Speed only kills if you don't have it!

April 2008

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJames's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200620072008200920102011201220132014201520162017201820192020202120222023
15% off for Fast Running Blog members at St. George Running Center!

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. 

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Type A Lifetime Miles: 66.60
Saucony Kinvara 8 Green Lifetime Miles: 131.90
Hoka Speedgoat 3 Lifetime Miles: 408.85
Nike Zoom Fly (Black) Lifetime Miles: 236.85
Saucony Endorphin Pro Lifetime Miles: 59.50
Saucony Endorphin Shift Lifetime Miles: 231.50
Saucony Triumph 18 Gray Lifetime Miles: 99.20
Nike ZoomX Invincible FK 2 Lifetime Miles: 107.50
Altra Rivera 2 Black Lifetime Miles: 25.62
Nike Zoom Alphafly Lifetime Miles: 35.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
186.508.503.000.000.00198.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Easy run with my guys along a canal to the Bangerter wall and back this afternoon. Had a good time and some good conversation with my guys. 37:43  Did some striders on the grass afterward.

(Adrenaline-578 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

5:00am- I ran up past the hospital along 55 N. into PG and turned N. on canyon road. I made my way up the long hill to 2600 N and turned west toward the Temple. I looped around the Temple and headed home via 700 N and 200 E. I overdressed a bit but stayed mostly comfortable. Scared up some loose dogs and some deer on the dark roads but nothing too interesting. 7:36 average per mile.
I won't get another run in today because we have a track meet at Kearns after school. Running this week will be tough with my Faculty vs HS team basketball game tomorrow, and the Asics Invitational on Friday and Saturday. I will be really stretched for time the rest of the week!

(Omni- 414 miles)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

5:00am-  Dark and chilly morning.  I under-dressed for the weather today, especially for the North wind on the way out.  I ran along 200 E. and the Alpine hwy into Alpine and came back the same way.  Pretty slow going on the way out today.  I felt good and kept things relaxed.  I wish I could get over all this congestion that I have.  I really don't remember what it is like to be totally  healthy, because I have been sick or congested since mid-February.  51:37

(Kayano- 34 miles)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5:00am- I went on another cold dark run this morning. I went up past the hospital into PG and back. Kind of sore from basketball yesterday so I took it easy. 39:22 for the run.

(Adrenaline-583 miles)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

I did an easy 4 miles with all of my girls at track. When I got done I did an easy 5 miles with my guys. It felt good to run again after a couple of days off. I am definitely ready for some decent weather though.

(Adrenaline-592 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.502.500.000.000.006.00

I did a fartlek workout with my guys today. It was freezing cold and turned into a flat out blizzard 10 minutes into the run. We warmed up for 10 minutes and did five 3 minutes fartleks at 5k pace with 2 minutes recoveries in between. I was soaked after the first two fartleks! I sent the kids home as soon as we got back so they could get warm and dry out. Where is the spring weather eh? 42:28 for the run

(Omni- 414 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

5:00am- Chilly morning run. I went at a very easy pace up by the hospital and into PG. I came back the same way. I felt pretty good considering yesterday was my first workout in a long time.
7:43 average for the 6 mile run.

(Adrenaline-598 miles)

PM- I ran an easy 6 miles with my guys to South Hills and back. The wind on the way back about blew us backward. 7:26 pace for the run.

(Kahana- 172 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.000.000.000.008.00

5:00am-  I think I must have been in a coma for 7 months because I missed spring and summer completely somehow?  I woke up this morning and instead of April outside it was November again. There was an inch of snow and it was still snowing lightly.  I did the LP - Alpine hwy loop.  My run was good once I finally warmed up.  My first couple of miles were slow, around 8:30 pace, I did hit a 5:52 last mile though.  58:57, (7:22 pace) overall for the 8 miles

(Omni- 422 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I woke up at 5:00am again today to do an easy 6 miles before my track meet.  I did a loop that took me around East AF and West PG.  Lots of dogs out this morning!  43:41

(Adrenaline-604 miles retired)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.000.000.000.006.00

Warm and windy day.  I was too tired to get up early so I went on a run when I got home from track.  I did a loop up 700 N. toward PG, and came back on 300 N. and passed the AF HS.  The last mile was tempo into the wind  in 6:06.  41:07 for the run.

(Omni- 428 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

5:00am- Did a loop passed the hospital and Temple.  Dark and very cold. I am not off to a good start this week and won't get to go again today because of a track meet at our place. I can't see the rest of the week being much better.  7:27 pace.

(Kayano- 40 miles

I still have remnants of being sick after two months but am getting the itch to get going.  I always plan to run at practice with my kids but it only happens half of the time. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Nicer day with some sun at least.  I ran with some of my kids down to the river trail and back.  It was an easy 6 miles.  When I got home I did 4 more miles at an easy 7:32 pace on a loop around the east side of AF.  

(Kahana- 183 miles

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

5:00-  Very cold morning, in the 20s!  I did the Lone Peak Alpine hwy 8 mile loop.  I am looking forward to a warm day today, and a short practice.  Hopefully I can get out later today. 59:19 for the run.

