| 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 | | 31.50 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 36.50 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| It was kind of a nice run, if the north wind would stop blowing. It took the wind out of sails today on the way back. I ran out to GU Corner then down to the log house, turned around and headed home. A round trip is 7 miles. My average pace was 9:32, nothing to fantastic. Just slow and steady. Seen Patrick and Kent they were going fast as usual. We wil 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 | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Nicer day for a run, alot warmer and not as windy. Did mostly a downhill workout today. Ran out to the riverbottoms to the bridge that crosses the river and then ran down canal road, and came out by the bishops storehouse, then back up senic drive. My average pace for today was 9:15. Nothing to speedy. I also did 30 min of upper body weight training and another 300 crunches. My mile splits were as follows.
Mile 1. 9:33
2. 9:16
3. 9:31
4. 9:22
5. 9:01
6. 9:18
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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 | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Today was a total recovery run, my legs felt pretty wacked. So the body says to slow down a little, and we did. I know, I know, most of you guys walk faster than I can push it running. But that's ok I feel good about myself. A very spring like day today the sunshine really makes a differance in the old boys attitude. I did the reverse of yesterdays run, went up through the river bottoms out up past GU Corner and had a good uphil workout. I just turned up the Beach Boy tunes and enjoyed the run. It would be fun to go for a run on the beach, maybe next month for spring break in Disneyland. May have to try and work that one out. My pace today was a very slow turtle pace of 9:38. Don't think I will win my age group at that burning speed. I ended todays workout with 30 min of upper body weight training, and 300 crunches. Hopefully see ya tomorow. |
| 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 | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Turned out to be a beautiful afternoon for a run. Very comfy temps. For the most part this has been a good week of training, Both legs today felt good and strong which was a surprise after yeasterdays uphill workout. So I will take it when I can get it. I did the run out to GU Corner, then down to the log house and back home. Total mileage 7.0. Total time of run today was 1:04:33, with an average pace of 9:19. Mile splits are as follows.
Mile 1. 9:38
2. 9:35
3. 9:41
4. 9:29
5. 8:29
6. 9:38
7. 8:42
I also did my customary 30 min of upper body weight training, and 300 crunches. Tomorrow will be a full rest day, and at least a 10 mile long run on sat. See ya then. |
| 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
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I like sat. long runs, I had a goal of trying to do marathon pace for the entire run today. Was able to hold a 9:09 pace for the entire run, and had a couple of miles that I felt almost at threshold. I felt good through the whole run which is a little different for me. I did my 8 mile route up around the golf course, so 2 miles gave me a pretty good up hill workout. Wendy road her bike along side, it was fun to have her along, although she got kinda of cold. Pretty windy for a bike ride. Total run time was 1:15:03. Mile splits are as follows.
Mile 1. 9:35 Warm up
2. 9:24 Uphill
3. 9:05 Uphill
4. 9:09 Good rythum going
5. 9:17
6. 8:40
7. 9:35 Recovery
8. 8:38 Still had some fuel in the tank
This has been a great week of training, Added a few more miles and worked a little on my speed. Still have a long ways to go to hold pace for a 4 or sub 4 marathon. See ya next week. |
| 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 | | 31.50 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 36.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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