| 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 | | 178.64 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 188.64 |
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| Kayano 14's Red Miles: 32.45 | Kayano 15's Red & Black Miles: 70.73 | Kayano 14"s Miles: 80.46 |
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| Night Sleep Time: 121.50 | Nap Time: 7.00 | Total Sleep Time: 128.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.18 |
| It was an ok run today, very hot and kind of on the humid side, but we got it done. I did the golf course loop today and finished with 25 min of Bowflex on my upper body and then 200 crunches. Kind of a lame report I know, but I'm tired. |
| Kayano 14's Red Miles: 8.18 |
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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 | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| Today I did the Bishop storehouse run it has some uphill which gives me the opportunity to work on some uphill. I felt good today one of my faster 8 mile training runs. No I will not post my times it is a secret. I finished with 200 crunches, it was a very injoyable run |
| 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 | | 8.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.34 |
| The temps were up today, low 80's which made for a hot run. But I remember how cold it was in the winter and I really love these temps. I did the glf course loop today it was a good run, I took it easy after yesterdays harder run. I did do 25 min of Bowflex on the upper body, and finished with 200 crunches. |
| Kayano 15's Red & Black Miles: 8.34 |
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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 | | 8.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.01 |
| Another ok run the wind was strong at times today a cold front coming in tomorrow. So some cooler weather for sat long which will be nice. I went to the top of the golf course and back today legs felt ok not the best just alittle on the whck side. Did not have time to do any crunches or weight's today. Looking forward to sat long run see ya then. |
| Kayano 14's Red Miles: 8.01 |
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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 | | 16.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.12 |
| A very injoyable run this morn I love sat morn long runs. I went out over Harry's Hill and into Salem, came out by the Stk. Center on Canal Rd. then back to GU Corner. Took in some nourishment and did the golf course loop to home. Not alot of people out this morn I think the Springville Hershey 5k was going on. Next week I have the Provo River 10 mile race that come down Provo Canyon should be fun. Will it's been a great week of training, no injuries at this point knock on wood. See ya on Monday. |
| Kayano 15's Red & Black Miles: 16.12 |
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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 | | 8.53 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.53 |
| Fantastic run today, I felt real good all around. The legs had good energy which surprised me aftr sat long run. I ate real good over the weekend, it was just one of those runs that was just extra injoyable than the usual. I did the golf course loop with the little side trail up along the river. I did have a litle bit of rain but just enough to make it feel good. I did 25 min of Bowflex on my upper body and finished with 200 crunches. | |
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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 | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| Nice run today, it seems the last few I have had a little rain shower to coolme down during my run it felt good today. There were a few lighting bolts to go with it which made for a nervous few moments. My legs today did'nt feel as good as yesterday which is to be expected after yesterdays harder run. I will tapper the rest of the week and get ready for sat 10 mile race down Provo Canyon. I did do 200 crunches also/ | |
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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 | | 6.33 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.33 |
| Wow this is some weather, I was able to get in a quick run between storms today, it feels more like Octomber than June. I will be doing the Provo River 10 race this sat. Hope I'm ready we shall see. i did not have time to run yesterday which is very rare for me. I did miss doing it though, I don't feel like my day is complete unless I get my run in. Stay dry or at least try. | |
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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 | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| I did a little shake out run with Wendy today so I would'nt over do for tomorrows 10 mile race. I guess I am eady for tomorrow, my best time for a 10 mile race is 1:16:00, if I do a 1:10:00 I will feel good about it. Gee I wonder if it will rain today, it has been awefully wet this past few weeks. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Provo River 10 mile (10 Miles) 01:16:42, Place overall: 38, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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This is always a fun little race to do, race time was 8:00 am perfect racing conditions a misty little rain at the first mile or two but after that dry and cool conditions. My goal for todays race was to hit an 8:00 min mile pace, the first three miles of this race is a pretty good down and I tryed to be conservite on the top and when I hit the trail pick the pace up. Once we hit the river trail me and a couple guys my age group had a back forth race of our own it made it alot of fun. I did good to stay right with them until the the last couple of tenths I think they finished about 10 sec ahead of me. My mile splits are as follows.
Mile 1. 7:42 Downhill
2. 7:46 DH
3. 7:42 Good pace for top part
4. 7:51
5. 7:35 I heard some women behind me say lets pass this old guy. So I picked it up a bit. Don't think they ever passed me.
6. 7:42
7. 7:32 Still hangin in with the fast guys my age.
8. 7:37
9. 7:35
10. 7:18 Surprised I still had some in the tank to kick it to the finish.
My best 10 mile time a pr, And to finish 1rst in my age was a big surprise. My Brother Clay took 2nd in his age group. It was a fun morning. |
| Kayano 15's Red & Black Miles: 10.00 |
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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 | | 7.64 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.64 |
| OUCH, OUCH, OUCH, OUCH, it was a very painful run today after sat 10 mile race. Needless to say I took it very easy and even walked down one hill. My quads are still very stingy. It was alot warmer for a change no wind or rain just a very pleasant run. I did do 25 min of Bowflex on my uppper body and finished with 200 crunches. | |
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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 | | 8.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.13 |
| My first couple of miles I my legs were whack I stopped and did some strecthing and headed off again. They seemed to feel better after that until the last mile and they went whack again. So they are still tird from sat race which is what I expect for a few days. I did 25 min of Bowflex on my 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 | | 7.66 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.66 |
| My legs did feel a little better today not as sore on the downhill so they are starting to come back around. It will be another week I'm sure before they are not feeling whacked. I did the Golf Course loop today with the river trail, ketped an eye out for any Cougars. I quess someone had on in there garage here in town. Kind of bizare, I finished with 200 crunches. See ya sat. Can't wait for my long run. | |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Spent the day at girls camp, it was a fun day got to spend some time with my daughter Kimbie. Amazing Young Women, I love her with all that I am. I did a 5 mile hike with the group today, so I will count this as cross train miles. |
| 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 | | 12.63 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.63 |
| A very muggy morn the air felt heavy and moist. I felt ok throughout the run, ran into my Bro Clay it was good to run with him for a few miles. He is having IT Band troubles and we hope it dose'nt turn into anything worse. Hang in there Bro. |
| Kayano 15's Red & Black Miles: 12.63 |
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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 | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| It finally warmed up today so the heat was on for my run. My legs did feel a little on the whach side for the first few miles. But once I got into it and stretched after a few miles the legs came around. I did do 25 min of Bowflex on my upper body and finished with 200 crunches. | |
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | 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 | | 8.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.34 |
| It was a hotter run today the temp was in the low 80's, so the sweat was really pouring today. I did the Bishop Storehouse route. So it was mostly an uphill workout today. I felt ok dispite the heat but it did get to me towards the end. I have to remmeber to drink more fluids this time of year. I finished with 25 min of Bowflex on my upper body and 200 crunches. |
| Kayano 15's Red & Black Miles: 8.34 |
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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 | | 8.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.14 |
| My legs this week have been on the whack side, I quess the heat is just zapping my energy. So my runs are pretty slow but we are getting through them. It will take a few weeks to get used to this hotter weather. But I like that Summer is finally feeling like summer. I did the golf course loop with the river side trail again today. I finished with 200 crucnhes. |
| Kayano 14's Red Miles: 8.14 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.15 |
| Todays run had a little bit of everything, It begain with sunshine and very hot temps. Then the lastmile was wind and rain, the felt good but the made it hard to see were I was going. I did the golf course loop again today. My legs still feel very whack not sure why just a whack week I guess. I finished with 25 min of Bow felx on my upper old man body and 200 crunches. | |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| Long run sat, I always like my sat long runs. There were alot of peoplw out this morn, I ran with my Bro Clay who is still fighting IT band issues. Hang in there Bro it's gotta get better soon. Pat and the boys were out meet them at the top of Harry's Hill, and ran with them for about 100 yrds. There to fas for me. I did feel preety good today after a week of dead legs, today was the best that they felt. I went up over Harry's Hill, back to GU Corner. I then did a Golf Course loop to home. All in all it was a great run and a great day. I hope every on the blog has a great weekend. Later |
| Kayano 15's Red & Black Miles: 15.30 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Another very warm run, I did the golf course loop today and agian added the the little side trail along the river. My legs did feel ok for the most part, but my energy levels seem to be a litlte on the down side. I think from the heat and my body just has not gotten use to it yet, may take a few days. I am planing on doing the 4th of July 10k in Provo on sat, I may do a little bit of a tapper this week we will see how we fell. I did do 25 min of Bowflex on my 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 | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| On the way home from work the freeway temp sign said 100 degrees, my truck temp gauge said 99 degrees, sounds like perfect temps for a training, it was very hot. It did rain for a very brief min. and a few claps of thunder, but the smal amount of rain made for a very muggy run. I did the golf course loop again today, but my lags on the last mile were totally whack, infact I walked a hill have not done that for a while. It must be the heat but I like these temps bring it on summer. I did do 25 min on the Bowflex, upper body again and 200 crunches. | |
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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 | | 178.64 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 188.64 |
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| Kayano 14's Red Miles: 32.45 | Kayano 15's Red & Black Miles: 70.73 | Kayano 14"s Miles: 80.46 |
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| Night Sleep Time: 121.50 | Nap Time: 7.00 | Total Sleep Time: 128.50 | |
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