| 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 | | 159.00 | 59.00 | 13.00 | 0.00 | 231.00 |
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Just goin for an easy jog today.. 2 miles total. no time. |
| 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 | 5.00 | 3.00 | 0.00 | 11.00 |
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Hill circuit challenge with alternating periods of effort level and pace. Mostly steady state effort running right towards top end but without going over it. 6-6:40/pace avg. 11 miles total. Stretching before and after today.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles after class. 7:30-8/min pace. SLCC treadmill. Very tired and a bit dizzy tonight for some reason. |
| 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 | 5.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with 5 miles at steady state effort. 6:10-6:40ish. Last 2 miles 12:22. 1300 east and Altaview course. Checked weight today again. It's hovering on the light side for a month or so at 135 consistently. Was at 141 in Nov. Not sure if this is good or bad. Guess we'll see.. |
| 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 | 0.00 | 3.00 | 0.00 | 6.00 |
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LT run of 3x1 mile at 10k race pace effort with 3 min rest jog. 1 mile cool-down with stretching after. Total of 6 miles today. 7th east to Altaview out and back. Not much time overall to do as much mileage this year, so quality over quantity I guess.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miler with 6 miles at 7:30/mile pace. 8:00/mile for warm up and cool down. Out and back via 13th east to Dimple Dell area. |
| 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 | 7.00 | 0.00 | 0.00 | 12.00 |
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PM-1/ 7 miles Kenyan style.. with a 5 mile progressive run at med-hard effort while building to an all out effort at the last mile. 85-95% mhr. Last half in 2:31, last 400m in 73 sec. 29:16 total time. 7th east via parkway trail. PM-2/ 5 mile High Aerobic on the treadmill at school 4 hours later. 3 miles at 6:10, 5:52, 5:48. .5% incline. 80-85% mhr? Stretching and ab work after.
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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 | 0.00 | 0.00 | 4.00 |
| Easy 4 mile recovery run at 7-8/min pace. 7:30 avg pace with 30:02 total time on the treadmill, No incline. Upper body work. 65-70% mhr roughly. |
| 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 |
| Easy distance run for 6 miles at 6:45-7/min pace. 70-75% mhr. 6x30 sec stride-outs for leg turnover concentrating on leg extension and tall running form. Indoor track 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles again at today at 7:30-8:00 pace. 65-75% 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. This is my play day today ! Watching my old favorite movie; " Everywhich but loose.." Good times.. |
| 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 | 3.00 | 0.00 | 0.00 | 17.00 |
| Nice, but soggy Long Run up to Draper Park and down the trail. Up at 7-7:15/mile pace and then finished the last 3 controlled but faster in 6:44, 6:36, and 6:10 finally. Picked it up to 1:19 last 400m to turn the legs over a bit. Felt like I could have gone more but decided to save it for another day. I really don't want to risk being over trained again. 17 miles total/7th and 1300 east route/hills. |
| 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 | | 9.00 | 6.00 | 0.00 | 0.00 | 15.00 |
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Oh crap! I hate running on Sunday, after all it is the sabbath day.. And I always feel guilty later on you know. But I suppose I had my reasons to be out there today for a while along with a mild case of spring fever. Best of all; I was just feeling to dang good to rot in front of the TV today. Besides, it was just a plain beautiful day outside and I feel all the better for it now. So does my family LOL! :) 15 miles out on JRT and back home. Easy pace out while closing faster at 6-6:30min pace for the last 6 miles. I guess that blew my recovery day. Oh well, easy tomorrow for sure..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy distance today for recovery. Out for 8 miles on 7th east and 13th (Altaview Hospital). Just went out and enjoyed the run today. 8 miles total/ 7:30-8/min 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles on 7th via Cafe Rio. 7:30-8min/pace. 7:30/mi through most of the run. Holiday over, back to school and the graveyard shift. :( |
| 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 | 10.00 | 0.00 | 0.00 | 13.00 |
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Ok now I can finally get to do an entry today. Very busy trying to work on getting a lot of little stuff put away. Ever notice it's the the little things in life that can hang you time wise? Time management is a struggle for me especially lately. Anyway I have a scheduled training plan ala Pete Pfitzinger and I'm going to stick to it.. It will top off at 85/mpw and will center itself on much slower daily mileage with fewer but higher quality sessions. I am going to modify it but only a bit. I want to really see how a good and balanced plan can work for me at Utah Valley this year. Last year was a disaster, but not this time.. 13 miles total with 10 miles at 6:00-6:15/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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Easy 10 miles today up to Draper and back via 7th and 13th east again. Running at 7:30ish avg pace with 8min pace out to warm up and 7:15, 7:20 for the last two miles. Just went very easy as the body felt inclined without forcing the pace and especially so at the beginning. This worked out really well this afternoon and I felt energized at the end. Now for some more zzs before school :) 10 miles total at 7:30-8/min./flat terrain. Stretching for a bit afterwards. Out..
