| 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 | | 492.50 | 26.20 | 1.50 | 1.50 | 0.00 | 521.70 |
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| Asics 2130 Miles: 19.00 | Saucony Omni 5 Miles: 93.30 | Asics 2150 Miles: 204.70 | Saucony Tangent Miles: 12.00 | Nike Structure Miles: 81.10 | Asics Trail Attack Miles: 57.20 | Asics 2140 Miles: 4.00 | Montrail Hard Rock Miles: 26.50 | Saucony Tangent 2 Miles: 13.10 |
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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 |
| Schiffman, Ashlynn, ET, and Braydon showed up on New Years for a little run. We did a loop that took us to Butterfield and , jumped on the trail down to Monarch, and back to Foothills. I ran most of the run with Schiffman and we averaged 8:10 pace for the 4.5 miles. 2010 running goals: Get Healthy and stay that way! Be consistent in hard workouts, 3 per week at peak training.
Break 2:30 in a marathon 2500 miles this year
Run two marathons Sub 1:12 in the half marathon Cross-train 3 times a week minimum Better after workout habits (stretching out, using the stick and foam roller) Run down in the low 16:00s in a 5k
Build a good first year program at the new Herriman High
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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 |
| 1 hour on elliptical and core work |
| | 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 |
| Practice today. I had about 20-25 kids show. We ran over to the district and looped back a way I had never been before. Long T-shirt and vest weather this afternoon. 8:01 pace. | |
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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 |
| 4 miles around Riverton with the guys | |
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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 |
| Met the team down at the parkway and did a run to Bangerter and back. I was at 7:15 pace for the run which was fast for me after being off for two weeks, and sick part of last week. It felt good, but I will likely be sore tomorrow. | |
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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 |
| 45 minutes on the elliptical. |
| | 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 |
| Walmart loop with the team today. Weights afterward. |
| Saucony Omni 5 Miles: 4.50 |
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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 |
| 1 hour of Elliptical |
| | 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 |
| Loop around East Riverton, mostly ran with Alex and Jacob. 7:30 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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Hills behind my house with the kids. We did 6 x 400m. This was tough for me being so out of shape and all. 7 miles total running.
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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 |
| 45 minutes on elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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Fartlek workout with the boys around the square. We did a 10 minute warm up and 8 x 1 minute fartleks with 1 minute recoveries, then a 10 minute cool down adding a loop around the school grounds. 34:33
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| Saucony Omni 5 Miles: 5.00 |
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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 |
| 85 minutes of elliptical |
| | 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 |
| 45 minutes elliptical |
| | 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 |
| Hilly loop around south Herriman with the team. Holy smokes I am out of shape! Felt good to get out though. | |
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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 |
| 65 minutes elliptical |
| | 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 |
| Ran to Daybreak Lake with the team. Ran back with Dillon and Schiffman. Felt good to run longer today and at a decent pace. 54:50 (7:19 ave) for the 7.5 miles | |
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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 |
| 30 minutes on elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 1.50 | 0.00 | 5.00 |
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4 x 2 minute fartlek workout today. Beautiful day outside! We finished off with a leg workout after the run. 34:34
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles on the canal out and back. I ran most of the run with Alex and we picked it up as we went. We ditched everyone with a 6:15 last mile. 36:49
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| Saucony Omni 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| We met in Herriman and did some hills. We did a 1.5 mile warm-up and then a 400, 2 x 800s, and another 400 up Juniper Crest, and a little longer cool-down than our warm-up. 54:00 for the run. It was a tough workout for me, I definitely can't keep up with Dillon, Alex , and Chris right now. Three days of running in a row, I think I will take tomorrow off. | |
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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 |
| Played Gatorball today with my kids and some of the sprinters. It was way warm out and I was in shorts and a t-shirt. I haven't had too many issues with my adductor and groin lately, but after the sprinting and juking of gatorball, I realized that I am not better at all, I just haven't run fast in a while. I had a hard time even walking or getting into my truck after the game. Bummer! I can't seem to get better. |
| | 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 |
| I was supposed to compete in a biathlon today with my varsity scouts but I can hardly walk today! 40 minutes on the elliptical. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| I met a few kids at Foothill park and we did a loop along Rosecrest to Mirabella and down 13400 S back to the park. i ran with Bryce and Alex until the last 400 meters when they picked it up and ditched me. My groin or adductor is way sore, but running slower was fine, eventhough I am limping now. | |
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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 |
| Early morning run with the team. I have not run a step in 6 weeks and I could feel it. My groin was sore after the run, but no pain during. I am tired from the lack of sleep the last week and feel like I am getting sick. I will try to run three times this week and keep rehabbing my injury and hopefully get healthy enough to run a race or two this year. |
