| Location: Mapleton,UT,USA Member Since: Aug 22, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments: 1:08:17 Drop 13 Half 2015
2:41:14 St George Marathon 2012
17:28 5k Rex Lee 2015 (but sub 16 inside some of my halves, downhill doesn't count) Short-Term Running Goals: 2013 Races
2014 Races
2015 Races!
1/3 Snowman Half - 1:23:14 1st
Total Domination
3/7 Rex Lee Cancer 5k - 16:53 7th (5k PR)
Masters Domination
3/21 Running of the Leopards - 16:48 13th
AG Domination
4/11 Timp Shadow - 21:28 5th (1k PR)
Masters Domination
4/18 Salt Lake Half Marathon - 1:20:56 18th
AG Domination
5/2 Provo City Half Marathon - 1:16:12 4th
Masters Domination
5/9 - Dino Half - 1:15:20 1st (CR)
Course Domination
5/30 Timp Trail Half - 1:50 1st
Total Domination
6/6 Art City 5K - 17:20 13th
AG Domination
6/13 Drop 13 - 1:08:17 (PR) (CR)
Course Domination Long-Term Running Goals: 17:00 5k
1:08 downhill half [done]
34:30 10k
Never get old Personal: Married, three kids, have a problem with going out too fast in races but it's too fun to quit Favorite Blogs: |
|
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 | | 94.21 | 32.00 | 23.09 | 15.85 | 165.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| New year's run with Abigail on the TM
| | Add Comment |
| | Race: |
Snowman Half (12.84 Miles) 01:23:14, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 12.84 | 0.00 | 13.34 |
| I just couldn't get up enough enthusiasm to run outside so there was only one thing to do - sign up for a race! I swear not to run this ever again every year but the chili is yummy and the alternative - being stuck inside on a gloomy January morning - is intolerable. This year was different though, as we had some competition show up! Both Toni and Devra were inside the center when I got there so I knew it would be challenging to get the W today. We straggled across the street and lined up pretty much on time, and off we went!
The new Hokas really really like the downhill, as I was able to pound with all the force I wanted to. I dropped under 4 flat briefly and then held it at 4:20 while Johnny Ahn ran alongside at speed to get warm. He dropped back a little before the first turn and after that I didn't see anybody ever again. I was trying for a 5:10 first mile but there was some tiny uphill and a lot of flat so I only got a 5:36. Up the 400 feet of gain to the canal was pretty brutal, but I still couldn't see anybody following. Maybe because my eyeballs were too cold to properly focus and I couldn't see much past an eighth of a mile. But I remembered what Toni did to me two years ago so I wasn't about to drop back. But the miles went by, mostly 6:30s (full winter gear) and nobody ever caught up! I turned off the Murdock for the last downhill mile to the finish and grabbed a 6:10, ran around the corner, into the parking lot, up the stairs, and through the door. I figured that was probably good enough for the finish so I stopped my watch there for 1:23:14, a solid win! Toni came in at 1:25, then Devra at 1:28 so it is good I kept the pressure up.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Here's my 2014 races for easy linkage
1/4 Snowman half - 1:25:30 1st
Total Domination
Phase one of operation Steve Austin complete (stronger)
1/18 Frigid 5k - 18:33 1st
Total Domination
Commencing phase two of operation Steve Austin (faster) - 12 sessions remaining
3/22 Yeti - 1:01:57 1st
Total Domination
4/21 Boston Marathon - 3:07:yeek (4,553,647,555th)
Wheeeeeeee!
