| 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 | | 168.26 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 171.26 |
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| Kayano 14's Red Miles: 120.02 | Kayano 14"s Miles: 11.40 | Kayano 15's Red & Black Miles: 39.84 |
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| Night Sleep Time: 151.00 | Nap Time: 0.00 | Total Sleep Time: 151.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
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I was able to get in a longer run today I'm glad the weather perked up this afternoon. You guys that have had to run in a snow storm this past week I feel bad for you. But runner's are a very hardy people.
I did the golf course run today was very injoyable going out, coming back was into the cold north wind again. I will be happy when this weather pattern changes to a more westerly or south westerly flow. Hopefully it will change soon I think we could all use a break. I did 25 min of Bowflex on my upper body, and finished with 200 crunches. |
| Kayano 14's Red Miles: 8.25 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Todays run started out with great weather, then about half way through the wind really pucked up and it was brutal from there on out. So I whimped out and cut it short. This wek has been difficult to run weather wise, so I guess this is a cut back week. I hope saturdays weather will co-operate for my long run. Catch ya later. |
| Kayano 14's Red Miles: 6.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Well I guess this week has been a reduced week in milage, The weather has been nasty and cold. So I just did a quick 10k today and worked on my speed. I will try for increased milage in next weeks training. |
| Kayano 14's Red Miles: 6.00 |
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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 | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
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I need to say a big thnak you to good old Mother Nature today. It was a very beautiful afternoon run today, perfect weather and temps finally. It did feel very nice, tomorrow should be the same, and then a little storm for wed and the rest of the week looks cooler.
I did the golf course out and back route today just kind of took it easy. My legs did not feel full strength don't know why should have felt better because of last weeks reduced milage. My goal for this week is to have more miles and nice long run on sat. I did 25 min of Bowflex on my upper body and then finished with 200 crunches. |
| Kayano 14's Red Miles: 8.40 |
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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 | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
| Nice run today with another great weather day. The temp was in the low 70's as I started. I did the Bishop Storehouse route today, have not been that way for a while. For some reason my legs are on the whack side this week not sure why but hopfully by the end of the week they will feel better. I finished with 200 crunches, Hurricane Half Marathon in a couple of weeks trying to get ready hopefully we will. See ya soon. |
| Kayano 14's Red Miles: 7.80 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Whimped out big due to the rain and wind, really am getting tired of this . | |
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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 | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Finally some nice weather again which made for an awesome afternoon run, the sun and temp were just made for a perfect run. I did my golf course route again ne of my more injoyable runs I think. I did see Patrick Loss and Kent Wing out today also injoying the wonderful spring temps. I finished with 200 crunches. |
| Kayano 15's Red & Black Miles: 8.40 |
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| I was finally able to get back into the long run workout today, And it was a wet one for the most part. But the temps were really comfy once I got going and it was very injoyable. I did not see very many out this morn I quess with the Easter Egg Hunts and the SLC Marathon took it's toll on a few. I went out across the river bottoms and up over Harry's Hill today, then crossed Woodland Hills Drive and came out by the Stake Center on Canal Road in Salem. Felt real good most of the I feel like I should do ok for the Hurricane Half in a few weeks. I hope everyone has a great weekend. |
| Kayano 14's Red Miles: 13.25 |
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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 | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| what wonderful weather this afternoon for my run it was awesome to feel the full sunshine. I guess this means the rest of the week is going to be yuckie weather. It seems we get about one good weather day a week. I did the golf course route today lots of people out injoying the links. My legs felt better than I thought they would today I was wondering if sat. longer run might have taken there toll, but they had good energy. I did 25 min of Bowflex on my upper body and finished the workout today with 200 crunches. |
| Kayano 15's Red & Black Miles: 8.40 |
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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 | | 8.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.02 |
| Nice run today the weather was awesome in the low 70's, I found a new trail that goes about a half up the river by the golf course, it was fun to see somthing new, and to here the river. My legs are still on the whack side so I kept the pace easy but constant. Then finished up with 200 crunches. |
| Kayano 15's Red & Black Miles: 8.02 |
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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 | | 8.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 |
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Winter has reared it's ungly head again, snow is back and I am about sick of it. I did not run last night, I had a Dentist apt. after work and by the time I was done with that it was pouring rain the rest of the night. So I took the night off.
