| Location: Dallas,TX,USA Member Since: Feb 21, 2010 Gender: Male Goal Type: Other Running Accomplishments: 5k - 19:03 - Race 4 Recovery (2009)
10k - 42:23 - SLCTC Winter Series (2010)
10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)
1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)
Marathon - 2:54:47 - Top of Utah (2011)
Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)
R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014) Short-Term Running Goals: Get back in decent running form. Maybe enter a road race in 2017? Long-Term Running Goals: Run a 5k under 18:00 Personal: Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon. I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out. Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 146.87 | 3.57 | 16.16 | 0.00 | 166.60 |
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| Saucony Guide 4 Miles: 74.45 | Saucony Tangent 4 Miles: 61.66 | Griffin Miles: 10.50 | Saucony Kinvara Miles: 28.49 | Saucony Tangent 4(2) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 push-ups, planks, side-planks. Then we went snorkeling! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
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AM Ran aroud the marina and some soccer fields.
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| Saucony Guide 4 Miles: 6.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM Ran around the marina and soccer feilds, then went to some beach with a couple crazy steep hills.
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| Saucony Guide 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 push-ups, planks, side-planks, bird-dog. Time to leave Mexico behind : ( | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Didn't get home till today and have a bunch of work to catch up on before tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 2 PM
Went to the gym once work settled down. Did some drills and plyometrics on the track then headed out for a cool-down. I can tell I haven't done some of these exercises in a while. My right quad is hating me now! Run: 2 miles to the gym, 2 sets carioca, butt-kicks, high-knees, 60m sprints, bounding, forward and reverse lunges, and jump squats. 3.25 back to the office.
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| Saucony Guide 4 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
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AM Discovered my dog relieved himself in our guest room about 5 minutes before heading out for a run, so that foiled my morning plans a bit. Strength: 30 push-ups, planks, side-planks, bird-dog NOON Really chill on the Willow Creek trails with some work buddies. My quads are feelin it today! Run: 7.15 in 57:22, avg. 8:01 per mile
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| Saucony Tangent 4 Miles: 7.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM My right leg is super tight and sore today, so rode the stationary bike today. This really sucked because the weather was absolutely perfect. Xtrain: 45 minutes on the stationary bike. Avg. HR was 125
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM Legs still feel crappy today so did some stretching light core .
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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AM right leg feels much better today, but still only about 70% of what it should be. I took some Ibuprofen Wednesday night and yesterday, which I'm guessing is the main reason for it feeling better. Ran the dinner time loop to get things moving. Run: 4.20, no watch PM Strength: 30 wide push-ups and core.
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| Saucony Guide 4 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
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AM
Leg feels much today. I'm gonna keep the pace chill to try and maintain some good shape before the relay next weekend. Went on the Griffin loop, then Soldier Hollow loop counter-clockwise. Run: 2 with Griffin, no watch 7.05 in 52:33, avg. 7:27 per mile.
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| Griffin Miles: 2.00 | Saucony Tangent 4 Miles: 9.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Lazy day with the wife and dog.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.77 | 0.00 | 0.00 | 0.00 | 11.77 |
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AM Ran with Griffin, then to Wasatch State Park and back. Lots of big hills which I wanted to get in before this weekend. both of the legs I'm running in the relay have a big climb, then steep decent. Good news is that my quad feels 100% again! : ) Run: 2.5 with Griffin, no watch 9.27 hilly miles in 1:09:56, avg. 7:32 per mile PM Strength: 30 push-ups, core, 2 x 10 standing good mornings
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| Griffin Miles: 2.50 | Saucony Tangent 4 Miles: 11.77 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.37 | 0.00 | 0.00 | 0.00 | 10.37 |
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AM Ran up 100S to 40 to 1000S, then around the neighborhood and Provo river trail. Kept the pace relaxed and just wanted to get some time on my feet. Run: 8.37 in 1:03:27, avg. 7:34 per mile 1PM Guess what? IT'S SNOWING!! I think we're just gonna have winter all year. Ran to the gym for some rowing, then back to work Xtrain: 1 mile to the gym, 15:00 on the erg, 1 mile back to the office.
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| Saucony Guide 4 Miles: 10.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.78 | 0.00 | 0.50 | 0.00 | 8.28 |
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AM Ran 100S to 40 andwent North to 600, then just around the neighborhoods. Picked it up for .50 miles @ 6:30 pace. Run: 8.28 in 1:01:04, avg. 7:22 per mile. PM 30push-ups, core, 2 x 10 standing good mornings.
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| Saucony Kinvara Miles: 8.28 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM Decided to get get some good non-impact training in today. Ran 2 with Griffin as a warm-up. Run: 2 on Griffin's loop, no watch Xtrain: A myriad of yoga holds - legs, core, and arms
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| Griffin Miles: 2.00 | Saucony Guide 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.42 | 0.00 | 0.00 | 0.00 | 8.42 |
| AM Cold rain this morning.....what the hell. Utah is supposed to be one of the driest states in the country! I must be getting low on vitamin D. Ran 100S to 40 to 1000S, then just around town and on the Provo River trail. — Light drills, 8.42 w/ 4 strides in the middle in 1:03:26, avg. 7:32 per mile.
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| Saucony Guide 4 Miles: 8.42 |
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| | Race: |
PCEF Running w/ Ed Relay (legs 4 & 9) (9.67 Miles) 01:09:39 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.93 | 3.57 | 6.10 | 0.00 | 10.60 |
| AM Ran a local relay in town with some freinds. I ran this on a team for my company last year & placed 3rd overall, but people had other plans this year, so I ran with some freinds and made it more about fun than competition. We even wore costumes themed after Alice in Wonderland. M wife was on the team too and she and I were dressed as Tweedle-Dee and Tweedle-Dum....guess who was Tweedle-Dum?: ) It was great to see her push herself as she was recruited about 5 days before the race and ran the second hardest legs of the course. It's a big hill climb up to the Uta Olympic Park and must ascend about 300 to 400 feet in the last mile. Way to go Lacy! Leg 4 3.68 miles 642 feet vertical 824 feet descent Thsi leg was rough, but really fun. It climbs 444 ft. in the first 1.34 miles, then plunges 711 ft. over the next 1.57 miles, then flattens out before another 177 ft ascent over .50 miles to the exchange. Really varied terrain, but I was able to hold 8:30 pace on the uphill and 5:40 on the downhill, so I was pretty stoked on that. Leg 9 5.99 miles 462 feet vertical 682 feet descent I didn't get any splits for terrain changes on this leg. It's flat for about 1 mile, then does most of its climbing over the next 1.60 miles, half of which are on road, then turns to trails on the Round Valley trail system. The next 2.20 is trail coming down into a neighborhood and then is realtively flat the reat over the way on paved trails. 2 factors here made it not so fun....headwinds and lots of mud on the trails. I was rockin thru the first section, but about.50 miles from the top of the trail is when I hit mud. I tried to maintain pace coming down and almost wiped out a few times because of the slippery conditions. After leaving the trails It felt like I had bricks on my feet from the mud, and I had to push into the wind until the exchange. Still a really fun run though, and great course! So it was a good run with fun people on a beautiful sunny day in the mountains.
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| Saucony Tangent 4 Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Some stretching and protein. My shins are sore! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| AM Took 100S to 600W, then on some very flat dirt roads and finished with the dinner time loop. Took it easy since my shins and calves still feel a little blasted from Saturday. Just a good morning to be out running. 8.40 in 1:05:07, avg. 7:40 per mile.
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| Saucony Guide 4 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.27 | 0.00 | 0.00 | 0.00 | 8.27 |
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AM Calves and shins still a little sore, but better than yesterday. Still taken it easy. Ran 100S to 40 to 189 to 600W and finished on the Provo River trail. 8.27 in 1:02:48, av.g 7:35 per mile PM A little strength Planks, side-planks, chituranga, fire hydrant, chair, sumo, running pose, and a few others
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| Saucony Tangent 4 Miles: 8.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.25 | 0.00 | 5.50 |
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AM Trying to workout different muscle groups and get some non-impact exercise, so opted for the bike this morning. Will head out for a slow run this afternoon. Stationary bike 30:00 minutes, avg. HR was 119. 11AM Decided to go before lunch since it's supposed to get warm today....65 degrees! Did a loop around Willow Creek and a little by the office. Goal was to keep the pace very relaxed and then do a .25 pick-up at 5 miles. 5.50 w/ .25 in 87 seconds @ mile 5. Total run time was 43:00, avg. 7:49 per mile.
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| Saucony Guide 4 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM Great workout today! Ran Griffin on his loop, then went to the River trailhead for some drills. I did 2 sets with the second set half the reps/distance of the first. I mainly just want the legs popping, but not overly worked before this Saturday. Ran easy up 100S and around the neighborhoods after. 2 with Griffin, no watch, 2 sets XC skier, ski hop, speed skater, carioca, butt-kicks, & power skips, 6 in 45:03, avg. 7:30 per mile. PM 30 push-ups, core, 2 x 10 standing good mornings
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| Griffin Miles: 2.00 | Saucony Kinvara Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.02 | 0.00 | 0.00 | 0.00 | 8.02 |
| AM 100S to 40 to 189, then thru the neighborhood. Legs felt pretty sluggish, hopefully they'll wake up for tomorrow. 8.02 w/ 4 strides in the middle. Run time was 1:00:50, avg. 7:35 per mile
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| Saucony Guide 4 Miles: 8.02 |
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| | Race: |
Homestead Golden 15k (9.31 Miles) 01:02:13, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.51 | 0.00 | 9.31 | 0.00 | 14.82 |
| AM Decided to run a local race today. They offer a 5k & 15k option and both have few big climbs and is around 6,000 ft elevation. I was originally gonna do the 5k, but a long moderate-intensity pace sounded better than a short high-intensity pace, so I went with the 15k. There was a smaller crowd than last year because you couldn't register until 3 weeks ago. Here's how it went down: Ran 1.47 warm-up with some strides an hour before the race.
Mile 1 6:21 The race starts with a .50 climb, then has a decent drop. I tucked in behind the second lead group and surged ahead once we crested the hill. Mile 2 6:19 Pretty decent downhill. I held back because I knew hard terrain is coming up later. At this point the 2 leaders are way out in front and I'm about 10 seconds off the back of a girl in Runner's Corner apparel and a younger track looking kid. Mile 3 6:24 Hit a steep fast climb. then turn onto the main street in Midway, goin toward Memorial Hill. About halfway thru the young kid stops and doubles over in the grass...I think to puke. I ask if he's ok when I pass and he just waves and nods his head. That's a wrap for him. Mile 4 7:05 We turn onto the road to Memorial hill and climb the bottom half. total gain was over 200 feet and breathing is labored. Mile 5 6:42 Up the second half of Memorial hill and back down. I'm slowly reeling in the Runner's Corner girl. I hold back a little on the downhilll because there are more hills a few miles down the road. Gain 112 ft Drop 123ft
Mile 6 6:30 The last half down Memorial and into the neighborhood. My legs are jello and the girl is still ahead. She actually stopped to ask which way the course went and we were side by side, but she sprinted ahead and resumed our 10 second gap.
Mile 7 7:02 I'm feelin pretty wiped and so is the girl in front of me as the gap between us is staying the same. This mile climbed 101 feet. Mile 8 7:07 Flat and another big hill. I just trying to hold it together! Total vert was 171 feet. Mile 9 6:52 This section is rolling and I have no kick in me, but breathing is settled down somewhat. The girl is starting to pull away. Gain 71ft Drop 80ft Last .31 in 1:48 (5:50 pace) I try to kick in a bit, but this is all I can muster. Gain 16 ft Drop 47ft
Total vertical Gain 862ft Drop 834ft
Overall I'm happy with how it went. No real speed work lately as I'm just trying to build general strength now, and my legs aren't full recovered from last Saturday, so this was perfect for today. I also got $25 for being the 3rd place male which is always nice. Lacy ran the 5k and did pretty well. She was still a little beat from last weekend, but said she felt strong towards the end. We went to Park City about 2 hours after the race because she had an appointment, so I ran a 4 mile cool-down. Now time to fire up the grill and enjoy a long weekend.....with a few more runs of course. : )
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| Saucony Tangent 4 Miles: 14.82 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I don't really feel beat up today, but I'm still gonna take the day off. Went out to eat with Lacy and then to a book sale where I read lots of material on nutrition.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.21 | 0.00 | 0.00 | 0.00 | 12.21 |
| AM Gotta love paid holidays! The weather sux, so I won't be going for an afternoon bike ride. : ( That's ok because this weather is ideal for longer runs. : ) Ran 100S to 40 to 189 then around the dinner time loop and up into town. Lots of looping today. 12.21 in 1:32:06, avg. 7:32 per mile
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| Saucony Kinvara Miles: 12.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.07 | 0.00 | 0.00 | 0.00 | 10.07 |
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AM Ran Griffin on his loop, then up 100S and into the Dutch Field neighborhood. Legs felt peppy today, but my left foot did not like the 12+ miles yesterday in a neutral shoe. That was a mistake. 2 with Griffin, no watch, 6.07 in 45:01, avg. 7:25 per mile. 1PM got my new Tangents in the mail so broke them in on my way to the gym. 1 mile to the gym, 4070m in 20:00 on the ERG @ setting# 5, 1 mile back to the office
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| Griffin Miles: 2.00 | Saucony Guide 4 Miles: 8.07 | Saucony Tangent 4(2) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 146.87 | 3.57 | 16.16 | 0.00 | 166.60 |
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| Saucony Guide 4 Miles: 74.45 | Saucony Tangent 4 Miles: 61.66 | Griffin Miles: 10.50 | Saucony Kinvara Miles: 28.49 | Saucony Tangent 4(2) Miles: 2.00 |
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