5/24 Timp Trail Half - 1:44:36 2nd
Masters Domination
5/31 Homestead 15k - 57:58 5th
Masters Domination
6/7 Nestle 5k - 18:02 14th
AG Domination
6/28 Ragnar - 24:10 7th
Masters Team Domination
7/4 Freedom Run 5k - 17:41 18th Course PR
AG Domination
7/12 Hobbler Half - 1:14:31 3rd Course PR
Masters Domination
7/24 Mapleton 5k - 17:34 1st Course PR
Total Domination
8/16 Hobble Creek Half - 1:12:40 10th Course PR
Masters Domination
8/30 Guresome Grizzly - 37:48 2nd
Masters Domination
9/6 Nebo Half - 1:09:18 2nd Course PR
AG Domination
9/13 Big Cottonwood Half - 1:09:26 3rd Mile PR (4:45)
Dominated by Pepi
9/27 Huntsville Half Marathon - 1:18:26 6th
Masters Domination
10/11 Trial at Trail 51 - 1:09:26 6th
Masters Domination
10/31 Howloween 5k - 17:32 2nd
Masters Domination
11/1 The Burn - 59:21 5th
Masters Domination
11/27 Earn Your Turkey - 23:04 18th
AG Domination
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 1.00 | 0.00 | 24.00 |
| Nasty week, I had the flu from Monday night to about Wednesday afternoon so I had to cut back. I didn't even run at all on Wed! Can't imagine. So here's how it went
Mon - 4 miles easy on the TM
Tue feeling kind of nuked, let's try a progressive to see how far we get before death (2 miles of 5.2 possible)
Thu - let's try that progressive again (3.10, feeling much better but still going to be nice to myself)
Fri - 5 EZ
Today - A nice run up to see my 94 year old uncle who I didn't even know was still alive! And driving! Eeek! The first three were spent drowning, after that the lungs felt much better and ready for next week. (10 total miles, 6:45 avg)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| I tried an interval workout but I'm not quite back yet. Just relax.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 1.00 | 5.00 |
| OK this is much better. I did a progressive 9.1 to 11.9, but dropped the list 2 minutes down to 10.2 so I could do 14.0 for the last minute after that and still have enough for another speed workout later in the week. Almost at 100%.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy, just chillin in Jan
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 2.00 | 0.00 | 0.75 | 5.00 |
| Wasn't going to run today but all of a sudden I had already gone a mile so what the hay. It felt relly easy so I stepped it up to 10.2, then 10.8, then what the heck let's try 12.1 since things are going so good. Pretty easy but noticeable. I knocked it off at 3, when to the UB workout, then came back again and did 10.8 for a while then 14 for the last .3.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 4.00 | 6.40 |
| I'm back! Not much of a flu I guess. Got the full TM intervals, 11.8 - 12.1 - 12.5 - 12.8/9
Sort of ran 1.75 with the boy in the evening
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.10 | 2.00 | 0.00 | 13.10 |
| Did a relatively zippy HM from TOSH up to BC canyon and back down. That is one nasty hill! Got under 4:20 for a while on the Hokas. AP 6:48. The inversion was gone above 1300 east.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran outside! Just the normal EZ route to the gym and around the neighborhood
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 1.00 | 1.00 | 2.00 | 5.30 |
| Finished the progressive, feeling good. Ended with a 13.5 minute.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 3 on the treadmill, 7.4 on the bike to and from work.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.50 | 0.00 | 2.50 | 6.00 |
| Woo Hoo! Canyon run up Rock Canyon plus hill sprints with Lydia.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 0.00 | 5.00 |
| TM for 3, then I tried the stair climber for 12 minutes. Definitely a little harder!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.56 | 5.00 | 0.00 | 0.00 | 13.56 |
| A cold and easy run from TOSH to some random neighborhood at 1700 E and 9200 south. Tried for low 7s, got 7:00 exactly. Another nasty week in the can.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 3.00 | 0.00 | 0.00 | 5.40 |
| Run to and from the gym, then 3 miles on the TM at 10.1
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 4.20 | 7.00 |
| Intervals on the TM, 1 mile each at 11.8,12.2,12.5, and 12.8. Lungs feeling a little tight so I dropped back to 7.5 after 0.74 miles and then slammed the last .26 at 14.0. Also the second mile was half 12.1, half 12.2.
Afternoon - 1.8 miles easy with the two kids, then Isaac decided to try his new superpowers from the acceleration training. He is almost as fast as me! But he can't hold it as long. 2x200
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice warm morning to run outside, standard gym route
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.40 | 0.00 | 0.40 | 3.80 |
| A day of skiing at Sundance, with two hill runs to and from the upper parking lot.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.25 | 0.00 | 6.25 |
| Attempted tempo run, got the runs after the first mile (5:49) so dropped to 6:09 pace. Set pooping record.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| Nice early run up and down Hobble Creek Canyon, 7:01 average (down to 6:10 pace for last three)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.21 | 32.00 | 23.09 | 15.85 | 165.15 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|