Speed only kills if you don't have it!

September 2012

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
203.008.000.004.000.00215.00
Saucony Mirage Miles: 91.00Asics 2140 Miles: 27.00Asics Trail Attack Miles: 9.00DS Trainer 16 Miles: 5.50Asics 1160 Miles: 44.00Saucony Fastwitch 2 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Ran 2 miles with Greg before the XC meet down by Utah Lake.  Ran around watching the kids and cheering for the next part.  7:20 ave.

Saucony Mirage Miles: 5.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.003.000.000.000.0020.00

Greg came over to my house this morning and we ventured out on a 20 miler up Butterfield Canyon and back.  I planted drinks for us at the Cove pond and at the mouth of Butterfield Canyon.  The morning was nice and we had a goo run.  I wasn't sure how I would do after fasting yesterday and not running more than 9 miles in a run since mid July, I was fine though.  We ran up in 7:40 pace and came down fairly good.  Greg did well until the last 3 miles and then he started to peter out a bit.  I ended up leaving him and running sub 6:20 pace for the last 3 miles.  Felt pretty good and felt really good to be done.  Good way to start off September.  2:22:06 for the run.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

AM- Woke up at 5:00am, which was a killer, and ran over to Rosecrest for practice.  Did a few miles with the kids out toward the Cove and ran home.  Legs were tired from yesterday.  7:50 pace

PM- Ran with Haag for 3.5 miles of the 5 mile run this afternoon.  Felt much better.  7:45 pace.

Asics 2140 Miles: 10.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy 5 miles around the course while the kids were doing some grinders.  39:00

Asics Trail Attack Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

AM- Ran over to practice this morning and did 4 with the boys, and then ran home.  7:30 pace

PM- Ran an easy 4.6 miles with the kids and then did 6x100 barefoot striders.  No watch

Asics 2140 Miles: 5.00Saucony Mirage Miles: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Ran down to practice, ran with the kids, and ran home.  7:22 pace nice and easy.

DS Trainer 16 Miles: 5.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran around Soldier Hollow for our meet.  Ended up with 6 miles running around cheering for the kids.  7:40 ave.

Asics 2140 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- Ran over to run with the kids and then home.  7 miles 7:23 pace

PM- 5 Easy miles no watch

Saucony Mirage Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.000.000.000.005.00

Ran with Greg tonight and went out to Butterfield Park.  Mike Bradshaw told us about a trail he had made that wasn't long but was steep and switchbacked up the mountain.  We found it and ran up.  Cool little trail!  came back the same way.  7:38 pace.

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

AM- Ran to meet the kids, and ran up Emeline and back.  Ran home from Rosecrest and added a bit on Leila to get 7 miles.  7:15 pace

PM- Ran down to Practice and with Greg and the kids for a bit then home on Juniper.  5:miles 7:25 pace

Saucony Mirage Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy run on the course and clocked out the 2 mile course.

Asics Trail Attack Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run because of my invitational, too busy!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
24.000.000.000.000.0024.00

After my invite we went up to Willard to stay the night at the in-law's place.  We wanted to go to the Brigham City Temple and Greg was running TOU, so I figured I would do a long run in Logan and run with him for a while.  I got up and made it over to Logan by 7:00am.  I parked in fronto of our old house and ran through River Heights, Providence, and Millville, then up Hollow Road.  I thought I would run into runners at the mouth of the canyon, but they must have started late.  I ended up running into the headwind for a couple of miles and made it clear to past half way before I found Greg.  On the way I saw Jake flying down the canyon with that tailwind, , Sasha, a kid I coached at Riverton (who ended up 9th overall), Adam,Rachelle running awesome, Drew, and others.  Stopped and talked to Cody for a couple of minutes, it was good to see him, it has been forever!

I jumped in with Greg, who was with the 3:15 group.  I ran with him until a mile to go and ended up with 24 miles when I wanted 20.  I felt fine, and enjoyed running 12 miles of the marathon bandit.  Greg did really well accept for around mile 20 and mile 23 and 24 where I really had to drag him along.  The 3:15 pacers and group caught and passed us at 23 miles and I told Greg he had to get them by the end when I left him by the Tabernacle, he got them.  I ran over to the park after leaving Greg and had exactly 24 miles on the Garmin when I got there.  7:22 ave.

