Speed only kills if you don't have it!

Week starting Sep 09, 2007

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Member Since:

Jun 19, 2006



Goal Type:

Local Elite

Short-Term Running Goals:

 2020 Running Goals:

Get the body health and be get in overall good condition




Long-Term Running Goals:

Run a sub-2:25 Marathon

Win a Marathon

Compete in an Ironman before I am 50 years old



I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a school teacher, and head coach for cross country and track at Mountain Ridge High. 


Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 179.50 Year: 839.15
Saucony Type A Lifetime Miles: 66.60
Saucony Freedom Iso Lifetime Miles: 334.10
Saucony Kinvara 8 Lifetime Miles: 62.60
Saucony Triumph Iso 5 Lifetime Miles: 513.30
Mizuno Wave Sky 2 Lifetime Miles: 419.95
Hoka Speedgoat 3 Lifetime Miles: 274.35
Nike Zoom Fly (Black) Lifetime Miles: 97.85
Saucony Triumph Iso 5 Gray Lifetime Miles: 397.30
Saucony Triumph 17 Lifetime Miles: 373.50
Saucony Kinvara 9 Lifetime Miles: 76.20
Asics Novablast Lifetime Miles: 156.60
Saucony Endorphin Pro Lifetime Miles: 21.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

Easy 5 miles out in Garland during lunch.  There was quite the headwind going North.  Started at 7:40 pace and eased into a 6:50 pace.  Felt good, no soreness from Saturday, but I have had a sore throat for the last 24 hours.  I will do a workout this afternoon with my guys.  36:15


Cross Country Practice- Did a workout with my guys.  I made an 800 meter course on grass and we did 6x800 meters with 2 minutes recoveries.  I took turns running with each guy and would work my way up to the front eventually.  Running on the lawn is a  lot tougher than the track and my guys hadn't done it yet this season.  I was pleased with their workouts nad with my own.  All of the 800s were between 2:30 to 2:35 for me, but my last one we started racing a bit in the last 200 meters and it ended up being 2:27.  Ended up with 7 miles this afternoon.  This was a much better start to my week than the last two Mondays have been.

(Adrenaline-329 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

I ended up getting a little sicker than I had hoped.  I tried to get to bed eary last night but I didn't sleep well anyways.  I also got fairly sore in my hip flexors from my workout on the grass yesterday.  I played some flag fooball with my 3rd hour PE class again today and then went out for an easy 5 miler during lunch.  I ran down into downtown Tremonton, (if you can call it a downtown), ran down main street to the end of town and back to the school.  I am trying to make myself familiar with my this area on these lunch-time runs.  I started off at 8:00 pace and worked into 7:00 pace without really knowing it.  I felt a lot better once I loosed up and got some of the crap out of my body.  37:07 (7:25 ave).


Cross Country practice- I took all of my varsity boys and the three top JV runners on an easy run.  We warmed up for a mile and then found a road that goes down into and up out of a big gully.  I had my guys do race pace stiders down and up the hill and we worked on our form.  We did it 4 times with about a 60 meter cool down in between, each rep was about 1/4 mile.  My guys really struggle on hills (up and down), because they are from flat old Tremonton, so I will be doing a lot of work on that over the season.  Cooled down for a mile or so, total of 4 miles.

(Omni- 142 miles)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

AM- I met my #1 (Chris) and #3 guy (Kevin) at the school at 6:00 am.  We ran out west by and up the hill by the water tank.  I was sore from the last couple of days, and I am still sick, so I didn't feel that great.  We ended up with a good run though.  6 miles, with a coule miles around 6 minute pace.


Lunch time- I went out for an easy 5 miles.  I ran out south by a new stake center and came back.  I started at 9 minute pace and eased into 7:00 pace.  7:40 ave.  We have a meet with Ogden today and I am going to sit my #1, #3, and #5 guys out and save them for our meet on Saturday. I want my #2, #4, and #6 guys to step it up and learn how to race without pacing off their teamate in front of them.  I guess I will see how it goes, and those who race today will sit out next Wednesday.

Two more miles at the meet this afternoon, warming up with my guys.  Ogden handed it to us preetty good today, but we didn't run 5 of our best guys, so they will get a little surprise once we chill with the two-a-days and run everyone.  My guys ran well though and all but one improved from last meet.  Took the team for pizza after the meet at Ogden.


(Adrenaline-340 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

I ran with our top ten guys at practice today.  We went out for an easy 5 miles and did 4x100 meter barefoot strides on the grass at a park.  I am feeling better today, but am still pretty sick. 

(Hurricane-516 miles)

After I got home, Logan came over and we went out on the canal trail to the south and back.  I coughed up and spit out about a gallon of junk in those two runs.  Logan and I ran about 7 minute ave. pace on the trail with an 8:30 first mile.  Tomorrow will be an easy day and hopefully I will feel good enough to get a good long run in on Saturday.   6 miles in 42:33

(Hardrock- 112 miles)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

Met Blake (my #2 guy) for an early morning run.  We did 4 miles in the dark, starting with a 7:40 mile and ending with a 6:10.  Good run, and then I ran another mile on my own.  Blake is taking off to go Elk hunting, so I had him run this morning since he will miss the meet tomorrow.  I am still pretty sick, but we get out of school early and don't have practice today, so maybe I can get a nap before we head to Logan tonight.

(Adrenaline-345 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

All I can say is I am still very very sick!  I think I have had everything possible this week, sore throat, stuffy nose, head ache, fever, cough, diarrhea, runny nose, vomiting, etc.  I have really struggled through every run this week, and seem to get more sick everyday.

Diarrhea has been my most recent plague.  I went to the bathroom five times in between when I woke up and left Dan's house to run.  I know that I was super dehydrated, and I felt like death, but I wanted the miles.

Dan and I left his house and ran up TOU course.  Dan wasn't feeling good himself, so the run turned into a marathon viewing run instead of a marathon pacing run.  We had every wise guy on the course telling us that we were going the wrong way, No really!!!   We went up to about mile 12 before turning around.  The wind was crazy!  I bet it was one heck of a tailwind, because it was standing us in place.  We went from a 7:10 pace to a 9:00 pace fighting that wind!   Hobbie came through the half way mark way out in front, and we stopped to cheer him on.  He was flat flying, and looked like perfection out there! Plus, he had a big grin on his face.  The two Kenyans were a good 3 minutes behind, and Sasha was a couple minutes back from them.  It was quite a while before we ran into the Jon Allen pace group, and then Cody, Kory, and Bill were an other couple minutes back.  We cheered everyone on and turned around.  We headed back into Millville averaging 6:25- 6:40 pace.  The runners around us didn't know what to think of us running a training run with them.   We stopped at every water stop on the way up and way back to drink, and instruct them on how to hold the cups.

When we hit by Dan's house we wanted to make it back to the park to see our friend finish, so took every short cut to get there.  All of the volunteers and some of the runners would freak out that we were going the wrong way.  Even Bill Cobler got a little nervous when we cut through a park in front of him around mile 24!  We got back after Sasha had come in and had to sneak in the finish area to talk to him and the two from Kenya, that is when we found out that Hobbie had pulled a 2:16.  We had to wait for a while to see Steve come in, he was all alone.  Then a couple minutes later Jon, with Paul, and Logan came in.  I started coughing up a lung from yelling so hard for Jon.  It was cool that Paul and Logan stuck with him, and it was fun to see them all come in together. I was excited to see him break 2:40.  Bill, Cody and Kory eventually came in too, with Cody and Kory both PRing big.  Seeing everyone come in so good today made me wish that I wasn't so sick and that I would have run today and went for my sub 2:35, but as it was I wouldn't have been able to finish today.

We cooled down with the guys and went and jumped in for a massage, even though we didn't run.  Logan took us back to Dan's afterwards.  I slept for most of the day and missed out on going down to the State fair with my wife.  I am still really bad off, and can't keep anything in my body. I am a little concerned because I never get sick for more than a day, (except for when i got Pneumonia),and this has been with me for a week now and seems to be getting worse.  I know if I can get healthy I can do some good things in 3 weeks, but if I can't it might be another running season down the drain!

(Omni- 160 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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