| Location: Mesa,AZ, Member Since: Mar 20, 2006 Gender: Male Goal Type: Age Division Winner Running Accomplishments:
- Mile: 4:37 (HS)
- 2 Mile: 10:11 (HS)
- 10K: 35:52 (HS)
- 5K - 18:15 (ARR Summer Race Series #1 - 2008)
- 1/2 Marathon: 1:32:00 (St. George 2008 enroute)
- Marathon: 3:10:56 (St. George 2008)
Short-Term Running Goals:
- Get down to 155 lbs
- Run sub 18:00 5K
- Run sub 1:30 1/2 marathon
- Run sub 3:00 marathon
Long-Term Running Goals:
qualify for Boston Marathon - run Boston Marathon
- run sub-2:50 marathon
- run sub-1:20 1/2 marathon
- run sub-17:00 5K
- beat my high school 10K time of 35:52
Personal: I was married in 1997 to my beautiful wife Lybi (confessions of a piano teacher on the blog), and we have 3 wonderful boys who are just as active as I was when I was little (he he). I grew up in southeastern Michigan, and my family became members of the Church of Jesus Christ of Latter-day Saints when I was 6. I attended BYU, and served a mission in Berlin, Germany. After graduating from BYU with a degree in Health and Human Performance (pre-physical therapy), I promptly changed careers and started working with computers (although no programming for me). We have moved across the country several times, and currently live in Mesa, AZ. I work in computer security for a major nationwide homebuilder. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 30.50 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 34.50 |
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| Saucony Grid Tangent 3 (Green) Miles: 30.00 |
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| Night Sleep Time: 40.50 | Nap Time: 0.00 | Total Sleep Time: 40.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Noon - 5 miles on the treadmill at the fitness center, then weights. Warmed up first 1/4 mile at 8:00 pace, then settled into 7:30 pace for the rest of the run. Felt good, in control, worked on maintaining good form. I think that working with the weights may be helping with this as well - my core had a pretty strong need of being strengthened.
PM - ran 1.5 miles with Samuel, average pace of 10:43/mile. We need to get him back into the swing of running so that he can get used to it again. |
| Saucony Grid Tangent 3 (Green) Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Lunch - hard workout. 1/2 mile warmup at 8:00 pace, then 3 straight miles at 6:18 pace, then 1/2 mile cool-down at 8:30 pace. This was a fairly difficult workout for me, but I was pleased that I was able to finish the tempo run without stopping (unlike last week). I am feeling it in my hamstrings right now - they are fairly sore. After the run, I worked out my back and shoulders with lat pulldowns and seated rows, then did abs with the crunch machine and knee raises, then did my lower back with the back extension machine. All in all, a good workout day.
PM - 1.5 miles with Samuel. We started out nice and easy, he was doing better today than the past few days, and I suggested to him that he try to get a smoothie today. At the turnaround point, we were a bit slow, so I let him know he would have to speed up, and he made the decision to go for the smoothie. He was doing a fantastic job until the very end when he started to falter, and I just encouraged him to keep up, as he was so close that he didn't want to quit at the very end. He ended up winning his smoothie, and in the end, his last 1/2 mile was actually at about 9:00 pace. I believe that if he really tried, he could run a mile in under 9:00 right now. |
| Saucony Grid Tangent 3 (Green) Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles on the treadmill, average pace about 7:40/mile. Warmed up the first 1/2 mile at 8:00 pace, then did the rest at 7:30 pace. It was actually very interesting to feel the difference between 8:00/mile and 7:30/mile today. Then hit the weights for a bit. |
| Saucony Grid Tangent 3 (Green) Miles: 5.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Lunch - 4 easy miles on the treadmill, average just over 8:00/mile. I have had some soreness in my right hip flexor this week, possibly due to my haste to start putting in tempo miles after having a couple months of very poor training. The rest of this week and all next week will be easy runs, about 8:00 pace, to see if I can get my hip flexor feeling better. It did feel a bit better today than yesterday after my run, so hopefully I am on the right track. After the run, did bench press, arm extensions, biceps curls, then abs and lower back.
PM - ran 1.5 miles with Samuel, average pace of 10:19/mile. He did a great job today of running at a steady pace. The average pace was steadily dropping the entire time until, with about 1/2 mile to go, he asked if we could slow down a little. Since he has already gotten his smoothie for this week, we slowed down just a little. I hope that running with him helps him to concentrate more on his schoolwork. |
| Saucony Grid Tangent 3 (Green) Miles: 4.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch - 4 easy miles on the treadmill, average pace about 8:05/mile, including 1/4 mile warmup at 8:30 pace. Hip flexor felt better. After the run, did my back (lat pulldowns, seated rows), abs (crunch machine) and lower back extensions, then decided to do some planks. Overall, good workout. |
| Saucony Grid Tangent 3 (Green) Miles: 4.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles outside. It was nice to be able to run outside instead of on the treadmill. Average pace 7:30/mile. Started off nice and easy, first mile in 7:54. Once my lungs and legs were warmed up, the pace picked up naturally. This pretty much ended up being a progression run without my intending it to be, with the exception of a couple miles in the middle which were all about the same. Last mile was in 6:57, felt good to open it up a little bit. Weather was nice - about 50 degrees or so. This run felt really good to me. My hip flexor feels pretty good. On a side note, Lybi and I also had the opportunity to go to the temple today, and that was a very enjoyable experience. We did sealings, since Lybi didn't think she would be able to handle a full session today. Every time we do sealings, I am reminded of how happy and excited I was to get married to Lybi, and of the big cheesy grin I had on my face as we were kneeling across the altar (I literally could not stop smiling). |
| Saucony Grid Tangent 3 (Green) Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 30.50 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 34.50 |
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| Saucony Grid Tangent 3 (Green) Miles: 30.00 |
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| Night Sleep Time: 40.50 | Nap Time: 0.00 | Total Sleep Time: 40.50 | Weight: 0.00 | |
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