| 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 | | 816.80 | 159.20 | 0.00 | 0.00 | 0.00 | 976.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.80 | 0.00 | 0.00 | 0.00 | 0.00 | 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 13.10 | 0.00 | 0.00 | 0.00 | 15.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.60 | 0.00 | 0.00 | 0.00 | 0.00 | 17.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| canal trail, 1st dam, pineview to 7th north and home up 8th north hill. With Dave, in 43:16 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canl trail 1st dam loop, with tempo mile at the end. Tempo mile was downhill in 5:10, total time was 33:02 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Leg 11 and 12 of wasatch back. From Liberty to Huntsville, about 9:00pm |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| WBR Legs 23 and 24 From Wanship to Rockport res. 10 miles at 3:30am all uphill pretty much. Paul rode his bike with me the whole way. 1:07:22 Legs 35 and 36 at about 10:00am. I felt like crap as soon as I started. I had to run up over the mountain for the first mile, then straight down the mountain for the remainder. My whole body was cramping, even my intercostal muscles. My teamates left me at 4 miles to go and it was very hot. I struggled in and we still broke 20 hours, won the Ultra division by almost 3 hours, and made 6th overall. It was a great experience overall, and one the hardest things that I have ever done. |
| | 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 |
| Canal trail, 1st dam loop, easy recovery for WBR |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran up Logan canyon and back on the canal trail. On the way back I ran the with Trevor Ball and another USU runner Edwin(a Kenyan 800 meter runner). My total time was 1:15:41. I am still recovering from the wasatch back relay, but I felt okay today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Race: |
Freedom Run (15 Miles) 00:56:40, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 9.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| I was still sore from WBR, and was okay with how I ran considering. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| I ran at 6:15am this morning. Dave and I went up to 2nd dam and back. We had a good run. 1:14:11 |
| | Race: |
Lamb Day (3.1 Miles) 00:16:36, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 3.10 | 0.00 | 0.00 | 0.00 | 3.60 |
| Lamb day 5k. 2nd over all by 2 seconds. My time was 16:36. I felt okay but I probably could hvae and should have won. I let a 16 year old Kenyan kid lead me the whole race and I didn't put forth enough effort to catch him. Next time I won't let that happen. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I did the Bonneville trail loop with Dave. We had a good run, warm morning! 1:04:31 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 1.25 | 0.00 | 0.00 | 0.00 | 8.00 |
| Speedwork with Dave. We did 200(:35), 400 (1:14), 600 (1:56), 800 (2:39). Total ru time was 56:25 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| River Heights Center Street loop by myself dave never showed up. I ended with Old Main stairs. I could tell that I was fatigued from the last two days. 51:00 |
| | Race: |
This is the Race (3.1 Miles) 00:19:01, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 3.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| This is the race 5k. 3rd overall, 1st in age. 19:01. It was a dificult course but I must have been going slower then what I thought I was, because even on a slower course I should run a lot faster than that. I was disapointed with my performance. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 7th N to 15th E to 10th N and home. Last mile easy tempo under 6 min. 18:04 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I ran up the canyon to spring hollow campground. I could tell that I have been slacking off the last week or so because I was pretty fatigued. About 15 miles 1:53:01 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Providence hill loop with Dave. We got poured on the whole run. We were drenched but ran good. 1:01:33. Awesome time! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4x800 with 800 recovery between, with Dave at USU track. 9 miles or so total run. 2:46, 2:49, 2:47, 2:42. Total run was 1:06:08 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.20 | 0.00 | 0.00 | 0.00 | 0.00 | 15.20 |
