| 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 | | 263.50 | 35.00 | 27.00 | 3.00 | 328.50 |
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| Saucony Fastwitch A-5 Miles: 81.00 | Skechers Go Run Miles: 18.00 | Saucony Kinvara 3 Miles: 181.50 |
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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 | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 miles treadmill with a pickup in pace to 6:10/mi 1.5% for the last two miles. (38:24).
PM-Easy 6 miles on 7th out and back. No time taken.
The wife put on the the movie "Miracle" on TV. I think I'll give it a go tonight on recommendations from people. Looks good..
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| Saucony Fastwitch A-5 Miles: 12.00 |
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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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| | 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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Easy 9 miles at Liberty park on the woodchips with Adam and Josh E on the blog. Great brunch run with some good company and some soft surface easy running on the legs. Afterwards I stopped off at Dee's and had a huge Lumberjack breakfast then afterwards took a long nap after all those hotcakes and syrup kicked in:)
Taking a cutback this week in training to recover the legs.
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| Saucony Fastwitch A-5 Miles: 9.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mile jog on 7th out and back. No time taken. |
| Skechers Go Run Miles: 5.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just another easy 5 mile run but a little quicker than yesterday. - (34:07) 7th/Parkway trail out and back. |
| Saucony Fastwitch A-5 Miles: 5.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
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Easy 5 miles on the treadmill today with one mile at 5:39/ 1.5 % incline. HR and breathing effort at all speeds has come down a bit but anything faster than 10 mph seems a little rapid turnover wise.
On a side note I am running Utah Valley this weekend! Way excited to just be in it again.
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| Saucony Fastwitch A-5 Miles: 5.00 |
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| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy 5 miles out and back on 7th. (34:46) Last quarter at sub six pace. I pulled out the old Pegasus 27s that had only a modest amount of wear and ran in them today. Though they seemed overly cushioned at first, I quickly got used to the ride and by the end of the run I actually preferred them over my worn out flats.
Remembering D-Day today and all of the sacrifices and stories my Grandfather used to tell me about himself and the men he fought with as an airborne paratrooper.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 4 miles early this morning. (26:12) Threw in some faster stuff to keep the rust off:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Utah Valley Marathon (13.1 Miles) 01:17:04, Place overall: 13, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 13.00 | 0.00 | 16.00 |
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It was great to get out and test myself again after having some really tough setbacks in the past. All things considered this was a substantial improvement both in terms of performance and in health. Considering my last crash I was really unsure about my capabilities on the road as so much of the training I that I had undertaken previously had been done on a treadmill or just plain spotty due to layoffs caused by nagging injuries and life. In all reality I told Sasha that 1:18 was the target but secretly inside I thought if everything went really well a 1:16 would be the time to hope for. Turns out it was to be somewhere in the middle and so I'll take that and count it as a blessing and as a stepping stone for further improvement.
I know that my age is creeping up on me now, but I've seen some pretty incredible times come from some masters age group runners that give me optimism and that there may still be some fire left after all. I just need to take a more balanced and more broad approach to training. The key will be to find the optimal point and not the maximal one this time. Easier said than done for someone like me but hey there is always tomorrow..
Note-My watch time was somewhere around 1:16:54 but the official was at 1:17:04. Not sure why that is..
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| Saucony Kinvara 3 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy 15 miles long on the woodchips at Liberty Park. Bumped into James Moore and had some good company for the latter part of the run. Feeling like I ran a half marathon but other than that my energy levels were pretty good this morning. |
| Saucony Kinvara 3 Miles: 15.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 1.00 | 0.00 | 16.00 |
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AM-16 miles total with one reset on the treadmill. (1:44:08) This is a little ridiculous.. I shouldn't feel this good after a half marathon. I know about the post race high of sorts that runners get but I don't think this is it.. I ran pretty hard on Saturday however I just didn't have another gear and kept fairly similar splits effort wise while even negative splitting the last mile somehow. So.. I don't know what it is but it may be a combination of just needing some quality speed work and more time. Sasha also suggested part of the problem may be needing to do more race specific tempos on the road and less mileage in order to absorb the training better. I think it may be a combination of some or all of these factors.
PM-No run. Held back and rested this evening.
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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 | | 13.00 | 2.00 | 1.00 | 0.00 | 16.00 |
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AM-10 miles via 7th/13th east out and back. Very refreshing hot south south wind.. (1:11:29)
PM-6 miles progressive on the treadmill early afternoon with lots of stretching. (40:07) Ate four plates of Chinese afterwards and took a nap before work. Now that is what I call a power recovery routine.
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| Saucony Fastwitch A-5 Miles: 6.00 | Saucony Kinvara 3 Miles: 10.00 |
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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 | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
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AM-Easy 8 miles on 7th/Parkway trail out and back. Run felt ok but generally took it easy today at a jog pace. I just didn' t have much bounce in the legs as evidenced by a 1:17 quarter I threw in at the end. I felt like it should have been slightly under 1:15 or so.
PM-5 miles on the treadmill. - (33:18)
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| Skechers Go Run Miles: 5.00 | Saucony Kinvara 3 Miles: 8.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 1.00 | 3.00 | 15.00 |
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AM-9 miles with 1 min on 1 min off. Some off at 1:30. Just classic and simple Gerschler intervals. PM-6 miles progressive/treadmill at lunchtime. (40:18). Running a second strong aerobic run on tired legs supposedly I guess is better for adaptation if it's followed by a good recovery run the next day. More stretching and some time on the bike this afternoon to loosen up the legs.
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| Saucony Fastwitch A-5 Miles: 6.00 | Saucony Kinvara 3 Miles: 9.00 |
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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 | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 4 mile recovery jog. 7th east out and back.