Greg ended up 3:13:54 for his first marathon with limited training, not bad.  I talked to several people afterward that ran well, like Rachelle and Adam.  Beautiful day to race, you couldn't ask for better conditions.  I had a good time running and had more problem doing the 24 miles. Good to get a long one in after a busy busy week.  It gives me more confidence going into St. George in 3 weeks, being way under trained and under raced. I should still do OK.

Saucony Mirage Miles: 24.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM - With the kids and more on my own.  7:33 pace for 7 miles

PM- Easy run with Haag 7:28 pace for 5 miles

Legs not sore, but I took it real easy.  Right ankle a bit sore, but felt pretty good.

Asics 1160 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran down to practice and and ran 2 easy miles with Braden on the grass, he has been injured.  Ran home after.  

Saucony Mirage Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

AM- Run to practice, with the kids and home.  7 Miles at 7:23 ave.

PM- 4.5 easy miles about 7:21 pace

Asics 1160 Miles: 11.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.004.000.000.000.0020.00

I took the day off and got up early to do my last long run.  Legs have been tired since the 24 miler on Saturday.  It took me a while to get going as my first mile was almost 9 minutes.  I settled into a pace for the rest of the run.  I did the same run up Butterfield Canyon as I did Memorial Day and Labor Day with Greg.  I 7:55 pace almost at the turn around.  Took my fluid belt with me this time instead of planting drinks.  The way back I just cruised, not much push in the legs, and that is fine.  I had two miles over 7 Minutes in the last 10 miles with 6:14 being my last and fastest mile.  Harder running tired and by myself, but glad to be done with it.  I am feeling stronger, but not fast, so we'll see how this St. George pans out.  I think I will do OK.  2:25:21 for the run, 7:16 pace.

I am off to Bear River where we are running our JV in the Relay.  Then off to Boise to Bob Firman with my top 6 boys and top 2 girls.

Saucony Mirage Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Ran this morning from the hotel through some sub divisions in Meridian Idaho with Haag.  Got in last night at 11:30pm.  Legs are tired, but still felt good at a 7:22 pace.

Bob Firman- My girls ran good with Lucy my sophomore  running with Katie Knight the #2 girl in the nation for the first half.  She died a little and got passed by two seniors, but still ran 18:17 and took 4th.  The boys took 3rd with a solid performance beating Davis (#10 in the nation), Ogden, Mountain View, and other top ranked teams.  They lost to Arcadia ( #4 in nation) and North Central (#5 in nation).   Good showing.

Asics 1160 Miles: 4.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.200.000.000.000.0012.20

AM- Ran to practice and ran the run with McKay and had a good conversation about what we need to do to win State this year.  Ran home.  Nice morning!  7:19 fro the run

PM- Ran up to the hill where we did repeats for practice and down with Greg.  5 miles no watch.

Asics 1160 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran up the trail to 6400 W and back to Monarch.  When I hit 6400 W I did two miles of tempo in 5:32 and 5:23.  Then did a 1.5 mile cool down at 7:05 pace.  Felt good on the run, nice cool day too. 6:49 ave.  My achilles has been bugging me for months, and my legs are tired, but my back is way tight since last week.  I have a massage and adjustment scheduled for tomorrow and I hope to get loosened up for next week.

Saucony Fastwitch 2 Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- Early morning run over to practice and then up Rosecrest and Juniper and back with the boys.  Ran home afterward.  7 miles at 7:13 ave.

Easy mile this afternoon after my massage and adjustment.

Saucony Mirage Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 Easy miles in the afternoon at 7:23 pace.  Sore from the massage yesterday, way sore!

Asics 1160 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

5.5 easy miles in Park City at our meet.

Asics 2140 Miles: 5.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.300.000.004.000.008.30

Ran up Suncrest with the Varsity boys.  Ran up into a headwind in 39:00.  Chuk, Connor, and Rory took off on the way down and I tried to chase them.  My last 3 miles were 5:02, 5:04, 5:03, and .3 in 1:28 or 4:45 pace.  Hopefully I don't get too sore!:)  1:00:30 for the run.  Fun run now that I am done.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
203.008.000.004.000.00215.00
Saucony Mirage Miles: 91.00Asics 2140 Miles: 27.00Asics Trail Attack Miles: 9.00DS Trainer 16 Miles: 5.50Asics 1160 Miles: 44.00Saucony Fastwitch 2 Miles: 2.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: