| 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 | | 81.90 | 22.50 | 15.00 | 20.06 | 139.46 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| EZ gym run, workouts are too hard to do anything else. I got 10 reps at 405 on the calf press. There were 6 other sets of calf exercises though....
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 2.00 | 2.00 | 10.00 |
| Awesome trail and Murdock canal run with Tony and Bill. Tried to keep up with Zack at the beginning. Ha ha
Hip still feeling slightly twingy but getting better and better.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 0.00 | 0.00 | 1.00 | 1.60 |
| 2 880 intervals on the treadmill to warm up for the trainer. Got 16 reps on the calf machine at 405 in one of the 6 sets.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 1.00 | 5.00 |
| Progression run on the treadmill, had to drop back to 7.5 for 4 minutes spreadout in the 20s. Really bad cardio fitness, time to get back in the saddle. But I ended with 1 minute at 14.0!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 1.00 | 2.00 |
| 12.0 mile on the treadmill before the brutal 4-way upper leg workout,1 mile limpdown
Seriously, who interleaves planks with high rep machine sets? Ow.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| They felt easy, but they were 6:34 average. My fitness is varying all over the place, probably with the muscle groups being targeted in the strength training. I am going to try for 13 on Saturday.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| EZ bike and a little TM warmup before the big workout
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| Up to 13 now, feeling OK. Time to start raising the mileage again. Just ran a lap around town and a little up Hobble Creek canyon
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| EZ run to the gym for the hardest squat workout yet, stumbled home
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 2.75 | 4.00 |
| Got a better interval workout, did 11.8 and 12.1 at the mile but was not recovering well so .5 miles at 12.5, then .25 at 14.0 I'll be back soon. No more hip pain, the connectors must be healed!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.20 | 1.20 |
| Legs nuked, did some bike, tried to do uphill sprints on treadmill but could not, weights workout was too strong for it.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| First tempo run since SGM, pretty rusty, about 8 seconds per mile slower (and .8 miles shorter) than usual. But not too bad!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| To gym and back
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 5.00 | 3.00 | 0.25 | 12.75 |
| Great run with Tony, we fdid the McDonalds-BST loop with no walking on the trail portion. We push each other very well! Then I got another .5 in the evening trying to find out who wandered into our hose for a few moments. Nothing like a quick jog with a baseball bat :)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| To gym and back, can't move arms barely at all, never thought I would do bouncies on the calf machine with two plates, this guy is nuts :)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 0.00 | 0.00 | 3.55 | 4.15 |
| Almost back! I got my 11.8, 12.1 and 12.5 miles on the TM, and .55 of the 12.8 mile. I think 2% more and I'll be back to peak condition. Next week I think I'll run the turkey run for the VO2max.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Threw in an extra mile on the way home from the gym, I think I am starting to adapt to the weight training.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 1.00 | 1.50 | 1.31 | 5.31 |
| Progression run on the TM, still had to take 1 minute active recoveries in the 20s (4) but did a 14.0 final minute.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| Wind "event" today. Felt very brisk. Probably should start running with clothes.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.75 | 0.00 | 0.00 | 9.25 |
| Very windy was too cold to run much. But I found a new marathon pace configuration! I will have to try avariant of this at the turkey run. (Murdock Trail, State Street)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 0.00 | 0.00 | 4.00 | 4.80 |
| TM intervals Better and better, got 11.8, 12.1, 12.5, and .7 of the 12.8, then a rest and then .3 at 14.0
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 2.00 | 0.00 | 0.00 | 6.90 |
| Refining boingy marathon pace in Orem, somewhere around 6:12. Then ran with the club.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 1.50 | 0.00 | 0.00 | 2.00 |
| Keeping it light so I can at least try tomorrow
| | Add Comment |
| | Race: |
Earn your Turkey (4 Miles) 00:23:02, Place overall: 17, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 1.00 | 3.00 | 5.00 |
| Good try! Got a PR, but my nephew was chasing me the whole way and passed me at a 4:30 pace in the last quarter. I was only able to hold a 5 flat. 4 seconds isn't bad though. Excellent weather, pretty much everybody except Tony was there. I actually beat Brandon! But he had a cold, so if I give him a minute for that then he beat me by :45 :)
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 8.00 | 2.00 | 0.00 | 13.05 |
| Had to do the long run today so I have energy to help with my son's eagle project tomorrow, we'll be completing the BST on the south of Mapleton. So I ran around Powerhouse. On the way down I saw my friend in a truck so I had to show off and stay ahead of him and now I am paying a little bit for that.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.25 | 0.50 | 0.00 | 4.00 |
| Nice shakeout run for the project today, to the gym, TM, back again
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 81.90 | 22.50 | 15.00 | 20.06 | 139.46 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|