| 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 | | 21.83 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.83 |
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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 | | 3.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.22 |
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Strapped on the Blue and Silver Kayano 13's after work and went for a very easy run. Decided to extend a mile today and see how the hamstring would hold up. It was a little on the stiff side to begin, but seem to lossen as I went along. I went down in the river bottoms today, I have'nt been down in for a couple of month's. Did the 3 mile loop with some change. After I did 25 min of core strenghting with some weight's and 150 crunches. My total time for the run was 33:41, mile splits were as follows,
Mile 1. 10:18
2. 10:55 some uphill
3. 10:20
So my hamstring is still a little tender, but I think it is coming along, rather slow though. We will just try and hang in there. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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My hamstring was a little on the sore side this morn. after yesterdays run. But by the afternoon and some strecthing during the day it felt ok to do 30 min. on the eliptical. After of course I did 30 min of weight training on the old upper body. I did 190 crunches, almost to my goal of 200. I plan on doing a run outside tomorrow of at least 3 miles maybe more depending on how the hamstring feels. 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 | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
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Nice day for a Halloween eveining run. Started off thinking doing another 3 miler, but by the time I got to the river bottoms my hamstring was feeling ok so I did my 5 mile loop, out to GU Corner and back. This run has a couple of small hills that are only about 400m long. I was able to handle them ok. I was almost to GU Corner and my Bro. Rambo Jr. drove by and waved gave me little boost up the hill. Hello Rambo!!! On the way back felt ok, the last 1.25 miles my hamstring was a little tired but did not hurt like before. Dan Folgalber's Nexus and U2's It's a Beautiful Day helped me forget the discomfort. I have ran with much worse pains. All in all it felt good to be down in the river bottoms again. My total time was 52:15 pace miles are as follows.
Mile 1. 9:39
2. 10:10
3. 10:11
4. 11:00 Hill
5. 10:08
I also did 25 min. of upper body weight training to work on the old core strenght.
Kayanos silver and blue |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.13 |
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I decided today to try running two days in a row and see how my hamstring would do. It did'nt feel any more sore than yesterdays run and I've run with alot worse pain before and done just fine. It took about a mile for it to lossen up, once that was accomplished it felt ok. I slowed way down from yesterdays run so as not to stress it out to bad. Last year goal was to increase from running 3 days a week to 5 and I did that until I started having hamstring injuries. So my goal for this coming year is to try and do 6 days a week. Sasha says that you do not get injured from running 6 days a week. So Sasha I'm going to put your theroy to the test. My total time today was 54:53, with an average pace of 10:41.
Mile 1. 10:36
2. 10:55
3. 10:56
4. 11:33
5. 9:41
The last mile I felt strong and hardly any discomfort in my hamsrting. I felt like I could run at this pace for a long time. But we will keep it on easy street for a while. I did another 25 min. of upper body weight training to keep the core strong.
Kayano Silver and Blue |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.14 |
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Another nice fall afternoon for a run. I love this time of year. 3 days in a row of running, it felt good to be able to do that. It's been to long of wa wait. It kind of stinks to have to get your muscels, legiments, tendons ,and bones road hard again but I will build my base slowly and keep my fingers crossed that the old hamstring is on it's way to being better. It was pretty sore after the run yesterday, but by the end of the day it is hardly noticable. Total time today was 54:48, with an average pace of 10:40. My legs did feel a little on the wack side but that is to be expected.
Mile 1. 10:16
2. 10:30
3. 10:44
4. 11:19
5. 10:39
No weight training today, I will hit them tomorrow. See ya there.
Kayano 13's Silver and Blue |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.22 |
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My thought's and prayers are withe the Ryan Shay Family, may God bless them at this difficult time. What a gifted person and athlete. He will be missed.
A very busy day with work today, and doing the family thing after made it hard to get in a run today. So about 6:30 this evening I was able to fit in a little 3 miler. My leg is feeling pretty good today not a whole lot of discomfort. I feel as though I am maybe about 75% to 80% there. It seems to be sore after the run but within a day it is all but noticable. My total time for the 3.22 miles was 31:20.
Mile 1. 9:54
2. 9:49
3. 9:45
.22 was 8:47
Most of this run today was uphill so I feel ok about the pace, it did not feel very strenuous at all. I feel like I have had a decent week of training. 5 days of running, have'nt done that for a while. See ya next week. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 21.83 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.83 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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