| 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 | | 205.00 | 41.00 | 8.00 | 3.00 | 257.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Well, I manged 7 miles today even if they were at less than full power let's say. But my calf is telling me there will be a price tomorrow. Seeing this, I will take tomorrow off and go for launch again on Monday. On an interesting note, I saw a black stallion in a corral walking alongside two other horses. He took notice and neighed as I went by. What an awesome creature I thought to myself. One of these days I hope I'll be able to have one when I retire, but at the rate I'm going it will have to be when I'm 90 or so! Dark Horse out....
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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 | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| AM-Monday morning workout with my group today. Easy two mile warm up and then a step down workout at 5k effort. The workout I had planned was a 1600m, 800m, 400m, then 4x200m. Unfortunately we ran out of time and had to cut out the 200s which really is the crux of the workout after coming at the end of the longer reps. We need to get there earlier I think so we will meet at 5:45 on the dot. 4 miles total for my run. |
| 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 | | 15.00 | 2.00 | 0.00 | 0.00 | 17.00 |
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AM-12 miles with 2 uptempo going uphill slightly on the Draper Parkway. Just easy-medium miles. No time or hr data just jogging most of the way.
Draper Parkway out and back course. PM-5 miles easy at 7:30-8/min mile. Sandy Parkway and 114th. No time. Just easy base this afternoon. |
| 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 | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| AM-5 miles easy with 1 mile pickup at the end around 5:32/mile. Ran over a nail on horse trail because some idiot thought it would be a good idea to tear a treehouse down and then leave pieces of lumber around with nails in it. I am so mad, now I have to go sit in the insta-care for an hour and lay down a co-pay for a tetanus shot. Could be worse I guess. I don't understand why I have been so accident prone lately. Dark Horse out. |
| 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 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM-7 miles, Wanted to go more but both my foot and calf didn't want to cooperate for some reason. Especially my calf as it felt tighter than a violin string and even seized up a couple of times. UGH!!! Try again tomorrow. Dark Horse out. |
| 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 | 0.00 | 0.00 | 7.00 |
| Easy 7 miles today at 7-8/min/mile. 13 mile steady state run tomorrow with some marathon pace work. Jordan River parkway. |
| 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 | 7.00 | 0.00 | 0.00 | 13.00 |
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Steady state run on the Draper parkway ascension course. Some rolling hills with 2x 20 minutes at marathon pace effort. 80-90% mhr. Everything went really well today for a change with only some residual tightness at the end, mainly in my calf. Last .5 mile in 2:34. Felt exceptionally strong during the workout. Man... I wish every day went like this!
13 miles total with form drills and a few stretches. Dark Horse 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Went out this morning with my group and had a road and hill circuit for strength and turnover with repeats of 2 min on 2min off. I'm going to have them meet once a month to do this kind of workout and next time will be longer. After thinking about it, I want to teach them to run up hill a certain way and after each hill I mainly want to see how it translates on the flat neuromuscular wise. I wonder if the pattern and effort on the hill will stay in place on the flat. Concentrating on making a tighter arc on the stride cycle with more knee lift and faster turnover all the while not trying to fight the hill so much. Next week will be a series of 800s alternated with a fast but not all out 200 accompanied by a 400 rest jog. 5 miles total this morning. PM-Easy 5 miles at lunchtime. Sandy Parkway. No time. Stretching later on.
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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 | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
| AM-15 miles through the Dimple Dell canyon area this morning with 8 miles at marathon pace intensity. Too much energy this morning for one guy. Easy miles at 60-70% mhr with the marathon pace miles at 85-90% mhr. strides for turnover practice and some light stretching afterwards. |
| 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 |
| Medium 8 miles out and back on the parkway. 70-75% 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Medium-easy aerobic effort for 10 miles on 7th east out and back. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy jogging for 6 miles at 7:30-8 min/mile pace. 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 | | 9.00 | 4.00 | 2.00 | 0.00 | 15.00 |
| 15 mile mid long run with fartlek. |
| 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 | 0.00 | 0.00 | 0.00 | 8.00 |
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Medium effort pace run of 8 miles. 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 | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| Long run of 16 miles with 8 at MP effort pace. Draper parkway and foothills. Rolling and steady rise in elevation for the first 8 miles. 1-3% average incline. 75-90% 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Esay 6 miles jogging at 7:30-8:00 mile. parkway course. |
| 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 | 5.00 | 5.00 | 0.00 | 12.00 |
| Alternating MP miles with threshold miles at 10k pace effort 1-2 min rest between. 12 miles total. |
| 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 miles easy-medium on the mill at 6:15-6:45/mi. 70-75% mhr. .5% incline. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Magna 5k (3.1 Miles) 00:16:01 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Well, I really debated on whether or not to report on this race seeing that I really did not do all that well this year. I will not write any excuses or explanations. It is what it is, right? No worries, pickup and keep going. Lately I have been running for the sake of enjoyment and a way to recover and have some time to myself. I think that this approach from time to time has enabled me to come back stronger in the end anyway. I am not a machine which can just train for training sake,in order to crank out race after race. But hey, we'll see what happens. I'm still young and I want to be in this game for the long haul. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM-10 miles easy. 60-70% mhr. PM-4 miles easy jogging. Sandy parkway. |
| 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 |
| Easy 12 miles this evening. 65-75% mhr. Draper and Corner canyon loop course. |
| 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 | 6.00 | 0.00 | 0.00 | 12.00 |
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AM-4 miles easy jogging. Treadmill. 60-70% mhr.
PM-8 miles with 6 miles at 75-85% mhr. Aerobic resistance training. Rolling hill
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Went for 9 miles this evening up to Bell Canyon and back with 75-80% mhr for the bulk of the run. Some 30 sec speed pickups thrown in at the end. 1 mile cooldown with some stretching also afterwards. I have noticed a little stretching can go a long ways especially after a race like the Magna 5k. Change in schedule to better accomodate Saturday's long run.
Dark Horse 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 on 7th east 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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
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Big Long Run this morning for 2:29:32 total time. 23 miles total distance estimated on the conservative side. Started out very easy and progressively worked toward running faster right up to the end. Finished the last 2 miles at 5:45-5:52/mile pace. Just hard enough at the end to get a really good high aerobic workout. Worked from the east bench down to the Jordan river trail and back up to the east bench, then swung back downhill towards home. 65-85% mhr. Fluid stops at the trail head and at 90th south made for good practice drinking on the run. It also made a big difference towards the end when the pace was increased. Feels good to be done with that particular workout this week as it takes up a huge amount of time to run it, then cooldown, and then stretch afterwards. It's not a very family friendly workout if you know what I mean.
Dark Horse 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 | | 205.00 | 41.00 | 8.00 | 3.00 | 257.00 |
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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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