| Location: AZ, Member Since: Mar 10, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments: Personal Records:
5k: 15:38 2014 Carlsbad 5000
10k: 33:06 2012 Mesa Turkey Trot
Half Marathon: 1:11:40 2013 Eugene Half Marathon
Marathon 2:32:14 2012 Tucson Marathon
Short-Term Running Goals: Eugene Half Marathon Long-Term Running Goals: Sub 15:30 5k
Sub 1:10 Half Marathon
Sub 2:30 Marathon Personal: Husband to speedy wife Allison and father to Camryn (7) and Brandon (5). Graduate of Weber State University where I played on the tennis team. I love to run, help others get faster, and always learn about the sport I love. My wife Allison and I have a blog called AZ Parents on the Run about our running lives with kids. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | 18 mile long run: I hadn't done a long run with the group for a while and I actually had two group runs to choose from. As usual, I opted for the earlier run and ran with the Bandidos down on the Phoenix Canal. I knew a couple of guys that also had 18 on the schedule so it worked out well. I started out very slow but I was just talking with people and not really paying attention to pace. We were pretty easy for the first 10 and then I noticed a pickup in the pace after that. We went up 32nd St. twice on the way back in for some hill work. All in all a good solid long run and the conclusion of a week that had lots of quality for me. I don't think I would have done well on a hard long run today. It was great to run with people I hadn't seen for a while. Avg. 7:09 pace | Add Comment |
| | 6 miles easy with strides in the last mile | Add Comment |
| |
AM: Warmed up about 2.25 miles w/drills and strides then did 5 x 2k (1.25 Garmin) w/3 min jogs on the roads. Thought was 10kish pace. Splits were 6:39,6:37,6:37,6:40,6:36. I wanted to be around 6:40 so this was a good one. It was getting tough the last couple but 5:20 pace is feeling much smoother than it did a month ago. Temperature was much better (73) but extreme humidity left me 100% soaked.
PM: 4 miles easy | Add Comment |
| | 8 miles recovery + strides. Legs were tired this morning. | Add Comment |
| | Ran about 9 miles then I changed into my new Saucony Fast Twitch shoes which I will wear for CIM in Decemer. They felt great. I ran another mile before finishing the last five with a progression tempo run. Goal was start at 6:10 and come down about 10 seconds every mile finishing around 5:30. Splits for that portion were 6:07,6:00,5:45,5:37,5:26. It felt really good and even easier than my recent tempo runs around 5:55 pace have felt. Good sign for sure. Better weather helps. Have a great day! | Comments(4) |
| | 20.43 miles: Plan today was 20 miles with 5x3 miles in sub 18 with mile recovery in between. I warmed up just 1 mile an then went straight into the workout which felt very awkward at first but in order to not do too much mileage that's I what I had to do. This is one of the best long runs I have ever done. The break up of the mileage made it easy to focus mentally on the smaller segments. I kept the recovery miles at my normal recovery day pace to keep things honest. The weather was great and I never had the feeling I was hitting the wall. Idea was marathonish effort. This was a great way to get 15 miles in atmarathin effort. Here are the splits: 1 mile warmup 6:52 5:53, 5:57, 5:55 (17:45) 7:00 Recovery 5:55,5:58,5:55 (17:47) 7:16 Recovery 5:55,5:58,5:58 (17:51) 7:08 Recovery 5:58,5:58,5:56 (17:52) 7:23 Recovery 5:54,5:55,5:44 (17:33) .43 jog in at 7:12 pace 6:15 avg for the run | Add Comment |
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|