| 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 | | 43.60 | 2.50 | 4.00 | 1.75 | 51.85 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Hips still pretty sore after trying to keep it slow for 17 miles down the canyon, so I did 15 on the bike and .375 running to get my car from the shop.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| OK, ready for an EZ! Still some deep minor soreness in the hammies but I am taking it easy (7:12 avg). Speed workout tomorrow or Thurs.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 3.00 | 1.00 | 6.75 |
| Full recovery, time to blow the dust off the speed. And it was dusty! I did
1 wu (7:30)
2 tempo (downhill, flat at 5:27, 5:54)
.34 rest (7:51)
1 tempo plus (flat, 5:49)
.25 rest (8:45)
.94 tempo plus (uphill, 6:02)
1.15 EZ (7:55)
.06 uphill sprint (4:40)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.36 | 1.50 | 0.00 | 0.50 | 7.36 |
| A tiny bit sore from yesterday's speed, so nothing for it but to do more speed! I think I am going to do at least a little speed every day for the next two weeks. So I went EZ to Maple Canyon, then did 10x10 hill sprints up the steep part, then EZ back to 1600 N, then as fast as I could go and still do a 3 in 3 out breathing pattern for 1.5 miles (5:48) downhill, downwind, then home.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.89 | 1.00 | 1.00 | 0.25 | 7.14 |
| Hmm, I wonder what I should do today. I know! Speed! EZ to the gym, then .5 EZ, then a nasty 2 mile climb up Center Street and th water tower canyon done half in grind mode and half in interval mode, then a speedy easy downhill, then some EZ, then an all-out hill sprint for .25, then EZ home.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Ran around Parker Mountain all day high-stepping through the small sage chasing antelope. Turns out that more runners don't make it easier, they make the antelope more skittish. Loads of fun!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.60 | 2.50 | 4.00 | 1.75 | 51.85 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|