| Saucony Omni 5 Miles: 4.50 |
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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 |
| 45 minutes of Elliptical |
| | 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 |
| 4 miles with the team early morning run. Groin about the same, sore after the run. I was the pace pusher today though. |
| Nike Structure Miles: 4.00 |
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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 |
| morning 4 miles |
| Saucony Omni 5 Miles: 4.00 |
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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 |
| Dimple Dell |
| Asics Trail Attack Miles: 6.50 |
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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 |
| Morning Run | |
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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 |
| Morning Run |
| Nike Structure Miles: 4.00 |
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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 |
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| Saucony Omni 5 Miles: 6.00 |
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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 |
| LA Freeway |
| Asics Trail Attack Miles: 10.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning Run | |
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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 |
| morning run | |
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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 |
| morning run faster pace with Dillon, Alex. and Taylor. | |
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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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Morning run with Jamin and Chris. 7:27 pace in the snow.
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| Saucony Omni 5 Miles: 4.00 |
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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 with Rylie, Jennica, and Ashlynn on an early morning run. Cold and windy this morning. | |
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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 |
| Out to Butterfield and back. 29:05 for the 4 miles. |
| Nike Structure Miles: 4.00 |
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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 |
| 4 mile loop up to Emmeline and over by the middle school. It was a kind of progression run, 8:57, 7:18, 7:10, and 6:46. It was nice out this morning. I am trying to rehab this adductor and am planning on running at least one more time this week. Region Track starts today and goes through tomorrow. We should win both boys and girls easily.
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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 |
| Ran with Ally, Jake, Kyle, Alex, and Dillon. |
| Saucony Omni 5 Miles: 5.00 |
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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 |
| Smiths loop in 29 minutes |
| Nike Structure Miles: 4.00 |
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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 |
| Emmeline loop. Very windy and hot! Groin still hurts. | |
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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 |
| 4 miles @ 7:29 pace |
| Nike Structure Miles: 4.00 |
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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 |
| 4 mile loop around Herriman at a 7:09 average. My heart rate was in the 170s for an average, pretty sad. It used to be that I could run 5:30s with my heart rate there. | |
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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 |
| I ran with my new XC team today. We did a loop around Rosecrest. I started out in the back and made my way to the front as the run progressed, but never came close to catching the lead pac. My groin is still bugging a little and the back was tight, but I was able to do it OK. | |
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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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5k easy with my guys this morning.
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| Saucony Omni 5 Miles: 3.10 |
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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 |
| Ran up to the Res with the kids and back. 7:32 pace. I am heading down to Orem to have Josse work on my jacked up hip and groin area. | |
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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 out to the HS from Monarch Meadows with Kyle. We lost everyone else along the run. 7:16 ave. | |
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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 |
| First back to back run in months! 4.5 mile run with the Chris and the team. 7:25 ave. |
| Nike Structure Miles: 4.50 |
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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 |
| 4.5 mile run with the team |
| Saucony Omni 5 Miles: 4.50 |
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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 miles and a little Ultimate Frisbee with the team. First time to run that much in a week since November! I am sore but have been doing a lot of rehab and stretching and I did alright. |
| Nike Structure Miles: 3.50 |
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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 |
| We ran in the playground out to the Bluffdale water treatment plant and back today, 8:30 ave. We named the big hill Jameson hill because he had the first puke at the top. I was super tight when I got back. Every muscle around my left hip was tight and jacked! I spent an hour stretching and using the foam roller, ouch! It seems to be better now. I am off to see the Chiro today to continue my rehab. |
| Asics Trail Attack Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Went to the chiropractor yesterday and it seemed to help me. I just get so tight still in my left hip. I ran just over 4 miles with the boys today. The psoas was sore from yesterday, but I felt ok. I am just glad to run a couple of times a week again. 7:24 per mile.