| I went up to spring hollow camp ground in the evening. I felt fatigued from yester's run but felt good until the last couple of miles. I felt really crappy for a couple of hours after I got home, it was a bad experience. I wander if part of it was the ice cream float Allison brought me 3 hours before I ran. 1:52:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy run with some strides. 7th N to 15th E to 10th N and home. 19:35 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran up to sping hollow campground with Dave. About 300 yards from the campground we ran into a moose. We stopped and watched it for a while, and then headed back the other way. We went up the spring hollow trail and then eventually got back onto single track, it was probably as long or longer than what we had originally planned to run. 1:50:28 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I slept in a little today. The last few days have been stressful with Jaren breaking his leg and everything. I got out the door by 8:00am and did the Providence hill loop from Pineview with the 8th N hill. I felt a little tight a nd had trouble really relaxing and feeling good but overall it was a decent run. 1:08:43 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| I went up the canyon to 2nd dam and came back in the later morning. I was pretty slow going up 40:10, so I picked it up on the way home 34:25, I felt pretty good. 1:14:35 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 7th N 15th E 10th N loop with some strides. Last mile was tempo 5:12. 17:18 |
| | 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 |
| I ran a River Heights Center street loop with old main hill stairs. I did feel super great, probably because I haven't run in almost a week. I had to stop and use the bathroom at Merlin Olsen Park, luckily it was open. 51:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 2.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| I went up to 2nd dam on canal trail. I did two 6 min tempos with a 7:30 rest in between. I felt okay. It was hot because I didn't leave until almost 10:00am 1:13:07 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I had Allison drop me off 20 miles away, up Blacksmith fork canyon and I ran home. I felt pretty good most of the run but I ran conservative so I would be sure to make it home. I planted a poweraid about 11 miles into the run and it seemed to be good enough. I was glad to get my first 20 out of the way. 2:19:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 2.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| I went upto 2nd dam and did pretty much the same tempo workout as last week. Two 6 minute tempo's with 71/2 min. rest. It was late morning and started to get pretty hot. I could still feel the 20 miler from saturday in my legs. 1:16:20 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Speedwork at the track at USU. 6x400 1:18, 1:21, 1:21, 1:21, 1:18, 1:13. total time 45:35 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Upto 2nd dam and back. morning run. 1:15:20. I just tried to take it easy and loosen up from the last two days. |
| | Race: |
Hobble Creek Half (13.1 Miles) 01:14:30, Place overall: 10, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Hobble Creek 1/2. 1:14:30, 10th overall and 2nd in age. I felt like I actually ran about how I was supposed to run. They changed the course in the last two miles and we finished at Mapleton city park. The start was lower down the canyon too. |
| | 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 |
| I went on an easy first dam hillcrest loop. I can still feel the 1/2 from last saturday. 35:51
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6x400 at the track. 1:15, 1:17, 1:17, 1:17, 1:15, 1:13. 44:51 for total run time. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I ran the south bench of Providence, Millville loop. It has some good hills in it. I felt a little tight, probably from speedwork. 1:46:32 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| I ran up to 2nd dan and back. It was an evening run. I ran up in 37:19, and really pushed it on the way back 32:46. I really wanted to run it under 1:10:00, but I ran it in 1:10:05, still an excellent run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I did an early morning speed workout at the USU track. 8x200 36,36, 36, 36, 36, 35, 34, 32. Total time with warmup and cooldown was 37:26 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I tried to have an easy run on the Providence hill loop. I ran quite a bit slower than the last dew times on that course. I was pretty tired and fatigued from the last wo days. 1:10:20 |
| | Race: |
Top of Utah Half Marathon (13.1 Miles) 01:18:44, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Top of Utah 1/2. 2nd overall. Time of 1:18:44. I had the lead for over 4 miles and let some guy run away from me by 26 seconds. It was a disappointing time and finish.
