| 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 | | 28.50 | 6.50 | 0.75 | 0.25 | 0.00 | 0.00 | 0.00 | 36.00 |
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| Saucony Grid Tangent 3 (Green) Miles: 24.50 |
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| Night Sleep Time: 20.00 | Nap Time: 0.00 | Total Sleep Time: 20.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Lunch - 4.5 miles on the treadmill, slightly under 8:00/mile. Warmed up the first 1/4 mile at 8:30 pace, then increased to 8:00 mile. Also increased the incline to 1.0. Stayed there until I hit the 2 mile mark, then dropped the incline back to 0.5 and increased the speed to 7:30 pace for the next mile. Slowed down again the last mile at 8:00 pace. Cooled down and did my lats, abs, and lower back.
PM - 1.5 miles with Samuel, average pace of 10:30/mile. He had some bursts where he really put on the afterburners. He has a good amount of speed in those little legs of his. |
| Saucony Grid Tangent 3 (Green) Miles: 4.50 |
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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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Lunch - 6 miles on the treadmill. I had my wellness check at work, and they drew blood, so I didn't want to lift any weights, even though my check was in the morning. Warmed up at 8:30 pace, then increased to 8:00 pace for the rest of the first mile. Then I bumped the speed up to 7:30 pace, which I maintained for the rest of the run. When I cooled down, I checked my HR, and it was only at 140. Something of note: either 1) my body was running more efficiently at 7:30 pace than it does at 8:00 pace, causing the lower HR (it has been averaging about 147 at 8:00 pace), 2) I am already recovering the cardiovascular fitness I had lost or 3) this was a complete anomaly. I will check my HR tomorrow after running to see what it is right when I start cooling down.
PM - 1.5 miles with Samuel. His left leg was bothering him a bit, so he ran slower than usual - 10:53 average pace. |
| Saucony Grid Tangent 3 (Green) Miles: 6.00 |
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| 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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.50 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles on the treadmill. Warmed up for 1/2 mile at 8:30 pace, then did the rest of the run at MP. Felt very controlled for most of the MP run, breathing very much under control, legs felt fine. Checked my HR right when I started to cool down; it had spiked up to around 175, but came down to 130 or so rather quickly (in less than a minute). After the run, did bench press, tricips extensions, biceps curls, ab crunch machine, and then finished with planks. Did not get a chance to run with Sam as I got home a little late and had to start on dinner immediately, then had to finish preparing for Webelos Scouts, but I did get to work with him on his pinewood derby car. He chose the design and helped me draw it on the block, and although he did not want to do any of the cutting because he was too afraid, he has been helping with the sanding, and I will make sure that he does most of the painting. |
| Saucony Grid Tangent 3 (Green) Miles: 5.00 |
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| 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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.75 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Lunch - 5 miles on the treadmill, ran at 8:00 pace. Felt very good, very easy. For the last 1/4 mile, I did a pickup at 6:00 pace. Got my HR up to about 172, but it dropped very quickly and was down to the 120's by the end of my 2 minute cooldown. Then did my lat pulldowns, seated rows, ab crunch machine, lower back extensions and planks.
PM - 1.5 miles with Samuel, average pace 9:49/mile. He earned his smoothie today. Then another 0.5 miles with Joey at 10:50 pace. He also earned a smoothie. I have decided to not run a mile with Joey until he turns 7. I will probably keep doing 1.5 miles with Samuel until he turns 9, unless he starts getting under 10:00/mile every day. |
| 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch - 4 miles on the treadmill. Started out at 8:00 pace for 0.25 to warm up, then 0.5 at 7:30 pace, 0.5 at 7:00 pace, 0.5 at 6:40 pace, 0.5 at 6:20 pace, then back down again: 0.5 at 6:40 pace, 0.5 at 7:00 pace, 0.5 at 7:30 pace and 0.25 at 8:00 pace to cool down. 2:00 cooldown, checked the HR, went from 140 down to below 100 in less than 2:00. The run felt good, form felt good, I think I am reaping the benefits of the weight training in the form of better running posture. After running, did bench press, triceps extensions, biceps curls, crunch machine, lower back extensions and then planks. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - met up with Burt, Jared and Camille from the Del Sol team I will be running with for a run. Ran the entire time with Burt, with Jared and Camille just behind. We started off nice and easy and slowly worked our way up until we were doing about 7:40 pace for the last 1.5 miles. The entire run was very enjoyable - I wish I could run with someone else more often - but such is life. I really pushed it the last 1/4 mile just to see what I could do - I managed to get up to 5:00 pace for a short time. Don't have the numbers in front of me, but it was a good run. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 28.50 | 6.50 | 0.75 | 0.25 | 0.00 | 0.00 | 0.00 | 36.00 |
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| Saucony Grid Tangent 3 (Green) Miles: 24.50 |
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| Night Sleep Time: 20.00 | Nap Time: 0.00 | Total Sleep Time: 20.00 | Weight: 0.00 | |
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