| 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 | | 22.15 | 4.50 | 9.10 | 4.00 | 39.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 0.00 | 0.00 | 4.00 | 4.80 |
| I tried the new cadence on the 4x1 run. Wow! This is crazy. I am 3-5 BPM on the heart rate more efficient, and the 12.5 isn't particularly hard any more. 12.8 was a bit hard but I could have finished, instead at .75 I dropped back for 60 seconds to 7.0 and then did 14.0 for .25. No problem. This could be significant. I might actually try hard at Boston :)
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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 |
| Run to and from the gym + 1.6 on the TM to make up 4, a little hill stride at the end like usual
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Fun six mile run in the neighborhoods, I really felt like I was getting fast at the end, probably should have taken the watch :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 4.50 | 0.00 | 6.75 |
| Wow Wow Wow!
The new stride pattern is for real. I nuked my tempo record on the 100 ft aided course today. I broke my 5K record in the middle by 10 seconds - on a tempo run! 4.5 miles at 5:45 avg, 17:22 5K at the beginning (first mile is aided, last 1.6 miles is uphill)
Splits were 5:14, 5:41, 5:48, 6:12, 6:00 for .5 pattern is down, flat, flat, up, up
Now I should try the secret weapon with the new stride :)
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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 |
| Run to and from gym, ride bike to and from work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 1.50 | 4.60 | 0.00 | 12.20 |
| I was really feeling it on my last long run before Boston - I ran up the canyon with the crew and then Tony, Jacob and myself turned around at 10K. We were going to temp at whatever pace felt comfortable but I got a resonance with the new stride pattern and was dipping down to the low 5s with ease. Fastest mile was 5:28, as I slowed up and waited for the guys. Tony made us burn it at the end down to 4:45 for a tenth or so. Great way to cap off training, now just having an easy rest week after calves and squats and hill repeats on Monday.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.15 | 4.50 | 9.10 | 4.00 | 39.75 |
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