| 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: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.65 | 37.13 | 9.97 | 6.85 | 105.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.38 | 0.00 | 0.00 | 6.38 |
| Looks like 6:22 is the flatland base pace. If I can hold it together I'll definitely be under 2:40!
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 0.00 | 4.00 |
| 4 negative ramp from 9.1 to 11.4 with a 14,0 kicker on the last eighth. No more until the convention center to hotel run on Friday!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 10K+ on a bike, really. Energy surges are getting crazy. Must...Stay...On...Ground...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 0.00 | 0.00 | 0.00 | 0.70 |
| Running here and there in St George
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| | Race: |
St George Marathon (26.2 Miles) 02:42:17, Place overall: 40, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 22.00 | 0.20 | 0.00 | 26.20 |
| OK, I've had it with going out slow. That just isn't how I roll, and it has been making my times suck every time I try it. I still get just as tired at the end of the race but I lose the advantage of big time in the bank. That game is over. Prefontaine is my hero from here on out.
This year's race was a mirror image of last year's, except I was 16 seconds slower on mile 1 (trying to behave), 0,6,2,12,3, and 4 seconds slower on the downhill to Veyo. Uphill, with a better tailwind, I was 11, 4, 7, 16, and 17 seconds slower. On the top of the hump (13,14) 9 and 6 seconds slower. Going down to the overpass -3, 4, 11, and 10 slower. Up the overpass and down the other side, 5 and 13 slower.
Finally I was 19 and 32 seconds faster for 21 and 22 because I had no cramping, and had not started to hurt seriously in the knees yet. Then 6 and 4 seconds slower, even though I was feeling relatively OK except for the serious irritation of ligaments. I gained 43 and 2 seconds in 25 and 26, and 1 second in the final dash to the finish (1:22) OK, so I did gain 97 seconds by playing it conservative early on, but the price was a net 63 second loss.
This year's roadkill was way more interesting, there was one at about 14 that looked like it might still have eyeballs :)
I didn't know Pepi was so far back from his predicted time of 2:21, I don't know what else I could have done to take advantage though, because my knees were feeling so oddly weak and painful. I certainly was nowhere near my aerobic max, that's for sure. I still think I have a 2:35 in me. At least there was no cramping this year! It's time to get much, much stronger in my ankles and knees and I have the perfect trainer for it.
Everybody else was awesome, I can't wait to see the video my kid made of it. Top 40 all included!
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Rode bike to gym and back no way am I running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.67 | 0.00 | 4.67 |
| 10 mile bike ride around town then a quick run with my kid Holy Crap where did he get that speed? 5:58 pace for .7 miles This is crazy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Ran to gym, did good, got charlie horsed on the way back home, had to walk
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 10 moderate on the bike, just letting that charley horsed hip relax. Felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.60 | 1.60 |
| Rode bike to gym, tried a fast mile on the treadmill, hip not ready yet, patience.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.50 | 1.50 | 12.00 |
| OK, that's better! Rode my bike from my house to base of the Y trail, ran up 2000 vertical, came down hard with VERY fast turnover, hip and knees feel great! Looks like I will be ready for Trial at trail 51 :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 1.00 | 2.00 |
| 1 fast on the threadmill (11.8), Still not feeling right in the left hip-knee area, need to take it easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ride around the town (10)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.80 | 0.00 | 0.80 |
| First training day, wow did I get nuked. I could barely stand up at the end. Started with 5 threshold minutes on the bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 slow on the treadmill, still not feeling right, went to upper body
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 0.00 | 0.40 | 0.00 | 0.80 |
| Bike and treadmill warmup for training session 2
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| | Race: |
Trial at Trail 51 (7.4 Miles) 01:03:31, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 3.40 | 0.00 | 7.40 |
| I really shouldn't have run this race, I was super sore and still a little injured, so I figured I would show up and jog it. But that went out the window right at the start as I was bouncing down the trail with Carl nad everyone else. I figured I would push it if I could, and I was feeling it really bad in my hammies up every hill, but it was still fun to rin. I got passed by Amber ond somebody else on the uphill but I passed the other guy at the top, must have nuked himself on that last climb. I never passed Amber again but she took the long way, she probably would have beaten me by 20 seconds or so if she had stuck to the course. Compensating for last year's longer course, I was about 2 minutes slower overall, and I biffed it in exactly the same place. I could barely walk for the rest of the day, I think it's time to hang up the shoes and recover long term. Now shifting to operation Steve Austin, to double leg strength by New Year's day! I have 31 training sessions to go with the UCLA dude. Ow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 2.00 | 2.00 | 11.00 |
| A week of brutal strength training mostly leaving me too sore to run, except to the gym and back and a few VO2max miles for warmups. Had a 1 hr bike today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 2.00 | 0.00 | 0.00 | 3.25 |
| Hip starting to feel better, did not need to stop today. Strength training definitely having noticable effect. 27 sessions remaining.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| I am so nuked from these strength workouts but I can still run a little.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| EZ gym run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.75 | 0.00 | 1.75 | 3.50 |
| Solid water tower canyon run, looks like operation Steve Austin is starting to pay dividends. Broke my all time altitude record by 40 feet at 25 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.65 | 37.13 | 9.97 | 6.85 | 105.60 |
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