| Location: Riverton,UT, Member Since: Jun 19, 2006 Gender: Male Goal Type: Local Elite Short-Term Running Goals: 2022 Running Goals:
Stay fit and healthy. Run a decent Boston and St. George marathon.
Long-Term Running Goals: Keep fit and stay semi-competitive as long as I can.
Personal: I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a high school teacher, and head coach for cross country and track at Mountain Ridge High.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 105.75 | 8.70 | 0.00 | 0.00 | 0.00 | 114.45 |
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| Asics 2150 Miles: 34.30 | Saucony Tangent Miles: 18.70 | Nike Structure Miles: 11.20 | Asics 2140 Miles: 48.70 | Saucony Tangent 2 Miles: 11.25 | Saucony Fastwitch 2 Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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It has been a lot longer and harder road to recovery than I ever imagined. Over a two years lay off will dampen your confidence in your ability to race a good race again for sure. My goals for 2011 were weak and physically I feel like I didn't accomplish anything too big, except I am about 95% pain free now after over two years of injury and pain. Here is a look at my 2011 goals and I will add my new 2012 goals with a few tentative races and times that could be subject to change.
2011 Running Goals: Get Healthy , run pain free, and stay that way! I think I accomplished this for the most part.
Cross-train 2 times a week minimum Not even close, but will be an accomplishment this year.
Better after workout habits (stretching out, using the stick and foam roller) I have been better at this, but plan to make it a major future habit.
Race this year! Ran two little 5ks this summer in the 19 minute range and got my butt kicked. I plan on some real races this year.
2012 Running Goals: Stay Healthy and run pain free! Cross-train, including weight lifting, 3 times a week minimum Run over 2300 miles Run Two Marathons Sub 16:00 minute 5K
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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First run of 2012! I had one last day off before I go back to school, from what seemed like a very short break. I took advantage and slept in, then got up and ran about 9:00am. I felt better than last week, but I am very fat and out of shape for me. Weather was cold at first, but warmed up a lot as I went and I was shedding half of my clothes by the end. I ran up Mount Ogden and out the end of Butterfield Park and back. 7:14 pace for the 4.5 miles. I have a schedule set for gradually getting back into shape and I hope to stay consistent with that schedule. I know that it will take me a lot of work to get back to where I was 3 years ago, but I am excited about the possibilities too.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran from Monarch up to the private road on the trail and back with or behind some of the kids. 7:08 pace for the run. Very warm today.
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| Saucony Tangent Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today my calves are way too sore from the other day! I did 8.5 miles on the bike instead and lifted my upper body. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran a very easy run today with some of the track kids. We ran up Shaggy Peak to Mirabella and down 13400 S from Monarch. 7:44 pace. My calves are still super sore from Monday, even sore to the touch, embarrassing! The weather was crazy warm for January! 48 degrees and I was comfortable in shorts and and short sleeve shirt. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Crazy day today, so I got out on my run late and just ran until I ran into the track kids and came back with them. 7:23 pace. We lifted upper body at the high school when we finished. |
| Nike Structure Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| ran with Connor, Jesse J, McKay, and Jessica in the snow this morning. We went from Rosecrest Park to the Cove Park and back. 7:29 pace. Did core and a leg and hip workout afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran an easy run with the guys from the school out to 13400 S and back. Legs were sore from Saturday's workout. No watch. |
| Nike Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Ran from Monarch up 13400 S to Mirabella, the took Mirabella to the trail and back down to the park. 30:18 for the run. Still very sore in some areas, so I never felt super comfortable. |
| Saucony Tangent Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Lifted upper body. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran mostly with Greg today. We did a loop from Rosecrest Park Rosecrest - Juniper Crest - Emeline and back. 4 miles on the dot. 7:11 pace. |
| Nike Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the treadmill at lunch. 36:40 Lifted upper body
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| Saucony Tangent Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran this morning with McKay and Jesse from Rosecrest Park out around the Cove pond and back via 6400 W and 13400 S. 7:21 pace. Legs are tired still. Leg and hip workout after
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| Saucony Tangent Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
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Met with Greg. Connor, Chuk, McKay, and Jesse for a run this morning at Rosecrest Park. It just started to storm and it was freezing when we started. We did the same loop that we had done on Saturday, but added on Main Street. The wind was brutal and cold and my legs were tired, so it seemed like I was laboring harder than I should have been. I hung in there and was glad to hear all of them were laboring today. 7:20 mile ave for the 6.1 miles.
Went to Dr. Day's and got a badly needed adjustment with my wife this afternoon. I have been off and have been really tight on my left side, probably due to my psoas injury.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 1.50 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran from Monarch up to the Res, around, and back. It was very cold and the wind was freezing and brisk running up, which sucked because it is bad enough running up that hill especially when you are out of shape. The way down is good downhill and we pushed pretty good. I ran up with Greg and down with Jesse, Chuk, and Connor, until Chuk and Connor decided to throw down in the last .75 mile. Tough run for me! We cooled down around the park afterward. About 7:15 pace for the run. |
| Saucony Tangent 2 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran from the HS to Main Street, around the park and back. 3 miles at 7:09 pace. Lifted upper and lower body afterward tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Ran with Greg today on a 5.1 mile loop from Rosecrest to Emeline to Monarch and back. My legs are pretty sore from yesterday, so I never felt good, but I wasn't as sore as last time. 7:30 pace for the run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Easy run with my boys this morning. We ran from Rosecrest Park down Prospero and Leila to Murdock, then back on Rosecrest. Did 5 x 20striders in the last mile, if that is what you call what I was attempting. Legs felt better, but still sore and tight from the leg workout on Wednesday. Lifted upper body after the run.