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| Nike Structure Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Kyle and I ran out to the Cove pond and back today. We ditched everyone pretty good, which is a shame since I am hurt and way out of shape. Some of the kids got so far behind that they got lost. We only had one girl show up today, which is crazy! They must have all been out late watching a movie like Eclipse or something! Kyle and I started at 8 minute pace and eased into 7:20 and the last 3 were 6:43, 6:26, and 5:55, not too bad for me right now. 49:23 for the run. I butt and hip area have been super tight lately and were no different today. I just need to keep babying them, but at least I can run a little again. | |
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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 |
| We did an easy shorter run today. Chris Barney and Jake Peterson ran with us today. We did a loop up Shaggy Peak to Rosecrest to 13400 and back. Easy 7:32 pace. A lot of kids there today! Played Gatorball after the run.
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| Saucony Omni 5 Miles: 3.20 |
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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 |
| Did a 5.5 mile run up Yellow Fork canyon with the kids. We went on a steep hill that you could almost walk faster. The first time I took Riverton there I only had 4 people make it, today I had 10 Herriman boys make it to the top. Good tough run this morning, it kicked my butt. 10:45 ave. |
| Montrail Hard Rock Miles: 5.50 |
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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 |
| We did a loop around mirrabella and on the paved trail. 4.5 miles of recovery. | |
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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 |
| I am so sore from Wednesday's run! I went way easy at 7:49 pace for 4.2 miles. We played some Ultimate after the the run. |
| 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 |
| Evening 5 miler on the ridge on High Country road for the first day of my camp. It was hot and I haven't run at 8,000 ft. for a while so it hammered me. 7:49 ave. Ran with Walter and some of the kids out, but mostly by myself back. |
| Montrail Hard Rock Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 3.00 | 0.00 | 0.00 | 0.00 | 9.20 |
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9 Miler down into Lava. This is a tough run that makes you sore for days. I ran with Walter for the first 5.6 miles as we slowly picked off the kids in front. After we pulled a 5:25 mile in there I new I wasn't going to stay strong. A mile later Walter was out on his own and I stayed back with Chuk and just behind Kyle and Roger. We petered out a bit but still held on for a decent time down. 1:00:01 for the run, 6:42 ave even with an 8:00 8th mile. Great hard run!
Played at the pool for the rest of the afternoon. At night I was having a hard time lifting my left leg up because my psoas was so jacked up!
