| 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 | | 115.62 | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 136.62 |
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| Kayano 18's White Miles: 59.82 | Asics Gel Nimbus 13's Miles: 76.80 |
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| Night Sleep Time: 70.00 | Nap Time: 0.00 | Total Sleep Time: 70.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Nice run this morning, just did a real easy out and back as I'm in taper mode for next weeks marathon. Then the following week I will be doing Ragnar, it should be a fun couple of weeks. |
| Kayano 18's White Miles: 10.00 |
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Nice little out and back abouve the golf course, it was a hot one though. Middle 90's but I will take that anytime over the nine degrees weather in the winter. |
| Asics Gel Nimbus 13's Miles: 6.25 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Another little out and back today, I don't like taper time. I feel like I'm neglecting my runs. |
| Kayano 18's White Miles: 5.25 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran out past gu corner and back, the legs arestarting to feel rested like they want to do more. But we will hold back until the marathon on sat. |
| Kayano 18's White Miles: 4.00 |
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| I ran out to gu corner and back, this week I did a taper down and the legs seem to be feeling real good right now. I will take tomorrow off and feel as ready as I can at this point for sat Utah Valley Marathon. Nothing is hurting at all no injuries to speak of. so lets party. |
| Kayano 18's White Miles: 3.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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Utah Valley Marathon (26.2 Miles) 04:29:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
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It was brutal this time around, with the head wind it made for a difficult run. Doing all my running in Spanish Fork were the wind blows all the time, you think I would have been used to it. Here are my mile splits, yikes not very good.
1. 8:35
2. 8:22
3. 8:23
4. 8:29
5. 8:25
6. 8:40
7. 8:30
8. 9:41
9. 9:30
10. 8:55
11. 9:00
12. 9:45
13. 9:52
14. 9:24
15. 7:33
16. 11:39 This is were the wheels came, it was a disaster the rest of the way.
17. 11:42
18. 11:08
19. 11:37
20. 10:58
21. 11:16
22. 11:56
23. 12:45
24. 12:06
25. 13:06
26. 12:09
The wind was strong in the face down the canyon, don't if that just took it out of me or I just started way to fast. Live and learn I quess. |
| Kayano 18's White Miles: 26.20 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Race: |
Ragnar Relay (13 Miles) 01:00:19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Start of the Ragnar Relay this morn. my turn was at 7:30 am. Mile splits as follows. Leg number one.
Mile 1. 8:25
2. 9:07 begining og uphill
3. 9:07
4. 8:45
5. 8:51
6. 8:55
Leg two was ran at 4:38 pm, mile splits are.
Mile 1. 8:34
2. 8:41
3. 8:42
4. 8:39
5. 8:27
6. 7:46
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| Asics Gel Nimbus 13's Miles: 13.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Race: |
Ragnar Relay day 2 (8 Miles) 01:15:19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Last leg was run at 3:45 am, on a hard leg, run down out of Kamas to Heber. Very steep leg.
Mile 1. 9:36
2. 8:55
3. 8:57
4. 11:19 Very steep now
5. 10:00
6. 10:18
7. 9:47
8. 9:50
I'm happy that I did Ragnar, but will not do it again. I decided that Ragnar Relay is not about the run, it is more about socializing in a van. I found out that I am not a big soicalizer. Oh well it was fun when I was running. |
| Asics Gel Nimbus 13's Miles: 8.00 |
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Another hot windy run around the golf course today, we have had alot of wind this spring. It gets old, the legs are feeling whack from the weekends ragnar relay. |
| Asics Gel Nimbus 13's Miles: 6.25 |
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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 | | 7.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.12 |
| I did an out and back today past mini gu corner, then finished up with some cross training on the bowflex. upper body work, my legs had a little more zip today. |
| Kayano 18's White Miles: 7.12 |
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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 | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| I did the extended golf course loop today, the old legs were feeling likr they had a bit more pep today. I finished with some more upper body workout with the bowflex. |
| Asics Gel Nimbus 13's Miles: 7.10 |
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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 | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Very hot run today which made for a brutal time. Slow and easy, who am I kidding I'm always going slow and easy. |
| Asics Gel Nimbus 13's Miles: 7.20 |
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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 | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Nice long run this morning, the legs did ok for the most part did get on the tired side towards the end. nice moring seen Pat and Kent out they looked good and strong. Been a great week of training still coming back fron a marathon and ragnar. |
| Asics Gel Nimbus 13's Miles: 14.50 |
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| very hot run today, I did the golf course lopp. |
| Asics Gel Nimbus 13's Miles: 6.30 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I just had time for a little out and back today. Man my legs are dead today, a very windy hot run. I want some thunderstorms and dodge the lighting bolts. |
| Kayano 18's White Miles: 4.00 |
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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 | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Nice run out past mini gu corner and back, the old legs were feeling better today. I was able to do 25 min on the bowflex upper body work and some crunches. |
| Asics Gel Nimbus 13's Miles: 8.20 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 115.62 | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 136.62 |
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| Kayano 18's White Miles: 59.82 | Asics Gel Nimbus 13's Miles: 76.80 |
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| Night Sleep Time: 70.00 | Nap Time: 0.00 | Total Sleep Time: 70.00 | |
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