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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 |
| 1st dam 1000 North loop. I felt tight but actually felt pretty good and ran a good time. I went in the afternoon and it was pretty hot, but I felt good. 33:49 |
| | 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 |
| I originally planned to do a bonneville trail loop, but when I got to the end of the trail I decided to go up green canyon. I started up the canyon and got on a different dirt road that went north. I went north into what I thought was Hyde Park, in these huge houses on the mountain. I made my way down to 1600 east and follwed that road back into Logan, around the University and home. It was a difficult run, but I ran very well. When I started about 6pm it was still in the 80s, and when I finished it was cool and in the 60s. 1:30:22 |
| | 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 |
| I did a loop where I ran up the hill on 10th N and down the hill on 12th E and headed down to 1900 N in North Logan. I then went up to 1600 E, past Lundstrom Park and around the University and home. Early morning run, nice and cool, I really was flying the last couple of miles. 35:50. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Upto 2nd dam and back. It was an early morning run, and I didn't feel ythat great, probably because I have had some tough runs this week so far. It was my slowest time of the year on this run. 1:17:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 24.50 | 0.00 | 0.00 | 0.00 | 0.00 | 24.50 |
| I started up at Hardware Ranch just below the start of TOU and ran all the way home, down the canyon, along TOU 1/2 course,into River Heights, down on the Island and home on 6th E. That dugway hill is a bugger after 23 miles! I ran all the way down the canyon into a head wind, and then when I headed North it was a North wind, so my whole run was into a head wind, and I saw 1 minute of sun the entire run. I got a late start, about 11:30, because it had been raining all morning and night, and all day yesterday. There was snow most of the way down the mountain, so I ran the whole run with a long sleeve shirt and gloves on. It was probably about 40 degrees, which is a major difference from the 80s earlier this week. Other than the cold, wind, little bit of rain, and the fact that I ran 24.5 miles all by myself, it was a good run. I felt okay other than fatigue. I planted some GU2o and that seemed to work pretty good for me. I got home right before it start to hail marble size chunks of hail, lucky for me. I ran an extra 1/4 mile when I got home so that I could hit 58 miles this week, my biggest week in at least 5 years. 2:56:43 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal trail, 1st dam, Hillcrest loop. It has been really cold and this run was in the afternoon during a rain storm. Ifelt okay and pushed the last mile for some tempo (5:15), total run was 32:56 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Providence hill loop from PV. It was another afternoon run, I got rained on and snowed on, but had a pretty good run overall. My left hamstring is buggung me, and so is the whole left side of my body, (foot,butt, calf, Etc.) Ireally need some good mileage but I might have to take it really easy this week. 1:05:53 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal trail, 1st dam, Hillcrest loop with tempo last mile. It felt like Halloween time of year, wery cool and brisk. I only got out for a 5 miler today, and I realy needed a 20 miler. I went to watch TOU marathon this morning and it was freezing cold too, so there went my morning run. Allison wanted to go workout and by the time Imfinally got out the door it was too late to go very far and I was going on an empty stomach. I had to sttle for a measly 5 miler. I made the most of it with a tempo mile and I posted my best time on that run by almost one minute. I have been fairly consistant sinse may in my training but it has definitly suffered since evryone has been injured and I have been on my own. I needed a strong week and I got a very weak one so next will have to be a good week instead of a taper week. Run time 31:57, and last mile was 5:17ish |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.60 | 0.00 | 0.00 | 0.00 | 0.00 | 14.60 |
| Providence, east Millville loop from PV. I was a little tight but ran very well. It was a nice afternoon and I ran about 4 minutes faster than previously. 1:40:59 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 1.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Island, River Heights, Center st. run. I did this one backwards, so I went up the big Center st. hill. I added a block + to the run, so it ended up around 7.2 miles. I did a down hill speed mile from Center st. to River Heights elementary in 5:09. I went up Old Main stairs on the way home. 49:14 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 3.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| I did a mile warm up and a 3 mile+ tempo rundown the mountain (Bear Rd and Smith canyon Rd) from Oyler's cabin at Lava Ranch. I felt good and ran hard down, but tried not to over do it not only for next Saturday,but because I knew that I had to run back up the mountain. Tempo run was 16:11, and equally impressive to me was the 37:56 back up the mountain after the Tempo run. That run back up the mountain is nasty! I had a good hard run and I felt pretty good, I hope that I don't get too sore! I am excited to find some other good runs around that cabin, it definitly has a lot of hills. 1:01:52 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I got pretty sore,something that I didn't want to do, after the run at Lava. I went on what was supposed to be an easy run with some tempo, but it ended up being more of a tempo run with some speed. I ran my favorite Five mile run, canal trail, 1st dam, Hillcrest loop in the fastest time yet. My last mile was 5:09, total run was 31:48. I felt good accept for the left over tightness. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| I went out in the rain this evening because I needed this last run before Saturday. I just did the University-1500 E-Hillcrest loop. I wanted my last mile to be under 5:00, but ended up with a 5:04, because I had a head wind. I gues I am as ready as I am going to be for St. George, hopefully I can pull off a good run. |
