| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 91.48 | 34.48 | 8.25 | 19.55 | 153.76 |
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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 |
| To and from gym, did 280 one legged dead lifts. Yikes. I think he wants to kill me. At least we only used the 50.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.75 | 0.25 | 4.00 |
| I wanted to do mile intervals but my back and hammies were way too sore so I started with an EZ run on the TM. After 2 miles I was feeling better so I stepped it up to 10, then after 3 I went to 11, then 12.1, then 12.8 to finish the fourth mile. A little intensity, but all I could handle after yesterday's workout.
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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 |
| OK, only 2 of it was running, the other 2 was shovelling snow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| Hill interval workout from the valley to the top of the Y. I wanted to do a TM interval workout this morning, but all the walkers were too chicken to do it outdoors. Gee I wonder why. Hammies are very sore from the monster lifting workouts this week.
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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 |
| 2 miles on the TM before and after the workout, don't care, going to get miles no matter how much he hurts me
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.04 | 4.00 | 0.00 | 0.00 | 14.04 |
| House to gym, 1.8 on the TM, then to work, then back to gym, 1.8 on the TM, then back home. Nasty wind. But I got 14! 16 next week, it was too easy today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.20 | 4.00 |
| 2 on the TM to warm up for the workout, 2 to cool down, threw in .2 at 14 MPH just for fun
My upper body has no endurance, but I don't care :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 0.00 | 0.00 | 3.65 | 4.35 |
| Not sure what happend here, maybe the calf workout got me. 11.8 mile, 12.1 mile, .55 at 12.5, .55 at 12.6, .3 at 12.8, .25 at 14.0 but I wanted the full 4x1. Hopefully it will all come roaring back after the new year once these strength sessions are over.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 2.00 | 0.00 | 0.20 | 4.00 |
| Felt really strong today, did the ordinary 2 up 2 down on the TM for the strength training. Did calf blasters today, about 400 reps and up to 300 pounds. Nasty. I'll try a progression run tomorrow. That should be rich.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.20 | 1.50 | 0.50 | 5.20 |
| Surprisingly there was no calf pain at all, I may have hit my strength ceiling there but Ow my back. Those cross body bar lifts seemed so easy but they had a stealth effect. Had a great progression run anyway, 9.1 to 11.9 with a 13.1 kicker and only had to drop back to 9.5 for one minute (27th)
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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 |
| 2 up and 2 down around the strength workout, going long tomorrow
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 8.00 | 2.00 | 0.00 | 15.60 |
| Went 4.3 before the waffle run, then ran the Grandview loop with Carl, Brandon, Derek, and 3 others. They pushed me hard, especially up the hills, so it was good to be with them. Then Carl dragged me the last two that I needed. Crappy weather, but couldhave been colder I guess. Another nasty week behind me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 2.00 | 0.00 | 0.20 | 4.00 |
| TM 2 up and 2 down for the workout, 14 for the last .2
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.23 | 0.00 | 3.77 | 4.75 |
| TM 4x1, got 11.8, 12.1, 12.5, then .5 at 12.8 .23 at 9.5 and .27 at 13.0
Better, but not best yet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.20 | 4.00 |
| 2 up and 2 down for the workout, threw in another 14.0 kicker on the up part.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Whoa, heat wave! Had to run outside this morning, ran 2 to the gym and 4 back
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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 |
| Still very sore from Wednesday, and still fighting off a cold that is almost dead. So taking it easy before the monster calf workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.55 | 0.00 | 0.00 | 14.55 |
| Very snowy, but I got a nice long run with the Kneaders party anyway.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.25 | 4.00 |
| Keeping it easy for a habit. Tomorrow is intervals :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.72 | 0.00 | 0.00 | 4.00 | 4.72 |
| OK, better and better! Got 11.8, 12.1, 12.5, 12.8 and I only had to drop back to 10.0 from .55 to .70 on the last mile. And I even had a little cough! So I bet once the strength workouts are all done I'll be able to go even faster.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 6.00 | 0.00 | 0.00 | 15.00 |
| Tried an easy long run to my parents house - don't know what happened but a lot of times when I would check my pace in the first 6 miles I would see a 5 handle. Even going up the state street hill I was well under 7. It is the first time I haven't done strength training for more than three days in about two months, but that was weird. Too much party Christmas Eve put the kaibosh on that and after I found an emergency pit stop around BYU I was able to finish the run at a more reasonable 7 flat or slightly faster pace.
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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 to gym and work, then back home, actually.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.00 | 1.50 | 0.33 | 5.33 |
| Awesomest workout of the month, did my TM progrssion from 9.1 to 11.9 and the thirtieth minute was 13.3, a new record! No slowdowns needed this time, in fact the whole thing felt really easy. I think operation Steve Austin is really working. Too bad there are only eight sessions left.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.50 | 2.50 | 0.00 | 5.00 |
| Ran up Maple canyon at T pace, then boomed it back down at fast/comfortable, about 5:45
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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 |
| Workout kind of rough, wbagged the cooldown after .5. I was going to do the other 1.5 in the evening but it didn't look fun :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.72 | 0.00 | 0.00 | 4.00 | 4.72 |
| Woo Hoo! Got a pure 4x1 with no slowdowns, first time in a year! 11.8, 12.1, 12.5, 12.8. I was still bouncy on mile 3, this strength training is really working.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 91.48 | 34.48 | 8.25 | 19.55 | 153.76 |
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