| Location: St George, Member Since: Mar 10, 2009 Gender: Male Goal Type: Other Running Accomplishments: Best 10K: 2013 Spectrum 10K 40:34
Best Half Marathon: 2012 Dog Town 1:29:57
Best Marathon: 2013 St George 3:12:15
Best 50-miler 2012 8:36 Short-Term Running Goals: Keep running!!!! Long-Term Running Goals: Keep Running!!! Personal: I am married with eight children. All of them are ours. My wife is so awesome! Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 378.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.05 | 97.00 | 12.25 | 0.00 | 138.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 3.00 | 0.00 | 0.00 | 4.50 |
| TM: 1 mile warm-up @ 8:15, 3 miles @ 7:09, and 0.5 mile cool down @ 8:15 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
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Track
WU: 1 mile (8:00), 4x100 sprint glides, 2x200 (40 & 38sec)
Core: 3x800 (3:03, 3:00, 3:03)
WD: 0.5 mile (7:35) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 3.00 | 0.00 | 0.00 | 3.50 |
| Ran the virgin river trail... half mile warm-up @ 8:15, next 3 miles paces were 6:53, 6:50, 6:54. I walked a half mile to the start the the neighborhood 5k. I walked with my younger kids while Cathy and the older kids ran. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.50 | 0.00 | 0.00 | 4.50 |
| Ran from the chuckawalla trail to Tiges house. Sort of a half mile warm up at 7:12 pace. The next 4 mile paces were 7:02, 7:00, 7:06, 7:02. The slow mile was the last mile of the st george marathon course. Only proves that I slow down during that section Every time! Or maybe it was that dime I stopped to pick up?! My cool down was a half mile walk to Tiges house. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
| Treadmill run... Half mile warm up at 8:20 pace, 2 miles at 7:12 pace, and a half mile cool down at 8:12 pace. Todays run called for a 2 mile at tempo. I needed a warm up and cool down to save myself from the shock of instant speed. This run is a recovery so I can rip it up tomorrow!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Long tempo run... pushed a little harder than plan. Mostly downhill from Winchester to John's house on the St George Marathon course. So i figured I could afford a faster speed. Splits: 6:53, 6:54, 6:49, 6:46, 6:46, 6:52, 6:54 I am typing this a few days later and I'm surprised how well I recovered. Track was manageable today at my top speed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 2.50 | 0.00 | 5.60 |
| Track (4x800)
1 mile warm-up (7:15)
2x200 (41sec)
4x800 (2:58, 3:00, 3:01, 3:02)
2x200 (41sec)
0.5 mile cool down (7:15) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 4.00 | 0.00 | 0.00 | 6.10 |
| Ran with Heath and John on last 6 miles of the SGM course. Four miles was tempo at 7:00. Splits: 7:45, 7:00, 7:00, 6:57, 6:57, 7:35 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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Ran out and back through the river trail system. That last mile back was uphill and a beast to finish. I love running this area on tempo because this measures my running fitness level... Mostly flat, and low rollers. Splits: 7:08, 7:02, 6:55, 6:56, 7:03
Swam at the lake this evening | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Ran down bluff to dixie ctr. This is an easy course and helps with recovery. I find it interesting that the flatter the course became the faster we picked up the pace. Splits: 7:10, 7:03, 7:01, 6:57, 6:55 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Ran at Panguitch Lake... Every uphill I struggled to hold pace. The elevation was 9000ft. The rain was nice and kept everything cool. (ave pace: 7:13) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.50 | 0.00 | 0.00 | 6.50 |
| Ran at Panguitch Lake again. We ran down from the lake towards the City of Panguitch. We dropped about 800 ft in 7 miles but had many big rollers to challenge my poor heart at elevation!! I walked for a few seconds at the top of most of the hills so I could catch my breath back. Even with all that drop I still struggled to keep the pace. And the last mile was mostly uphill/faults flat. Splits: 7:09, 7:10, 7:10, 7:05, 6:52, 7:14, 7:32 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 1.00 | 2.00 | 0.00 | 5.20 |
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Track
1 mile warm-up (7:35)
2x200 (42sec)
3x800 (2:58, 3:04, 3:05)
2x200 (43&42)
1 mile cool down (7:15)
It was so humid this morning and my stomach was not cooperating. I threw up in my month twice. I was planning on 5x800. The first 800 was a piece of cake, but the next 2 were pure torture!! Also, I got to the track later than usual and the place was PACKED!!! I felt self conscious with all these people watching me be sick and exhausted while doing my 800's. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Ran the rollers out and back on 500 south. Splits: 7:09, 6:56, 6:58 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
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We ran winchester hills to worthen park. The first mile was kind of a warm-up mile. Felt good... I might have ran too fast. I will find out in two days if that's the case. Splits: 7:24, 6:56, 6:40, 6:48, 6:47, 6:48, 6:51, 6:48
Went to an evening yoga class. This was the first time in months that my back finally released much of its tighness. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| I can't believe I held pace. My pace just felt like I was dragging. It was dark and I had no idea what i was hitting on my mile splits. The first mile was a warm up and uphill. Mile 2 was downhill and the rest was flat and low rollers. Splits: 7:50, 7:04, 7:00, 7:02, 7:01 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Started from home and ran out and back on the river trail system. Low rollers. Splits: 7:04, 6:40, 6:56 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Ran in Salt Lake City while visiting my sister. Ran up 2200 for 5 miles and back. I was just exhausted during this entire run. The first 5 miles was slightly uphill and I managed that okay. Coming back I was just beat. I was so happy to stop at intersections to wait for a green light. Average pace 7:18 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 2.75 | 0.00 | 6.50 |
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5x800
1 mile warm-up, 2x200 @ 10 mph for 45 sec with 1:00 recovery, 5x800 @ 10 mph for 3 min with 3:00 min recovery, and 1 mile cool down. 800's intervals = 3:00, 3:00, 3:01, 3:03, 3:05
Yoga class this evening | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| Ran with Craig and Heath. Very humid and it rained on us at the end for a nice reprieve after a hard run. First mile uphill, 2 miles down and 2 miles flat. Splits: 7:31, 7:00, 7:04, 7:07, 7:08 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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The humidity is killing me!!! Tough run... mostly downhill too! ave pace 7:00
Spin class after work and yoga after spin. Too cold in the yoga room. I think that made me stiffer!! :( | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 10.00 | 0.00 | 0.00 | 15.00 |
| Ran the SGM course. The first 5 miles easy at a 7:28 pace. The next 10 miles was a sub 7 run. I ran 6:53 pace average. Felt good for the entire run. Splits: 7:48, 7:28, 7:22, 7:22, 7:18, 6:49, 6:58, 6:58, 6:52, 6:48, 6:53, 6:51, 6:47, 6:58, 6:57 (total time 1:46:10 pace ave 7:05) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 2.00 | 3.00 | 0.00 | 6.90 |
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Track (5x800)
1 mile warm-up (7:01)
2x200 (41&44sec) with 200 recovery
5x800 (3:03, 3:05, 3:02, 3:00, 3:02) with 400 (2:45) recovery
2x200 (41&40s)
1 mile cool down (7:00)
Not a bad workout. GI issues after interval 3. Purged on interval 5 at the 550 mark. Warm-up and cool down pace felt like a jog.
Yoga class this evening... I disabled the AC before class... Much better environment to do yoga when you're not freezing to death! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Ran with Craig around the virgin river trail system. Very humid this morning, but cooler temps. It was tough to maintain a 7:00 pace. I'm a little tired from yesterdays track. Splits: 7:14, 6:56, 7:04, 7:10, 7:06 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.05 | 97.00 | 12.25 | 0.00 | 138.30 |
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