 (2130- 8 miles)

PM- Allison went to her parents so I had time to get out on another run.  It was warm and very windy.  I decided to see if I could find the Highland Park trail from Cedar Hills since I was finally running around home when it was light.  I went into Cedar hills via 700 N. in AF and 600 900 W. in PG.  I found where part of the trail starts thanks to the course tool and jumped on it.  I followed it until it went through the golf course where I had been before.  Then I jumped back on it just North of Lone Peak, a part of the trail I found out about from Kerry.  This park took me behind the High School down into a park where everyone was fishing on a nice warm evening.  The trail then dumped me into a neighborhood off of the Alpine hwy, so I took it and 200 E. home. I was having a nice run and a good time exploring new route, but I could really feel the heat, something I am not used to right now.  I could have used a drink with that warm wind blowing against me for most of the run.  I was happy to get 18 miles today, since I haven't had that many miles lately. 1:13:28 for the 10 miles

(Omni- 438 miles)


Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I was tired and have a track meet all day but I decided to drag myself out of bed and get 50 miles for the week, and I am glad that I did! I went out early and ran up 50 N. in AF into PG. That road turns into a nasty hill that climbs all the way up to the top of PG and Grove Creek canyon. I ran up to the parking lot for the trails up the canyon and then ran home. Like I said, I was tired from a rough week and from trying to get a few miles in the last couple of days but I pushed on. I felt a sense of accomplishment making a decent week out of nothing and ending with a run that was good and hard. I will have to check out some of those trails up Grove Creek too.  This was my first 50 mile week since I got sick around Presidents day!  1:16:41 for the run. 

(Kayano- 50 miles

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.001.000.000.000.0011.00

I had a long hard day and practice ran longer than I had hoped.  I got home and was tired but pushed out the door anyway.  I ran a loop up through Cedar Hills to the mouth of American Fork canyon and came back via the Lone Peak Highway and the Temple.  I had a good run up for the first 5 miles averaging under 7:30 pace, and a better run back into the wind with every mile under 6:25 pace and the last one in 5:50.  It was the best run I have had all year for the quality and speed.  I felt very good and was happy with how well I ran.  Good start to the week for me. 1:14:58 (6:49 average).

 (2130- 19 miles)

Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

I ran an easy 6 miles with my track guys. We did an ice cream run down to Artic Circle and back. We all got some courtesy cones in the middle of the run. 7:30 pace for the run.

I did an other easy 5 miles when I got home. I ran around around east American Fork and stayed around 7:30 pace again.

(Kahana- 194 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I had about a half hour between getting off of work and our track meet so I ran a quick 5 miler. Nice afternoon for a run, I wish I would have had more time. No watch.

(Omni- 443 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.501.000.000.000.0016.50

5:00am- I woke up to the wind howling and and the snow and rain falling, not what I like to see. I did my Alpine Highway / Lone Peak loop backward this morning. At first I had a hard headwind with rain pelting me. The weather got worse as I went, with the rain turning to snow, then to hail, back to snow, and finally rain again. The hail was very painful! It was toughest heading North and East. I got some relief from the wind when I was going South for to miles, but by then I was soaking wet and my clothes felt like they were 30lbs. After the first 3.5 miles I got sick of the weather and decided to get home as fast as I could so I upped the tempo. I didn't have a Garmin on, but the last few miles were around 6:10 pace or faster. I got out of my wet clothes and right in a warm shower when I got back. 57:20 for the run.

(2130- 27 miles)

PM- It was snowing like crazy when practice started! I told my kids they could go outside or stay in but I wanted them to do at least 40 minutes easy. Most of my varsity runners came outside with me, the tough kid! The flakes were huge and I was afraid we would get super wet. After a mile the snow let up and it was sunny until a mile left and then it started to snow like crazy again. We went North on a trail that follows a canal and had to hop a couple of fences, then took some back roads from there. We ran by Bingham HS and did a lap on the rivals track before heading back the same way. It was a fun run with my guys and good conversation. I was glad for mostly decent weather during the run. 8.5 miles in 1:04:30 (7:35 pace).

(Kahana- 203 miles)


Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

I went out on a run after I got home from Track practice. The weather was perfect and I had to take advantage of it. I ran up 700 N. in AF into PG. Then down canyon rd. to 1100 N. in PG. I went up the big hill and turned around after 3/4 a mile. I went home via 1100 N and 50 N. (same road different towns) and passed the AF HS. I did a couple of 100 m strides in the last mile and felt pretty good. 1:09:15 for 9.5 miles (7:17 pace).

(2130- 36.5 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.002.000.000.007.00

Early morning run. My body is tired from the long week and the increase in miles, but I have responded quite well to my first 60 mile week since the first part of September 2007. I ran into Alpine and back today. It took me a while to get the legs moving, first mile was 8:40. I started to get the blood flowing and each mile got better and better. I pushed out the last three miles in 17:11 (5:55, 5:43, and 5:33). My time for the run was 48:44. I was pleased with this week and it felt good to finish with a little tempo.

The highlight of the day was at the Davis Invitational where all of my kids ran well, and my best kid, Trevor Sharp, dropped 7 seconds off his PR and ran a 4:20 mile!  It makes coaching worth it when your kids do that well.  We went to dinner with Logan and Katie after the track meet.  Long but good day.

(Kayano- 57 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.001.000.000.009.00

I got out on a run after track today. The weather was almost too warm. I started off slow and ended strong tonight in a sort of progression run. I started at 8 minute pace and ended with a 5:41 and a 5:36 mile (47:49 for the 7 miles). After the run I went for two more easy miles (7:38 pace) because Allison hadn't gotten home from buying garden stuff. I ended up with 9 miles. We planted a little garden for FHE tonight after my run, it was fun!

(2130- 45.5 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

I ran after track today, it was warm and very windy.  I ran by the hospital and Temple and into Alpine.  I did a loop around Alpine, and ran home on the Alpine highway.  The wind going south about blew me backward! Lots of good hills and a tough wind.   I kept it easy the whole run, 1:29:50.

(Kayano- 69 miles

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
186.508.503.000.000.00198.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: