Hurry up slowly..

Draper Days

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSteve Ash's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2006200720082009201020112012201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

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:

 

    
 

 

 

Miles:This week: 23.50 Month: 23.50 Year: 235.70
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
192.5047.2013.003.00255.70
Saucony Kinvara 3 Miles: 185.00Skechers Go Run Miles: 12.50Saucony Fastwitch A-5 Miles: 44.00Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

AM-13 miles with strides on the grass afterwards.

PM-No run tonight. Got home late from work and had stuff to do around the house still.

Saucony Kinvara 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-8 miles easy. No watch.

PM-7 miles easy. No watch./7th Parkway trail.  Late and tired..

Skechers Go Run Miles: 8.00Saucony Kinvara 3 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.200.000.0016.20

AM-Easy 5 mile wake up run to loosen up a bit. 7th/9400s.

AM2-Hydrated, warmed up for a mile and then did a tempo run on the treadmill for 10.2 miles at MP to just slightly faster than MP.  Good run and feeling strong overall but I could feel the higher mileage in my legs from previous days. Hopefully I'll have enough in the tank for an AT run on Saturday.  / 11 miles total with warm up. /  Ran all of my mileage this morning on two seperate morning workouts because I have a fun busy day ahead with my boys. 


 

Saucony Fastwitch A-5 Miles: 11.00Saucony Kinvara 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles.

PM-No run.

Saucony Kinvara 3 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

AM-Easy 4 miles. 7th/grass field. (7:24 avg)

PM-Easy 4 miles with one pickup mile at the end. (6:49 avg)

Saucony Kinvara 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.007.000.000.0024.00

AM-Long Run up and down Provo Canyon with Sasha and Chad R.  The run came to about 18 miles total with 7 miles at MP.  Decided not to do the entire 10 miles with Sasha because of sleep issues, higher mileage fatigue and a low gas tank.  Avg pace down the canyon for the tempo was 5:55/mile according to Garmin.  Somewhat pleased with this run with things being as they were today however it's time to cut back the mileage and freshen things up a little.

Afterwards I spent some time on the computer with Sasha learning as much as I could absorb in an attempt to begin doing some programming in PHP.  Fascinating stuff but somewhat daunting in nature as the learning curve for me right now is still kind of high. Very much looking forward to being able to do more of it though.

PM-6 miles easy shakeout- 7:46/avg. 7th east/9400s west.

Saucony Kinvara 3 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles recovery total today.  7:30-8/min pace.

Saucony Kinvara 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM-Easy 4.5 miles/ 7-7:30 pace.  Legs felt rather heavy today.

PM-Easy 6 miles on the treadmill. (45:19) A little better but keeping it slower this evening.

Saucony Fastwitch A-5 Miles: 6.00Skechers Go Run Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

AM-Easy/medium 5 miles this morning. A little better this morning but a good taper is definitely in order.  Saw some bare chested guy moving down 7th at a pretty good clip. Caught up to him and and held pace for a bit before turning for home. If that was his daily training pace I wonder what  his speedier runs are like!

PM-No run instead worked on some other things on the honey-do list.

Saucony Kinvara 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.004.000.0017.00

AM-Mid long progressive run 13 miles with 4 at MP progressing to LT effort for 4 more miles. Going by effort and intensity and trying not to focus on any specific time. Not feeling sharp but not feeling flat either so a bit of an improvement again which is where I want to be at this point.

PM-4 miles easy jog on grass.

Saucony Fastwitch A-5 Miles: 8.00Saucony Kinvara 3 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.002.000.0010.00

AM-10 miles on the treadmill progressive again.  The 80 % mhr turnpoint felt like it was at about 10.3-10.5 mph.  Next time I'm going to take an HR monitor on a workout like this one.  Overall I felt really strong and confident about this workout especially after doing a hard day yesterday.  Double hard days work well for me if done right and it feels like I'm getting stronger now over time.

PM-No run tonight. Short recovery jog planned for tomorrow.

Saucony Kinvara 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.002.000.0010.00

AM-4 miles with a pick up in pace.  No time. 7th east out and back  So much for a recovery run..  Felt good this morning so I went with it. 

PM-6 mile progressive run on the T-mill.  (34:56) .5-1% incline.  Keeping the intensity up a bit higher this week while cutting back volume. Hopefully this will bring me to a peak by the 24th.

