| 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 | | 243.00 | 42.00 | 20.00 | 3.00 | 308.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 miles this morning at 7:30 pace. Chilly..
AM2-Easy 6 miles before running some errands today. 7/min pace avg. RP-38 wght-139 B-No breakfast/ Just some tea and honey.
L-Egg sandwich on whole wheat. /carrots and oranges.
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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 |
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Easy 7 miles today.
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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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long Run of 22 miles after work. I'm committed to running the Deseret News Marathon and will focus my training exclusively to it 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles on 7th and 13th 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 | | 12.00 | 0.00 | 4.00 | 0.00 | 16.00 |
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AM-Easy 6 miler in the park this morning. Some speed later this evening.
PM-Intervals at the T-ville track with Demetrio, Michelle, Mel and Nate Hornok. Workout was 14x400m at 75/400m with 1:45-1:55 rest interval winding down to 72s at the end. Nate and I traded off every other 400 and kept the pace solid. I think he is going to rock in the 5k very soon.. After I left I watched him do another at what I think was in the 64 sec range? Total of 10 miles this afternoon. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles jogging out and back on 7th for recovery. |
| 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 at 7/min pace. 7th east loop. Trying to hold back and keep a low-monotony schedule where the mileage isn't always the same every day. Multipace training requires distinct and seperate patterns of intensity and recovery. I always raced well when I trained this way and when I did not, I paid the price.. Headed for a 90 mile week next week!
Need to add some Powerbars or something throughout the day as I am starting to run on a low gas tank at times. Weight dropped a bit this last week also. |
| 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 | 4.00 | 0.00 | 0.00 | 20.00 |
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AM-Long run of 20 miles up and down Wasatch blvd and back home via Draper. Very challenging course but the weather was perfect and the legs felt good. In light of this and having to work tomorrow I decided to switch for today. Went easy for 2 hours and then picked up the pace for 4 miles at the end coming down back home. I was just very relaxed and having fun on the hills which made the time really fly by. It looks as if I'm going to hit my 90 miles this week anyway. Demetrio says I'm stubborn about getting in enough miles anyway so this will be a good thing. 20 miles total/no time. |
| 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 | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
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High end aerobic run tonight at 75-80% mhr with some pickups for 20-30 sec near the end at 5k effort. 9 miles total. 13th and 7th east 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I'm really stuck between a rock and a hard place when it comes to running on Sunday. On the one hand it is the "day of rest" for folks in my religion. What constitutes a day of rest though? I have never seen easy running as more exertive than a Sunday walk is for most. It is a in a big way a great stress relief and renewal for me. Isn't that acceptable? I hate to rationalize this but where do we draw the line between the spirit of the law and the letter of the law? Back in ancient Israel it was forbidden to even prepare one's food on the sabbath!
There came afterwards the higher law of the Savior which superceded all others and in essence embraced the spirit of the law. So somehow I just don't think you can be condemned for appropriately engaging in activities that are wholesome in nature and do not interfere with the atmosphere of the Sabbath day. I don't know, everyone has a different take on this issue. In the meantime with my schedule the way it is it is just virtually impossible to get into higher mileage without compromising recovery. I guess in the end it's all about where it lies in your own personal relationship with the Lord. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(13) |
| | 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 65-75% mhr. 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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Feeling sluggish and tired lately. Mileage plus work plus marathon equals burnout. 6x800 m in the 80-75 sec range. High wind, warm today. I think an easy week by just running how I feel is in order. |
| 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 at 7-8 min pace. Neighborhood and trax station. |
| 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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Another 6 easy miles today at 7-8 min pace. Tirednedness and heavy legs slowly going away. |
| 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 |
| Easy 10 miles at 7/min pace. 7th and 20th east hill circuit. Felling much better 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy hour and a half at 7/min pace out on the JRT. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miler at 7/min pace out on 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 | | 9.00 | 3.00 | 3.00 | 0.00 | 15.00 |
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AM-5 miles jogging easy on the trail.
