| 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 | | 128.50 | 12.00 | 16.00 | 5.50 | 162.00 |
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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 | | 13.00 | 0.00 | 4.00 | 0.00 | 17.00 |
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Long run with some faster running in the middle at half-10 mile race intensity. Bell Canyon and Dimple Dell and then to Little Cottonwood. Tough climb...Ugh. 70-90% mhr.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Medium effort high aerobic run of 8 miles with some hills. Draper loop. 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 6 miles recovery on the Sandy parkway trail. 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 | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
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Repeat LT run of 5x1 mile at 10k-10 mile race pace effort 85-95% mhr with rolling hills. Cooldown and stretching afterwards. 13th east and back down around the parkway trail. Long incline stretch of 1 mile at the 3 mile point. 1-4% incline. I had wiring diagrams on the brain all throughout the run and was also thinking about my day at work. I am learning quickly that this trade of mine requires expertise and ingenuity in other areas also such as welding, electrical, and even some drywall today in order to install the paging controls. The mechanic I worked with gave me a challenging problem today by having me fish out a certain control wire behind a wall without seeing it!! I manged to locate and pull it out by finding some very stiff wire around the construction site and then shaped it into a hook. I gave it the direction and angles it needed, turned and pulled around inside the wall until it finally came out! He yelled back down the shaft at me; "You the man Steve!! " Made my day to hear that. 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 | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Easy-medium effort aerobic resistance run. 1 mile on half mile off for 4 miles total. 65-75% mhr and up to 85% mhr for 2-3 minutes at a time. 13th east and Ft Union area. 10 miles total with 10-12 minutes of jogging after. |
| 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 | 4.00 | 4.00 | 0.00 | 18.00 |
| Long run of 18 miles total length and with alternating sets of T pace running of 2 miles each followed by 2 miles at M pace or slightly faster. 1 mile slower recovery between sets. Traverse mountain road loop. Followed by cooldown jogging afterwards. 65-90% mhr. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today was an interesting day considering the discussion in Sunday school was about priestcraft and the definition of such. Some people brought up the fact that that the media was responsible with it's worldly influence. Icon names such as Oprah Winfrey were pointed out along with their followers. Even advertisers of luxury goods were also mentioned as practicing a worldly form of priestcraft. I see their point, but I think they missed the big concept of the lesson however, and became somewhtat overzealous in their definitions. President Benson put it best in this statement; The world seeks to change from the outside inward, the gospel of Christ seeks to change the individual from the inside outwards. This is a simple, but elegant and powerful concept that I have been pondering over since Sunday. Dark Horse out.... |
| 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 | | 6.00 | 1.00 | 2.00 | 1.00 | 10.00 |
| Progressive road run with quick rest breaks at traffic lights occasionally. Just plain fun to run wild once in a while. Legs feel pretty good even after Saturdays long run. 10 miles total with 4 faster miles at 80-97% mhr. Stretching afterwards. |
| 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-medium ten miler tonight on the trail. No time taken, just enjoyed the run.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy miles on 7th east this evening. Felt tired at first but then strong after warming up for a couple of miles. 60-75% mhr approximately at 104-136 bpm. 7:30-6:00/mile pace. Aerobic base fitness is getting awesome considering the mileage. Hmmm... Not sure what to think about these results lately, but I'll take it at face value until proven differently in a race or time trial. 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy total today at 60-70% mhr up Bell Canyon road and then a mile at 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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No run after work tonight, instead we went out to celebrate Ian's 6th birthday.
Happy Birthday Ian... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Heart of Holliday (3.1 Miles) 00:16:48, Place overall: 10, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Tough field this morning and not training at the same level last year brought me down in the rankings this time. Oh well, life can be a tricky balance sometimes between work, family and hobbies. I'm still happy with the result even though I went out a bit too agressive and then died at mile 2. This was where the lack of overall mileage and intensity really showed up in a big way. Sasha surprised me after mile 2 and passed me right before the big incline and opened up on me. I was able to reclose on the hill and get within 5 sec but lost him at mile 3 on the last .2 mile stretch and he reopened 10 secs on me. Oh well, maybe next time... |
| 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 | | 16.50 | 0.00 | 0.00 | 1.50 | 18.00 |
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Went for 13 miles earlier today and then decided to also run with my group this evening for some more miles. Gave them a workout of 3x 1000 meter reps with 800m jog rest. Put in a faster 400m rep to give a bit of a mental break and then continued on. Wanted to do more but pushing things in the heat this early in the season didn't make sense to me. Especially when they have Wasatch back relay this weekend. I could have used 200s I suppose, but I generally like to save those during the peaking period right before a major 10k or even marathon.
Later we had a discussion that kind of took off on a tangent but was interesting nonetheless. It was about the difference between one's LT and VO2 max. It later branched off into a discussion of running economy and how your running form plays a major role in it's makeup. It's a difficult subject to explain adequately in a few minutes but I think they they got key elements and points. You guys did really well tonight in spite of the heat. Good job..
Oh yeah, we also discussed diet tonight. You guys wanted to know what my diet is like? Well ok, ok! I know I'm not the healthiest eater in the world but I think I do pretty good in most cases. Most of the time.. Tonight my wife Kim made us pork chops with apricots and glaze topped with sides of brown rice and broccoli. The apricot glaze was awesome... 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I almost don't want to categorize these as easy miles per say, mainly because it was almost 100 degrees F when I ran them. All on hilly terrain too. Sego Lily and 2300 east route with 15 miles total distance. I need to cycle back up to my previous mileage levels as close as possible but I am not sure whether to stick to the ten percent rule. It's important when venturing into new mileage levels, however I know I can handle the mileage as I've done it before. It's just the heat amongst a couple of other new variables I'm not sure about. Well, I'll keep the pace easy most days and focus on distance for a while until I'm sure I can tolerate the mileage safely. 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 | | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
| Ten mile progressive run on the treadmill this evening. 1-2% incline with the last 4 at 5:30-5:45/mile. 80-85% mhr. Very little time today as I had to get out quickly and do some more work on the motorcycle. Today I was replacing a generator cover and bar ends, however I still have more expensive parts to order and put on unfortunately. I shudder at the thought of what it would have cost to have had it done by the dealer though. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run tonight. Felt like I was jogging until toward the end of the run when the heat started to catch up a little. Went sub 5:30 on some stretches. Getting stronger and I can feel it especially in my quads going uphill with higher knee lift. Draper-Draper parkway trail and back. |
| 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 | | 128.50 | 12.00 | 16.00 | 5.50 | 162.00 |
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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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