| Location: Preston,Id,USA Member Since: Mar 09, 2008 Gender: Male Goal Type: Age Division Winner Running Accomplishments:
2009 TOU Half Marathon 1:25:06 2010 St George Painter's Half Marathon 1:25:24 2011 Jan. St George [Painter's] Half Marathon different course 1:25:28
2011 Apr. Boston Marathon 3:03:24
2011 May Ogden 5K 18:18 2011 July 4th 15K Freedom Run 58:53 2011 July Deseret News 10K 37:12 2011 Oct St George Marathon 2:58:18
Short-Term Running Goals: Sub 18 min. 5k
1:24 Half
Sub 3 at St George in Oct.
Get injury free and stay that way Set new PRs at all distances now that I'm 50
Long-Term Running Goals: 17:30 5K 2:50 marathon
Personal: I was born in 1960
I started running in 2006
I am married with a 16 year old son [that lives with my wife and I] and a 30 year old step son and 25 year old step daughter
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 103.00 | 3.00 | 11.00 | 0.00 | 10.00 | 127.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Went for 6 easy miles today. The roads had just about gotten dry then it snowed most of the day yesterday and there is a lot of snow and slush again. It's a warm mostly sunny day though so it probably won't last long. AP 8:26. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just went for another easy 5 today at 8:26 AP. Plan to keep it easy for a while. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another 5 easy miles. 8:19 AP. Did throw in a few short striders. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Left for San Diego yesterday afternoon and spent the night in Mesquite. Drove the rest of the way to San Diego today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I went for an 8 mile run on the beach from our hotel room. It was very nice running with the tide going out so the sand was damp and firm and the beach is quite flat. There are always quite a few people running there. It was nice with 60 plus temps. There was a south wind blowing which I started out running into so I had a nice tailwind coming back. My miles into the wind averaged from 7:30 to 7:45 pace. My tailwind miles were all 7:09 or 7:10. I did run part of it on the boardwalk but most was on the beach. It was a very nice run and felt easy in the nice temps and low altitude. Overall ave pace was 7:23. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles 8:15 AP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another 6 easy miles. After San Diego we were greeted home with a nice 5 deg yesterday morning and -1 deg this morning. Ran later when it had warmed up a bit yesterday but this morning was plain cold. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went skiing. Didn't run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Felt like I was coming down with something last night and today. Headache and low energy. I decided to skip my run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I felt much better today. I went for 7 miles and just ran relaxed. It was a snowy morning and warm. 2 of my miles were in a couple of inches of fresh snow that hadn't been driven in yet. It was quiet and soft to run in. My pace dropped by about a minute per mile at the same effort in the snow to well over 9 min pace compared to the wet blacktop the rest of the run was on. Overall ave pace was 8:38. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| I didn't get out until 11 PM. It was about 15 deg and crystal clear. Lots of stars. I ran the first mile in 8:12 and the second in 7:41. I was feeling pretty good so I picked it up to 6:54, 6:42 and 6:37 for the last 3. On the last 2 miles I felt like I was running around 10K pace but I wasn't even close to my 1/2 mar pace of 6:31 three weeks ago. I usually always run slower in the dark than it feels like. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Warm temps with a very light snow falling. I went 8 miles with 3 1/2 on pavement and the rest on a little under an inch of fresh snow. The footing wasn't too bad and made for a nice run. Very quiet and peaceful. I started out quite slow and picked it up a little as I went and tried not to get slowed to much on the snow. AP 7:46. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Just a nice easy 6 mile run with about half on snow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Went for 15 miles on my mt bike this morning. I haven't done that too much this winter. It was mostly on snow that was warm and slushy yesterday but frozen this morning. That made it slow going but it was nice to get out on the bike anyway. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another slow easy run partly on snow that was more like frozen slush. I went 6 at 8:17 pace with 3 or 4 short pickups near the end. I've kept the last 4 weeks pretty easy with mileage in the 20s. I'm going to still keep the pace mostly easy and gradually add more miles. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Nice sunny afternoon for a run. The temp was still a little below freezing but it felt warm with the sun. I did a 6 mile progression run going 8:14, 7:39, and 7:18 in the first 3 miles and 6:43, 6:37 and 6:26 for the last 3. Last 3 miles felt hard. Especially the last mile although 7:18 felt pretty good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Didn't get out until after dark. Went for 6 miles. It was crisp and cold [about 15 deg] with a nice bright 1/2 moon. Just kept it easy and relaxed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles this morning. I ran up around the reservoir for the first time this winter. The snow is still quite deep so I had to run on snowmobile tracks. It was cold but sunny and gorgeous. The 6 1/2 miles that I ran on the snow I tried to keep the pace just under 8:00 which was probably around 30 sec per min slower than the same effort on pavement. I stopped for about 5 min at the turnaround point and just enjoyed the quiet. I had only intended to go about 8 miles but it was so nice I went 10. 7:49 overall ave pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran this morning on the same route as yesterday just turned around a little earlier to cut it to 7 miles. Kept the pace real easy. Running on the snowmobile trail I was going almost a full minute slower pace [well over 9 min] than on the pavement. Overall AP 8:41. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Went 15 miles on the bike this morning. There was about 2 inches of fresh snow and still coming down. The temps have been in the negatives the past couple of nights so the ground was cold enough that every bit was sticking to the roads. The snow had pretty much all melted from the gravel roads before this last cold snap so the traction was good in the light powdery snow until I hit a spot where there was still some solid ice under the powder that made it so slick that when I hit it I went down so quick I didn't have time to get my cleats unclipped from the pedal and went right down on my side still attached to the pedals. It was so slick I could hardly stand on it when I got up. I have usually ridden my bike a couple times a week all winter long and I usually get through the winter without going down or maybe once at the most. This year I've only been out about 4 or 5 times on the snow and I've already gone down. I've got a pretty sore elbow but other than that I came out ok. Other than the crash it was an enjoyable ride. I always love to get out when it's snowing as long as there's no wind. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Went out for 7 miles about half on the snowmobile trail again. Today the temps had been much warmer plus there was a lot of new snow covering the trail. On one 1/4 mile section there's no snowmobile tracks but it has been cold enough that the frozen snow has held me up. Today on that stretch I was going in about 6 inches. I just kept the pace easy any a couple of those miles were over 10 min pace. My pavement miles were around 8:20 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| It was a really nice afternoon for a run [other than the fact that I had eaten a large lunch just before heading out]. It was close to 40 deg so I went with the shorts. I ran the first mile in 7:24 then averaged 6:41 for the next 5 miles. AP 6:48 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 very easy just under 9 min pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 103.00 | 3.00 | 11.00 | 0.00 | 10.00 | 127.00 |
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