| 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:
|
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 323.30 | 62.00 | 25.00 | 11.00 | 421.30 |
|
| 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 | | 8.00 | 4.00 | 1.00 | 3.00 | 16.00 |
|
AM-10 miles with short fast speed play from traffic light to traffic light. 9400s and 7th east out and back. PM-6 miles with 4 steady at 6/min-sub six pace or better after warm up. This one reinforces the previous one. I read somewhere in RT that if you can do another high end aerobic run after a hard session it's very effective in turbo charging your aerobic fitness. I had pretty good luck with this in 2007. Out. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
AM-Easy 10 mile recovery run at 7-7:30/mi. JRT out and back. Just relaxed and enjoyed one heck of a beautiful morning and just overall an awesome day to turn 40. Hello masters division! PM-4 miles TM @ 7-8/min pace after work tonight. Had to cut short because of studying for school and putting kids to bed. Priorities you know. Man I'm feeling a little overwhelmed and tired tonight. On a side note I just got through reading the site front page and message board on Lets Run about a BYU team member being kicked off for violation of the honor code. I have two words to say about what was said how it was put forward; NO CLASS.
|
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
AM-6 miles easy at 6:30-7/min pace. 7th east out and back. Soggy.. and tired. Time to get some more studying done. PM-Easy 4.5 miles at 6:30-7/min pace. TM.
|
| 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 | | 9.00 | 1.00 | 5.00 | 0.00 | 15.00 |
|
AM-10 miles with 5 miles of AT running in the middle on hills. 7th and up/down 9400s out and back. PM-Easy 5 miles late tonight up to Walmart and back home. 6:40ish -7:30/mile 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 | | 3.00 | 10.00 | 2.00 | 1.00 | 16.00 |
|
AM-16 miles fairly hard with an all out progression in pace at the end. Last 4 mile stretch from 1600 east in 21:09. 2 miles downhill and 2 on the flat. Very pleased with today's run especially since I was dragging a bit in the first miles. Probably a result of running more mileage and yesterdays tempo run. Short cool down and some core work. Out. 16 miles total. 9400s and Wasatch Dr. As I'm writing this my kids have just tipped over the fish tank so time for a major clean up now I guess. Welcome to my world arghh!! PM-No run tonight. I guess I could roll out some junk miles on the mill but I just don't think it's necessary in order to hit that nice round 90 mark. Besides I'm feeling a bit sore and fatigued from the last couple of days anyhow. Time for bed.. Out.
|
| 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 | | 2.00 | 7.00 | 3.00 | 0.00 | 12.00 |
| AM-Progressive MP/LT run for 12 miles total. MP for 7 miles at 5:30-5:45@1% and 3 AT miles at 5:17-5:21. SLCC TM. Crazy day again especially with anxiety on things lately with school. Just not enough hours in the day.. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM-Easy 6 mile recovery jog. 7th east and State loop. PM-Easy 6 miles. 7/min pace. 7th and Trax loop.
|
| 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 | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| AM-7 miles before school with last 3 at sub 6/min pace. PM-6 miles late with last 3 miles at 6-6:15/mile pace. 7th and 13th east out and back. Dark and dangerous with a vehicular near miss tonight. I need to get some reflectors if I'm going to keep doing this crap. A good solid 40 min run though. Out. |
| 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 | 8.00 | 2.00 | 0.00 | 20.00 |
|
AM-Steady state progression run for 14 miles. It's all I had time for today:( Needed at least 15-17. Oh well it was a good solid workout I guess. The run had 8@MP effort with the last 2 at 5:27-5:30 ish. All out but a little slow with the crosswind plus some cumulative fatigue. It was on a new bench course but with no mile markers so no splits but probably slower than last week. Freaking tired and I still have to get to work! Violins please.. LOL! Going to need to take a real easy day tomorrow for sure. Out. PM-6 miles easy tonight on 7th out and back. 7:18/mi avg.
|
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
|
AM-10 miles at ok pace. 7th and 13th out and back. Windy again.. Good resistance training however it doesn't bode well when your trying to take a recovery day. Just can't stand that electric ratmill. PM-Easy 4.5 miles total tonight on 7th east.
|
| 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 | | 18.00 | 4.00 | 0.00 | 0.00 | 22.00 |
|
AM-Long run for 22 miles. No accurate splits.. Sandy-JRT-Murray-Millcreek-Cottonwood Heights-Ft Union-Midvale-Sandy-Home! Easy-medium effort with last 4 miles medium-hard. I needed to just run and enjoy the scenery for a change. PM-Nah.. That's enough for today:) Moving to more mileage next week with more of a focus on easy aerobic miles and less AT work but also with some longer and faster mile repeats just to change the empahasis and stimulus pattern. I find that these occasional change-ups keep the body constantly challenged and adapting when I do this from time to time. It might make me flat for a while but it's like Lydiard used to say; "You will be running slower in the beginning when they are running faster, but in the end you will gain victory when the really important competition comes later on." I can only hope that maybe this will prove out for me eventually. It would be nice to win again for once:)
|
| 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 recovery for 10 miles this afternoon out on Van Winkle and back. 7-8/min pace. Don't like to run on Sundays but some days I need to.. My deal.
|
| 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 | 4.00 | 2.00 | 0.00 | 26.00 |
| AM-Easy-medium 18 miles with 6 miles of fartlek. 7th and Draper trail. PM-Easy jog/run for 8 miles at 7:30-8/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 | | 20.00 | 1.00 | 0.00 | 0.00 | 21.00 |
|
AM-Easy 8 miles on 7th out and back. PM-Easy 13 miles at 7-6:30/mi pace. Devoured giant plates of pancakes and eggs until I fell asleep:) SLC marathon course Murray/Holiday area and back home.
