| Member Since: Nov 19, 2007 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments: Recently have become interested in running thanks to my daughter and her XC adventures. I have finished a 5K and 10K. As I am new to running, I don't have a lot of highlites at this point. Hopefully this will change
5K 27:21
10K 59:30 Short-Term Running Goals: First build back up to running thirty minutes at a time. 5K October 30 -- Big Brothers, Big Sisters.
10k in November -- Butch Cassidy race in Springdale.
I would like to build a solid base over the next 6 - 12 months. I hope to run in either 5K or 10K races through the next year and perhaps one 1/2 marathon (depending on how my body responds to training).
I would like to see how fast and far my 40 + year old body is capable of running. Long-Term Running Goals: Over the next 10 years I want to run consistently to maintain health and to enjoy a sport that challenges me. Personal: I have a wonderful marriage of 20+ years and have four children who are the light of my life. They range in age from 19 - 12 . . . two girls and two boys. Two of my children are interested in running. Sierra and Zac are both participating on the Pine View XC Team.
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| Night Sleep Time: 115.25 | Nap Time: 0.00 | Total Sleep Time: 115.25 | Weight: 194.50 | |
| | AM -- Run. Took a scheduled break yesterday. Back running this morning using the same routine. Three minutes running, two minutes walking. My legs are getting stronger as I covered more distance today. Total work out time was thirty-six minutes. I love the way I feel after running. Jon
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | PM Run. I hadn't planned on running tonight. I found out a couple of days ago that it was PVXC run athon and that friends and family were invited to run from 6 - 7 PM. Soo Jill, Ben, and I supported Zachary and Sierra and went for a run. I had to work until 6 so I was a little late getting there. Sierra is a fast runner. Used to be that she thought I was fast. She has grown and is doing a great job. The PVXC team has grown and is doing great. It was great to see so many people out running. Jon
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | PM -- Cardio work out. Gave my legs a break from running and went to Golds Gym. Twenty minutes on the Eliptical, and twenty-five minutes on the stationary bike. Enjoyed the work out I was up at 0730 this morning. I cleaned off Sierra's car windows, and mowed the front lawn. Jill, Ben and I then mowed the lawns at the condos, and at Grandpa Shorts place. It has been a physically active day.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | AM Run. I woke up late this morning as I did not have to work. Ran my fifth set of 3 minute running 2 min walking. At the end of the thirty minutes I walked a little longer to make a forty five minute work out. Nice temperatures this morning PM -- As a family we went to Zions to Hike. We hiked the upper emerald pools, and had a wonderful time. At the end of he hike my legs and joints were tired and sore. Jon
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | I didn't sleep well last night. I choose not to run this morning as my body still ached and I was tired. I will need to re-arrange my plans for this week to get in my four days. Jon
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | AM Run. Got up a little late this morning but felt I needed to get out and run before work. Same work out as last time. 3 minutes running 2 minutes walking. Sixth work out like this. One more and I will bump it up to the next level. My back and legs were sore during and after the workout. It was a beautiful morning for a run. I am glad I went. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 195.00 |
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| | Ran after the Boys and I returned from fish lake. We retrieved the boat and spent time fishing. Jon
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | PM Run. Ran after everything else was done tonight. I am up late as a result and will need to get up early in the morning. The run was more difficult today. I bumped up from three minute runs to five minute runs. Total work out time was forty minutes. Jon
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 194.00 |
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| | Race: |
PCF PT Testing (1.5 Miles) 00:13:34 | |
AM -- I ran this morning for the department PT testing. I am glad that I have been working at it the last couple of weeks. The run would have been miserable. After the 1.5, I did another 1.5 + for a total thirty-five minute work out. Felt good. Bench was 185, Jump 25", Situps 37, and pushups were 40. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | PM Run. Ran the usual route around the neighborhood. I completed the third set of five minutes running, two minutes walking. Feels good to be out exercising. Jon
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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AM Run before Ben's game this morning. My feet were more sore than usual, but I still enjoyed the run, and I am grateful I can get out and move. Looking forward to the 5k next week.
Jon |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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PM Run . . . hard to get up and get going this morning. Small aches and pains in my feet and ankles. Continued with 5 minute run two minute walk. This is the fourth of this series. I have the PV stake fun run this weekend. Looking forward to completing that on Saturday.
Jon |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 194.00 |
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AM Run after staff meeting. Ran for about twenty-five minutes and then experimented with a beginner cross fit exercise. My run fel realy good today. My legs are getting stronger and my lungs are feeling in better shape. Can't wait for my body to continue to respond to my efforts to train. I am also looking forward to the 5K on Saturday.
The WOD was as follows
Eight rounds of twenty seconds of work and 10 seconds rest for:
Pushups, Sit ups and squats. I only finished five rounds due to being burned out and out of time. I kind of liked the challenge.
Jon |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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AM Run -- Worked out at the Sheriff's office this morning. Ran 4 sets of 400 as part of the Crossfit experience. I liked the work out all though as I type this I am feeling sore from what I did. Still looking forward to the 5K on Saturday.
Jon |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Race: |
Pine View Stake 5K (3.1 Miles) 00:31:36, Place in age division: 40 | |
AM Race. Ben and I ran together and enjoyed a good race. His ankle hurt mid way through the race. We ran the first 1.25 miles without stopping and then we stopped periodically through the rest of the race. I am pleased with myself for accomplishing this goal. My next goal will be either a 5K at the end of October, or the Butch Cassidy 10K in November. Between now and then I will continue running, and I will begin incorporating some Crossfit workouts. I also need to work on stretching out my muscles. Jon
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | PM Run -- Ran after work out at the sheriffs office. It was a hot day which made for a very sweaty run. Following the run I did a crossfit work out . . .25 hang cleans, 25 push press three rounds. Good work out today. Jon
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 195.00 |
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| | Crossfit workout during the day at the jail. “Chelsea”
5 Pullups
10 Pushups
15 Squats
Every minute on the minute for 30 minutes. Your goal is to do every
round (5,10,15) within the minute and complete 30 total rounds. If you
do not complete a round within the minute you sit out for 1 round. You
can jump back in when the next round starts again. Good [...] Finished 22 rounds approximately. I was very sore the next couple of days.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Didn't work out today as I donated blood the night before. Gave myself a break Will get after it again tomorrow. Jon
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Crossfit workout at the jail: W.O.D.
5 Rounds For time:
15 Box Jumps 24/20″
15 Dead Lifts 135/95#
On every minute, do 3 Burpees until finished with the five rounds. This workout was a lot more difficult that I thought it would be. It took me 30 minutes and I didn't get all the sets of Burpees in as I got tired watching the clock. Again a new level of soreness.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| Night Sleep Time: 115.25 | Nap Time: 0.00 | Total Sleep Time: 115.25 | Weight: 194.50 | |
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