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| | Race: |
Frigid 5k (3.1 Miles) 00:19:37, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.10 | 3.10 | 0.00 | 0.00 | 0.00 | 5.20 |
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Ran the "Frigid 5k" today down in Provo at Utah Lake. I am reluctant to call this a race, but in reality it was my bets today. The race put on by 26.2 and was not organized well. At 8:30am they just started doing registration. The race was supposed to start at 9:00am, but at 9:15am the pins finally came for bibs. It wasn't frigid other than it started raining and never stopped. I warmed up in a hail storm and then stripped down best I could. The course was not difficult, but because of the rain, and the puddles, and the fact that everyone was soaked in the first half mile, I think it was slow. They should have called it the "Soggy 5k".
I have been sore half the week, so the legs were dead, not to mention I haven't run much or run fast in a long time, and I wasn't sure what to expect. Surprisingly, I got into race mode, mentally, pretty quick, the problem was my body isn't even close to there yet. I just couldn't get going! I passed a couple of guys along the way, and started working on 4th and 3rd place. I pulled onto them, but as much as I tried I could not get my body to move to catch them. 4th place was a second ahead and 3rd was 4 seconds ahead. Oh well, I still won my age group, being fat and out of shape. After the awards they did a polar bear challenge where people were jumping into a hole in the ice. Not me! I was so wet already and had spent most of the time after the race at the hand dryers in the bathroom trying to dry off. I learned I have a very long way to go to be competitive again, and I think I gained a little more motivation to get there. I guess that made it worth it.
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| Saucony Fastwitch 2 Miles: 4.10 | Asics 2150 Miles: 1.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran 5.5 easy miles on the treadmill at lunch at 8 miles an hour. After school I lifted my upper and lower body.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| My keys disappeared at work today. Either I lost them or someone stole them out of my desk when I was out of my room. Anyway I caught a ride home with Nicholson, grabbed my spare and ran back to the school to get my truck. Legs not too bad from workout yesterday, other than the ankle is way tight. 4.5 miles at 7:09 pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran on the treadmill at lunch because I am going to the Jazz game tonight. ran most of the run at 7:20 - 7:30 pace but sped up and ran a tempo mile at 6 minute pace (5:55) for the 5th mile. 43:00 for the run.
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| Saucony Tangent 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran by myself in the rain today around South Herriman. 7:14 pace. Legs were tired, but I am tired in general this week. Went to the Oval after to watch some of my track kids run in a meet. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran around Daybreak Lake and then an extra mile around Daybreak with Greg. Calves are pretty tight right now. 7:25 pace | |
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| | Race: |
SLC Winter Series 5K (3.1 Miles) 00:19:06, Place overall: 17, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 3.10 | 0.00 | 0.00 | 0.00 | 6.20 |
| I really didn't want run this series since I am not even remotely in shape. I don't mind being motivated by getting my butt kicked a little, but 3 years of being out and being injured takes a tole on you mentally and physically anyway. I signed up though and figured I would see where I was after almost 4 weeks of easy running. I am now sufficiently humbled!
I warmed up by myself for two miles. Legs were still sore from the training this week. I saw a bunch of blog people were there that I really don't know, mostly because I haven't raced really since 2008. In 2008 it was different for me because I went to do that series with Sasha, Steve Ashbaker, Adam, and Ted back when we had the racing team going on. Now I am out of the loop completely. Also I was in decent shape before I got pneumonia before Del Sol that year. I went out at around 6 minute pace for the first mile. I was way behind everyone that was in front of me. Next mile was 6:12, I slowed down a bit probably more from not being used to running that fast and getting killed by the front groups then the "head wind". Last mile was about 6:13 and I caught some chick that was about my age in here that had went out too fast, but that was about it. Allie Scott was a few seconds ahead of me, I have never met her, but recognized her. My last .1 was 38 seconds. After I cooled down for just over a mile and called it good. No awards for me, which is something else I am not used to, and don't enjoy.
I can tell this is going to be a rough and long attempt at a comeback! I got beat by 4 girls today in a 5K. First time I have ever been chicked by any girls other than my first marathon right after my mission and the TOU that I ran as a training run. Never in a 5k! I was a little disappointed I couldn't at least break 19 minutes either. Oh well, I can't worry about how well everyone else is doing compared to me, I just need to keeping easing back into things and stay healthy and eventually I might turn into a runner again. Probably everyone that beat me was at least 40lbs lighter and and doing 2-3 times the miles as me, not to mention a little speedwork. I have to admit that it is pretty depressing to see where I am at right now, but it was nice to race again, even if I can't even compete with the women right now.:)
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| Saucony Fastwitch 2 Miles: 4.20 | Asics 2140 Miles: 20.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with Greg from the High School up Mirabella around Butterfield and back on 6400 W and Main. Pace felt decent and we picked it up on the way back and finished the 7 miles with a 6:12 mile. I ran an extra mile in 6:37 to finish my run. One of the better runs I have had in a while. 55:27 for the 8 miles. Lifted upper body after. I was beat after this workout today!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Ran up 13400 S to 6400 W, and back on the trail with Greg. Legs were a little tight, but I was more tired than anything. Everyone around me has been getting sick lately, so I hope i can stay healthy. We kept the pace easy, so the run wasn't bad. Nice afternoon for January! 7:28 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 105.75 | 8.70 | 0.00 | 0.00 | 0.00 | 114.45 |
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| Asics 2150 Miles: 34.30 | Saucony Tangent Miles: 18.70 | Nike Structure Miles: 11.20 | Asics 2140 Miles: 48.70 | Saucony Tangent 2 Miles: 11.25 | Saucony Fastwitch 2 Miles: 8.30 |
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