 

 

Saucony Fastwitch A-5 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

AM-12 miles total. Took it into the gym for 6 miles to take off some of the impact and then ran home.  Kim took care of my my legs for me after and massaged out some really tight areas.  So grateful for her small acts of kindness like that:)

PM-No run. At work until after nine bells tonight and all I could think about was hot food and some sack time..  I wanted to be around 70 ish miles for the taper this week anyway.

Saucony Kinvara 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 8 mile jog today on the JRT this morning.  Forgot how much I really liked this trail. Now for some smoked BBQ and the more fat on the bone the better:)

PM-Easy 4 mile jog with some pickups for turnover at the end.  Legs are a bit better than this morning but still heavy.

Saucony Fastwitch A-5 Miles: 4.00Saucony Kinvara 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Just getting in one today for some exercise..

Saucony Kinvara 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.001.000.0010.00

AM-Easy 5 miles on 7th and the parkway.  Last 1 at 6:05/mi. 

PM-Easy/Medium 5 miles after work with pickups in the middle. 

Saucony Kinvara 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

AM-Easy 5 miles on the T-mill with the last mile run at 6-6:10/mile. 1.5% incline.  (33:16)

Saucony Fastwitch A-5 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

AM-Progressive run with pickup in pace at the middle.

PM-Busy tonight with the meeting and errands.

Saucony Kinvara 3 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 8 miles at 7-8/min pace.  7th and parkway out and back.

Saucony Kinvara 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Race: Draper Days (3.107 Miles) 00:17:09, Place overall: 16, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

AM- I had a good race today and it was another small improvement for me however reducing the overall mileage lately has definitely helped.  The flip side of the coin is that I got some nice hamstring strain attempting to get out of a rather narrow starting chute. This was in order to get a good clean break away and it cost me.

PM-Went for a jog to get to see if this might improve warming into things.  It did but only a little and that has me nervous about this upcoming marathon on the 24th.  Totally debating about whether to just call the show on this one.  Small issues like this over 26 miles can be just disastrous.  All I can do now is pray that this recoups somehow and does not get any worse..

Saucony Kinvara 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today just rest and focus on other things today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

Went for a short run on the treadmill to test things out and slooowly... warmed into a faster pace until I reached 11 mph and then backed off.   Stiff and a bit sore and once warmed up it seemed ok but it's still not 100 percent of course.  This is a tough call as I have worked so hard to get to the line with a good degree of fitness.  I feel pretty sure that if it wasn't for this I would have had a good chance to have possibly gone sub 2:40 tomorrow.  There is the possibility of maybe moving down to the half or the 10k however...  We'll test that out tomorrow and make that decision hopefully.   Some race miles are better than none right?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy 2 miles this morning.  Warmed up slowly from a jog and still felt a lot of tightness and some irritation all the way up to the piriformis.  After some prayer and talking with my wife this morning I came to the conclusion that it would just be too risky to do this at any distance. Feeling rather bummed about this but I guess it's a natural consequence of our sport sometimes and especially as you get older.  With all things being said I want to be in this for the long term and so I think I'll sit this one out.   Good luck to everyone who is running tomorrow.

Saucony Kinvara 3 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

Woke up early this morning and went to the D-News event to cheer some folks on in the half and then proceeded up the course to help pace Sasha to the finish.  Glad to see him get second place and in the money.  A little tight and sore afterwards but nothing that wasn't manageable with some IB and some heat.

Saucony Kinvara 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 mile recovery jog on the treadmill at 7:30-8/min pace.

Saucony Kinvara 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just on easy 6 miler today with some improvement but still somewhat sore on the upper end of the hammy.  7-7:30/mile pace.

Saucony Kinvara 3 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles today. Things are tight and sore still.

Saucony Kinvara 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took today off generally took it easy.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Same as yesterday and veery.. slowly it seems to be improving.  Nothing like an injury to put things back into perspective.  As I get older I am understanding more and more the role that age and genetics plays into the running performance equation.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles at 7-8/min pace. Still tight and inflexible but not giving up in getting back to 100% eventually.

Saucony Kinvara 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy wake up run. 4 miles. - (28:35)  Tight this morning in the hamstring still but at least it's not sore.  I've noticed that even though taking a complete day off is good for recovery I am so incredibly tight if I do.  A short slow run yesterday seemed to improve overall flexibility yesterday and today and at this stage though I guess it only makes sense.  Aerobically things are still in really good shape even though the body feels like it's in hibernation mode..  Another good point against long tapering perhaps.

Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
192.5047.2013.003.00255.70
Saucony Kinvara 3 Miles: 185.00Skechers Go Run Miles: 12.50Saucony Fastwitch A-5 Miles: 44.00Brooks T-7 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements