| Location: Salt Lake City,UT, Member Since: Nov 14, 2008 Gender: Male Goal Type: Other Running Accomplishments: 50k:Â 4:59 at Buffalo Run in 2010Â (32 miles)
Marathon:Â 3:01 at St. George in 2009!
Half: 1:29 at Painter's/ St. George in 2009. 1:27 at Salt Lake in 2009 (aided course)
10k: 40:53 Greek Festival 10k at Sugar House park in 2010.
5miles: 32:10 Dam 2 Dam in 2009. Master's winner.
5k: 20:00:00Â 19:54 in May 2010.
2008:Â Ran the Slam + Boston
I need to update this! Short-Term Running Goals: Carpe Diem.
Don't trip over my own feet. Long-Term Running Goals: Keep running. Personal: 1 wife
1 girl child
1 boy child
1 big dog
1 little dog
I'm a geologist for my day job. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 161.20 | 0.00 | 6.85 | 4.65 | 172.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Downtown, Memory Grove, City Creek, home. I picked up the pace for this run but stopped 3 times to talk to people I ran into along the way. Very pleasant. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 ez on JRP. 4 runners in our lunch time group today. A week from Wednesday is my work's 5k. Ugh, just the thought of trying to run fast makes me ill.... I guess that means I need to do some speed work.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 2.40 | 6.60 |
| For the first time in a very long time I ran fast intervals. I am tired. 1 mile warm up. 0.62 mile. 3:35. 5:47 pace. 0.2 mile recovery. 0.61 mile. 3:47. 6:16 pace. 0.32 mile recovery. 0.62 mile. 3:48. 6:11 pace. 0.63 mile recovery. 0.62 mile. 3:45. 6:04 pace. 2 mile recovery and cool down.
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| JRP ez | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Memory Grove & City Creek. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| A few miles in the city then trail. Downtown, BST to the U and back home. | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 1.50 | 0.00 | 5.10 |
| Downtown and up Memory Grove. ez pace with 3, 1/2 mile pickups. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| JRP ez 3. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| | | Comments(5) |
| | Race: |
DNR Fun Run (3.1 Miles) 00:19:54, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 5.60 |
| I'm lucky enough to work for an organization that has a lunchtime 5k for its employees. This fun run is organized/put on by employees.
There is one fast guy in the building. Last spring he ran a 5k that was about 5 minutes faster than my PR (but not near his PR). He did not take off at the start but went out slow and asked what pace I wanted. He said he was pacing me for the race. Thanks Fast Guy!!!! :) I've twice run 20:00 but never broken the 20 minute mark so I hoped to go out at a 6:20 pace. It was great fun to have my own personal pacer and a really good one at
that. Garmin data: Mile 1- 6:17, 170 bpm Mile 2- 6:27, 178 bpm Mile 3- 6:31, 179 bpm final 0.1- 6:32, 178 bpm 19:55, 3.11 miles, 175 bpm (200 bpm max) Official time 19:54, a PR and my first sub 20 5k! The course was on and around the Jordan River Parkway. Flat as a pancake. Wind ~10 mph. 53 degrees.
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I know I ran on this day but I can't remember how far..... pretty sure it was 5 miles.... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 ez
Took the weekend off for some serious cross training- landscaping and such.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Foot tour to and of the historic Guadalupe neighborhood.
I think I was a tad short of 10 miles.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.50 | 6.00 |
| JRP, 6 miles with random intervals included. I should figure out when I'm actually running at threshold vs VO2 max. 2 mile warm up
1/2 @- ? pushed wrong button 1/4 recovery 1/4 @ 5:17 pace 1/4 recovery 1/2 @ 5:52 pace
0.43 recovery (missed 1/4 marker) 1/4 @ 5:26 pace (should have run harder) cool down. Not a stellar workout but at least I did some fast running. That makes 3 weeks in a row! :)
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| About 8 min/mile pace but felt like I was working for it. Windy but nice and cool. Only a few drops of rain. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| From home I ran the Wahsatch Steeplechase course (or roughly the course), 17.5ish miles (my Garmin lost signal). Last spring I ran the race in 2:39. Today from home, which added a mile or two, I ran it in 4:17! I took my time, even taking a few pictures with my phone. The ascent was just fine, only a bit of wind and a few drips of rain. The ridge line was just fine, though I had forgotten how gnarley parts of it are. The descent, which is a north slope, was an adventure. Drifts of deep snow covered the trail making it impossible to find and follow. I eventually just headed straight down the very steep mountain side. Much of the descent was too steep and slick to run. In places it was too steep and slick to walk. I was a bit nervous that I might descend onto a cliffy ledge, but dumb luck was my friend and I eventually came across the trail again. I clocked what I think was my slowest mile ever on a "run" - 39:43 :) I fell many times but it was so steep that I didn't have far to fall (provided I fell back). All in all, good fun. Good think I ran this on Friday morning because by Saturday morning most of the route was covered with fresh snow and it is still snowing up their on Monday!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran an errand (literally). Recovery pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10 miles on the JRP at lunch. A bit wet but not bad. I am ready for some warmer weather!!!
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided to do some serious cross-training today. It involved a roll-over accident with a large stump grinder. Luckily no one got hurt. But, my upper body is SORE. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.50 | 5.00 |
|
Started off tired and sore, but all the soreness was in my upper body so.... 5 miles with 4 intervals. 1.9 mile warm up
1/2 mile at 5:46 pace 0.1 recovery 1/4 mile at 5:40 pace 1/4 mile recovery 1/2 mile at 5:55 pace 1/4 mile recovery (but stopped to look at a bird) 1/4 mile at 5:53 pace 1 mile cool down.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.25 | 0.25 | 5.00 |
| Pretty much the same run as yesterday but a tidge slower because I paced with a different co-worker. Kind of windy.
1 mile warm up 1/2 at 6:19 1/4 recovery 1/4 at 6:25 1/4 recovery 1/2 at 6:15 1/4 recovery 1/4 at 5:44 1.75 mile cool down | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| Ran an out and back up Black Mountain, on the Steeplechase course. Ascended at a strong pace but stopped on top to enjoy the view. Decent was at a controlled pace. This was a great workout even if it was a few less miles than running the whole course. 15.2 miles. 3:18. Ave pace 13:06.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| This was really just a hike with very little running and a bit of skipping. Mileage is a guess and undoubtedly wrong. :) My legs were still feeling yesterday's run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Up to lower towers, City Creek, and back home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 161.20 | 0.00 | 6.85 | 4.65 | 172.70 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|