| 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 | | 143.46 | 4.00 | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 149.66 |
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| Kayano 14"s Miles: 79.59 | Kayano 14's Red Miles: 27.46 | Kayano 15's Red & Black Miles: 26.89 |
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| Night Sleep Time: 140.00 | Nap Time: 0.00 | Total Sleep Time: 140.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
| Nice run today with the warmer temps, I did the bishop storehouse route. The rivr botoms are starting to smell wondrfull with everything thawing out. My legs were a little tired from sat longer run so i took on the easy side. Who am I kidding I always take it on the easy side, I have never been a real speed demon. I did 25 min on the Bowflex upper body workout, and then 200 crunches. | |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
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I did not sleep very well last night, I was up most of the night with a bad migraine and was very difficult to sleep through. I woke up feeling better was able tyo go to work without any problems.
My run this afternoon was a very windy one and dusty but we gutted it out and made it through. I did the full golf course loop today, I hav'nt been all the way around for a few weeks. They are golfing which is a good sign of spring. My legs felt pretty good today not bad my goal this week is to get in 5 days of running. Next week is the Spectrum 10k in St George should be a great time. I did 25 min of Bowflex on my upper body and finished with 200 crunches. | |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I could not take the wind today it was way to brutal and the dust in the was just nasty. So we cut it on the short side today and hope tomorrow is bettere. I did 200 crunches and called it a day . I know I wimped out. |
| 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 | | 7.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.56 |
| Kind of a crazy week alot of personal things goning that I will not put on the blog. But thank goodness for running which helps reduce the stress's of life. I did the golf course loop was a pretty good run. I did 30 min of Bowflex and 200 crunches. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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I wimped out big time today because of the blizzard. So I did the eliptcal for 30 min which is about all I can stand, and then did 25 min of Bowflex on my upper body. I finished with 200 crunches.
This sat heading down to st. George for the Spectrum 10k with my son Bryan, and Bro. Clay. should be a fun time and a great weekend. The temps are supposed to be spectacular. | |
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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 | | 7.76 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.76 |
| Nice run today the sun was nice and bright. I did the the bishop storehouse route and felt pretty good. I did 25 min of Bowflex on my upper body and finished with 200 crunches. | |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
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Another nice day with sun blazing away. I did the golf course loop today it seemed a little colder today but was still a great run. I seen five deer which was kind of fun. That why I love running in the river bottoms, ya never know what you might see.
Tomorrow I am heading to St. George for the Spectrun 10k on sat. morn. should be a great time. I hope the weather will hold out. | |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I was able to do a nice litle run in St. George this afternoon. The Family and I are down for the Spectrum 10k on sat. and to take a little vacation and some sun. The temp is nice around 70 degrees, I could get used to this. What a great place. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Spectrum 10k (6.2 Miles) 00:47:30, Place overall: 89, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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This is such a beautiful run down Snow Canyon, the temp was perfect and a good crowd out for this race. I was able to run with my Son Bryan and my Bro. Clay, this was Bryans first race. All three of us signed up for the runner's sieries this year so we would'nt have to go through the st. George Lottery for there marathon this year. We all have one more run which will be the Hurricane half in May and we should all be in the SGM.
The first 3 miles of this 10k was a wicked down hill steep and some sharp some uphills. I felt good through most of the race as my Bro. Clay was my rabbit and coach. The last mile and a half I was kind of loosin it but Clay stuck with me and was able to get a pr. My Son Bryan finished under an hour not bad for his first race with a little more training runs during the week he will be kickin my butt. All in all it was a fantastic race loads of fun and was way cool to have all the family waiting at the finish line. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.52 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.52 |
| Todays run was more of the mantinance to kind of get some of the soreness out from sat 10k race. There is some latic acid build up in the quads and it felt good to go nice an easy to work some of that poison out of the old muscels. I did do 25 min of upper body on the Bowflex and finished with 200 crunches. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Nice day for a recovery run, it is nice to finally have some comfy temps. I ran down in the river bottoms today, and up to the glof course and back. My legs are still whack from sat 10k but they are getting better each day. I noticed today that they bothered me more on the down hill and up, so we will take it on the easy side for a few more days and try to start our long runs on sat and work those into my training. My next race is the Hurricane half in may.