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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 |
| Easy recovery run for practice today. Same loop but backwards to last Thursday. I am super sore still. 8:09 average. Ran with Kyle, Connor, and Taylor today. |
| 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 |
| Still sore from camp and I didn't even do that much. Ran with Connor Jameson and Chuk today. We did a loop around old Herriman at an easy pace. Last mile we pushed it to a 6:14, felt good to stretch out the legs. |
| Saucony Omni 5 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 |
| We did a loop up the trail to Butterfield and down 6400 W. and 13400 S. The last mile and a half was tempo. I hit 5:40 pace for the last 1.5 and lost every one of my guys. i was pretty disappointed that no one stayed with me. I won't let that happen again. I am still injured, over-weight, and out of shape and should not be running away from anyone right now. 7:15 ave for the run. |
| Nike Structure Miles: 5.50 |
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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 |
| We had about 20 guys and 0 girls show up today. We ran up a new canyon in the playground. We did some exploring and ended up coming back the same way. Fun run with the boys. |
| Asics Trail Attack Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 1.50 | 0.00 | 0.00 | 7.00 |
| We ran out to the Cove today in the wind. The workout was 10 one minute fartleks with on minute recoveries. We kept the group with us this time and had about 10 guys in the pack. It felt good to do that again for me, I haven't been able to run that fast in a long time. We averaged a 7:37 for the run. |
| Saucony Tangent Miles: 7.00 |
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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 |
| Met in Sandy today and ran dimple dell. That run is always a fun and tough run. I ran it in 48:49 today, which isn't bad on that course. Hit 6 minute pace the last 1.5 miles. We only lost about 7 kids today, one of them was out there for about two hours and should have been just behind me, but came in right as his mom showed up to get him. I love to take kids on a new run, they don't listen to instructions, get lost and scared, and 95% of the time learn their lesson. I think some lessons were learned today!:) |
| Montrail Hard Rock Miles: 6.50 |
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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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Well, 5 days straight of running, this is a huge step in my recovery. I am pretty excited I was able to run this much this week. I am beat up but seem to be functional. I feel better today after I spent an hour on the foam roller last night. The run today was short and easy, just in case anyone was planning on racing this weekend. I ran with Jesse, Bennie and Connor today at about a 7:35 pace around Rosecrest. The pace felt great. We had a big team breakfast after the run. If I can keep running a few times a week and continue to heal up I should be running strong again in a few months and back to racing for next year, I hope!
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| Saucony Omni 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Butterfield canyon run today. I was so tired this morning from the weekend that I had a hard time pulling myself out of bed. We had a lot of kids that were gone today, but still had some decent kids there. The beginning of the run was tough for me because it took me forever to warm up. Plus, I don't do uphills very well right now because sometimes my psoas just doesn't work very good. I kind of drag up the hills now days. I caught Connor about 2.5 miles up, and Bradyon about 3. Braydon and I ran the last mile together, he actually drug me up the nasty parts. We waited for some of the other guys to get to the turn around before heading down. The down is where I always lose everyone, and it is always my goal for them to stay with me, Riverton used to be the same way. I hit 6:25, 6:05 (everyone else died here), 5:56, and 5:39 coming down. I am pooped now, but that was a great run for me. Now I need to roll out on the foam roller, stretch, and find time for a nap today, which probably won't happen,
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| | 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 |
| 5 mile run with the guys up to Butterfield park and back on the trail. Started out super easy and then let loose on the last mile. Kyle pulled away from me by a couple of seconds, probably because I am beat up a little from yesterday. I still ran a 5:55 last mile though. 7:25 ave. for the run. |
| Nike Structure Miles: 5.00 |
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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 |
| I played basketball, which I haven't done in months, for 3 hours last night and got about 5 hours of sleep. This is on top of my busy schedule the last couple of days and two good runs. I was so tired this morning that I was lucky to get moving at all. My psoas is so hammered that I had to pull my leg out of bed this morning. Then the workout today was Yellow Fork! I started in the very back and eventually warmed up a bit and passed most kids by the top of the first ridge. I finally met up with the fast guys on top of the second ridge. I forgot what a brutal run this was, and today seemed 10 times worse because of how beat up I was. We ran into some hikers and some mountain bikers on the way down. We dropped down the south canyon to go back which I love. It is more than a mile longer, but it isn't as steep and has tons of curves and turns and is fun to run down. 1:08.27 for the 6.5 miles, 10:37 ave. and that is with hitting sub 7s the last 2 miles down. |
| Montrail Hard Rock Miles: 6.50 |
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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 |
| Easy run this morning with the team before I head off to camp. 4 miles in 29:00, 7:15 ave. Top of Utah camp is a camp that I put on with Bear River High and Utah State University. We put on a great camp and have a lot of fun. We have just over 100 kids attending this year. | |
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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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Camp was awesome this year, the best we've had. Coach Reeder and coach Gensel from USU came and did a coaches clinic around the campfire with us last night. It is always fun to swap info with the college coaches. Doug Padilla was our guest speaker this year and did an excellent job. He talked about somethings that every runner needs to hear, very inspiring. This morning I took 75 kids on a run the we call radio hill. the varsity kids went with me and we did the whole hill, which makes it about an 8 mile run. Me and 4 of my guys were at the head of the group the whole time. The last mile up that hill is pretty brutal, but I drug myself up there. I love hills, but I still have a hard time going up them with my crippled psoas. Great morning run!
