| Location: Sandy,UT,USA Member Since: Oct 05, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: PRs (all aided)
- Marathon - Pocatello 2012 - 2:26:10 (1st overall); St. George 2012 - 2:24:08 (7th overall)
- Half Marathon - Timpanogos 2012 - 1:08:51 (2nd overall); Hobble Creek 2012 - 1:08:27 (3rd overall)
- 10K - Deseret News 2005 - 32:39
Other
- Ran track and cross country in high school
- Did not run in college
- Veteran of 14 marathons and numerous half marathons
- Ran the 2010 New York City Marathon as a charity runner with Team For Kids. Finished 2:33:51 (83rd overall). The entire experience from the fundraising to the race itself was absolutely incredible!
2014 TENTATIVE RACING SCHEDULE:
TBD Short-Term Running Goals: Run 6-days a week and maintain a decent base level of fitness. Upwards of 50-60 per week would be great. Adjust to my new work position, use time wisely, and keep negative stress at bay. Hopefully make a good run at Ogden this spring.
Balance family, work, running, and the other important things in my life. Long-Term Running Goals: Enjoy running and continue doing it consistently. Stay healthy and avoid injury as much as possible. Have fun!
Continue chasing PRs while I still can, particularly in the marathon and half marathon. Explore new races, improve training, build friendships, and learn from the wisdom and experience of the numerous great runners here in Utah. Run well into my old age.
Personal: I live in Sandy, UT with my wife (Lindsay) and 2 kids. I love running the roads through my neighborhood and near Little Cottonwood Canyon. I also do a fair amount of treadmill running at the Life Centre Athletic Club. Aside from running, I love road and moutain cycling.
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 300.30 | 26.20 | 0.00 | 0.00 | 326.50 |
|
| Saucony Zealot (Jul '15) Miles: 117.60 | Adidas Adios Boost 2 (Jul '15) Miles: 103.00 | Asics Nimbus 17 (Jul '15) Miles: 60.30 | Saucony Kinvara 4 (Apr '14) Miles: 1.10 | Nike LunaRacer 3 (Jul '14) Miles: 26.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - New 15-mile route plus one on the end.
|
| Saucony Zealot (Jul '15) Miles: 16.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
5 mins @ 10.0
15 mins @ 10.5
10 mins @ 11.0
5 mins @ 10.0
10 mins @ 10.5
5 mins @ 11.0
5 mins @ 10.0
Ugh..
P.M. - Millcreek ride (~43 miles). Had to take the long way out and back (i.e. Little Cottonwood Rd instead of Wasatch Blvd) because of the Cottonwood Heights fire. The way out and up the canyon was quick because of the south wind. But the way back was slow for the same reason.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.40 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - Same route as Tuesday. Easy pace. Wind was kind of obnoxious again.
P.M. - Lunch ride. Dump loops route (~20 miles)
|
| Asics Nimbus 17 (Jul '15) Miles: 16.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
20 mins @ 11.0
5 mins @ 11.5
5 mins @ 11.0
Some girl was using my favorite TM, so I had to use an alternate.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 26.20 | 0.00 | 0.00 | 27.30 |
| Pocatello Marathon (training run effort)
Ran the Pocatello Marathon today as a training effort. This was my fourth year doing this event ('11, '12, '14, and now '15). This was the first time I didn't approach it as a race. Main reason being it is only 4 weeks before my goal race, SGM (in past years its always been 5), and I didn't want to necessitate backing off my training schedule much to accomodate a taper and the subsequent marathon recovery period. Goal was to run a controlled effort averaging 6-minute pace, and if I felt good, to push the last few miles. That goal was mostly accomplished in that I averaged 6:01 pace (2:38:12). I generally felt good and controlled, never near redlining. However, my splits were not as consistent as I ideally would have liked, and I really wasn't man enough to push the last few miles as hard as I should have/had planned. Ended up finishing 1st place. Temperatures were perfect. Slight headwind the second half. Admittedly, my legs feel more thrashed than I hoped they would for this effort.
Anyways, fun run. Good finish to a 90-mile week. This is an awesome little marathon that's run very well. The director and his team do a great job with it.
More thoughts later.
P.M. - 50 mile joy ride to the top of Little Mountain and back.
|
| Saucony Kinvara 4 (Apr '14) Miles: 1.10 | Nike LunaRacer 3 (Jul '14) Miles: 26.20 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walk to and from church, plus 2.2 miles in the afternoon.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - About 63 minutes on the gym TM, all flat:
15 minutes @ 9.0 mph
30 mins @ 9.5
~18 mins @ 10.0
A.M.2. - Wife had to work today. Pawned my kids off with my dad for a few hours to squeeze in a ride: Millcreek Monday (~40 miles). Crazy busy today with the holiday.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - 'New' 15-mile route plus one on the end. Slow, easy pace.
|
| Asics Nimbus 17 (Jul '15) Miles: 16.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| A.M. - Up real late last night getting ready for work meeting. Tired. 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph,
10 mins @ 10.0
15 mins @10.5
30 mins @ 10.0
P.M. - LCC ride (~25 miles)
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| A.M. - Normal 15-mile route extended a mile.
P.M. - Once up and down the Little Cottonwood Trail on the mountain bike (just to stretch out the biking legs). First time on the mountain bike in over two months... Good for a change. Had washed my bike last night and didn't want to get it dirty before Saturday, hence the mtn. bike ride.
|
| Saucony Zealot (Jul '15) Miles: 16.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
15 mins @ 10.0
10 mins @ 10.5
5 mins @ 11.0
My legs just don't want anything to do with going over 10.5 mph this week. Guess its just residual from the marthon...
Excited for Lotoja tomorrow!
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. LoToJa (9 hr 49 mins). Definitely got some thoughts on this one that I'll want to record.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| After LoToJa, my family and I head up toward the south entrance of Yellowstone and stayed at a place called Headwaters for a couple nights.
A.M. - 10.5 total miles on an out-an-back on Grassy Lake Highway. Mostly rolling dirt road. The hotel desk guy had recommended this to me as a good place to go run. Admittedly, I was a bit timid because of the prospect of running into some dangerous wildlife. I ran in the middle of the road (there was very little traffic) and carried a can of bear spray with the my finger on the trigger the whole time. The run was pretty uneventful though. Saw a few squirrels and birds and that was about it.
Packed up and went up into the park to see Old Faithful. Then up and out the west entrance of the park. Took the kids to see Bear Country just south of Rexburg before getting home around 9 PM.
|
| Saucony Zealot (Jul '15) Miles: 10.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| A.M. - Same route that I've been doing pretty frequently lately. Slow. Hopefully the legs are ready to do something a bit faster tomorrow.
|
| Asics Nimbus 17 (Jul '15) Miles: 16.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| A.M. - 60 minutes on the TM, all flat. This one was ugly. I can run/ride 60-70% all day, but get me at or above threshold and I peter-out like its no one's business.
P.M. - Easy ride to the top of Suncrest and back (no GPS, but between 25 and 30 miles). Out along Wasatch, back via 1300 E. Nice ride. Lotoja is definitely still in the legs. Got rained on a little, but fortunately I had dressed appropriately. Even though Lotoja has come and gone, I still plan on biking a couple/few times a week for purposes of cross-training. I don't plan on doing long or tough rides. Day light time is shrinking, so my afternoon cycling days are limited.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.40 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| A.M. - Same route as Tuesday. Slow pace. Wore long sleeve shirt and light gloves which was appropriate for the morning temps. Gut started to feel like it was going to explode by about mile 5, but somehow I made it the whole way without a potty break. I guess holding it that long is a test of stamina of sorts.
|
| Saucony Zealot (Jul '15) Miles: 16.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
45 mins @ 10.5
The best (unspectacular) news about this one was being able to hold 10.5 to the end. But 10.5 mph is really my top end right now. It should feel relatively easy. Hoping that its just residual from the busy last few weeks. Don't know. Its got me a little concerned. Kind of a disappointing reality check to consider how my body/workouts have changed over the last few years, even compared to last year. Is what it is.
Scout camp tonight...yay...
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.30 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
| A.M. - Up early to do a long run at our scout overnighter. It was a district sponsored event held at the Cottonwood campground of Rockport State Park (located at the very south end of the park near the park entrance). Was kind of a hub-and-spoke type out-and-back run. First, I ran on the east side of the lake as far as the road went (~3.3 miles each way). It was pitch black and pretty cold. I was wearing my headlamp (thanks Ragnar!) and fortunately had dressed appropriately for the temps. Had a close call with a skunk. He raised his tail at me and ran parellel with me on the opposite side of the road for about 20 feet before skampering off into the brush. Got back to the park entrance at around 6.5 miles and got a sip of water and Gu I had stashed. Next out and back was north on State Road 32 toward Wanship; 4 out, 4 back. Got another drink at Gu ~15 and then did 4 miles, this time south on SR 32, to a little ways past Peoa and back. Mostly easy pace run (~7 min/mi ave). Fastest miles were the last 4 (low 6's) when I had the wind and slight slope in my favor. Decent run for a scout camp morning. Home around 1:30.
P.M. - BCC/Guardsman Pass ride (~50 miles). Quite possibly the last time for this ride (one of my all time favorites) for the year.
|
| Saucony Zealot (Jul '15) Miles: 23.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
15 mins @ 10.0 with progressive inclines; 3 mins each @ 1.0, 1.5, 2.0, 2.5, and 3.0
15 mins @ 10.0, flat
10 mins @ 10.5, flat
5 mins @ 11.0, flat
5 mins @ 11.5, flat
P.M. - Millcreek monday ride (~40 miles).
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| A.M. - 12 miles. My SGM taper has begun :)
|
| Saucony Zealot (Jul '15) Miles: 12.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
10 mins @ 10.0
15 mins @ 10.5
10 mins @ 11.0
15 mins @ 10.5
5 mins @ 11.0
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.40 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| A.M. - 12-mile route. Same as Tuesday.
P.M. - Easy ride. North along Wasatch for a ways and back. No Garmin. ~25 maybe 27 miles.
|
| Asics Nimbus 17 (Jul '15) Miles: 12.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 mph with progressive inclines; 3 mins each @ 1.0, 1.5, 2.0, 2.5, 3.0 and 5 mins @ 3.5
5 mins @ 10.0, flat
10 mins @ 10.5, flat
15 mins @ 11.0
Had my annual physical exam today with Dr. Wood. It went well and my labs are good with the exception of a couple slightly elevated liver enzymes. They've been elevated each of my last several physicals, but were actually lower this time than last year. They're not high enough to be concerned about, but something to continue watching. It had been suggested last year that it could be the result of some liver inflamation from all the training this time of year. On a good note, my HCT is up to near 45 compared to 41 this time last year. So, I'm still not blood doping, but 45 is more comparable to what its been most past years.
|
| Adidas Adios Boost 2 (Jul '15) Miles: 10.30 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - 'Newer' 15-mile route (the one I started doing in August that extends north along Wasatch into Cottonwood Heights). Started slow and slowly picked it up a bit. Last 4 were low 6's with the last 1 sub-6. Felt good.
A.M.2. - Millcreek ride (~40 miles). Beautiful Fall morning in the canyon. Busy though.
Spent a good part of the afternoon car shopping. Still early in the whole process. We need a bigger vehicle for kid #3 (girl) who is coming at the end of October. As much as I hate to admit it, a minivan seems to make the most practical sense.
Capped the afternoon with a good sports massage. Been trying to cram a few of these in over the last couple weeks. Typically like to start them earlier in training block. I think they have a place in a well-rounded marathon buildup for me.
|
| Saucony Zealot (Jul '15) Miles: 15.10 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A little over a mile walk.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| A.M. - 60 minutes on the gym TM, all flat:
5 minutes @ 9.5 mph
15 mins @ 10.0
20 mins @ 10.5
10 mins @ 11.0
5 mins @ 11.5
5 mins @ 11.0
P.M. - Suncrest ride via Wasatch both ways. No Garmin, but somewhere between 25 and 30 total miles. Nice, pleasant ride. Last ride before SGM and quite possibly the last weeknight ride of the year.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A.M. - Easy out-and-back along the 9-mile course. Modified the last section because I only wanted 8 today.
|
| Saucony Zealot (Jul '15) Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| A.M. - 45 minutes on the gym TM, all flat. Last run with any hint of speed before the mary:
10 minutes @ 9.5 mph
10 mins @ 10.0
10 mins @ 10.5
10 mins @ 11.0
5 mins @ 11.5
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 300.30 | 26.20 | 0.00 | 0.00 | 326.50 |
|
| Saucony Zealot (Jul '15) Miles: 117.60 | Adidas Adios Boost 2 (Jul '15) Miles: 103.00 | Asics Nimbus 17 (Jul '15) Miles: 60.30 | Saucony Kinvara 4 (Apr '14) Miles: 1.10 | Nike LunaRacer 3 (Jul '14) Miles: 26.20 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|