| 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 | | 159.30 | 12.00 | 1.10 | 0.00 | 0.00 | 0.00 | 0.00 | 172.40 |
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| Kayano 14"s Miles: 49.02 | Kayano 15's Red & Black Miles: 83.67 | Kayano 14's Red Miles: 22.20 | Kayano 15's Red Black 8-29-09 Miles: 16.51 |
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| Night Sleep Time: 106.00 | Nap Time: 0.00 | Total Sleep Time: 106.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.12 |
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For some reason I could not sleep very well last night, it was a one of those nights were you are so tired that you have a hard time falling asleep. So I was not sure how well my long run would go this morn. Once I got going it felt good to be out in the early cool of the morn and turned out to be one of my better long runs.
I went out over Harry's Hill into Salem, then back to Gu Corner, made a loop aroiund the golf course with my Brother Clay, then back home. I spent the rest of the day installing my sprinkling system and now I am whacked out. So I hope I sleep well tonight. This has been a good week of training. | |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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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 |
| Another hot run the temps were in the middle 90's, produced alot of sweat. I did the golf course loop with the side trail, my legs did ok today. I stayed easy as I am doing a half marathon on sat. I did 25 min of Bowflex on my upper body and finished todays workout 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 | | 8.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.35 |
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Hot run, but injoyable. 25 min 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Todays run had a little bit of everything in it, and I found out that your hair does stand on your head when a lightining bolt is going to strike close. Then it started to poor rain and it cooled it off and ended up being a very injoyable run. The last mile the wind was blowing do hard it made it a difficult mile. But it was still a great 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 | | 7.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.35 |
| Nice run today was pretty windy though, but we stuck it out. I finished with 25 min on the Bowflex and 200 crunches. I will take tomorrow off and recover my half marathon on sat. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Race: |
Provo River Half Marathon (13.1 Miles) 01:42:48 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 12.00 | 1.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
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This race just gets more and more popular each year. Tons of people on a very cool morning at race start. It started about 10 min late but considering the people I guess that's ok. This is the first half that I have stayed strong throughout the race and had enough for the last mile that I was acutally passing alot of people. All in all a very good performance for me and another PR for the year. My splits are as follows.
Mile 1. 8:13
2. 7:35
3. 7:39
4. 7:40
5. 7:53
6. 7:48
7. 8:14 The hill kicked my butt
8. 8:22 Get me off this uphill
9. 8:02
10. 7:44
11. 7:53
12. 7:45
13.1 7:27 Blew past mohawk guy.
My next race will be Spanish Fork Half in Sept. then SGM Oct. |
| Kayano 15's Red & Black Miles: 13.10 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Comments(3) |
| | 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 |
| Wow my legs are still hurting pretty good, my run today was very slow and my quads were screamin the whole way. I just did an out and back to the golf course. Stopped a couple of times and stretched, I don't feel like I have any injuries just still alot of lactic acid build up in the old muscels. I finished with 25 min on the boeflex upper body and finished with 200 crunches. |
| Kayano 14's Red Miles: 7.40 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| My legs are still very whack from sat half marathon so it was another slow go. Warmer again today but that's ok the cold weather will be here much to soon. I finished with 200 crunches. |
| Kayano 14's Red Miles: 8.00 |
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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 | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
| It was all I could do to get my run in my legs are still so whack. It was slow and easy. I did do 25 min of Bowflex on my upper body and finished with 200 crunches. |
| Kayano 14's Red Miles: 6.80 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I seemed to have developed a slight engery left calf muscele, I have been wearing the cho-pat on my runs this week to give extra support. Today is was extra sore and very noticable on push off. I don't know what to think at this point just keep an eye on and hopefully it won't develope into anything more. I did do 25 min of Bowflex on upper body and finished with 200 crunches. |
| Kayano 15's Red & Black Miles: 3.00 |
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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 | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
| I have been on the injured reserve list for a few days, my left calf muscel has been giving me some issues. I did get out and run today after fours days of rest, as I started out on my run the old calfer was sore. But I stuck with it and by mile 3 it started to loosen up. The 2nd half of my run was alot nicer almost no discomfort in the calf. We will see what tomorrow will bring, I did do 25 min of Bowflex on upper body and 200 crunches. I'm trying some DSMO on the calf, they use it on Horses. Supposed to be a miricale ointment we will see how it does. Maybe I will feel like a gallop tomorrow. |