Todays run was up to the top of the golf course and back, there is plenty of snow on the grass but it's not sticking to the road. My legs felt real good with a days rest behind, had to wear the winter running gear again it was on the chilly side. I did do 25 min of Bowflex on my upper body and finished with 200 crunches. |
| Kayano 14's Red Miles: 8.22 |
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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 | | 8.85 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.85 |
| No precep. this afternoon which help make for a nice run, It was still a little on the cold side especially with the wind. I did the Bishop storehouse route today did a lot of uphill running today. I did do 25 min of Bowflex on my upper body and 200 crunches. |
| Kayano 14's Red Miles: 8.85 |
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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 | | 12.25 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
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I was able to get in a nice long run today it felt good to be out early on a sat morn. The weather was actually very comfy which helped make it a very injoyable run today. I hooked up with my Bro. Clay (Rambo Jr.) on about mile 2 and was able to run a good portion of it with him today. He always makes me push a little harder.
We headed over Harry's Hill and across Woodland Hills Rd. came out by the Stk. Center on Canal Rd. and Clay hung with me for a while longer and he headed back towards home, I finished my run with a loop around the golf course, got chicked going up the hill on Power House Rd. tryed to catch her but it was impossable for this old man. So I backed off and injoyed the rest of the loop to home. It has been a great week of training and should be ready for the Hurricaine Half on May 2nd. Have a great weekend.
Thanks Bro for letting this old guy hang with you for a while, it helped the time to go by fast. You should do really well for the Half Marathon in a few weeks. |
| Kayano 14's Red Miles: 15.25 |
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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 | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
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Wow how whack are my legs today ? Very, very, very whack after sat long run. I cannot believe how tired they were for my run today. The first half was all I could to to keep them going. They actually felt better the last half, maybe I'm not as ready as I think I am for the Hurricane Half in a week and a half. I finished todays workout with 200 crunches.
The weather today is very primmo I love the med 70's, I hope it last the whole week, I guess we will see how it goes. See ya tomorrow. | |
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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 | | 8.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.02 |
| Nice run today the weather was awesome the temps are in the low 70's for the next few days which should make for some great runs. I finished with 200 crunches, sorry this is short but I got alot to do. |
| Kayano 15's Red & Black Miles: 8.02 |
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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 | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
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I did the golf course loop again today and the little trail that goes along the river. It was diffinetly a very warm run this afternoon but i will not complain, it feels good to have some heat during my run. My legs this week have been verry tired, not sure what is going on but the are more on the whack side than they have for a while.
And a Happy Birthday to mu Brother Clay Alias (Rambo Jr.) Hope you had a greast one. |
| Kayano 14's Red Miles: 8.12 |
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
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The past few months when ever we get a cold front coming in the the south wind blows like real nasty, today was one of those days and it was a nasty wind. I am tired of the winds we have had this spring, nasty, nasty, nasty.
I did the Bishop Storehouse route today and just tryed to injoy the run despite the wind and nasty air conditions. My legs this week have been real whack don't know why but they are tired. I finished todays workout with 200 crunches. |
| Kayano 14's Red Miles: 7.25 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| For my long run today I jusy went out to the top of Harry's Hill and back, I did a cut back week on my long run as next weekend I am doing the Hurricane Half. So just nice and easy run today, I had to put up with a little bit of rain and just as I was getting home it started to poor, I got lucky will have a great weekend. |
| Kayano 14's Red Miles: 11.00 |
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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 | | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| I cannot believe the rain has stopped it has been an amazing couple of days of wet weather. Today it was perfect weather for my run, I did the golf course loop then along the river trail and back home. Felt pretty good it is a mini taper week as I get ready for the Hurricane Halg on sat. I finished with 200 crunches. |
| Kayano 14's Red Miles: 7.60 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another hard run into the wind it was blowing very hard from the south again so that must mean another storm is coming in. I did the golf course loop again it was a tuff long haul today. I finished with 200 crunches. |
| Kayano 15's Red & Black Miles: 7.00 |
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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 | | 4.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.03 |
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This has been kind of a tuff week for training, it seems I have come down with a pretty good cold. I felt really lousy yesterday so no running yesterday. I got into a Doc yesterday afternoon and he gave me a Z Pac (Antibiotic), so this afternoon I am starting to snap out of it. My throat has been really sore for over a week and it is starting to get better. As of right now it is mostly in my sinuses, I hope I will feel like racing sat in the Hurricane half.
I did feel like running this afternoon and did just an easy four miler. Out past Gu Corner and back. I hope the cold will be much better by sat. See ya soon. |
| Kayano 14's Red Miles: 4.03 |
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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 | | 168.26 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 171.26 |
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| Kayano 14's Red Miles: 120.02 | Kayano 14"s Miles: 11.40 | Kayano 15's Red & Black Miles: 39.84 |
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| Night Sleep Time: 151.00 | Nap Time: 0.00 | Total Sleep Time: 151.00 | |
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