| 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 | | 204.00 | 54.00 | 36.00 | 1.00 | 295.00 |
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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 | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
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AM- 16 mile long run today. Warmed up for 2 miles and progressed to 6/min/mi for 2 more and then began progressing into it noting perception of effort, heart rate, etc. Kept pace on track with split timer and lap counter indoors. 2 miles at 5:48-5:46, then down to 5:42, 5:40, 5:38 with THR at 148-152 and 5:33, 5:29, 5:30 at 154-156 bpm. Felt smooth but not quite as good as I wanted. I think a cutback week is necessary now to recover and consolidate my gains. Cut back to 90-100 miles next week and try for 110 and then maybe 120 miles/wk. I think it will be pretty manageable, especially when I drop the LT and VO2 max workouts. Cooldown afterwards. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM-10 miles easy this morning. So much ice to trip over. Yikes! PM-10 miles easy this evening. Warmed up on the mill, then took to the streets. Draper loop course. 6:45-7:30/mi with the bulk of the run around 6:50-7/min/mi. pace. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-6 miles easy in the morning around 7/min mi with easy 8:30/mi warm up. 7th east out and back. 60-70% mhr. PM-6 miles with 4 at 6:20-30ish pace. Felt snappy but could feel a scratch in my throat later. Here comes a virus I just know it.
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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-6 miles very easy. No time. 7th east out and back. Yep, I gotta virus of some sort. Everybody at work had it and I guess it was my turn to partake. Oh well, take it easy until it clears. I hate it when this happens, same time as last year it seems. I was planning to run a nice little 13 miler with some fartlek on the hills. Scrub that mission. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No entry today. Virus is still lingering and making me a little under the weather so training hard like last week seems pointless right now. I think it will only make me more sick. Whenever you go over a 100 miles a week this time of year you take a big chance in opening the door to these bugs. I swear my son's preschool is a secret government lab with all the bugs that are there!
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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 | 3.00 | 3.00 | 0.00 | 10.00 |
| Felt better this evening and after being out working in the rain, running in the snow now did not seem appealing. Hopped on the treadmill and went for a 10 mile progressive pace run. Moved into a 6:40/mi pace rather quickly after only a couple minutes of slow jogging. After mile 3 was cruising right along at a 5:42/mi pace for about 2 miles, then 5:36, 5:33, 5:18 and finished with a 5:13/mi. 1% incline. THR-152-168bpm. THR was a bit high on the faster miles, probably a result of this weird kindervirus. I have noticed that using a fan can maximize things and bring the heartrate down quite a bit, not to mention the fact that you also do not have to drip sweat all over the place. The run went well with all things considered however, and did not feel overly exertive. 10 miles total this evening. 59:11 total time. |
| 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 | | 12.00 | 6.00 | 2.00 | 0.00 | 20.00 |
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AM-Went out to the indoor track for 12 miles with 6 at MP effort. Too many laps to count for split taking being that it is a small track. Estimate 5:10-5:32? pace.
PM-8 easy miles with a fast 4:59/mi. at the end. Not in the best of moods considering what I saw in the latest poll results for Mitt Romney. I will not expound too much on the topic as this blog is not a platform for political commentary. Needless to say it is not so much for the fact that Romney has fallen way behind in the GOP Iowa race, rather however it is that his recent speech has made him more vulnerable to attack than ever before now as evidenced by the recent polls and commentaries everywhere. So many Americans still cling to the old stereotypes and misconceptions about the LDS faith that it breaks my heart to hear such things. So I go now to read 3 Nephi 11, reaffirming what the spirit has already revealed to me once before, that regardless what others may say or believe, I know with a firm conviction that Jesus is the Christ and as such I also am a Christian.
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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-10 miles easy.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-4 miles easy. 60-70% mhr.
PM-8 miles easy 70-75% mhr. |
| 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 | | 9.00 | 0.00 | 6.00 | 0.00 | 15.00 |
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AM-5 miles 65-70% mhr. PM-10 miles with 3x2 mile AT intervals. 5 minute recovery at 7/min pace. 85-90% mhr. Indoor track. Getting past this cold and the lower mileage made this workout strong tonight.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM-5 miles easy. 70% mhr PM-8 miles easy 70-80% mhr. |
| 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 | 6.00 | 1.00 | 1.00 | 12.00 |
| Single workout today, stayed up too late watching Leno. Went for a 12 mile progressive run on the treadmill to compare fitness and hr levels from previous tests. I feel really optimistic as my fitness has improved overall since the Ogden Marathon by about 4-6 secs per mile. 12 miles total at 1% incline. |
| 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 | | 14.00 | 3.00 | 1.00 | 0.00 | 18.00 |
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AM-10 miles with 4 miles fast at MP effort. Draper loop. 85-90% mhr. Much easier to run hard and recover on the weekends. It's amazing how much I can get in vs weekdays.
