Age is just a number.

Week starting Jul 26, 2009

Previous WeekRecent 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 MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2006200720082009201020112012201320142015201620172018201920202021202220232024
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:

 

    
 

 

 

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 177.20 Year: 404.70
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
62.007.006.000.0075.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

AM-17 miles down through the Jordan River tail and around to home.  7:30-6:43/mile pace.

PM-4 miles of easy jogging down to the trax rail corridor and to old Midvale/Vincent drug. 8-8:30/mile pace.

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

Easy 10 miles in the foothills by the resevoir this afternoon.  Rolling up and down. Starting to finally get used to the heat I think.   1:05 total time.   6:30-40/mile average.   Felt really good again today.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.005.000.0015.00

AM-10 miles with 5 coming back down from 2300 east to home.  26:38 for the 5 mile AT back.  2.5 in 12:33,  then leveling off  flat with 2 in 11:02 and then down 2.5% for the last half in 2:31.   26:06 total time. 95 degrees.  Course PR.   Can't believe I'm running like this now in the heat.   Amazing what a little sleep can do I guess..  

PM-5 miles easy jogging at 8-8:30/mile pace.  Some AI type stretching in the hamstring and glute areas to help get loose again.  Huge dinner at the China Gourmet as a reward for todays effort.  Put away two plates of salad and shrimp and then two more plates of rice and sesame chicken and fish!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.001.000.0010.00

Ten miles for a double hard day to promote blood volume and permit a longer recovery stretch until Saturday.   Five miles up in 34:13 and five miles down 26:23. Overall a 6:03 average pace for 10 miles. 85-90 degree temp.    God bless and have a good evening.

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

AM-Easy 5 miles at 7:30-8:30/mile.   Recovery day even though I  still felt pretty good.  Held back and stayed off the hills as much as I could today to give my legs some easy mileage.  7th east out and back.    Beautiful morning today.  It might be a bit warm but that's ok because winter will be here soon enough.    

 PM-Decided to allow some downtime this evening.

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

AM-Got up early because my work schedule is flipping to an overnight for one day.  I have to be careful on the intensity before and after otherwise I end up getting over revved and then I can't sleep!   Sounds strange I know but my body works like that.    However, we adapt and we survive right?  6 miles total at 6:30-6:43/mile.   Quarry bend and 13th east loop.  I like to go high in mileage and intensity at the beginning of the week and then come down in the middle before a final spike on the weekend.  I think this pattern works really well for me.  Kind of taking the hard-easy method a step further I suppose.    Practiced form drills on a slight decline monitoring heart rate at different stride frequencies and knee angles etc.  Form can not be really changed all that much, but I have found like posture it can get sloppy if you don't pay attention to it.

AM2-4 miles easy at 8:00/mile pace.  Not as warm today but still in the 80s. 

 

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 an easy 4 miles.   No time.   Enjoyed our sub-Saharan climate!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.007.006.000.0075.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: