| 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 | | 26.50 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 33.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
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Today my goal was to try and have a couple of marathon pace miles. Ya I know most of you guys can kick my butt in your sleep. What a nice day, was able to run in tank top and shorts, it felt soooo good. I did the 6 mile route out past GU Corner and back. My total time was 56:41, Mile splits are as follows.
Mile 1. 9:27 Warm up
2. 9:31
3. 9:35
4. 9:04 Marathon pace
5. 9:57 Hill up out of river bottoms
6. 8:21 Felt like I had some kick still, so I went for it.
I also did 30 min of upper body weight training to strenghten my core, and ended with 300 crunches. Tomorrow will be a recovery run. Average pace for the run was 9:17.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| The days just don't get any nicer than this, beautiful running weather. Today was a recovery run just keeped a nice and easy pace. My last mile I was able to do a marathon pace mile of 9:05. Not to bad with the last mile all up hill. For the most part my legs felt pretty good not to bad after yesterdays harder push. I did the run out to the river bottoms, turned around at the river and then continued down the canal road and came out by the Bishops Storehouse, then back up Senic Drive. I finished the workout with 30 min of upper body weight training to keep the core strong. Concluded with 305 crunches. I guess the weather goes down hill tomorrow. Ya gotta love spring time in the rockie mts. See ya tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.04 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.04 |
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Another nice day for a run. I'm greatful for the sun it sure feels good. Most of the run today was uphill to work on leg strength. Ran up through the river bottoms from the Bishops Storehouse, then out to GU Corner and back home. My average pace today was 9:26. I also did 30 min of upper body strength training and ended with 310 crunches. Mile splits are as follows.
Mile 1. 9:37
2. 9:36
3. 9:35
4. 9:12
5. 9:22
6. 9:48
7. 8:56 |
| 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 | | 6.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.04 |
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Todays run had a little bit of everything. Rain, Hail, Wind, and by the time I got over to the river bottoms the sun came out. Needless to say My legs today were really wacked out, not much energy in them today. I guess this weeks workouts have finally taken there toll. They felt really strong all week until today. So we baby crawled it around the 6 mile course today. I am going to take a full recovery day tomorrow and plan on a long run for sat. I also did 30 min of upper body weight training and 315 crunches. So far I feel that this has been a pretty good week for my training. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.22 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 |
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Had to work again this morn. so I did'nt get out until about 10:30 a.m. I did the 8 mile run up around the golf course again. It was alot colder today than it has been for a few days. When I got up around the golf course the wind was blowing pretty hard out of the canyon which made it feel a little bit colder. My legs seemed to recover with a days rest and I had good energy through the run. I was able to do a couple of marathon pace miles. It was a very enjoyable run. My mile splits are as follows. average pace was 9:27.
Mile 1. 9:53 Warm up
2. 9:14 close to marathon pace
3. 9:34
4. 9:27
5. 9:20
6. 8:53 Marathon pace
7. 10:09 Lost it !!!
8. 9:17
It has been a great week for my training. Little baby steps on improvement. slow but sure. |
| 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 | | 26.50 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 33.50 |
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