| Member Since: Jun 01, 2013 Gender: Male Goal Type: Other Running Accomplishments: Ran for Alta and SUU on their Cross Country/Track and Field teams Short-Term Running Goals: Stay healthy
Sub 72 at Top of Utah Half Marathon
Win Cottonwood Heights Thanksgiving 5k Long-Term Running Goals: Keep running and stay fit Personal: Married, we have one daughter so far. I ran for Alta high school and was trained by Rob Murphy, he is a great coach, one of the best there is. I also ran for Southern Utah University. Favorite Blogs: |
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| Miles: | This week: | 22.50 |
Month: | 84.80 |
Year: | 1630.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 84.80 | 0.00 | 0.00 | 0.00 | 84.80 |
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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 |
| Easy run. Sinuses are feeling wrecked, nasal rinse did not help. Running goals for 30s: -Run faster each year than 10 years before that year (faster PRs at 35 than 25, might change this to faster than any point in my 20s since I was in 18-19 minute 5k shape from 23-27) -Sub 2:30 marathon -Sub 70 half marathon -Win Salt Lake Marathon, Des News Marathon, Ogden Marathon, or Top of Utah Marathon. Ideally all of them or several wins. -Run Boston Marathon -Sub 3 hour 50k -Run over 2000 miles every year -Sub 5:00 -Add in lifting 3x per week and cross training 2x per week | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Warmed up 3 miles with Jake 4x800m on the runway. 2:32, 2:38, 2:32, 2:27. I think they were a little long and the 38 was uphill. Legs felt decent but my lungs and throat were wrecked, my sinuses are really giving me a hard time. Originally was going. To do 6xK today but they're just wrecking me. Maybe I'll sauna tonight. Ran into Kolten on the 2nd to last one and did the first mile of his workout with him after the 800s. I think it's good to have a few weeks with nothing too hard going on, I really haven't taken a true unforced break this year and have rushed return to workouts after every race. I think Peach Days will be my only full effort run this month and the rest of the workouts will be pulled back to a comfortable level for the next few weeks. Just going to focus on building back mileage and feeling 100%. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run with 5-6 minutes at cadence of 168 throughout the run. 6 20-30 second strides at the end. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy with 10 mins at 168 bpm, although it kept inexplicably shifting down to 163 during the last 2 2 minute reps. 4 strides at the end. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy with Jake on canal road. My big toe nail broke off 90% of the way yesterday right before I was about to run, I didn't pull it all the way off because there's still a tiny piece connected to the nail bed and part of the stuff inside the nail is still on my toe towards the top. Wrapped it today and it felt fine on the run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run with 10 mins at 168 spm and 4 strides. Felt pretty good, toe is holding up well. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Warmed up with the boys and then did 8xquarter mile with Jake at 74-78. Felt a little too quick for 5k pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy | | Add Comment |
| | Race: |
Peach Days 5k (3.107 Miles) 00:16:18, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Warmed up a couple miles with Jake and then ran the race. Lungs were feeling pretty wrecked by the end, wheezing a lot. Will be good to see the ENT next month. Peach Days was fun! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 18 mins of cadence work + 4 strides. I ended up doing 3 mins of 168 spm and the 3x(3 mins @168, 3 mins normal, 2 mins @175 marathon pace, 2 mins normal). 4 strides afterwards. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Couple miles at Whitney's soccer practice and then more later. About 2.5 miles total at 168 bpm. 4 strides at the end. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| With Kolten Jake and Henry around the neighborhood. Explored the new community being built across the street from our neighborhood, at the moment it's just about 2-3 miles of fresh roads that are disconnected from the rest of society- perfect for our purposes until the houses until all the buildings start going up. Cadence was 160 today running naturally, I looked on Strava at past spm for similar runs and they were mid to high 150s on days I averaged 8:30ish like today- I averaged 160 when I ran closer to 7:30. So that's a promising return on the cadence work I've been doing. Might double today and get some more cadence work in. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 84.80 | 0.00 | 0.00 | 0.00 | 84.80 |
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