| 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 | | 120.00 | 2.00 | 0.00 | 0.00 | 122.00 |
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| Saucony Kinvara 4 Miles: 26.00 | Brooks T-7 (used) Miles: 14.00 | Brooks T-7 Miles: 82.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles on the treadmill and then over to the machines for some light hamstring curls and leg press. Not a lot, just kept it at 2x12 with light weight. I did notice however in a dramatic way that my quad to hamstring strength ratio was pretty high even considering the high hip and hamstring strain I have been experiencing lately. Left side is actually pretty much pain free though today. It's the right side (the compensation injury side) that I could feel some strain still. A real pain in the butt so to speak... Man I hope I can figure this out soon and get recovered because my fitness is slipping by the day. I'm not one of those runners that can maintain fitness on a few workouts per week. I lose it pretty fast if I fail to keep my overall mileage up.
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| Saucony Kinvara 4 Miles: 4.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off by choice.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles at 8-7:30 pace. Stiff but loosened up very gradually.
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| Brooks T-7 (used) 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 mile jog. No watch. Mainly crunces and body resistance work with incline crunches and pushups. Upper body needs a lot of work..
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| Brooks T-7 (used) 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles at 8-9 min pace jog with no weights today.
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| Saucony Kinvara 4 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 no watch back and forth from the gym. Upper and lower body weight work. Wow the hamstring to quad strength ratio is just pathetic. Quads are soo much stronger.. To be expected though so kept the weight very light and the reps high.
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| Saucony Kinvara 4 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles at 8-6:45/mi pace. Weight work on chest and biceps. 2kcal breakfast consisting of toast and chocolate milk afterwards. Slowly but surely I'm able to somewhat increase range of motion and pace allthough anything past 7/min miles today was kind of a strain.
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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 |
| Easy 4 miles at starting at 8/min pace progressing to 6:40 for the last two. No weight work. Just a short workout early this morning before church.
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| Saucony Kinvara 4 Miles: 4.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Taking care of errands and spending time with the boys.
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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 mile jog. Weight work with biceps and abdominal area. Lots of easy stretching also. Not sore, just not loose with good range of motion. Anything over 7/min pace and you can feel the strain.
I'm debating on keeping a food diary to keep track of what I'm eating. Just not sure of having it on here being public and all. My diet isn't always top notch.. However I have to track calories somehow because the goal is to put on some weight. Is that even possible for 140 lb former 2:25 guy? A friend of mine who is way into bodybuilding has beeen trying to convince me otherwise. He's always telling me; Kill the cardio Steve! You are not going to get anywhere weight wise if you keep going on that hamster wheel. I shudder at the idea but maybe he's right who knows.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles outside. Pushups and crunches after.
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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 | 2.00 | 0.00 | 0.00 | 6.00 |
| Easy-medium 6 miles on the treadmill at 1.5% incline. Last 2 miles at 6:30-40/mile pace.
Weights-
Seated leg press-3x12 @150 lbs. Getting used to just doing it..
Incline bench- 3x12 reps @ 50lbs.
Rows-3x8 reps @ 25lb dumbbell.
Diet-
Br-Half gallon choc1% milk/banana.
L-Arctic Circle 2 cheeseburgers small fry/coke. A rare treat..
D-Baked chicken/3 ounces/potato salad/2 scoop. Need more produce in the diet..
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy 6.5 miles on the treadmill.
Weights-
Pullups-3x10
Overhead press-3x10 reps. weight?
Dumbell curls-3x10 reps at 20-25 lbs.
Br-3 oz chicken/potato salad/banana.
L-More leftover chicken into tortillas./apples.
S-Large Wendys frosty/vanilla./peanut butter jelly sandwich.
D-Chicken/rice.
Sn-1 whole package fudge stripe grahams..
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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 |
| Easy-medium 6 miles treadmill flat. First 3 at 8-7:30/mi. Last 3 miles at 6:40-7/min pace. Definitely some major recovery injury wise but I don't want to push things.
No weights.
Br-Banana/blueberries. Large glass milk.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Decided to take today off and focus on other things including scripture study and specifically the Book of Mormon. It's been a long time since I've read it cover to cover and I felt it was time now to do so again. Most especially since I have been investigating another church I feel it's only right to do so. Trying to find the truth in testimony lately has been like the old cliche of "finding a needle in a haystack". Regardless, one thing I do know is this, Jesus Christ is the son of God and is the way and the light. It's not something you can prove empirically to oneself, only spiritually. This my simple testimony this morning.
Congrats to everyone who ran Utah Valley Marathon and Half. Hope everyone had a good time.
Br-Banana/Milk.
L-Golden Corral- Plate of Broccoli salad/spinach greens 2 deviled eggs. 2 4-5 oz steaks/2 plates of sweet potato pie/stuffing/rolls/3oz Bourbon street chicken. No dessert..
D-2 cheeseburgers. 8 oz of dried fruit and trail mix.
Sn-1 large Hershey chocolate bar.
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM-4.5 miles 7th east loop. No time. Injury has improved but there is something nagging and lingering about it that I don't like so I made the appt with TOSH. I've got to figure out this pattern and get back on track somehow.
Br-Cereal/oats.
L- 1/2 cup Blueberries/3oz turkey/4slice french bread./milk.
Sn-1 cup dried Tropical mix. 1/2 package fudge stripe cookies.
D-Ravioli/large Colossimo Italian sausage. (my favorite sausage:) 3 breadsticks./Green pepper salad.
Sn2-Banana/milk.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(8) |
| | 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 pace or time taken.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Still pretty tight this morning.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, mainly travelled to Portland and stopped along the way at Multnomah Falls and my favorite hole in the wall in Portland for Chinese eats. The family was a bit wary at first when I took them there but were soon glad that they trusted the old mans judgement. Later on we hung out at Powell's bookstore, (probably the largest new/used book store in the US..) You know it was the kids in the end we had to pry out eventually not me. They are becoming quite the book worms and that people is just fine by me. Anything but Nintendo gameboy..
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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 |
| Finally arrived in Newport, Oregon and checked into the condo. A sweet piece of property which sits right on the beach overlooking the rocks and the harbor seals. My wife has a friend at work who was very kind and gracious to let us stay at this property. This is the first real vacation we had in a very long time.
Off to go run the coast highway..
PM-Easy 4 miles up hwy 101 and back. Very cool even though I didn't see much after the sunset.
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| Saucony Kinvara 4 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Originally I had listed this as a travel day but because of our hectic schedule I didn't realize I had entered onto the wrong date.
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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 |
| AM-Visited the tide pools again and checked out all of the little creatures who reside there including anemone and small crab. What a place, there is nothing like the ocean to make you appreciate the incredible diversity and amount of life on this planet. Later on we tramped into Lincoln City and Depoe Bay. Did all of the tourist things including the large number of eclectic shops and even a wax museum! Bought me a black leather cowboy hat.. Later on it was down to the beach and to break out the kites. Whew!! It was a really full day.. PM-Managed somehow to get 6 miles in on the coast highway at sunset. Wow.. I really wished I had a camera on me because it was particularly awesome in it's shades of red and gray. One these days I'll get savvy enough to get a good smart phone like my wife's to take pictures and post. (I'm kinda cheap AND poor..) Tomorrow however I may attempt to wander more and run the beach. I've been told to the south of us it's not quite as rocky. So until tomorrow, ciao all.. | |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-16 very rolling miles on the Pacific Coast highway. As long as I kept the pace slow things were fairly comfortable in the injured upper hamstring area. One word for it. Breathtaking..
Afterwards listened to the Mozart piano concerto #1 while relaxing and watching the waves crash onto the beach.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Went crabbing with the family and dragged home probably at least 20 lbs of red and dungeoness crab. The size and number of them for this time year was pretty amazing. Wow..
PM-Easy 4 mile recovery jog on the lower beach road.
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| Saucony Kinvara 4 Miles: 4.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-Easy 8 miles on the PCH out and back. Lots of fog but still beautiful out.
PM-Started a new book titled "Leadership and Self Deception" while out on the beach.
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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 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles on the Otter Rock beach road. Finally had my whale sighting after everyone in the family has seen them multiple times. Awsome run and I can hardly believe how the weather has held so well.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Busy unpacking and re-organizing.
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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 | | 120.00 | 2.00 | 0.00 | 0.00 | 122.00 |
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| Saucony Kinvara 4 Miles: 26.00 | Brooks T-7 (used) Miles: 14.00 | Brooks T-7 Miles: 82.00 |
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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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