| 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 | | 49.00 | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 55.50 |
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| Night Sleep Time: 39.50 | Nap Time: 0.00 | Total Sleep Time: 39.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM - ran 3 easy miles by myself at 8:00 pace, then another 3 miles with Sparky at 8:18 pace. I only ran 3 miles with Sparky because it was pretty hot, and he was panting pretty hard. Not sure if we will be running with the boys this evening - we have a heat advisory until 8 pm. PM - ran 2.5 miles on the treadmill while Lybi ran outside. Started off nice and easy, first mile at 8:30 pace, then increased the speed to 7:30 pace. For the last 1/2 mile, I ran at 6:40 pace. Felt good to get the legs turning over at a good rate. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - ran 5 miles outside, then 2 inside on the treadmill. Kept a nice easy pace for the first 2.5 miles, turned around, and a little bit later decided I wanted to get in some MP effort miles. 2 MP miles, then cooled down the last 1/2 mile. It was already fairly hot out - almost 80 degrees at 4:50 AM. Gotta love those Arizona summers . . . the two miles on the treadmill were at 8:00 pace. PM - ran another 2 miles on the treadmill at 8:00 pace. Felt good, got into a good rhythm.
(ProGrid Guide - 178.55) |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - ran 4 miles on my own at 8:00 pace, including a nice easy warmup. Took a little while for the legs to get warmed up and loose, in spite of the warm temperatures (it was 80 degrees when I went out this morning at 4:50 AM). Came back and got Sparky, ran 3 miles with him at an average of 8:18/mile. With the increased heat, we definitely have to be more careful with him in making sure he does not overheat. Plan to run another couple of miles later in the evening. It is now too hot in the afternoon to run with the boys, so we are just having them run on the treadmill. So far they seem to be enjoying it. |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - had to wake up at 4 am to do some work since I am on call this week, went back to bed afterwards and slept until 6:30. PM - after Webelos scouts and getting the boys mostly down, I hopped on the treadmill (it was still more than 100 degrees outside and I didn't feel like overheating tonight). Felt very good tonight, especially after having fasted today in a ward fast. First 6 miles at 8:00 pace, then the last 3 miles at 7:30 pace. Total time was right around 1:11 for 9 miles, average pace of 7:53/mile. Sounds about right . . . (ProGrid Guide - 187.55)
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - ran 4 miles by myself at average pace of 7:48 (second mile was pretty fast because I needed to get back home and put some bodyglide on to avoid chafing). After I came back out to finish my run, it took me almost a mile to get slowed back down to about 8:00 pace. Then ran 3 miles with Sparky. Average pace with him was more like 8:25 or so. My legs felt a little flat this morning (makes sense, since I ran 9 miles last night), but no pain, other than the standard arch pain when I wake up. I just stretch it a bit, and it usually feels better. Gonna have to check out the discussion board today to get updates on the FRB teams running at WBR! |
| 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 | | 11.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - long run. Started with 6 miles easy took a gel and some gatorade before I got going. Stopped back at the house at the 6 mile mark to take another gel and some gatorade. At the 7 mile mark, started my 4 mile MP tempo run. Splits were as follows: | Mile | Time
| Comment
| | 1 | 6:57 | Hit the first 1/2 mile rigtht on target, second half I eased up a little bit.
| | 2 | 6:33 | Picked up the pace a little bit after the first mile and ended up running at 1/2 MP. Felt pretty good, but a little hard.
| 3
| 6:32
| Straining a little here, especially since this was my 10th mile today already - started telling myself I only have x miles left. It worked - I was able to continue on at the same pace.
| 4
| 6:25
| First 1/2 mile was 3:13, then I tried to pick up the pace a little bit to finish strong. Finished in 3:12 for the last 1/2 mile, was pretty wiped out after this last mile. |
Cooled down the last mile - I was finally able to have a nice slow cool-down - 8 minute pace. Chugged the rest of my gatorade, and then took Sparky out for his 3-mile run. 3 miles in 26:28, average pace of 8:49/mile. I didn't feel like going any faster - in fact, my 3rd mile was the fastest one, and at that point I just wanted to be done. Total of 15 miles today, puts me at 55.5 for the week. I feel really good about this run, and for this week's mileage, and am ready to increase my mileage next week. (ProGrid Guide - 202.55)
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 49.00 | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 55.50 |
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| Night Sleep Time: 39.50 | Nap Time: 0.00 | Total Sleep Time: 39.50 | Weight: 0.00 | |
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