 3.00 | 0.00 | 12.00 |
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AM-Progressive run going 6:20-sub six pace for the last 4 miles nudging past 80-85% mhr. Indoor tread mill at 1% SLCC. Easy miles at 7:35 avg/mile. 2 mile cool down and some core work.
PM- No run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles at 8-9/min pace. 7th and State loop. |
| 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 | 3.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles on 7th and 13th. 7-8/min pace for first 7 with last 3 miles at 6-6:30/mile. |
| 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 | 6.00 | 6.00 | 0.00 | 16.00 |
| Long steady state run at the Olympic Oval this morning. It was impossible to get accurate splits with everyone on the inside lanes along with the usual skating observer platforms that I just gave up and went by effort, and some 100 m splits on the straightaway. A large part of the run was at least sub six pace and faster at times however. I have to admit this is one time a Garmin would come in handy for sure. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 5.00 | 0.00 | 0.00 | 25.00 |
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AM-Easy 15 miles with 10 miles steady at 6:45-7/min/mile. Lots of rollies on this course this morning. Last 5 miles at 6-6:30/min pace. Ft Union/Draper loop via 7th east and Wasatch blvd. It was actually warm enough this morning that I could wear shorts:) AM2-10 miles easy 7-8/min pace. 7th and 13th east. I was a bad monkey today.. I took advantage of my day off and the warm weather. Time to finish a project now.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | 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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AM-Easy 6 miles with 22:32 for the first 3 miles and 19:21 for the last 3. 41:53 total time. 6:59 avg. 7th east out and back. PM-Easy 4 miles at 7-8min pace. 7th east. |
| 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 | | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
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Progressive tempo run with a quick warm up at 7-8/min pace then 4 miles at 5:33-5:40/mile and last 4 miles at 5:32-5:27/mile. 1% incline. Followed by a too short 1 mile cool down and then off to class. SLCC TM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM-Easy recovery for 6 miles at 7:30-8/min pace. 7th east out and back. PM-4.5 miles easy on 7th east. 7-8/min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 6:30-7:30/mile. Up through Dimple Dell area. I think it's time to make some adjustments in my training. I was looking at the ratio of AT miles vs aerobic base mileage, too many miles at threshold pace.. I love to run hard but this is getting kinda ridiculous so instead I'm going to change up some workouts to get things where they need to be. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 10.00 | 0.00 | 0.00 | 17.00 |
| Steady state long run for 17 miles building from 8/min pace down to 6 min pace for the last 10 miles. Practiced form and efficiency while monitoring heart rate and effort changes. SLC marathon course on the Cottonwood Heights-Murray section and back home. |
| 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 | 0.00 | 0.00 | 5.00 |
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Easy 5 miles today./6:45-7/min pace. 34:46. Mileage step back week. I'm off now to see the Karl Bloch art exhibit at BYU! For those of you who don't know who Bloch was; Karl Bloch was a religious 19th century Danish master painter who studied under the Italian masters. Bloch created over 200 works of art for various churches and the Danish royal family. Many of his works are familiar to the members of the LDS church as they are found on many church publications such as the Ensign as well as others. Very unique pieces as they have a gentle, meek and compassionate style that not only reflects Bloch's personality but also embody's the character and spirit of the master himself. If you ever have the opportunity to be down in Provo the exhibit is a must see in my opinion.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Indoor track for 8 miles and 10x100m pickups at mile pace effort. Sadly to say it is not as fast as it used to be.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 3.00 | 0.00 | 8.00 |
| Steady progression run for 8 miles on the treadmill with 2 at 6 min pace and 4 at 5:48-5:27/mile. 1% incline. SLCC treadmill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles at 7-7:30/mile pace. 7th and Sandy library out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | 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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Easy 6 miles this morning at 7-7:30/mile.
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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 | | 11.00 | 5.00 | 5.00 | 0.00 | 21.00 |
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AM-Steady state run with 5 mile shakeout at home and then 10 miles at the Oval. Nudging that AT line again back and forth every other mile or so between 6/min and 5:30-5:40/mile pace. Rush to work now. PM- Easy jog for 6 miles after work. Feel flat as pancake this evening and not eating enough to recover properly didn't help matters at all.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Mapped out the distance of various points with the truck on the SLC marathon course and picked out some bottle drop off points for next weeks long run. 8 miles easy for an hour today. Completely missed church today however I do feel better for the extra zzs now. Next week.. Don't judge me as I'm not perfect, far from it in fact. I was just so stinkin tired last night for some reason:( |
| 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 | 2.00 | 2.00 | 0.00 | 10.00 |
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AM-Progressive run 6 miles. 7:20, 6:20, 6:08, 5:52, 5:46, 5:32. 1% / 6:10 avg. TM. at school. PM-4 mile jog at 8/min-7:30mi. Looked at Paul Tergat's stats today and found that he is the same ht/weight ratio and BMI given I'm an inch taller and 2 pounds heavier. Jeez..Why can't I run 64/sec 400s for 6 miles? I'd settle for just 74 sec.. LOL!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 201.50 | 50.00 | 37.00 | 0.00 | 288.50 |
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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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