| Location: Spanish Fork,UT,USA Member Since: Aug 01, 2006 Gender: Male Goal Type: Marathon Finish Running Accomplishments: I started running about ten and a half years ago. I have ran three marathons. SGM in 2005, Ogden in 2006, and SGM 2006. My best time in a marathon is Ut. Valley Marathon 3:59:46. I have ran seven half marathons, some 10k's and 5k"s. My favorite marathon is SGM.I have ran 13 Marathons, will be during my first Ultra in march of 2013, it will be the Antalope Island Buffalo Run, a 50k.
2008 SGM PR 4:02:23 The best is yet to come. Short-Term Running Goals: Short term running goal is to increase my four days a week of running to five to six days a week. Do more speed work this coming year. Bring my times down. I would like to do SGM in 4 hrs or less. Long-Term Running Goals: Keep up with my Brother Clay in a marathon, someday do a sub four hour marathon, and BQ. Personal: I have been married for 34Years, and am still madly in love with my wife Wendy. I have four children and six Grand children.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 165.88 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 165.88 |
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| Kayano 14"s Miles: 12.68 | Kayano 14's Red Miles: 18.30 | Kayano 16's Miles: 119.97 | Kayano 15's Red & Black Miles: 8.10 |
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| Night Sleep Time: 137.00 | Nap Time: 0.00 | Total Sleep Time: 137.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice warm run this morn, I was able to run in a long sleeve top and vest. It felt good to run in shorts again. I am planing on a long run tomorrow and hope the weather holds out. Oh there is a nice herd of Elk just below the Dream Mine in a filed hanging out, kind of cool to see. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I headed out the door about 10:30 this morn, 28 degrees, one long layer top, vest, and shorts. the first 5 min or so it was a little cold but warmed up quickly. I ran to the top of Harry's Hill and back, it was just a nice steady easy run, the Elk are still in the field below the Dream Mine looks like they were having a great time. I only seen two other runner's out this morn the big Spanish Fork group was all done by the time I got out this morn. |
| Kayano 14's Red Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| As I dropped off into the river bottoms for my run today there was a nice herd of Elk. I dropped onto canal road and headed up towards the golf course and there was a truck off the side of the road, and nobody in it. About a couple of tenth's up the road I hear a gun shot and look out towards the herd of Elk and notice one struggling to get away, another gun shot and it drops and is no longer moving. I did not think you could shoot an Elk this late in the season and in the river bottoms to boot. There are a lot of house on both sides off the river, not a place for a high powered rifle. I thought of going back and seeing if I could see anyone, and then the thought occurred to me that they had a gun. Kind of a strange way to start out my run. I did another golf course loop, felt prety good after sat long run, came home and spent 25 min on the bowflex and finished with 200 crunches.
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| Kayano 14's Red Miles: 6.30 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.38 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.38 |
| Nice run today, I did the Bishop Storehouse route. Nobody shooting Elk today, it was another enjoyable run. I did 25 min on the Bowflex and finished with 200 crunches. | |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.83 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.83 |
| Nice run around the golf course, there is also a nice herd of elk in the field just south of the golf course. I did 25 min on the bowflex and finished with 200 crunches. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.31 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.31 |
| I did another trip around the golf course, a lot colder today still ran in shorts all week. Been another crazy week at work and family stuff. Running is my once a day escape, I enjoy that part of my day. Maybe a long run tomorrow, hopefully.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.65 |
| Nice run this morn, I did the Bishop Storehouse route today very enjoyable and comfy temps for a morning run. Seen a few people out training, time to get out and start moving. Been a good week of training hope things will stay healthy. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice run a lot warmer and another golf course loop. Did not have time to do much else today. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.81 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.81 |
| Nice run this afternoon, nice temps. I went out to GU Corner, back to canal road, then down to the Bishop Storehouse and back. I finished off with 25 min on the Bowflex, upper body, and 200 crunches. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 |
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I did an extended loop around the golf course today, felt pretty good for the most part. I really not worried about times right now as I am begining to build my base for the coming year. I finished with 25 min on Bowflex upper body workout and finished with 200 crunches.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Nice long run today, I went up over Harry's Hill and into Salem. I will increase every couple of weeks until Ogden Marathon and hopefully peak out at 28 miles three weeks out from the Marathon. It has been a good week of training hope I can keep it up.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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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 |
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Today the wind was blowing hard out of the Canyon, so a golf course loop was out. So I headed out to Harry's Hill, not all the way my 3.5 mile mark and back home. Mostly a flat course which is okay for my legs needed a break after sat. long run. I did okay just enjoyed the run. I did 25 min on Bowflex, upper body then finished with 200 crunches.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Another nice run today, temps are in the med. forties which made for a good extended golf course loop. I did 25 min on the Bowflex and finished with 200 crunches. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.03 |
| I did the Bishop Storehouse extended run today, I felt good for the most part. Another enjoyable weather day around 40 degrees, very comfy conditions. I did anther 200 crunches and we will see what tomorrow brings. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 |
| A very Brutal run today, I arrived home from work and the wind was blowing hard out of the east, and the canyon. Sometimes it will be blowing hard at my house, but by the time I get to GU Corner there is usually no wind. Not the case today it blew hard the whole run. I went out to my 3.5 mile mark on the way to Harry's Hill and turned back. There were times when it felt like I was not even moving it was blowing so hard, we hung in there and Finished it though. I finished with 200 crunches. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Today I went out towards Harry's Hill to my 4 mile mark and turned back. The weather was nice even though it snowed last night, was able to run in shorts the sun was out and made the roads were really messy from the melting snow. It was still a great run. Next sat long run will be a 16 miler, then the following 9 and then 18 and so on. I will increas every other week and the tweener weeks will be half. I did this a couple of years again and had pretty much an injury free year. Last year I increased every week and ended up injured for St. George Marathon. So I will increase slowly and keep my finger and toes crossed for the coming year. I made it into the Grand Slam this year always wanted to try it. I figure I'm not getting any younger so this is the year. My Marathons are as follows. May 15 Ogden
June 12 Utah Valley August Park City Oct. St. George Marathon If anyone has any advice on training for the Slam I am open to any suggestions. have a great weekend and year of running.
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| Kayano 15's Red & Black Miles: 8.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.31 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.31 |
| Nice run today, I did the bishop storehouse extended route today. I had lots of energy and pushed the pace which felt good today. The temps were in good range low forties and sunshine. After my run I did 25 min on the boeflex upper body workout anf finished with 200 crunches.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.13 |
| Nice run I backed the pace back a little today and just treated it as a recovery run. It was a little bit colder today but still very enjoyable run for late Jan. I did an extended golf course route and had fun. I finished with 200 crunches. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.13 |
| I ran out to my 3.5 mile mark on my way to Harry's Hill today a bit of wind which always makes running fun this time of year. I just went easy kind of felt tired today not sure why. I did do 25 min on the bowflex upper body and finished with 200 crunches. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.15 |
| Warmer day today at least the sun was out for a bit. I did the golf course loop today and enjoyed the run. I spent 25 min on the bowflex upper body and another 200crunches. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.05 |
| Nice warm long run today, I went out over Harry's Hill into Salem, then back to the River Bottoms and ran around there for a while. I did feel pretty good most of the way and had good energy for the run. Been a great week of training and hope I can keep it up. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 165.88 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 165.88 |
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| Kayano 14"s Miles: 12.68 | Kayano 14's Red Miles: 18.30 | Kayano 16's Miles: 119.97 | Kayano 15's Red & Black Miles: 8.10 |
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| Night Sleep Time: 137.00 | Nap Time: 0.00 | Total Sleep Time: 137.00 | |
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