| | Race: |
St. George Marathon (26.2 Miles) 02:46:44, Place overall: 45, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| I felt like I was capable of a 2:39:OO but today wasn't the day. I ran with Steve King for the first 12 miles, and neither one of us felt that great. I lost him when I grabbed my first drink. I was 1:23:37 at the half and just couldn't ever get going. I ended up getting passed by five women in the last 10 miles, and my last 10k wasn't much under 40 min. I was tight after Veyo hill and never recovered. I ended up 11th in the age so I didn't get an award. It was a disappointing race! I was however, the first Cache Valley runner, so I got $100. Dad ran in 3:08:47 and was okay with that, even though he was 23rd in his age. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| I ran up logan canyon where I met Jon, Paul and Cody at the Nature trail. We ran to the end of the single track and back,(48:39) then I ran home. I felt okay for it only being a week after St.George. I think I have recovered faster than I ever have before. 1:27:47 |
| | 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 |
| I ran down on the Island, and stopped at a park just off Crocket and did some skipping and strides. Then I ran down along Center and back home on boulevard. 35:25 |
| | 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 with Paul and Cody, from rec center we did Paul's River Heights loop. 30:16 |
| | Race: |
Red Ribbon Run (3.05 Miles) 00:17:16, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 3.05 | 0.00 | 0.00 | 0.00 | 10.55 |
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It was freezing cold at the start and super froggy too. Becki and Will came up to spend the weekend so they ran too. I was so sore at the start from doing hurdles in skills 2400 yesterday. I let everyone take off and then I slowly moved up. I caught everyone with 1 mile to go accept Cody. I was just going to make my move when I realized that he wasn't registered, so I let him win and just cruised in knowing that I was going to win overall anyway. I knew that at anytime I could catch him, and their certainly wasn't anyone in that race who can kick with me. I probably shouldn't have been so nice and let him win, because he went around telling everyone that he had kicked my butt, oh well! He seems like a pretty cool guy and so does his buddy Dan, and everyone needs their moment of glory. I even gave him my medal so that he got something.
I had a warm up and cool down.
I met Paul, Ben , David, and Cody after the race and we went up righthand fork. I was the only one who wore orange because of the deer hunt, so it was good that no one took a shot at us. We ran up willow creek on a nasty, muddy trail. if I would have known I would have worn some old shoes because my shoes will never be the same. It was a fun and tough run, I really enjoyed the trail and having some company. 51:20 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| I ran down to the rec center (16:53) and met Paul and Cody. We ran some of the last few miles of TOU and made a loop that was 5 miles for Paul (41:31)for 5 and 1/2 . I ran home at the end (17:16). I felt pretty good, eventhough I did hurdles again today. 1:15:42 |
| | 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 |
| I met Paul and David at the canal trail and we ran up past first dam and got on the Bonneville. We ran into some hunters who had just shot a deer at our turn around. We ran back the same way. We went late morning so it wasn't too cold. 58:43 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| I went out this morning and did the Center st. River Heights loop,backward, with the Old Main stairs at the end. I made the mistake of running by Merlin Olsen Park and was spotted by Paul and Cody, who were there to run the First Dam run, and ended up stopping and visiting. I would have loved to run that race myself, but everything has been so heckick that I haven't been training. I might have still done it if my toe hasn't been hurting for the last week. I ended up with a very good run today and we are heading down to Draper to watch Jeff play in the semi- finals of state football. 49:01 |
| | 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 |
| I went to the rec center to run with Paul and I was about 10 min. late and nobody was there. I ran up around River Heights and the Island, and tried to make it about 5 miles. I was moving pretty good, and averaging well under 7's. 34:47 |
| | 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 |
| I went on the route where I go up the 10th hill, down 1200 E up Green Canyon road, past Lundstrom park and around the University. I could tell that I have not ran in a while, but it felt good to get out and it was a very nice day. I think that I am finally over my sickness. 35:43 I also lifted weights at my house, I need to start so I went light . |
| | 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 |
| Univeristy/Hillcrest loop. I have been sick and then it was thanksgiving, and I am completely out of shape. I ran early before we headed down to mona. 18:32 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| ran upto gym and played basketball |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.15 | 0.00 | 0.00 | 0.00 | 0.00 | 1.15 |
| Ran upto gym and played basketball. |
| | 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 |
| I haven't ran in a long time and I am completely out of shape. I went in the rain, just before dark tonight. I did the University/Lundstrom 4 mile loop. It took a while to get going and then I didn't feel too bad for doing nothing for so long. 28:46 |
| | 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 |
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38:29 |
| | 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 |
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37:14 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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39:32 |
| | 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 |
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37:37 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Ran over to 400 North and back (up Old Main stairs).
14:57 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 816.80 | 159.20 | 0.00 | 0.00 | 0.00 | 976.00 |
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