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December 2006

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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: 0.00 Month: 0.00 Year: 212.20
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
262.0027.0017.008.00314.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

Warmed and gradually moved into pace for 3 miles. Ran 10mi at about 142-154 bpm,trying to stay at a medium hard pace. 3mi slow jogging at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 mi, south end today of the Jordan river trail with 8x1min pickups at 5k pace. 1 min rest. Good turnover practice for the legs. Gotta get to work though, unfortunately running does not pay any bills...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi on Jordan River trail. Easy 7-8min/mi. HR-118-132 BPM. Kind of lonely on the trail this morning, saw no one out here. I guess everyone figures that it gets to cold to train this time of year! On the other hand its like Lasse Viren would say, you must have SISU.

If you have it, you will do whatever it takes to succeed. If you do not have it,then you will just be another also ran...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy mi in Murray part on the Murray fun days 5k course. 60-70 percent mhr. 7-7:30 per mi.

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

5 easy mi around the neighborhood. 60-70% mhr 7-7:30 per mi. Did not have time today... Had an exam today for the union apprenticeship program and an on site interview.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 easy mi,6-7 at 75% mhr, 4-5 at 65-70%mhr.

Sandy and Draper mountain trail. Brr... cold this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

10 mi today along the Jordan river trail, 5:36-5:42 pace. Ran strong today, felt smooth.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

Ran 8 mi 2 mi of 1min fartlek with full recovery. Good leg turnover.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy mi today at 118 - 130 bpm.

Sped up on the last mi to 5:28, cooled down later.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run before work to prepare for the Christmas grind at Costco... 75-80 percent mhr for 5mi. West Jorban loop. Windy today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.005.000.0015.00

15 mi today. Draper trail. Tough A.T. with the cold and all. 5:38-5:45 pace. 154-165 bpm heart rate range.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mi easy pace. 60-70 percent mhr.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Ran 10 mi through to jordan river treatment plant. Very strong wind out to the plant. Nice on the way back though. Ran fartlek surges for most of the run. Got test back from the doc. Low hematocrit. Bummer! He recommended supplements and a better diet. So instead of Costco Polish sausages I had sushi and mandarin oranges for lunch yesterday. Not bad I must say...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 mi run Jordan River trail.

70- 80 percent mhr. Last 3 mi at 6:30-6:40/mi. Windy again today going out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.004.000.0017.00

Ran up Traverse Ridge road via the out and back way. 3 mi through the Draper trail.

Tough run with those canyon winds going up Traverse lane... 4 mi mild tempo at 5:57-5:40/mi coming down the Draper trail to 7th East. 75-85% mhr for the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 easy mi today. 65-75 percent mhr. Cold this morning...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 mi easy slogging... Wow! Look at that snow this morning!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi very easy today. Too much ice and snow today. Sandy and Draper loop. 65-70% mhr

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy mi today with Ted And Sasha. Easy except for falling on the ice and running into a fence! Dark and unfamiliar path...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

Med long run through Wasatch Blvd and back down. 4 mi progressive AT starting at mp and ending at 10k effort. Rolling hills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi easy today. AM-5 MI. PM-5 MI.

both easy at 7-7:30 pace with 8 min/mi warmup for a mi.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 mi today. Easy at 7-7:30/mi. Cold and light snow. Slippery...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

12 mi today for a 3 mi Maximum Aerobic Pace test. 7min/mi-120-124 BPM. MAP-6:11 at 3 mi with a 144-148 BPM heart rate. Treadmill set at 0.5% incline to account for air resistance. Good progress has been made on base training so far. P.M.- 5 mi easy 60-65% mhr. Light jogging after work. Needed it after surviving the mad Christmas looting rush at work...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

Ran 8x2 min pickups at 1mi-2mi race pace effort with 2 min recovery. Nice weather today on the trail. 8 mi total. Good VO2 max workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy recovery miles on the Jordan River trail. 65-70% mhr. Beautiful Christmas morning!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

Ran 10 mi today on the indoor track. 70-80% mhr. 3 mi up to 85% mhr. 1 mi easy cooldown. Could not get accurate splits. Track was like running in a shoe box!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy mi around Draper and Sandy bench area. 70-75% mhr. Very windy today, but relatively mild temp.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi with 4mi at MAP 2 mi cooldown. Sandy- Draper area.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

Ran a 2x1.5 mi. VO2 max workout on the Provo river trail near town. Sasha suggested we run this workout starting out at AT pace in order to prime the muscles and heart for a more efficient workout. I like this workout a lot because it does not let you cheat by using the anaerobic energy system a lot in the beginning. Sasha's theory is that it uses a larger aerobic component overall. This would in theory make it a more effective VO2 max workout also. I think I will test this workout in my training in order to improve my 5k PR. 2x1.5mi-7:53&7:59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran 6 mi easy on the treadmill in the morning. 65-70 percent mhr.

Went in the evening for 5 mi easy, 60-70 percent mhr. Neighborhood loop twice around the Sandy area. I felt that it would be wise not to do a long run this week. Will wait till next week and add some marathon pace miles to it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 mi easy at 60-70 percent mhr. Had to run on the treadmill today. Stayed home with Ian for a couple of days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
262.0027.0017.008.00314.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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