| 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 | | 147.95 | 13.10 | 6.00 | 3.05 | 0.00 | 170.10 |
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| Hoka Bondi 2 Miles: 47.50 | DS Trainer 16 Miles: 22.00 | Asics Nimbus 14 Miles: 41.50 | Asics Cumulus 14 Miles: 18.00 | Nike Lunar Glide 4 Miles: 18.00 | Asics DS Racer 8 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy run with Allison this morning. 9:55 pace
60 minute full body workout after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- Early morning run out to the Cove and back. 52:04
PM- 3 mile run in 22:00
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| DS Trainer 16 Miles: 3.00 | Hoka Bondi 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran down to practice and ran with the faster kidson an easy run, then ran home. 7 miles at 7:30 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Got up early on the Birthday and ran 2.5 before practice. Then ran with Rory, Connor, Lucy, Haedn and Bradstreet out to the Cove the Leila way. I turned around at the pond and headed home. I was tired today and the legs are tired.
Had breakfast with the Fam at Kneaders and then went to Parent/Teacher Conference all day and night. Not the best way to spend a Birthday, but it started out alright.
35-39 age group!
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| Asics Nimbus 14 Miles: 10.00 |
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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 |
| Easy 5 miles with 4 x 150m striders. 7:37 pace
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| DS Trainer 16 Miles: 5.00 |
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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 |
| 6 miles easy. Ran with haeden and then Lucy. 7:27 ave.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Ran out to the Cove and back. When I hit 3 miles I did a tempo mile back to Fort Herriman. Ran into Allie and ran my cooldown mile with her, then ran my last mile at tempo again. Cooled down for 1 mile. Miles were 5:50 and 5:24, 7:29 ave.
Beautiful morning with a lot of people out running.
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| DS Trainer 16 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Same run as Saturday, I just ran it after lunch instead. Warm day, but very windy. Had a 30 mile an hour south wind, which mostly cross breezed, but still pushed me around. Tempo miles were 5:38 and 5:29, average was 7:22.
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| DS Trainer 16 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran down to practice at Monarch and then did 6.1 with the kids to the Cove Pond and back via the trail. Ran home after. 7:32ave
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran up and down the grinder with the kids as they did hill work. Then took a big loop back to Monarch with them, and ran home. 7:38 pace
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| Asics Cumulus 14 Miles: 7.00 |
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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 with the boys up the trail and looped on 6400 west and 13400 south. Did 10 striders on the grass at the park. 7:42 pace
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| Asics Nimbus 14 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 2.50 | 0.00 | 10.00 |
| Went out during my prep and did a workout. First Track workout in 5 years and it felt like like it. I am slow! I warmed up around the school and middle school fields for 1.5 miles and then did 2 laps of striding the straights. 4x800m with 400m recovery and 2x200 with 200m recovery (2:47, 2:47, 2:48, 2:45, :35, :34). Cooled down until Jordan came out to do an early workout and ran 1.5 miles with him. Then went out again and ran the same thing with Spencer when the freshmen came. 10 miles at 7:39 ave.
Super nice afternoon by the end of my run. I was hammered today from a long week and I might be getting a cold.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run with the team around Daybreak Lake this morning. Nice morning other than the freezing wind. Rory and I the added 4.5 around the south part of Daybreak. 7:44 ave.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 0.00 | 1.00 | 0.25 | 0.00 | 8.00 |
| It was nice this morning, in the upper 50s and then the wind got crazy hard, like 35-40 mph. By the time school was out it was in the 30s. I ran with Rory and Connor 2 miles out on the trail on Mountain View Corridor from the HS and then back. I then went out on my own for another mile, and then did a tempo mile in 5:44. iI looped back to the school and did 2 x 200 meters in 32 seconds each. 7:32 ave for 8 miles in the cold wind.
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| Nike Lunar Glide 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Early morning run in the dark and 28 degrees, inch of snow as well. Took it easy out to the Cove and back. 55:00
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| Asics Nimbus 14 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.70 | 0.00 | 1.00 | 0.30 | 0.00 | 6.00 |
| Ran during lunch today before we had to leave for the meet. I went ou to the Cove and back and did the first mile back in 5:35. I did some striders toward the end too, 3x 30 seconds. Felt tired, but pushed through. 43:52
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| Nike Lunar Glide 4 Miles: 6.00 |
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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 |
| Easy run out to the trail from the HS and back, mostly with Lucy. Ran with Caisa on the way back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 easy miles this afternoon. Left calf is tight. I think I will go out at 6:30s tomorrow and not race the half, too beat up.
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| Asics Nimbus 14 Miles: 3.50 |
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| | Race: |
Riverton Half (13.1 Miles) 01:25:28, Place overall: 8, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 13.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| Left calf was still tight this morning even after all the work on it last night. I figured I would go out at 6:30s and see how I felt. I was good until about mile 6 and then it tightened up so much that I almost had to stop because the pain was sharp. My thought at first was to take off with 4 to go and see who I could catch, but instead I chilled at 6:30 pace. Sometimes you have to pick your battles and this one was not a battle that mattered to me. Weather was cold, especially going North. I was really using it to see my fitness, which isn't` bad for just getting up into the 40s. The calf was way tight after and I had a har time walking. I rolled it out way good and actually brused it because it was son tight. I might take Moday off and then ease back into things and get the miles up a little more. Felt pretty good for my first real long run. 1:25:28
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| Asics DS Racer 8 Miles: 13.10 | Asics Nimbus 14 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- Cold early morning run. Calf has been hurt and bruised, so I took a few days off. Yesterday wasn't planned though, I just didn't have time because of our meet. I ran out to Fort Herriman and back this morning in the cold and dark. 31:31
PM- Ran from the hotle over to Pine View with the boys. Easy run. 7:35 pace.
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| Hoka Bondi 2 Miles: 4.00 | Nike Lunar Glide 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Chilly morning! Got up this morning and went from the hotel up on the East ridge in St. George and then came down on the south side and over to the park where the marathon ends. I went from there up to the Dixie (nasty little climb), then headed on the frontage road into Washington to where I could go under the freeway, then back to the hotel. I was only planning on 8-10, but it worked out to get 13, so I was fine with that. Calf feels a lot better, even though it din't yesterday after taking 4 days off. 7:23 pace.
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| Asics Nimbus 14 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Cold this morning, about 30 degrees! Ran down to the Monarch and then went on a big Herriman loop with the boys, Juniper, Emeline, Butterfield, around Cove pond, 6400 W, Main, 13400 S. Ended up abput 9 miles. Then I ran home. Pace was easy because everyone had tired legs. Good run though. 7:30 pace
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| Asics Cumulus 14 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 147.95 | 13.10 | 6.00 | 3.05 | 0.00 | 170.10 |
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| Hoka Bondi 2 Miles: 47.50 | DS Trainer 16 Miles: 22.00 | Asics Nimbus 14 Miles: 41.50 | Asics Cumulus 14 Miles: 18.00 | Nike Lunar Glide 4 Miles: 18.00 | Asics DS Racer 8 Miles: 13.10 |
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