PM-Easy 6 miles with a 2 mile pickup to MP. (42:19)
TM. Longer warm up than usual today.
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| Saucony Fastwitch A-5 Miles: 6.00 | Saucony Kinvara 3 Miles: 4.00 |
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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 | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 8 miles with a pick up in pace at the end. Parkway trail/9400s.
PM-Easy 8 miles with some on the grass to finish. 7th east out and back. No time taken.
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| Skechers Go Run Miles: 8.00 | Saucony Kinvara 3 Miles: 8.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Busy for a better part of the day helping some family members of mine move. Between that and coming down with a cold the last few days I was just not in shape to put much more in so I called it a day. I know when I get a cold bug during summer it's a clear warning sign to back off on the training.
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| Saucony Kinvara 3 Miles: 5.00 |
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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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| | 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/ 7th east 86th out/back. Feeling better but sluggish still. |
| Saucony Kinvara 3 Miles: 5.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very busy today out and about doing errands, home maintenance chores and just plain being sick. This somehow does not feel like a normal cold especially with the body aches, mild fever and the like. In the past I would have pushed through it. Not this time.. so definitely taking it easier this week on the training. 6 miles total. TM-(43:17) |
| Saucony Fastwitch A-5 Miles: 6.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles. No watch. Could barely get out out of bed to go run I felt so tired and congested. |
| Saucony Kinvara 3 Miles: 3.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles before work. Not much if any improvement. Just have to rest and wait it out.. I know I have the flu but it just doesn't seem like the right time of year. Viruses don't necessarily recognize seasons do they? Miserable.. |
| 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 | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
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AM-Easy 4 miles before work. A little better today but still pretty congested..
PM-10 miles with 5 at the end downhill at MP effort.
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| Saucony Kinvara 3 Miles: 14.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| AM-Easy 3 mile wake up jog before work.
PM-9 miles progressive on the treadmill. - (51:08) Not too shabby for an old guy just getting over the crud. It was all good until I hit 11.5 mph and then the cement truck pulled up..
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| Saucony Kinvara 3 Miles: 12.00 |
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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 | | 13.00 | 8.00 | 0.00 | 0.00 | 21.00 |
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AM-16 miles with 2X4 miles at MP effort. Not quite recovered from Saturday but still a fairly good longer run.
PM-5 mile jog recovery. Blustery and windy this afternoon so I mainly followed an east-west direction on 7800 s and then did a repeat out and back in order to try and keep the effort easy.
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| Saucony Kinvara 3 Miles: 8.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM-Easy recovery jog for 8 miles total on the treadmill. /7-8/mph. @.5%-1% incline. 2 miles very easy at 7.0 and then 6 miles at 8.0 mph. Felt really slow but I just kept telling myself that my legs will only thank me later on. PM-7 miles on 7th/Parkway trail out and back.
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| Saucony Fastwitch A-5 Miles: 8.00 | Saucony Kinvara 3 Miles: 7.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 4.00 | 4.00 | 0.00 | 20.50 |
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AM- Long Run for 20.5 with the last miles run at the gym to finish and lift some upper body weights. 2x4 miles with alternating miles of MP-LT running. 7th/13th east loop. The high mileage bounce is possibly starting to kick in because 6/min pace is starting to feel a little easier now at longer distances. I had to do this long run today because I have to work the weekend.
PM-No run this evening. Decided to just focus on recovering and do some stretching.
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| Saucony Kinvara 3 Miles: 20.50 |
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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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AM-Easy 5 miles recovery on the treadmill with a gradual warm down to walking speed for the last tenth of a mile. (40:11) 0-.5% incline. PM-Easy 5 mile recovery jog. Ran up to the playground and back with Aaron then jogged around the grass while he played for a while and after that extended out on the way back for another half mile to get about roughly 5 miles or so. Afterwards my son Aaron and I stopped into our favorite hole in the wall restaurant and ate to our heart's content and upon opening my fortune cookie I decided that I would actually read it's content this time; "Life is never more fun than when your the underdog competing against the giants." Considering the depth of this years competition and how much I enjoyed Utah Valley recently, it was a fun, but also a kind of eerily written fortune.
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| Saucony Fastwitch A-5 Miles: 10.00 |
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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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| | 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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AM-Easy 6 miles this morning. No watch. / 7th east/Parkway out and back.
PM-No second run today. Went out with the family for most of the evening.
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| Saucony Kinvara 3 Miles: 6.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 6.00 | 0.00 | 0.00 | 24.00 |
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AM-18 miles with alternating 5 min on/off at Easy-MP effort in the last half of the run. Headed out to Draper trail and then up and down Dimple Dell extension turning back for home. Found out yesterday that I did not have to work my shift until later this evening so I took advantage of the extra time today. A good solid workout with a fair amount of rolling hills and just enough downhill to work the quads without tearing them to pieces. Time for a huge nap.. PM-6 miles recovery run after work. (45:27) 7th east out and back. Almost talked myself out of this one but I'm glad I didn't. The run was relatively comfortable after a couple of miles into it. Still fatigued but better than I thought it would be.
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| Saucony Kinvara 3 Miles: 24.00 |
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM-Easy 8 miles recovery on the treadmill. (1:00:54) PM-10 miles out and back up 9400s bench area. No watch. Probably 90 degrees plus or so and its late evening.
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| Saucony Fastwitch A-5 Miles: 8.00 | Saucony Kinvara 3 Miles: 10.00 |
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| 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 | | 263.50 | 35.00 | 27.00 | 3.00 | 328.50 |
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| Saucony Fastwitch A-5 Miles: 81.00 | Skechers Go Run Miles: 18.00 | Saucony Kinvara 3 Miles: 181.50 |
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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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