| 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 | | 131.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 131.11 |
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| Gel Nimbus II Miles: 35.12 | Asics Kayano 16's Miles: 33.05 | Asics Kayano 16's Red And Black Miles: 62.93 |
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| Night Sleep Time: 98.00 | Nap Time: 0.00 | Total Sleep Time: 98.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.02 |
| I could tell the leg wasgoing to do better right from the start today, things felt alot better today. The didnot flare up until mile 4 but I was able to control it more than it controled me today. So I will keep useing the roller each day and ice to see if things will calm down more. I think we should be good to go by SGM time. |
| Gel Nimbus II Miles: 6.02 |
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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 | | 7.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.02 |
| Today's run took mre out to the base of Harry's Hill and back, I did okay the legs started to bother me a bit around mile four. I hung in there and got it done though, Tomorrow I will take off and hopefully do a long run sat. morn. SGM is creepin up fast. I did some time on the bowflex 25 min upper body, and 200 crunches. Then rolled both legs for about 15 min. |
| Gel Nimbus II Miles: 7.02 |
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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 | | 12.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.30 |
| For todays run I went up over Harry's Hill into Salem and back home. I felt pretty good until mile 8 and the left leg I.T. Band flared up again, really sore today. Not sure what to do I will keep iceing and rolling on the big blue roller. It was a nice morning and still a great dispite the I.T. Band discomfort. |
| Asics Kayano 16's Miles: 12.30 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.28 |
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I did a golf course loop today, very nice temps for running. I did 25 min on the bowflex upper body, and 200 crunches.
I have been doing the eliptical all week trying to get my ITB to rest, it did feel good today really not an issue, so I hope that means it is getting better. |
| Asics Kayano 16's Miles: 6.28 |
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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 | | 14.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.03 |
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Nice longer run today I got out a bit on the late sie of the mor. 8:30. Lots of runners out for the Spanish Fork Half Marathon. Seem to get bigger each year, it was diffenitly a cool on e this morning. Did feel good after a warm up though. My ITB did pretty good did not bother me much until about the last mile. I ran out to Rambo Jr's house in Salem, then back to Gu Corner, then a Golf Course loop to home. After the run I did the ice treatment on the ITB and rolled both legs really good. |
| Gel Nimbus II Miles: 14.03 |
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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 | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
| I did a golf course loop today, just went real easy. The left leg is still a bother but it let me get my run in. I did 25 min on the bowflex upper body and 200 crunches. After wards I did the ice treatment on the ITB and used the big blue roller. |
| Asics Kayano 16's Miles: 6.34 |
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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 | | 8.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.13 |
| Ran out to mini gu corner then did a golf course loop. The ITB is still there and a little sore, does not hurt to walk, only after a few miles of running. I did another 25 on the bowflex and 200 crunches, and ended the workout with ice on the ITB and the big blue roller. |
| Asics Kayano 16's 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| cut back on the miles today and maybe I will go easy for the rest of the week. After the run I rolled my legs and put them on ice. SGM is around the corner, come on leg get better. |
| Gel Nimbus II 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 | | 4.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.05 |
| Today I did a litlle out and back, nice weather I love this time of year. My leg did okay not as bad as it has been. Another 25 min on the bowflex, and 200 crunches. Hit the roller and ice packs. |
| Gel Nimbus II Miles: 4.05 |
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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 | | 14.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.03 |
| I ran out to Rambo Jr house again in Salem looked to see if anyone was awake. Did'nt look as though anyone was stirring around so I headed back to gu corner. Refuled and did a golf couse loop, the wind was blowing hard there this morn but a nice tail wind coming down canal road. The ITB was not an issue until about the last mile, it seems to take a longer into the run for it to be a pain, so hopefully by SGM it will be ready to go. All in all be a good week of training, only two more weeks until SGM. Starting to feel the excitment again. |
| Asics Kayano 16's Red And Black Miles: 14.03 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(2) |
| | 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 |
| Today I ran to the old Bishop's Storehouse and back. I did feel good, my left leg which has been a pain all summer long was not even an issue today. So I hope that is good news. I did 25 min on the Bowflex and 200crunches. I am heading to do the ice treatment and the big blue roller. |
| Asics Kayano 16's Red And Black Miles: 6.00 |
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Today I ran up to thr golf course then took the little side trail along the river. Nice run and very comfy conditions. The last couple of days my leg has not givin me any trouble at all, felt strong and good today. Been a while sense I have felt this good, So I hope that things have finally healed. I did 25 min on the bowflex upper body and 200 crunches. I am getting excited for SGM I really want to do well, I wont set any predictions just yet. Maye just keep that to myself for now. |
| Asics Kayano 16's Red And Black 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Today I ran out past mini gu corner and back, another nice run without leg problems. I hope they stay feeling good I enjoy running but when the body is feeling good it's a runner's high. I will keep icing and using the big blue roller. |
| Asics Kayano 16's Red And Black 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Another run up past the golf course and along the river trail. Nice fall weather running, however I am soaking in all the sun I can. It won't be to long before things start to turn colder. The legs are feeling good should be ready for SGM in a week I did spend some time on the bowflex today 25 min and 200 crunches. Time for some ice and the big blue roller. |
| Asics Kayano 16's Red And Black 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| Nice easy early morn long run, nice cool temps very enjoyable morn. I ran to Little Bro's house, AKA (Rambo Jr.), his foot is still not doing well but he tried a couple of miles. I will miss him and my son at SGM. My legs are feeling good and I think they will be ready for next week, it's hard to believe that it's time for the marathon. The summer has gone by fast this year. Next weeks temps in St. George are suppose to be upper 90's to 100. It may be a hot run this year when the sun pops up. We will do our best to be ready. It's been a fun year doing the slam just one more and who's knows maybe again next year. |
| Asics Kayano 16's Red And Black Miles: 12.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Just a nice easy run today out past gu corner to my two mile mark, then back. Round trip is 4 miles and a few ticks. I did 20 min on the bowflex and 200 crunches. My leg seems to be feeling good so hopefully we will have a good marathon on sat. I did hit the bog blue roller and ice. I love ice it feels good. |
| Asics Kayano 16's Red And Black Miles: 4.25 |
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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 | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Anothe nice easy run pretty much tha same as yesterday. I did do some work on the bowflex, 25 min and 200 crunches. Everything seems to be feeling good, cross my fingers and toes for this weekend. |
| Asics Kayano 16's Red And Black Miles: 4.20 |
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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 | | 3.46 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.46 |
| Just a Little shake out run this morn in St. George with Wendy. It is going to be very warm for the Marathon tomorrow. I'm excited though should be a great time. |
| Asics Kayano 16's Red And Black Miles: 3.45 |
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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 | | 131.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 131.11 |
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| Gel Nimbus II Miles: 35.12 | Asics Kayano 16's Miles: 33.05 | Asics Kayano 16's Red And Black Miles: 62.93 |
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| Night Sleep Time: 98.00 | Nap Time: 0.00 | Total Sleep Time: 98.00 | |
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