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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 | | 3.00 | 4.00 | 4.00 | 0.00 | 11.00 |
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Medium distance run of 11 miles this evening. About 5 miles up at 6:15-6:30ish/mile, then down with 1 mile easy at 7/min pace. Started the 4 mile AT portion with a fast downhill mile on 9400 s /13th east in 5:15, then leveled off a bit with a 5:26, now right and into a pretty good head wind at 5:52. A storm is definitely inbound me thinks.. Aargh.. Tt's cold to me today for some reason! My fingers are numb even with my gloves. Ok, now I go left again and downhill 2% towards home with a strong close in 5:26. Felt pretty dang good about the effort and the times today and it would seem like a muscle memory phenomenon of sorts. Big mileage increase this week and normally I would say not to try this at home but I have been at much higher and with easy days taken down a notch it doesn't seem to be a problem. Cross fingers, knock on wood. :) Short jog to cool down a bit, stretch and now to refuel. Hopefully a few zzs also. Out.
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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 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles at 8/min pace to loosen up a bit. I crossed over my sleep schedule because of only getting 4.5 hours yesterday. I know this playing hell with my cortisol levels but what can I do you know? Made up for it last night by falling asleep rather early and slept in for 11 hrs! Now I feel like Rip Van Winkle however minus the grog of course.. :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Managed to catch "Music and the Spoken word" on the way to work tonight. It made all the difference for the rest of the night. |
| 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 | 0.00 | 3.00 | 0.00 | 12.00 |
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AM-Easy 6 miles after work. A few zzs now.. 7th east. 7:20-7:30/mi. pace. PM-Easy-medium hard 6 miles before school. Felt pretty good today, nice but a bit windy. I'm going out in a North wise direction today for once. Wind at my back now on the way home.. :) 7/min-6:45/mi. pace with last 3 miles at 5:52, 5:36, 5:19. Hoping it will be warm enough for a fast medium distance run tomorrow like the man says it should be.
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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 | 10.00 | 0.00 | 0.00 | 21.00 |
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AM-Easy 6 miles earlier this morning, my morning schedule that is.. 7-8/min pace with a last half mile fast at I don't know, it was just fast I guess LOL.. PM-15 mile medium long run with 10 miles at 5:40-6:30/mile. Alternating sub six-5:40ish pace with 6:15-6:30/mi. This will hopefully help me practice true MP economy and form. The trick is to run fast in a comfortable manner... Got some good solid sleep today even though it is turned around a bit again. I am still alternating every other day by sleeping a small amount in the afternoon then 7-10 hrs the next day at night pretty much. Crazy isn't it! Little naps go a long way also.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 mile recovery run at 7:30-8/min pace. 7th east loop. PM-Easy 6 miles before school. 7:30-8:00/mi. 65-70% mhr. Last mile was still very easy but faster at 6:52. Very strange.. Must be something weird adrenal wise. Stretching.. 7th east loop again.
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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 |
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Easy 10 mile aerobic run. No time, just ran easy and practiced form by running tall and relaxed. Up to the canyon and back down. Read some blogs over lunch and it never ceases to amaze me how some runners will run big and fast mileage while injured. Runners are a determined lot, but I just can't think that running hard through injuries is productive. Just my thought..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 5 miler after work at 7/min pace avg. / T-mill. Very sleepy now.. need zzs... Note -The current pic is of a 1937 Kadette 10 tube radio, not the RCA regenerative receiver which was next to me in the previous pic. Took a while to upload I guess LOL! Anyway.. I restore these for a hobby and am currently seeking work related to it whether by piece or full time employment. Please let me know if you are interested or may have a lead of some sort and I will get back with you ASAP. Thanks! PM-Easy 5 miles with some pace pickups. 6:31/mi pace avg. 33:05 total time. Easy long run tomorrow if time allows. I wanted to race the 15k tomorrow but my body and wallet just aren't ready. Gotta get some shoes first as I am really feeling the road now. I can feel small rocks and grooves..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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Ten miles today with 8 MP miles at 5:46-6:04 thrown in the middle. THR-144-152 bpm. I decided to postpone my long run until the end of next week due to too sleep and fatigue issues. Took a look at my mileage buildup and decided it was a bit too agressive especially with the volume of marathon pace work so I'm stepping back a bit by taking a recovery week. After that I think I'll adjust some things.
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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 |
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Canada over United States 3-2... :( Awesome hockey game especially when it went into sudden death overtime. It finished with a sudden close shot to the corner. After all that I was so wound up I had to get out and go for a run LOL! 6 miles on 7th easy.
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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 | | 159.00 | 59.00 | 13.00 | 0.00 | 231.00 |
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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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