| 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 | | 304.30 | 25.40 | 24.00 | 0.00 | 353.70 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-4 miles easy. Loop course.
PM-8 miles on Antelope out and back. 70-75% 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM-Easy 4 mile wake up jog/run. 65-70% mhr. Loop course.
PM-10.3 miles 70-75% mhr. Up to 80% mhr on the last 3 miles. Antelope/Fairfield out and back.
On a side note the NYC marathon was cancelled for the first time in it's history due to Hurricane Sandy. It should have never been even considered at this point IMHO... | |
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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 |
| PM-8 miles after work with some easy pickups toward the end. 70-80% mhr. Antelope/Hillfield road. | |
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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 | | 12.20 | 0.00 | 6.00 | 0.00 | 18.20 |
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AM-Solid 6 mile tempo run at HM pace down SR-193/Hillfield/Antelope Dr. 13 miles total with a 1 mile jog cool down. No time just went by effort. I think I like this Daylight Savings time thing after all as I hate getting up early.. I just don't run well at all around dark o'clock in the morning for some reason and those of you do my hat is off to you.
PM-5 miles this evening. Antelope/Main loop. | |
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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 | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
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AM-5 mile wake up run. Loop course extended. Gotta love this weather lately:)
PM-7.2 mile jog this evening. Gordon/Main out and back. | |
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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 | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
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AM-4 mile wake up jog. Gordon/Main out and back.
PM-6.5 miles. Rail trail/Main.
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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 |
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AM-Easy 5 mile wake up run with some pickups toward the end to get the body ready later for this afternoon. Loop course.
PM-No run. Too many errands and things going on today. Just as well anyway as I need keep building my base period slowly and not peak too soon.
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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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM-10.3 miles up Antelope/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 | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
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AM-6.5 miles. Gordon/Main extension. Windy and snowy this morning but only the toes suffered a little this time as I ran in an older pair of racing shoes. One of the drawbacks of training in racing flats, however I would still rather have them over trainers any day. I just seem to run so much more efficiently and smoother in them.
PM-10.7 miles after work. Snow and wind again but I refuse to make a long term relationship with the treadmill this winter. I never seem to get the strength from training on one as I do on the roads and the hills. Besides it saves money on monthly gym fees.. |
| 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 | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
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AM-Easy 4 mile jog with some pickups in the muck. Gordon/Main out and back.
PM-Easy 5.4 miles. Loop course/Gordon ave ext. Tired tonight but the run felt good though.
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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 | 0.00 | 6.00 | 0.00 | 13.00 |
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AM-13 miles with 2X3 miles/2min easy. Antelope/SR-193.
PM-No run. Rest is good:)
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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 | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
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AM-8.2 mile jog/ Loop/trail extension.
PM-7.4 miles easy from work./ Main/Antelope east. | |
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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 | | 16.70 | 0.00 | 0.00 | 0.00 | 16.70 |
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AM-Easy 7.6 miles on the rail trail.
PM-Easy 9.1 miles. / Main/Antelope east./Gordon Ave towards Syracuse. Picked up the pace at different points for turnover and form work. | |
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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 | | 6.60 | 4.00 | 5.00 | 0.00 | 15.60 |
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AM-15.6 miles with alternating mile efforts. Overall a tough workout to run with the long gradual elevation climb and most especially in winter clothing. Just glad to get this beast done.. Up towards US-89 via Gordon ave/ Main/Antelope/SR-193 and back home.
PM-No run. Took the night off to eat, watch tv and just plain relax tonight.
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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 | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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AM-Easy 4.2 miles trail/Gordon ave. PM-Easy 6 miles. Main/Antelope Dr/Hillfield/Gordon ave. Inspired by Jake K and Adam W, I am now a commute runner. And I will tell you this is really the way to go. Even in spite of the strange looks I get at work:)
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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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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AM-Easy 10.1 miles. Gordon/Main/Antelope ext. PM-No run. Rested tonight instead.
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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 | | 6.40 | 0.00 | 4.00 | 0.00 | 10.40 |
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AM-6.4 miles with 4 miles of AT running. Gordon Ave /2200 w /Antelope Dr.
PM-4 mile jog. Main /Gordon ave. Would of went more however my stomach drove the legs 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 10 miles with pickups out and back today at just under 7/min pace avg. Stopped for java after a warm up and then made the climb up Hillfield and SR-193. Turned just before Fairfeld and ran a short fartlek run in the middle for turnover and form practice. 1:09:42 total time. PM-No run. Cutting back to 70-75 miles this week.
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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 | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
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AM-Easy 6 miles. (42:35) total time. Gordon/Loop extension Switching to a hard copy journal now to record all of my workouts.
PM-4.6 miles easy. / rail trail./ 7-8min/mi.
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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 | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM-Easy 5 miles. / Gordon loop ext./ No watch./ PM-Easy 5 mile jog./ Getting really dark even before I get off work now and there are so few street lights around here for some reason. Time to break out the reflection suspenders and vest now otherwise I'll end up being road kill for sure.
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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 | | 14.40 | 4.00 | 0.00 | 0.00 | 18.40 |
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AM-Easy 12 miler up to SR-193 out and back. 7-8/min pace. Nothing hard as this is an easy recovery week.
PM-Easy/medium 6 miles. Loop extension. 6-6:30ish pace in the middle.
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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 | 7.10 | 0.00 | 0.00 | 13.10 |
| AM-Easy-medium 13 miles with the last 7 at MP around 6-30ish depending on the terrain coming back down. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM-Easy 10 mile jog ran as 3 plus 7 miles after a brief stop for a snack. Antelope then down SR-193 west 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 | | 7.00 | 6.30 | 0.00 | 0.00 | 13.30 |
| PM-Easy/medium 13 miles with 6 at MP. No watch this time so as not to push the pace. Just let it come to me on this one. 10 strideouts afterwards. Felt really good on this one also:) | |
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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 |
| Took the 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 |
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AM-Easy 6 miles. /Antelope loop extension./ 7-8/min pace.
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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 |
| AM-Easy 6.5 miles./ Antelope loop extension./ 7-8/min pace. | |
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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 | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| AM-Easy 12 miles./Gordon/Main/Antelope/SR-193. 7-8/min pace. Very easy today even though my legs wanted to just tear it up 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 | | 12.80 | 4.00 | 3.00 | 0.00 | 19.80 |
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AM-6.2 miles with the last 2 at 6:35 and 6:10/mile. Gordon/Main out and back. PM-13.6 miles with the last 5 alternating at medium-hard effort. Left the watch at home and just went by effort and intensity this time. I was kind of surprised by this run because in the beginning I was really not wanting to get out after having a rather long day and especially right after work. So a little tired at first, but I took a longer and easier warm up and by mile 4 I knew that I was probably going to have a pretty decent workout.. Another solid distance run in the bank:) Gordon/2200 west/Antelope/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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
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AM-Easy 10 mile recovery this morning. Rail trail/Main St. 7-8/min pace. Tired in the sleep department but otherwise felt ok. PM-Easy 5 mile jog in the rainforest. And of course it stopped raining once I was over the bridge and almost home)- Loop course/extension. 7:30-9/min pace.
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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 | | 304.30 | 25.40 | 24.00 | 0.00 | 353.70 |
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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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