|
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM-Easy 10 miles without watch up 9400s and back. Luckily I missed the rain today. PM-Easy 10 miles again on the TM. Yawn.. 6:30-7:30/mile @ 1% incline. |
| 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 | | 21.00 | 6.00 | 2.00 | 0.00 | 29.00 |
|
AM-Steady state run with last 6 miles at 6-sub 6/min pace. 16 miles total. SLC marathon course. Feeling stronger just not speedy.. PM- Easy 6 mile jog after lunch on 7th out and back. Spring break is awesome.. I can't believe the weather in March this year. Gorgeous and Unreal! Except for yesterday afternoon.. PM2-Easy 7 this evening on the JRT. Ran into Demetrio on the trail and had a good conversation about the old days and the upcoming circuit. Time really flew by on this one but also felt out of gas which is good because that's what I wanted to accomplish today. The goal is to somehow build the body's ability to store glycogen. I can't believe Spring break is almost over!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM-Easy 6 miles on 7th and 13th. 7:06/avg pace. Feeling the mileage today. PM-Easy 6 miles on 7th and 13th out and back. Whew.. windy.
|
| 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 | | 9.00 | 2.00 | 1.00 | 0.00 | 12.00 |
|
AM-Progressive medium distance run with last 3 miles hard at 5:40-5:18/mi. Ft Union and 13th east. Decided against the long run this morning in light of the race next week. I was on track for 140 miles but I'd like to score at least a few points on Saturday. PM-No run just pizza, cookies and M@Ms:)
|
| 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 | | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
|
AM-Easy 6 mile jog early this morning. 7th and 9th east loop back to 7800s. PM-Easy-med 10 miler 6:30-7/min pace. 7th east and treadmill. Had to get home early tonight. Besides I am really sick and tired of this cold wind.. Grr!
|
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
AM-Easy 10 mile shake out run and unfortunately this is no time to cut mileage too much. Run time was a 7:03/average with 6x100 m hill strides both up and down. Usual 13th and 9400s route. A bit chilly today it seemed. PM-Easy 6 miles on 7th. 6:46 avg pace.
|
| 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 | | 3.00 | 1.00 | 1.00 | 1.00 | 6.00 |
|
AM-6 miles with a 3 mile tempo and heart rate time trial. Starting out at 5:44/mi then 5:21 and finally a 5/min mi at 1% incline. SLCC TM. Some residual fatigue from the mileage but it is to be expected I suppose. PM-No run. A Co-worker of mine passed away today and has left me not feeling up to much of anything right now. And that is all I have say. Out. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM-Easy 7 mile jog on the treadmill. Tired and a bit under the weather today.. PM-Easy 5 mile jog with my boy on the bike after the rain cleared up. It reminded me of when I did the same with my Dad, only it would be up and down City Creek canyon in July while carrying water in a pack for 16-20 miles. LOL!
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM-Easy 6 miles at 6:30-7:30/pace. Cut it short because I had to get to work. Stupid snow!! PM-No run but a big mileage day tomorrow I'm thinking.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Race: |
Run with the Leopards (3.1 Miles) 00:16:14, Place overall: 14, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.00 | 9.00 |
|
Wow.. I got taken to school today. It's ok though I had some serious mileage fatigue under my legs that did not help and perhaps just don't have the kind of fitness I need to go under 15:30. Maybe it will come eventually and maybe it won't. Doesn't matter right now because it was good to get out and race one again as it has been since 2009 I think since I last run one of these. Great fun!I was glad to meet and get to finally talk to John Rosswog for the first time. Hung out and talked with so many others also. Talked over my training with Demetrio and realized there have been some mistakes along with some unrealistic expectations. There will be some changes made for sure now. It's interesting how getting an unbiased outside opinion can really help. But overall it was fun and I have to say I got my lunch taken from me today!
You know I may be an American first but lately I have really come to admire the strength of not only Japanese elite runners but also the people of Japan during the recent disaster crisis. So I have adopted the rising sun and Never Give Up! slogan of the Japanese people as my own motivational tool for a little while.:)
Never Give Up!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Easy recovery for 7 miles. Just relaxed and let the body dictate pace. 7:30-8/min/mile. I actually made it to church today. Unbelievable.. But it was good experience for me as I'm finding myself more and more wanting to be on the right side of the line. We all know the world is just getting absolutely bonkers now days and the strength and peace I feel being there is the only thing that seems to make sense to me right now.
|
| 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 |
|
AM-Easy 6 mile jog/run. PM-Easy 6 mile jog. 60-70% mhr.
|
| 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 | 1.00 | 3.00 | 15.00 |
|
AM-Easy 6 miles very easy with some 10 second pickups and stretching. 1500 east area. 60-70% mhr PM- 8x800 meters at the oval with Wasatch Athletics track club. Had a great time with them all and ran a hard but good and controlled workout. Intervals started in the low 2:30s slowly increasing to 2:26-2:27 at the end with one 2:25 in the middle. Rest was 442 meter jog. Almost a 1 mile warm up ( I got in a bit later..) plus some additional cool down mileage and light stretching.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
AM-Easy 4 miles easy. SLCC TM. PM-No run. |
| 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 | 8.00 | 5.00 | 0.00 | 23.00 |
|
AM- 6 miles at 75-80% mhr. 7th and 13th east. PM-17 miles with lots of 5 min fartlek. The workout went really well for the first dozen miles but the stomach started to rebel on me after mile 12 and I was forced to walk some on my way back. Probably way too much dairy product lately.. Just as an example I put away almost an entire half gallon of chocolate ice cream the other night at 2 am! Good thing I had the day off Ugh.. :(
|
| 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 | | 323.30 | 62.00 | 25.00 | 11.00 | 421.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|