| Member Since: Jun 01, 2013 Gender: Male Goal Type: Other Running Accomplishments: Ran for SUU on their Cross Country/Track and Field teams
2015 Alta Track Athlete of the Year Short-Term Running Goals: Stay healthy and and build mileage
Get faster Long-Term Running Goals: Keep running
Run the Boston Marathon at least once 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: | 37.45 |
Month: | 97.45 |
Year: | 1225.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.95 | 0.00 | 0.00 | 0.00 | 162.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy stroller miles with a break at the park. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Long mountain run with Jake, got over 2000 ft of elevation gain throughout the run and averaged 8:50. Over 40 for the week and already 20 miles for November. Gotta start doing my yoga/core/injury prevention workouts regularly again and keep the mileage rolling. I have the perfect spot in my loft but I need to set up a baby gate so Whitney just plays with her toys instead of on the stairs whilst I do my 10-15 minute routine - she'd started joining in on some exercises back in Ohio which was super funny- hopefully she does more of that. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Afternoon- 5 easy stroller miles with Whitney Evening- 2 mile warm up and then 2 faster miles, didn't really have a goal pace. Ran 6:31 and then 5:49. Cooled down a mile, 4 strides. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Stroller miles with Jake and Whitney. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Estimating here. I ran 2.4 with Whitney over to the store and back, have 2 flat tires on the chariot I need to patch. Then right as Becca got home like 20 mins later Jake and a couple of the weber xc guys showed up and recruited me to run for a bit with them. Was really fun! I think it was a little over 2 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran up to the rec center and did the first mile of the 5k course. I always forget how much uphill that course has, I ran it in 6:18 and it felt pretty good. I also gave a hard effort for the final stretch of the race, maybe a half mile down to the finish. Felt pretty good, but we'll see if I pay for it tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| Ouch Warmed up uphill 1.5ish miles and then ran an 800m with Jake and Shelby in 2:36. 200ms we're 32, 38, and then backed off to 86 for the 2nd 400m. I also ran in lane 2 for both laps. Then we ran up 500 to the canal road and did a 3 mile tempo averaging just 6:10. Then we had a short recovery and the next 4 miles we climbed up past big rock and went through to Coldwater and then back down. By the time we stopped going up the mountain and started coming back done we were passed 10.5 so I was pretty drained. My legs were on fire on that climb. Had a stabbing pain in my chest where my heart is a little before we finished the run, so that's kind of weird- haven't had that before. Ended with a mile of walking. Not really any part of this run was nice and easy but it was a lot of fun. | | 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, legs feel a little beat up today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Am-Ran home after dropping my car off, might run back to pick it up. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Afternoon- 5 stroller miles with Whitney Evening- warmed up about 1.5 and then did 6x800m at 5k pace with about 2-2:30 jog between reps. There's a .4 mile paved loop next to my house and my Garmin gets the distance long/short depending on which direction I run it. My splits were 2:50, 2:45, 2:50, 2:39, 2:50, 2:38. I switched directions between the 3rd and 4th and the 2:39 on the 4th rep felt pretty much equal effort to the 2:50 on the 3rd. I relaxed on the 5th to see what 2:50 that direction felt like, and because I felt like I'd probably pushed it a little hard the first half. Clockwise direction is at least 10 seconds faster for a half mile than counter clockwise. Cooled down a little over a mile with a couple strides. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy stroller miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Stroller miles with Whitney | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Long run with Jake before straw barn and usu football game. Fun day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Warmed up 2.1 miles and then ran 4 miles in 6:12, 6:13, 6:19, 5:55. I had some downhill assistance on the 4th mile. Cooled down 1.5 with 4 strides. I've been missing a racing gear for a long time. I think I just need to shock my system and go out with the leaders at the thanksgiving 5k and then try to hang on and keep pushing when I start bonking out. My strategy of easy first mile and then speed up has not been working the last few years. On the other hand this course might be a terrible one to try that on, maybe I should just try to stay under 6 pace on the uphill first half and try to stay under 5:30 on the downhill 2nd half and then try to get under 5:00 pace for the last half mile that's a perfect slope for kicking. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Stroller miles, was going to take today off but felt like going out. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Warmed up 1.5 miles to the the rec center and did the 5k course. I ran the first mile in 6:00, I was targeting just under 6:00. It felt pretty good, I can probably start out a little faster than that at the race but I don't want to get pulled in to the first quarter mile sprint. I ran a half mile section where the course turns around, first half uphill and second half downhill. The lap button lagged but the pace for the lap was 5:53. I also went a little too slow on the uphill portion, when I got to the top I noticed I was at 6:13 pace and I'd wanted to be sub 6. I also ran the last half mile of the course in 2:35, it's downhill and felt amazing. I should try to run that in sub 2:30 on race day. If I get to the start of that and I'm under 15:30 I should break 18 for the first time since 2017 on this course. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Gully long run plus an extra mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Afternoon- Easy stroller miles Evening- 3 mile repeats with a half mile jog recovery (ended up being about 8:40 pace so 4:20 between reps). I did the first one the slow direction and the 2nd two the fast way. Splits were 5:44, 5:26, 5:26. I figure it was actually about 5:35 for each one. I feel pretty good about this workout, not a bad place to be. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Canal road, 6 strides | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy stroller miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| Shake out before the race, practiced starting at the right pace. Going to be a cold one. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 18:10 at the cottonwood heights 5k. I had 4 levels of goals today 1. Beat my 2018 time of 18:22 2. Break 18 3. Break 17:45 (my personal estimate of a sub 17 equivalent on a fast course) 4. Beat my 2017 time of 17:35 So getting the fastest time I've run for the last 6 years is a big deal. I'm trending in the right direction! Getting into the actual race I made some mistakes. I again failed to do a proper warm up, only getting half a mile. I pulled myself back too much and went out too conservatively and I wasn't able to push myself to change gears after the 1st mile like I'd planned. But I did finish with a 2:34 last half mile, including a 73 second last quarter. I love that last stretch of this race. I don't think I trusted the fitness I've been building enough and I'm just out of practice with racing, but it was a very fun race as always. Also got to see Rob and meet one of his former students from his first year of coaching, that was really cool! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.95 | 0.00 | 0.00 | 0.00 | 162.95 |
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