| 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 | | 201.50 | 55.20 | 14.00 | 3.11 | 273.81 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM-6 miles easy. No watch. Gordon ave/ Rail trail.
PM-Easy 5 miles./ No watch. Up Antelope out and back. Cut it short because I was worried about the lightning becoming more and more intense with the rain. Yeah right, it all subsided when I made the turn for home. Go figure...
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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 | 10.00 | 0.00 | 20.00 |
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AM-16 miles with 10 x 1 mile very hard in the middle with 2 min recovery running. Probably a little too hard because their was some blood in the urine later accompanied by some heavy legs and muscle stiffness. Need a nap now..
16 miles total. No splits just ran by the interval timer. SR-183/US-89 out and back via Gordon ave and Antelope dr. Late morning run.
PM-Easy 4 mile recovery on the treadmill at 7-8/min/mi. Did some heart rate sampling with 7/min pace around 118-124 bpm. Needed a softer surface anyway after all the pounding this morning:)
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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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AM-10 miles easy. Feeling a little beat up and tired at first this morning however things improved quite a bit after mile 3-4.
10 miles total up SR-173 out and back from home. No watch just jogged/ran easy depending on how I felt.
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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 6 miles. Rail trail. No watch.
PM-Easy 4 miles/ 7:10/min pace avg./ trail loop.
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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 at 6:40-7/min pace. Gentile out and back.
PM-No run a but a pretty fair amount of time on the bike going to and fro so to speak. (errands because it saves on gas money.) | |
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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 | 3.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 4 miles at 7-8/min pace. Rail trail. PM-Medium-Easy 6 miles on Gordon/Antelope route. Steady state effort at 75-85% for 3 miles.
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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 4 miles 7-7:30/mile pace. loop course.
PM-Easy 6 miles with a few pickups in the middle. Rail trail out and back. | |
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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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| | Race: |
Layton Classic 5k (3.11 Miles) 00:18:02, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.11 | 7.11 |
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A decent race with a decent time today. Spoke with Ben Van Beekum about our efforts before and after. He took 1st in the 10k and is truly a class act for a runner and has some of the smartest and most consistent training on the blog I believe. Jake Krong smoked the 5k in 15:19 I believe and on an honest course to boot. I took 5th overall and 1st for my age division.
There is work to be done for sure and some modification of my training, but it was a fun and well organized race and it gives me a base to work from for the next year. I will get faster but I just need to stay the course as Dick Beardsley would say...
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 12 miles recovery pace. 7:45-8:30/mile with 10 run between 7:45-8/min pace. Rail trail/5k Classic loop. I think I might do the loop as a time trial once per week to chart my progress. Read the "Let's Run" article called; "Overtraining 101" and along with yesterday's results, woke me up to reality.. | |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM-4 miles easy. no watch. loop course. PM-7 miles easy. 7-8/min/mi. Hillfield road out and back.
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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 4 mile wake up jog this morning. loop course. 60-70% mhr.
PM-Easy 6 miles on the Rail trail loop extended. Cardio wise I feel fine but the legs are still somewhat tired. | |
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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 mile jog. loop course/extension. It's frustrating not being able to go to TOU this year but my fitness is just not there to run a good one yet. It's been a tough year and today I've decided is dedicated to just looking at small personal victories and not looking back to what was. Or what might have been perhaps.
PM-Easy 5 miles. loop course/extension. Easy ride on the bike also running errands.
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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 |
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PM-Easy 4 miles today. 27:16. loop course. Just one easy run today to try and give the body a little extra rest.
Did some reading about the Maffetone method last night and the 180-age formula. It also called for building a pure aerobic base block before any kind of speed work taking place during training. Even up to six months if necessary.. The case for it is that any work done beyond that range quickly shifts into a high anaerobic state. This in turn would inhibit the production of aerobic enzymes and prevent progression of the maximum aerobic pace. I have plenty of speed it seems, so I wonder if now may be the time to start that phase and just forget about racing until next year. | |
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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 4 mile jog before work. 65-70% mhr./loop course./
PM-Easy 6 miles after work. Greater loop course./extension. 65-75% mhr.
Legs are starting to wake up:) | |
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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 | | 11.00 | 6.00 | 0.00 | 0.00 | 17.00 |
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AM- 5 mile wake up run. 7-7:30/mile pace. Antelope out and back. Beautiful morning with a nice cool temperature and early morning light over the mountains. Days like this make it worth it:)
PM-12 miles/ Antelope/ SR-193 out and back. Just ran by effort and feel. | |
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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 |
| Taking Sunday off today to fully dedicate and re-focus on what's really important to me. |
| 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-No run this morning. Body felt like a truck hit it, even after 9 hours sleep which is also unheard of. Really strange because that is not how I felt yesterday. I only hope I'm not coming down with something but with all of the mileage, stress, uncertainty and worry about the future lately I wouldn't be surprised. Try for a lunch run later today at work maybe. PM-13 miles after work. Felt much better on the run today and most likely because I'm finally catching up on sleep and recovery. All in all a really great run today.. 7-8/min pace with some faster pushes in the middle. Antelope and SR-173 out and back. 1:32:15.
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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 |
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Easy 6 miles recovery. / 6:40-8/min pace./ loop/extension. 65-75% mhr. Overall health and fitness is getting better along with sleep lately. I think one run a day should be about right as long as the duration is held up for at least an hour every day on endurance runs.
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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 | | 19.00 | 6.00 | 0.00 | 0.00 | 25.00 |
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AM-16 miles out and back./Antelope/ 6 at MP effort. 70-85% mhr.
PM-9 miles medium effort. 70-80% mhr. Syracuse/rail trail out and back. 6 miles at 75-80% mhr. Felt really great on these two runs today:) But not having to be on my feet all day today probably helped a bit though. | |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles recovery. 7-8/min pace. /Main/SR-193 out and back. | |
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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 | 4.00 | 0.00 | 10.50 |
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AM-Easy 4 mile wake up run/jog. 65-70% mhr. Rail trail out and back.
PM-6.5 mile fartlek workout at lunch time. Antelope out and back.
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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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6 miles after work./ Main loop plus extension. 65-75% mhr.
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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. |
| 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 |
| PM-Easy 6 miles. Rail trail and Main street. No watch. | |
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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 |
| AM-Easy 5 miles. Main/Antelope Dr. Rainy at the end of the run, but it felt good nonetheless. | |
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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 | 4.00 | 0.00 | 0.00 | 7.00 |
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AM-7 miles. Antelope out and back. | |
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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. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Took it off and did other things instead. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Race: |
Layton Marathon (26.2 Miles) 03:06:34, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
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Another dissapointing race.. But I refuse to let this put me down. I suspect a combination of being aerobically deficient, age, and possibly some underlying issues that are still lingering such as anemia, liver health and hematocrit levels. Getting back to full health and speed is taking longer than I thought. Getting in to see the doctor next week so hopefully I'll get some answers soon. The good news is I don't feel beat up physically unlike other races in the past. I finished it though and that was after all the really true test for me on this one:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 201.50 | 55.20 | 14.00 | 3.11 | 273.81 |
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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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