I did do 25 min of Bowflex on my upper body and tryed to work some diffrent muscels groups today. i finised with 200 crunches. Sounds like the weather will hold on the nice side the rest of the week. |
| Kayano 14's Red Miles: 7.50 |
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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 | | 7.81 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.81 |
| I really like the temps of this past week it has been very wonderful to run in great weather again. Today I did another golf course up and back, just tryed to take it easy again as my legs are still whack from sat race. They are geting better but i don't want to push anything until they feel recovered.I did no Bowflex today as wed. are my day off from that. I did do 200 crucnhes. See ya tomorrow. |
| Kayano 15's Red & Black Miles: 7.81 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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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 |
| My legs today were just whack, they felt like lead weight's were tied to them. I hope they will be better for my long run on sat. Other than that it was still a great run. I finished with 25 min on bowflex on my upper body, and 200 crucnhes. |
| Kayano 15's Red & Black Miles: 6.81 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I went out to the top of Harry's Hill today. I had to work this morn so I did'nt make it out until almost noon. Needless to say it was a warm run. Felt goo though, my legs did feel good today the day off yesterday helped them to recover, I feel like this has been an ok week of training and will try to increase milage for the next month and get ready for the Hurricane half on May 2nd. Have a great weekend. | |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.21 |
| Well winter is back I had to put back on the cold running gear today. Saturdays run was so nice had warm, Spring time in the rockie mts. ya gotta love it. I ran up to the golf course and back today, I was surprised that mt legs felt as good as they did today. Had good energy and felt strong the whole run. I had a pretty good head wind the last few miles which gave me a good workout. I did 25 min on the Bowflex and finished with 200 crunches. | |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| It is still on the cold side today, and my run it seemed like know matter which way I was running the wind was in my face and it was cold. Needless to say I am very tired of winter. My legs felt a little on the whack side today but we stayed with it and got it done. I did do 25 min of upper body strength training and 200 crunches. | |
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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 | | 8.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 |
| Nice run today my legs felt stronger and better the further I went. I did one of my favorite routes today the one that takes me up to the golf ciurse and back. I like this route because it has good hills going both ways, I tryed to push the hills going up and down. My down hill is were I need the most work I think. I the wind was a little bit of a factor on thw way back, but we hung in there. I finished with 200 crunches. | |
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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 | | 7.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.02 |
| A very cold windy run this afternoon, I am really getting tired of this week. It has been cold and I am ready to become a retiree in Arizona and go for the leathery tan look in the hot sunshine. My run took me up to the golf course and back, this time I stayed on north side of the river bottoms hopefully trying to stay away from the wind but it did'nt work. It was still a great run and injoyed it very much. I finished with 200 crunches. I know this is short but I have a meeting to go to see ya. |
| Kayano 15's Red & Black Miles: 7.02 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.30 |
| Nice run today the weather was perfect, I did'nt get out untill about 11:30 am but the sunshine felt oh so good. I went up over harry's hill today and hooked up to woodland hills road, then headed back for home did not see a whole lot of runners. I'm sure they were all out earlier in the morn. There were a few out know body I reconized though. I feel good about my training the last few weeks I have been able to increase milage without any injuries. I will keep knocking on wood. I guess the weather is going to go down hill tomorrow as another snow storm is headed our way. I am so ready for 90 degree weather bring it on. |
| Kayano 14's Red Miles: 12.30 |
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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 | | 7.66 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.66 |
| My legs felt real good over the weekend after sat. longer run, during my run today I could tell they were on the whack side, just a nice easy recovery run today. Winter is back and the north wind this afternoon was a bugger. Was able to run in shorts, however I still needed some gloves and a beannie. I will be a happy runner when we start having more warm days than cold. It was still a great run and good to get out and injoy the sunshine. I did do 25 min of Bowflex on my upper body and finished with 200 crunches. |
| Kayano 14's Red Miles: 7.66 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| I had to just do a quick run today, had some other obligations that I needed to be around for. So hopefully tomorrow I can get in a longer run. It was still a great run and good to get out. |
| Kayano 15's Red & Black Miles: 5.25 |
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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 | | 143.46 | 4.00 | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 149.66 |
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| Kayano 14"s Miles: 79.59 | Kayano 14's Red Miles: 27.46 | Kayano 15's Red & Black Miles: 26.89 |
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| Night Sleep Time: 140.00 | Nap Time: 0.00 | Total Sleep Time: 140.00 | |
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