| 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 | | 116.10 | 0.00 | 8.16 | 2.00 | 28.00 | 154.26 |
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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 |
| 6 easy miles | | 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 |
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Ran 8 miles. Last 2 miles into a very strong headwind and rain. 8:07 ave pace.
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| | 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 |
| 5 easy miles at 8:18 AP. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| 20 miles on the mountain bike this morning. Another really nice fall day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| I decided to try a little bit of faster running this morning. The first since the marathon. I ran a 3.75 mile warmup at 7:49 pace. Then did 4.25 miles of fartlek running 6x1/2 miles faster with 1/4 mile recoveries. Averaged 6:52 on the last 4.25. Overall pace for 8 miles was 7:19. I felt a bit slow this morning but I don't seem to have any lingering injuries from the marathon. I do have a little back soreness but that's probably more from packing out the elk last week than the marathon. The last 2 marathons I did it, seemed like I spent several weeks recovering from injuries after the races. Mainly injuries that I already had going into the race. | | 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 on a nice hike near St George. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Spent the night in Mesquite. Went on a nice 6 mile run through some very nice neighborhoods along the east side of town. A lot of hills on the run. Later that day my wife and I went on a 6:1/2 mile hike near Zions Park. I ran 1 1/2 miles of the hike. It's tricky running on slickrock. We brought back some nice pieces of petrified wood. The weather was perfect. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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8.5 miles at 8:19 AP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 7.00 | 15.00 |
| Ran 8 miles up by the reservoir again. There was a huge flock of sandhill cranes circling overhead that was so large and noisy that I could hear and see them for 75% of the run even when they weren't directly overhead. I like their sound. We have 4 of them that spend time in the fields around our house about every day. Kept the pace easy again at 8:01 AP. PM Rode 20 miles on my MT bike. I felt good and really hammered on this one. I thought I might beat my PR for this course but came in just short.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles 8:21 AP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 3.00 | 0.00 | 0.00 | 8.50 |
| After a 3 mile warmup I ran 5 miles of fartlec. 6x1/4 fast with 1/4 recovery. Then 3x1/2 with 1/4 recovery. I wanted to run about 6:00 minute pace on the faster intervals and couldn't believe it felt that hard. By the time I got to the 1/2s I couldn't even keep the pace at 6:00 and ran them a lot slower. I think I may have had some fatigue from Tuesday. | | 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 |
| Helped a buddy pack out his elk and got in some good hiking. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 slow miles. | | 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 |
| Got signed up for Boston this morning. I guess I lucked out and signed up around 9:30 AM so I missed the morning problems with the web sight but still got in before the race filled up. My son in law is getting married in Pennsylvania 2 days before the marathon. It's about a 4 hour drive to Boston from there so I figured this would be a great opportunity to run Boston since I would be that close. | | 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 |
| When I helped a friend pack out his elk last Saturday, I was packing a load up some steep terrain and felt a tweak in my hamstring [the same one that was bothering me before the marathon]. I was feeling fit and good and was hoofing it up the hill pretty good and it happened right near the end. The next day I ran 10 miles and it felt fine but I went pheasant hunting afterward and it got sore with all the walking. It was still sore Sun. and Mon. so I took Mon. off. Then I ran 5 miles today and it felt fine until the last 1/4 mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Decided to give the hamstring another break today and just road the Mt bike 20 miles. | | Comments(2) |
| | 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 |
| Ran 5 miles at 8:27 pace. My hamstring felt good all the way. It was tempting to go farther but I resisted and kept it short and easy. | | 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 |
| Just ran an easy 6 today and everything felt good. | | 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 7 miles at 8:34 pace. Just keeping it short and easy. Everything felt good today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran 6.5 miles. Kept it real easy again. Everything is feeling good at the moment. I had some snow flurries for most of the run but it cleared up at the end. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Another short easy run. 4.5 miles. 8:25 AP. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 1.00 | 0.00 | 8.10 |
| The temp was 22 deg this morning but I ran a little later after the sun had warmed things up to around 30. I ran 8 miles and kept the pace easy until the last 2 miles where I ran 4x1/4 fast with 1/4 slow in between. I averaged around 5:40 pace on the faster 1/4s. Overall ave pace for 8 was 7:47. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| 20 miles mt bike. | | Add Comment |
| | Race: |
Preston Halloween 5k (3.16 Miles) 00:19:39, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 2.16 | 1.00 | 0.00 | 10.16 |
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This morning I decided to run a local 5k. I don't feel like I'm in race shape for any distance. My training since the marathon 6 weeks ago has been very lacking while I've been keeping it easy to work through some lingering injuries. Being a first time local race I wouldn't have been surprised to only have a few show up. The woman putting it on works with my wife and the race was a fundraiser for special olympics and she has 2 kids that compete so I thought I should support them. I was surprised to see that they ended up with 80 to 100 participants. It was about 33 degrees at start time. I had gone knowing there likely wouldn't be any competition and thought I would just be getting in a nice tempo run. After a 2 mile warmup, the race started and I had 3 or 4 kids running ahead of me. I figured they would last less than 1/4 mile but was surprised when 2 of them were still keeping the pace after 1/2 mile where I was at 6:00 pace and they were running about 15 yards ahead of me. We all must have slowed and hit the first mile in 6:17. As we got near the turn around I passed one of them and caught up to the lead kid. I talked with him a bit and found out he was a freshman at Grace High School and he had just missed qualifying for state in cross country by 2 places. The state meet was today. We hit the second mile in 6:22 and continued running side by side most of the way to the finish. I picked the pace up a little more toward the end of the 3rd mile and he wasn't about to let me go. With about .2 to go I picked it up a lot more and he finally dropped back. I finished the 3rd mile in 6:11 and the last .16 at 5:09 pace. This was the same course they do the biathlon on and I have measured it with my bike computer that is very accurate and get 3.16 miles. It was fun to have some competition and I'm sure it motivated me to run a little faster than I probably would have otherwise. For first place I won a very nice Nike sports duffel bag that had a 40.00 price tag on it so turned out to be a worthwhile morning. After getting home I ran another 5 to make it 10 for the day.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 116.10 | 0.00 | 8.16 | 2.00 | 28.00 | 154.26 |
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