PM-10 miles progressive out to 20th and canyon road and back down again. 6:50/mile up and 5:20-32 coming home for the last 5 miles. Much improvement on this one. |
| 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 six miles on the trail this evening at 7-7:30/mile 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 | | 7.00 | 4.00 | 2.00 | 0.00 | 13.00 |
| Aerobic resistance run out on 7th and Dimple Dell road. Legs felt really good and strong. I am surprised how the heat does not seem to affect me as much this year.. Strong 6 minute pace right up to the end on this one. Easy recovery week really seemed to do the trick. |
| 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 | 10.00 | 4.00 | 0.00 | 18.00 |
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Des News mini simulator this afternoon. A run of approximately 18 miles with alternating sets of 3 miles feeling the burn and then dropping back into a more comfortable intensity. Rough estimate of distances but effort for time is what counts afterall. Awesome course I have plotted out connecting various runs together. It even has a hill on Creek road that is very close in makeup to the turnoff after the zoo into the neighborhood. The course also winds up into Little Cottonwood canyon and comes around and down a steep descent, then turns into rolling terrain gently sloping down towards home. A beast of a course! Last mile in 5:38.
Rave run both in how I felt and in the scenery of it. |
| 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 | 3.00 | 1.00 | 0.00 | 13.00 |
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Legs and body felt recovered and strong again today which was very strange. I have the strangest biorhythms for any human on the planet I think. Started out at 7:00/min pace and before I hit mile 2 I was doing 6:30s but they felt ok. So I thought to myself I really should be running easier, however I just don't feel the same level of fatigue anymore from a long run. So I went with it and let my body dictate the pace today. 13 miles total with 3 miles at 5:41-6:10/mile and last mile in 5:19. 7th east and Dimple dell out and back. |
| 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 | 0.00 | 0.00 | 13.00 |
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No holiday for this kid today. Went home after work and took a quick snooze then hit the road for 13 miles total. Out at 7/-7:30 pace then coming home at 6/min pace. Intensity at 70-80% mhr with brief periods at 85% or so. Came back with the last 4 at 6:10, 5:48, 5:42 and 5:33. Stretching after for 10 minutes mainly on the hams and IT area. A little slow at first but very light, quick turnover with the legs toward the end. The end of the run is actually much easier than the warmup now. Very strange..
Out and back up to 20th east and the school. |
| 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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Easy to medium effort for 8 miles up to the hospital. Out and back in 50:32. Work today so no speed workout.
Weight-138 lbs average for 7 days. RP-40 bpm. |
| 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 | 2.00 | 4.00 | 0.00 | 10.00 |
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Fartlek run this afternoon and a PR for the course with 46:08 for 8 miles. 7th and 13th east up past Cafe Rio and back around to home. with rolling hills. Last 4 miles of fartlek in 22:07. Felt very strong today again for some reason. 10 miles total for today.
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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 |
| Feeling sick today from lack of sleep again this week I suppose. Cut the recovery run down to 4 miles at 7:30-8/min/mile. 7th east out and back. Went to bed early tonight. |
| 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 |
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AM-Slept 12 hrs last night! Must have really needed it I guess. Felt better today but a little dragged down by hay fever or a cold I'm not sure. No worries, after Wedenesdays run I feel really confident my fitness level is the best it has been in a while. Easy 12 miles at 7:30-6:30/mile up and back to Dimple Dell road and Bell Canyon.
PM-Easy 4 miles on 7th east. 7-7:30/mile. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Not as many miles this week but what I did manage to get in were decent. Headed out the door after work this afternoon and got rolling hoping to get in a long run. The body was having none of it unfortunately,not enough sleep over time. I have been making up for it on days off by just crashing and not waking up until almost noon! But that does not work all that well either. Like the old saying goes; Beds make champions as much as miles do... So I packed it up at 10 miles and decided after a decent night of sleep maybe I could sneak out before church and get one in. 10 miles total. 6:30-7:30/mile. Creek road and 13th 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 | | 5.00 | 8.00 | 2.00 | 0.00 | 15.00 |
| Went for a Steve Jones style run today. Up and around the Dimple Dell north rim trail this afternoon. This is an uphill rolling wood chip trail that is merciless in the heat. Came back down to 7th east and Walmart and then slowly opened up from 6 minute pace to 5:30s then 5:26 for the last 2 miles before home. Much better than yesterday, felt like I could fly down 7th. |
| 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 | | 243.00 | 42.00 | 20.00 | 3.00 | 308.00 |
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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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