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| Asics Trail Attack Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Dan Line and I went out on a 3 mile run in the hills with our head lights after the kids were asleep at about 12:30 am. It was an easy run and felt nice, plus it was good to get away and visit. At noon after camp I ran out with the kids. I like to run out of camp and push a tempo run. First mile was a warm-up of about 8:20 pace, then I hit 6:14, 5:59, 5:38 and a 2:40 last half mile, it was hot, but it felt good to stretch out on a run. I lost my guys with about 2 miles to go, they were too beat from everything to keep up.
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| Asics Trail Attack Miles: 7.50 |
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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 run with some of the kids today. Walter was there, but he was with a different group that ran a mile too far. We had a few new kids out which is great. We did 4 x100 meter striders barefoot in the grass after the run. The striders felt great, I haven't done any in close to a year myself.
I am going down to do my usual bus duty for the Provo Half. I will take a few kids with me to get a good training run in. I think Walter might run too, but we will likely race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Got up at 4:00am and headed down to Provo with Walter, Chuk, Braden, and Chuk's dad. I told Curt that I would help with again with his race which is always a mess, but brings out 1800 people on a down year. I let Walter run with my number, and brought the kids along to do a training run. The canyon was a disaster with too many people and not knowing where the start was I couldn't answer the 2000 question about what was going on. Sasha, Walter, Brian Summers, and Justin Park were the main runners I saw and I figured they would be top 4. Michelle was there as well and was looking like she is in good shape. I lost my kids at the start and could never find them. About a mile into it I hooked up with Sam Holt, a lady in my ward and decided to run with her. I probably drove her nuts because i talked to her the entire way down to the finish. She talked back most of the time, but I could never tell if she was annoyed or not. Anyway I had a nice easy run and a good time. i also helped Sam run a 1:36:50, her PR before was 1:42. My guys came in a couple of minutes behind us. I was happy to be able to run a longer run, this was my longest since St. George last year. I have never ran a half marathon close to that slow, it was kind of nice in some ways. At the same time if I was in shape I could have had a shot at winning that race, and that is hard for me sometimes. Anyway, I need a nap but I feel really good.
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| Saucony Tangent 2 Miles: 13.10 |
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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 |
| Easy 3 miles with the team. My psoas is pretty hammered from last week. I went up to Butterfield park and ran the XC course I had mapped out on the course tool. 6 miles total. |
| Saucony Omni 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 3.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| Butterfield Canyon with the team this afternoon, HOT, HOT, HOT! I ran with Walter for the first couple of miles and then had to stop and tie my shoe. He jumped up with the couple of kids in the lead and I stayed about 20 seconds back for the last 1.5 miles up. You never realize what a climb it is going up until you turn around and come back down. The last 3 miles are where I lose the kids, they always die, and so did my Riverton kids before them. I hit a 5:37, 5:52, and 5:34 last three miles. A couple of kids stuck with me for about 1.5 miles and then died, but they are getting stronger. Walter ran one mile around 5 minutes and I never saw him again the last two miles, he was flying! He got down about 50 seconds before me I bet. That run hammered me today with the hills and the heat, but I liked it. A lot of the kids made it the whole 7 miles too, way more than I have ever had in 3 years. I like the downhill, because I drag on the uphill so bad because of my injury, but downhill doesn't really bug me, so I can let lose. 7:10 ave. for the run. | |
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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 |
| Easy two a day today. AM- Was a 4.5 mile loop that I ran with Haag and came from the back and tried to meet some of the new kids. We had several new and good kids come out today. PM. We met at Autumn Hills and did a loop around Butterfield Park. It was way chill and I ran most of it with Haag and Leisl. We stopped at the park and got a drink, then stopped at the splash park on the way back. More new kids.
