| 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 | | 170.84 | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 183.24 |
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| Kayano 14"s Miles: 122.14 | Kayano 15's Red & Black Miles: 37.20 | Kayano 14's Red Miles: 23.90 |
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| Night Sleep Time: 120.00 | Nap Time: 0.00 | Total Sleep Time: 120.00 | |
| | 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 |
| When I started on my run this afternoon it was hot and very nice, then by the time I made it to the golf course a thunderstorm moved in with vwry strong winds rain and some lightining. But we were wble to push through and complete the run. My legs are still feeling whack hope they recover for sat race. | |
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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 | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| I was able to do a morn run today it felt good to get a break from the afternoon heat. I did the Old Bishop Stoerhouse route which gave me mostly an uphill workout today. The felt really muggy this morn so I guess we will see rain this afternoon. Have a great day. |
| Kayano 15's Red & Black Miles: 7.30 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Freedom Festifal 10k (6.2 Miles) 00:48:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| There seems to be more and more runner's each year for this race, it is a challenging 10k the first mile is uphil and the last mile is uphill. Not my best time for a 10k, but it is a pr for this course. Last years time was over 50:00:00, My goal was to try and do a 7:30 pace doing well untill mile 3 and then I went through the dry heave thing. Not sure why that happens but I had to back the pace off a bit and was able to average a 7:54. It was very muggy and warm I think they need to start this a little earlier in the morn. |
| Kayano 15's Red & Black Miles: 6.20 |
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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 |
| Very hot and windy run today the wind was out of the southwest so for the last couple of miles it was in my face. I went through alot of sports drink today, my route for today was the golf course loop with the side river trail it seemed alittle bit cooler along the river. For the most part my legs don't seem to be to whacked after sat race which is surpriseing so hopefully they will continue to hold together. I did do 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 | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Wow another very hot and windy run, that's ok I like it. It is better than running in 9 degrees. I did the Bishop Stoe house route today, felt ok for the most part the heat kind of whacked out my energy. | |
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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 | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| A little bit cooler today, but it is still very windy. However it is coming more from the northwest which has kind of colled things of a bit. I did the golf course loop today with the little river side trail. My legs are whach today not sure why but we gor it done. I did do 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 | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| My legs today felt whacked, zapped, and Hacked. I just had to go very easy today plus it was on the hot side again. But it was still a great run, I did the golf course loop today and the road crews have out down a fresh layer of tar and rocks. It made for a difficult run today. I did do 25 min of Bowflex on my upper body and finished with 200 crunches. |
| Kayano 14's Red Miles: 7.75 |
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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 | | 17.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 |
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I was able to hit the road at 5:30 am this morn, it felt good to get in an early morn run for a change. It was a very muggy one though and I went through lots of sports drink. Felt good for the most part, I had a little 2 point buck jump out in front of me. scared me to death. Oh well it was a great run and veru injoyable. Oh it is my 30th wedding aniversary today. |
| Kayano 15's Red & Black Miles: 17.50 |
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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 | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| My legs felt ok today considering my long run on sat. They seem to recover ok, I did the golf course route, I got out kind of late but thats ok. It was still a great run and very injoyable. And then I came home and dug trenches for my sprinkling system so I am very tired now. |
| Kayano 14's Red Miles: 7.75 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.21 |
| Very hot run today I love summer it feels good winter will be here to soon. I did another golf course loop today, seen one deer by the golf course an d a muskrat. it was kind of cool. My legs did feel ok got kind of whack at the end I thinke the heat got to them. I did 25 min of Bowflex on my upper body, and finished with 200 crucnhes. | |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I just got done digging more trenches for my PI irrigation, I am extremly whacked. Trying to keep up with training and putting in a yard is exhausting. 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 | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| This week has been a bad week of training, I have just been to budy to really make a very good effort. I will not do this agian I cannot afford to be careless with the marathon quickly coming in oct. I was able to make alittle time for a quick run tonight at it was still very hot when I started around 97 I believe. See ya next week. | |
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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 | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Not as warm but still the sweat was pouring out of the old body. I did the golf course loop again with the little river trail and back home not a whole lot very exciting happened just a nice run in the river bottoms. No cross training today instead went out in the yard with the pick and shovel and dug another trench. I do have the Speedy Spaniard 10k on friday should be interesting. My legs of the past few weeks have been whack. | |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
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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 |
| A little bit cooler today but the low 90's still cause the old sweat glands to work overtime. I did another loop around the golf course, mylegs felt a little better today but still not 100%. I did 25 min of Bowflex on my upper 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 | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Todays run took on the Bishop Storehouse run, first mile flat and warm up 2nd mile down hill finally felt like pushing a few miles today, miles 3 and on rolling up hill. So mile s 2 and 3 I did feel like pushing and then kind of coasted the rest. I will take tomorrow off and do Speedy Spaniard race on friday and then a long run on sat. | |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Race: |
2009 Speedy Spaniard 10k (6.2 Miles) 00:47:09, Place overall: 89, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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Fun race this morn, lots of people and a very warm morn for a race. I think this is a pr for me, I felt good through most of the race except for mile 2 I kind of had the upset stomach feeling again, not sure why that happens but I was able to fight it off. My mile splits are as follows.
Mile 1. 8:14
2. 7:24
3. 7:33
4. 7:38
5. 7:47
6. 7:41
My last 10k on July 4th I had a7:38 pace this time I was at a 7:36, Hey a pr is a pr. Can't wait for my sat morn long runs I love them. |
| Kayano 15's Red & Black Miles: 6.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.02 |
| Nice early morn run very muggy though but still very injoyable. I seen all the Spanish Forkers amd some Salemites out this morn they were all going fast as usuall. I went out over Harry's Hill into Salem then back to GU Corner. I then did a Golf Course loop back to GU Corner and then home. My legs were a little on the whack side from yesterdays 10k race but not bad. Have a great weekend. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(1) |
| | 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 |
| My legs today are whack from fri 10k race and sat 18 miler, so I took it on the easy side. It was very warm again, did the golf course route with the little river side trail. 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 | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Today I did the bishop storehouse route which gave me alot of rolling uphill workout. My legs seem to handle it ok they are still whack from the race but I know by the end of the week they will be good to go for a long run. I finished with 25 min on the bowflex for upper body, and 200 crunches. |
| Kayano 14's Red Miles: 8.40 |
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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 |
| Today I did the golf cousre route, it was a little bit cooler the north wind was blowing which made it feel pretty comfy. My legs did feel good today but I still ran like a recovery, one day of recovery for every mile raced. | |
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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 | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| Warmer today and my legs had no energy what so ever, it was all I could do to get through the run today. But we cranked it out, I will take tomorrow off and get ready for sat long run. I finished with 25 min on the Bowflex upper body, and 200 cruches. | |
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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 | | 170.84 | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 183.24 |
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| Kayano 14"s Miles: 122.14 | Kayano 15's Red & Black Miles: 37.20 | Kayano 14's Red Miles: 23.90 |
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| Night Sleep Time: 120.00 | Nap Time: 0.00 | Total Sleep Time: 120.00 | |
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