| 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 | | 21.55 | 0.00 | 12.30 | 7.25 | 41.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.69 | 0.00 | 0.00 | 4.00 | 7.69 |
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4x1 on TM, 11.8/12.1/12.5/12.8-10-12.8, still having to drop down to 10.0 for 2 tenths in the middle of the 12.8. Maybe the 5x1 on Saturday in the middle of the long run has something to do with that :) Everyone should do 6 speed workouts in a week sometimes. What could possibly go wrong? I think I'll double this afternoon.
And I did! 3 miles easy, let's see if it stimulates faster recovery.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| 10X10 hill sprints on the TM, 14.0 MPH, 7.5 to 11.5% grade
Were tougher than usual, took up to 1:15 to recover on the last ones
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.40 | 1.00 | 5.40 |
| TM Progression run 9.1 to 11.9 .1 per minute with a 13.4 last minute. Tough workout today, had to slow down twice to 9 or 10 for a minute but got the last three minutes OK. Maybe I am just down a bit. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 16+ on the bike (1:05 at a moderate to strong pace) really Was feeling run down, needed to hit those 440s hard tomorrow
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.36 | 0.00 | 0.00 | 1.75 | 6.11 |
| 440 workout today, ran 1.25 to the gym for upper body then 1 to the track. First one was a 66! I backed off a little, got 70,71,72,left the track,75 (uphill), 83 (super uphill) 73 (downhill). I think I need to be a little faster on these. 68s would be killer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 9.90 | 0.00 | 9.90 |
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New 10 hard record! 6:10 average pace. Maybe it was the new Kinvaras, I don't know. The new Garmin tracks the course .06 shorter than the old one, so it was really closer to 6:09 pace, but whatever. There was no tailwind on the last 2 miles like usual either. This should translate into some improvement in next week's half. I also wasn't fighting a cold or something any more. Whatever it was going to be, I killed it :)
<iframe width='465' height='548' frameborder='0' src='http://connect.garmin.com:80/activity/embed/300445264'></iframe>
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.55 | 0.00 | 12.30 | 7.25 | 41.10 |
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