| Kayano 15's Red & Black Miles: 6.34 |
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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 | | 7.31 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.31 |
| At the of my run today the left calf was still whack, it took about 3 miles before it would loosen up and felt like my old self. It actually feels pretty good right now so we will see what tomorrow brings. I did 25 min of Bowflex upper body and 200 crunches. |
| Kayano 15's Red & Black Miles: 7.31 |
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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 | | 7.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.34 |
| My calf was a little more bothersome today not sure why. My left leg kept having spasams through the entire run it was not fun today. I will keep working with what I can do and go from there. See ya tomorrow. |
| Kayano 15's Red & Black Miles: 7.34 |
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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 |
| I'm still having problems with my left calf but it was not as bad today. I only had one tremor episode on this run not like yesterdays where it felt like my leg was going to give out any moment. It actually felt a little bit stronger today. I will take tomorrow off and hopefully be able to do a long run sat. I did 25 min of Bowflex and finished with 200 crunches. |
| Kayano 15's Red & Black Miles: 7.40 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.60 |
| Was no sure how the long run would go today after fighting a bit of and injury for the past couple of weeks. I did a mile warm up around my neighborhood to see how it feels and felt no worse than the past week so I headed off into the river bottoms and out over Harry's Hill into Salem. Ran into my Bro Clay and we spent most of the training today together it was a fun morning. Was not planing on doing 18 plus but I felt ok at the end and decided to push a few more miles. St. George Marathon is creepin up fast and I hope I will be ready and injury free by then. Considering the injury of the past few weeks this has been a pretty good week of training. |
| Kayano 15's Red & Black Miles: 18.60 |
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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 | | 8.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.13 |
| My legs are still dead from sat long run and my calf is still very bothersome. So we stayed on the slow side of training. Running is hard to get excited about when your injured. But we battled through the run today. I did do 25 min of Bowflex on my upper body, and finished with 200 crunches. |
| Kayano 15's Red & Black Miles: 8.13 |
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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 | | 6.77 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.77 |
| My calf left calf is in bad shape today, usually after a couple of miles it would loosen up but not today. It was a pain through out the run today and was all I could do to just finish, it just will not give in. this is week three of my injury and running is not a lot of fun right now. I will try and hang in we will see what tomorrow brings. May have to just take some time off. I did 25 min of Bowflex on my upper body and finished with 200 crunches. |
| Kayano 15's Red & Black Miles: 6.77 |
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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 | | 16.51 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.51 |
| I took the last the days off from running to see if it would help my left calf to heel up. I started with a warm up mile this morn to see how things felt. The calf seem to loosen up ok so I opted to head out through the river bottoms and into Salem. I did Harrys Hill my calf seems to do ok going up hill but seems to smart a little on the down hill. When I finished my run today did alot of stretching and iced things down real good and we will see what monday brings. I missed my Brother Clay today, he is out with a groin pull and I hope is get's better quick. Hang in there Bro. If I can just get passed the next few weeks and his the taper part of my training I think I will be ok for the SGM. We will see what next week brings. |
| Kayano 15's Red Black 8-29-09 Miles: 16.51 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.68 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.68 |
| A very frustrating run today my left calf hurt more today than when it first started to be a bother. Not sure what to do at this point, it was a very uncomfortable tun today. No use in running anymore this week or until it feels better. maybe try riding the bike tomorrow. I did do 25 min of bowflex on my upper body, then finished with 200 crunches. |
| Kayano 15's Red & Black Miles: 5.68 |
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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 | | 159.30 | 12.00 | 1.10 | 0.00 | 0.00 | 0.00 | 0.00 | 172.40 |
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| Kayano 14"s Miles: 49.02 | Kayano 15's Red & Black Miles: 83.67 | Kayano 14's Red Miles: 22.20 | Kayano 15's Red Black 8-29-09 Miles: 16.51 |
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| Night Sleep Time: 106.00 | Nap Time: 0.00 | Total Sleep Time: 106.00 | |
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