| Location: UT,USA Member Since: May 29, 2008 Gender: Male Goal Type: Other Running Accomplishments: High School
- 5km - 17:19
- 5mi - 32:51 (Bryce Canyon Rim Run)
Current
- 5km - 19:35 (Painter's)
- 10km - 46:53 (2015 StG Shamrock)
Fun
- Frary Peak 6Mile - 57:42 (1900ft elevation gain in 3 miles) Short-Term Running Goals: Get back to where I can run without hamstring pain. Long-Term Running Goals: run a 4:30 mile
run a 10:00 2mile
run a 16:00 5K Personal: I run casually and I play ultimate, soccer, ice/roller-skate and bike for a change of pace and to keep the repetitive strain injuries away. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 115.97 | 18.71 | 134.68 |
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| GT-2000 Miles: 52.03 | PureCadence2 Miles: 56.62 | PureCadence2 Ltd Miles: 14.72 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 miles on the Provo River Trail | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Played a couple of hours of pickup soccer in the park. Heel only bothered me a couple of times... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Hiked some canyon somewhere (edit: Big Springs Hollow Trail, 3.5~4.5miles) and barely got back in time for ultimate.
Orem League - played savage and we won 13-12! I think technically the other team was supposed to forfeit, but we loaned them player(s) for the first hour or so. By the second half they were only using one of our people.
I scored twice(?) and threw two goals!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Three slow miles after drill, to get the tired out. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Trying to work back in slowly after the two weeks I took off not only running but soccer and ultimate as well. Varied from 7:30 to 8:20 pace by feel. On the plus side, pretty much all soreness is gone from my heel - only a slight ache still there.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Played soccer for a couple hours. About an hour in we split onto two fields, making it a lot faster paced and more fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| AM - 3.2 @ 8min pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| PM - 5.5 miles @ 8 min pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.17 | 3.17 |
| Speedwork - 3x400 warmup, followed by what was supposed to be 2x400m, 5x200m, 10x50m - after the 400s (75 pace) and 3 of the 200s (36 pace) I was lightheaded and weaving and would have puked if I could, which made me realize that it was noon and I hadn't eaten in 20ish hours... so i just jogged back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.20 | 2.00 | 7.20 |
| AM - 3.18miles easy (8:40pace) - feel kinda sick (stomach) this morning, also my right hamstring was pretty tight for the first mile by the end it was warmed up though
PM - 1 mile warmup (8:45), 2 miles tempo (6:40,6:38), 1 mile cooldown (8:38) - felt much better than this morning
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| GT-2000 Miles: 4.02 | PureCadence2 Miles: 3.18 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| went on a ~1.5 hour long bike ride in the afternoon
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.15 | 0.00 | 3.15 |
| AM - 3 miles easy (8:30 pace)
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Orem City League Ultimate
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.02 | 0.00 | 4.02 |
| 30 min "long" run at 8min/mile pace - The plan is to add 5 minutes a week until I run out of trail, and then reevaluate. Also, 8min/miles is faster than I expected, since my morning easy runs have been around 8:30~45. I'm attributing it to my mind and body being more awake running in the afternoon, and perhaps a little bit because I did so much sprinting yesterday. (Am I the only one who seems to naturally run a little faster than usual on easy runs the day after speedwork?)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.19 | 0.00 | 3.19 |
| AM - 3 miles easy - 8:03 pace - Today was the first day it's been around 35 degrees when I went out which means today was the first time this winter I wore tights. Not happy about that. Also it meant I had to wear something to cover my ears and a thicker long sleeve shirt. Not looking forward to winter. At all.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.18 | 0.00 | 3.18 |
| 3 miles easy - 7:57 pace - Today was 30 degrees! What the %*$&$?!?!? There was frost on all the grass except for directly under larger trees and within about 20 ft of the river. I am not ready for it to be winter. (Even with the prospect of snowshoeing - I'd gladly give that up for milder winters.) Anyway, I need to make sure I don't push it any faster than today on these easy runs; I want to keep them around 8min/miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.54 | 4.54 |
| 4.5 mile tempo run to the Lady's house. Apparently it's only a 225ft altitude gain. My route went through downtown, giving an average pace of 7:47 (7:45, 8:02, 8:00, 7:52, 3:43) but an average moving pace of 7:25. I was surprised that I felt like I was pushing pretty hard to stay at that pace, esp on the long hill. Surprised because it doesn't seem like that is much faster than I've been feeling comfortable doing on easy runs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.21 | 0.00 | 3.21 |
| 3 miles easy - Averaged a 7:32 pace because my first mile was too fast - 7:21. After that I forced myself to run a little slower and was able to keep it around 7:35-7:40.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Noon - Orem City League Ultimate
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| 35 min long run - I usually do these on Sunday and rest Monday, but I missed yesterday, so I did it this morning. I averaged a 8:17 pace, but actual pace varied quite a bit. Mile splits were 8:41, 8:29, 7:51, 8:10, 2:26 (8:13pace)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.17 | 0.00 | 3.17 |
| 3 miles easy - 8:01 pace (8:07, 8:01, 8:11, r1:09)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.17 | 0.00 | 3.17 |
| 3 miles easy - avg 8:07 (8:08, 8:06, 8:13, r1:18) - got another pair of PureCadence2s to alternate with the easy morning miles
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| PureCadence2 Ltd Miles: 3.17 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.16 | 0.00 | 3.16 |
| 3 miles easy - avg 7:48 pace (8:11, 7:38, 7:40, r1:11.1) - I was feeling really sluggish and my gait was feeling slow and like i was landing hard for the first half mile, so I focused on keeping a good strong gait with a quick turnover while not pushing the pace or working too hard aerobically. That pushed me from a 8:40 pace to 7:40 without really thinking about it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| 40min long run - avg 7:46 pace (7:58, 7:42, 7:52, 7:41, 7:39, r2:19) - I ran in the heat of the afternoon for the first time in a while and 65 degrees is starting to feel toasty! It felt great during the run, but when I finished I felt really hot. I'm getting to used to running in 30~40 degree mornings.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.15 | 0.00 | 3.15 |
| 3 miles easy - avg 8:03 pace (7:52, 8:05, 8:14, r1:11) - It was 55 degrees at 5AM? What is going on with this weather?
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| PureCadence2 Ltd Miles: 3.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.03 | 0.00 | 2.03 |
| 2 miles easy - avg pace 8:07 min/mile (8:23, 7:52) - Usually do 3 miles, but I had to cut it short because I am running late for work!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
(2 Miles) 00:10:27 | | Slow miles | Fast miles | Total Distance | | 0.00 | 2.00 | 2.00 |
| 2 mile race - the whole thing was a slight grade - My clock time was 10:27. The GPS said the course was short (1.85mi) but looking at the plotted points afterward it did cut some corners which I didn't cut. Google says the route was between 1.9 and 2.
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| PureCadence2 Ltd Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.72 | 0.00 | 5.72 |
| 45min long run - avg 8:06 pace (8:21, 8:03, 7:57, 8:07, 8:05, r5:47) - It was 40 degrees at 2PM today when I went out to run. Can anyone remember why I left the Southwest?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.16 | 0.00 | 3.16 |
| 3 miles easy - avg 7:43 pace (7:58, 7:42, 7:36, r1:09)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.12 | 0.00 | 3.12 |
| 3 miles easy - avg 7:36 pace (8:03, 7:26, 7:23, r0:52)
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| PureCadence2 Ltd Miles: 3.12 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.16 | 0.00 | 3.16 |
| 3 mies easy - avg 7:43 pace (7:54, 7:34, 7:44, r1:10)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.28 | 0.00 | 3.28 |
| 3 miles easy - avg pace 7:34 min/mile (7:57, 7:28, 7:22, r2:02) - My hamstrings felt a little tight today and someone wants me to run a 10k with them tomorrow, hopefully that turns out ok!
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| PureCadence2 Ltd Miles: 3.28 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Frary Peak Hill Climb (6 Miles) 00:57:41, Place overall: 3 | | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| I think I'm going to feel this tomorrow. Esp in my back from the run down. The race site says elevation change is 1700ft, but if you check altitudes of the start and finish, the difference is 1900ft and you actually climb over 2000ft because of the saddles where you come down a little. Start was time trial style due to the narrowness of the trail, which could only fit one person. I was in the second to last group to start, which was mostly nice. I think I was the only person in the top 5 to not crash and burn, but I still got bloody as I stepped on a loose rock on the way down and it hit me in the shin.
Mile 1 - 11:39 - ran this whole mile, it was hard, but had a few flatter areas to kind of stretch out the legs
Mile 2 - 11:48 - walked the first little bit, as it was really steep switchbacks and I was worried I would slip back if I were running on it, but ran the majority of this mile as well
Mile 3 - 13:34 - I could have and should have run more of this, but by now I was in traffic and slowing down to pass people on the thin trail
Mile 4 - 6:29 - headed back down! there were some nice areas to let loose and run fast here, which made me realize some of the areas I should have been running on the way up
Mile 5 - 7:20 - had to slow down lots because this is the steepest and rockiest part of the trail. I started to wish I had worn my trail running shoes, as my old beaters were sliding a little and my feet were sliding around in them a bit, making a good amount of heat
Mile 6 - 6:46 - the trail was better again here, except that there is a bit where you weave through the sagebrush and at the bottom where it comes down pretty steep into the end
Extra .02 mile - 7 seconds - yeah, this basically just consists of the last few feet of the trail where you take a turn around a little hill and suddenly see a bunch of rocks perfect to trip on right before the finish
http://connect.garmin.com/activity/401995490
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.05 | 0.00 | 4.05 |
| The Garmin lied to me today! It was about 15~20 seconds late on the 3rd mile! I don't recall it ever being that far off. I guess it's only .03~.04 of a mile Anyway, here's today's fun run:
4 miles easy - avg 8:04 pace (garmin says: 8:05, 7:46, 8:18, 8:06, r0:02; really it was closer to 8:05, 7:46, 8:00, 8:06, r0:20) - Overall, I felt pretty good on the run considering how sore I still am from the race on Saturday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.17 | 0.00 | 3.17 |
| 3 miles easy - avg 7:58 pace (8:00, 8:03, 7:53, r1:19) - I am still feeling tight and sore from that race on Saturday, but the only time I don't feel as sore is when I'm running. How does that work?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.07 | 0.00 | 2.07 |
| 2 miles easy - avg 7:53 pace (8:03, 7:46, r0:30) - trying to get something in... super busy this week/weekend
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.04 | 0.00 | 4.04 |
| 4 miles easy - avg 8:01 pace (7:51, 7:54, 8:15, 8:03, r0:17) - the trail was really wet and covered in leaves, and the slickness made my legs tired and sore even though I wasn't feeling it much at all breathing/aerobically
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.31 | 0.00 | 5.31 |
| 5.31 mi in 44:55 - avg 8:28 (8:09, 8:18, 8:22, 8:42, 8:38, r2:46) - Ran in my La Sportivas again... they're just simply too small. I probably should just replace them. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.04 | 1.00 | 4.04 |
| 4 mile loop - Had a headache when i headed out so i just kept the pace right below where it would start to split my head in half. By the third mile that was fast enough that I decided to back off a little for the last mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.42 | 0.00 | 4.42 |
| 4.42 miles - Went out and ran the creek trail end to end. 35 min, 7:56 avg pace (8:08, 8:01, 8:05, 7:38, r3:11)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 115.97 | 18.71 | 134.68 |
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| GT-2000 Miles: 52.03 | PureCadence2 Miles: 56.62 | PureCadence2 Ltd Miles: 14.72 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | |
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