PM-8 miles easy recovery run out to the JRT. 60-70% mhr. Nice to workout in the sun for once. |
| 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 |
| It's been crazy at work lately as well at home and sometimes we have to decide where our priorities are as there is only so much of me to spread around. So gosh, only one workout today! 10 miles easy at 7-6:40/mi. pace. |
| 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 | 5.00 | 1.00 | 0.00 | 11.00 |
| 11 miles with 6 miles in 5:30-5:22/mi on the shoebox track at Dimple Dell. Hasty cooldown in order to get home on time. |
| 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 miles today, shoveled snow, worked and took care of family today. Too much going on today period. |
| 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 | 4.00 | 1.00 | 0.00 | 10.00 |
| Progressive 10 mile on the treadmill with 4 miles in the 5:45-5:32/mi, finishing with a quick 5:18/mi at the end. .5-1% incline on two treadmills. Slower, then onto the faster Precor. 85-90% mhr. |
| 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 |
| 10 miles easy 65-70% mhr on the treadmill. 6:48-7:30/mi. |
| 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 | 9.00 | 0.00 | 16.00 |
| Olympic oval today for some quality work in order to keep my fitness up due to the lack of mileage this week. Went way better than I expected, 3x3 miles with 1 lap easy in between. Splits were in the 5:13-5:20 range. THR-156-162 bpm. Felt good for the first set and got progressively harder until 2nd mile of the 3rd set where I could really feel the pace in my legs. Last mile got slower so I decided to terminate the workout as I was feeling a little dizzy. Grabbed a huge Coke from the concession stand and stretched for a while as I watched Apollo Ohno run his short track heat on the inner ice. Not eating enough carbs and my weight shows it as I am down to a hefty 136 from 141 lbs around October. I've noticed because I work outside I actually lose weight in the winter as vs the opposite dilemma for most people who tend to gain it. Then, during the summer I gain it back. Time to head over to the local Chinese buffet for crab legs and spring rolls! |
| 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 |
| 5 easy miles listening to Joy Division. Very easy run... |
| 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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No time today as I am busy cleaning house, seeing family etc. And generally getting things ready for the big day tomorrow so only 5 miles easy jogging followed by traditional Christmas dinner refueling. 5 miles 7:30/mi pace avg. |
| 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 | 6.00 | 3.00 | 0.00 | 13.00 |
| Medium long run with a progressively faster pace and alternating hill incline. 13 miles total on the treadmill with 10 miles in 58:26 starting easy and finishing fast. Last mile in 5:15 at 1% incline. Pretty good workout. THR-138-142 at 6/min mile. 146-152 for 5:33-27/mi. Final mile of 5:15 about 158-164 bpm. |
| 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 | 4.00 | 0.00 | 0.00 | 10.00 |
| Another 10 miler today indoors with 4 miles between 5:27 and 5:45. Ran as my body dictated and enjoyed the run tonight. 1:03:08 total time. Light stretching afterward. |
| 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 | 3.00 | 3.00 | 0.00 | 10.00 |
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A strong 10 miler with 6 miles run progresively just nudging the hurt zone at the end. Felt surprisingly strong in the 5:18-5:24 range. THR drop to 136-140 for 6min/mi. And 152-156 for 5:20-5:30/mi range. I'm running 5:18 pace and it feels like an easy half marathon which tells me I'm possibly starting to make a breakthrough again in my running. Strange as I'm not running two a day anymore and I am actually gaining fitness instead of losing it! Indoor track for 10 miles total in 57:04.
I'm going to run 13-16 miles with 10 miles of marathon pace in the middle at the Olympic Oval on Saturday morning. If anyone is interested in running with me I would love the company as these runs get tough both physically and mentally sometimes. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy six miles today on the treadmill at 6:20-40ish pace. 40:36 total with warmup. 65-75% mhr. |
| 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 | | 9.00 | 6.00 | 6.00 | 0.00 | 21.00 |
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AM-Olympic Oval today for a quality long run. Did the best I could to run it considering the crowd and the press on the track. The Olympic ice track time trials were being conducted on the ice this morning so this made for an interesting run. I loved running hard at the sound of the recorded gun and the announcer at the sideline. It helped make the run kinda fun.. And it gave the St George Running Center and Fast Running Blog some good exposure as I wore my jersey today instead of the usual longsleeved fare. The workout consisted of 4x3 miles alternating threshold with marathon pace effort and 1 mile easy in between sets. Ran a little extra in between to make sure I was on pace still. Tough to call the pace however except fot the back stretch 200m markers where I hit consistent splits of 5:12-5:26 and where I also did not have to move out of my lane very often. A quick cooldown and I was out of there!
PM-4 mile jog on the mill while my son was crashing my new helicopter I got for Christmas into the roof and walls. Naturally, my heart rate went through the roof and wall also.. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Yikes! yet another cold this winter. I don't understand it, last year I had only one and I was exposed to hundreds of people a day. Legs felt good however so I went for a jog on the treadmill. My heart rate was elevated obviously, but I'm not worried as I know some changes have taken place now. I just wish that the Del Sol relay did not clash with the Striders 5k. I want to focus on the circuit again this year and that is going to be tough enough with my accounting classes, work, new baby etc. On the other hand I'm really looking forward to the relay too. Oh well I'll do my best and let the chips fall where they may. I do it every year.. 4 miles easy recovery. No time taken. |
| 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. I want to get a rest day in and then see where I am at. Besides, I have some reading I need to focus on for my accounting class which has been something I really enjoy now after being out of school for so long. I'm still entertaining thoughts of opening a buisness one day and hopefully this will pay off. |
| 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 | | 204.00 | 54.00 | 36.00 | 1.00 | 295.00 |
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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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