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| Saucony Omni 5 Miles: 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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4 miles easy and some gatorball. We hike to the top of Snowbird today, 3,000 ft. in 3.5 miles, and two hours. My 4 year old son made it the whole way, never complained, and was even the second one to the top. What can I say, I have a little stud muffin as a son!
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| Saucony Omni 5 Miles: 4.00 |
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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 |
| Easy Run with Haag and the team. |
| Nike Structure Miles: 4.50 |
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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 |
| Easy Run with the team, no afternoon for me though. | |
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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 |
| I ran to the top of the Mistress and took pictures today as the kids puked all over on hill repeats. |
| Montrail Hard Rock Miles: 3.00 |
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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 |
| AM- Easy run, mostly with Haag and McKay. 4 mile loop. |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 3.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| Butterfield Canyon. Only Jameson and Conner stayed with me on the way down. 5:39, 5:51, and 5:26 last 3 miles. 50:36 for the run. |
| Nike Structure Miles: 7.00 |
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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 |
| Morning run | |
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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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| 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 |
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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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| Nike Structure Miles: 4.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Dimple Dell 49:38 with Varsity |
| Asics Trail Attack Miles: 7.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Saucony Omni 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Traverse Ridge Run with Varsity boys and Girls. 1:03:08 - 39:04 up and 24:04 down. 6:04, 5:50, 5:27 last miles. | |
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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 |
| Morning run | |
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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 |
| Ran the State course with my Varsity kids and then did fartleks with boys and girls on the course. Got rained on and drenched, and I have been sick the last day or two. Other than the rain it was a nice day. Corbin Talley was there with his Davis kids as well. |
| Saucony Omni 5 Miles: 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 |
| Easy run around day Break and the Oquirrh temple with the boys. Nice day for a run! | |
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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 | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Fartleks with the girls at Butterfield park |
| Saucony Omni 5 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 |
| 4 mile loop on Emmeline and Rosecrest by myself from the town house | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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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 |
| AM- Down to Day Break bridge and back with the kids. 5 miles, 7:14 ave. | |
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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 to the Cove pond with Haag out and Joe Joe back from Monarch Meadows. 7:20 ave. |
| Nike Structure 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| I did a loop with my guys after the AF race. We went out to Lone Peak and looped back on the new park trail. Beautiful day! 7:28 ave. | |
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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 |
| Tough run today with the rain and snow. We did a loop down to the Temple and back and we got soaked and frozen. Most of my kids have never run in anything like that before. I averaged 7:12 per mile. | |
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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 in the playground for 7 miles. The trails had some mud, but were mostly good. Chuk and I averaged 8:00 per mile for the run. We chased several bucks for about 3 miles at one point in the run. Good run! |
| Asics Trail Attack Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Big loop around South Herriman with the kids. It warmed up to close to 50 degrees for a while. I caught all of the kids by 3 miles and chased Chuk and Jameson the rest of the run. 18:55 for the last 3 miles. Good run, it felt good o stretch out and run a decent run. 49:14 for the 7 miles. | |
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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 |
| Ran the Foot Locker course with the kids today at 8:30 pace. It has been over a year since I tore my psoas and I am still not better! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 492.50 | 26.20 | 1.50 | 1.50 | 0.00 | 521.70 |
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| Asics 2130 Miles: 19.00 | Saucony Omni 5 Miles: 93.30 | Asics 2150 Miles: 204.70 | Saucony Tangent Miles: 12.00 | Nike Structure Miles: 81.10 | Asics Trail Attack Miles: 57.20 | Asics 2140 Miles: 4.00 | Montrail Hard Rock Miles: 26.50 | Saucony Tangent 2 Miles: 13.10 |
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