| 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 | | 178.10 | 6.00 | 33.07 | 0.52 | 217.69 |
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| Saucony Tangent 4 Miles: 68.25 | Saucony Guide 4 Miles: 41.03 | Saucony Tangent 4(2) Miles: 74.50 | Saucony Kinvara Miles: 21.35 | The North Face Fire Road Miles: 12.55 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.03 | 0.00 | 0.00 | 0.00 | 15.03 |
| AM Long-ish easy run today. Ran 100S to Center St, then hooked up my big US 40 loop. Things were sluggish for the first 4 or 5 miles, then loosened up. Nice run on a cool morning. 15.03 in 1:51:29, avg. 7:25 per mile.
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| Saucony Tangent 4 Miles: 15.03 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM Nice & easy today. Took 100S to 600W to the farm roads. It was cold....46 degrees! 6.50, no watch PM Planks, side-planks, warrior III
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| Saucony Guide 4 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.67 | 6.00 | 0.00 | 0.00 | 20.67 |
| AM Did a modified workout Ryan Hall did a few weeks before he ran Boston. I ran to Potter ln for a warm-up, then did 1 x 2 mile, 1.5 mile, 1 mile, .75, .50, & .25 with recovery being the same distance as the interval and ran at easy run pace. I kept the pace around 6:15 for the intervals, which felt really comfortable, and 7:30 to 7:45 for the recovery. I did these as a bunch of out & backs to Potter ln to keep it all on the loose dirt and gravel surface of the farm roads. Hopefully this will make the pavement during the marathon feel super smooth and responsive. Ran back home from Potter ln as a cool-down. Kind of a weird work-out, but I liked it. 4.24 warm-up, 2 miles in 12:35 (6:17 pace), 1.5 in 9:27 (6:18 pace), 1 mile in 6:13, .75 in 4:40, (6:14 pace) .50 in 3:06 (6:12 pace), .25 in 1:31 (6:04 pace), Total of 12.15 miles for the workout in 1:24:59, avg. 6:59 per mile 4.28 cool-down
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| Saucony Tangent 4(2) Miles: 20.67 |
| | Comments(3) |
| | 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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Chillin & stretchin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM
Ran the Soldier Hollow loop and a little extra thru the hood. Nice morning out.
7.50 in 55:38, avg. 7:25 per mile. PM 30 push-ups, planks, side-planks, bird-dog
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| Saucony Tangent 4 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.08 | 0.00 | 4.00 | 0.00 | 15.08 |
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AM Pretty solid workout this morning. Ran to 189 for a warm-up, did some drills, then 8 x 800m on the way back to the house. I wanted to keep the pace a little slower than last Wednesday since I was doubling the number of reps and still feelin Saturday just a bit. Kept the pace around the 5:40 range and it felt decently comfortable, so I'm stoked on that.: ) 3 mile warm-up, 1 set of butt-kicks, high-knee skipping, carioca, w/ a stride between each.
8 x 800m w/ 2:30 jog rest. Splits were: 2:50, 2:49, 2:49, 2:49, 2:51, 2:50, 2:52(lazy start, picked it up at .25), 2:46, 1.79 cool-down Total of 11.08 miles PM Chiller on the Millenium trail and frontage road 4 miles, no watch
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| Saucony Kinvara Miles: 11.08 | Saucony Guide 4 Miles: 4.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.26 | 0.00 | 0.00 | 0.00 | 7.26 |
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AM Kept it easy today. Took 100S up and around Center St, then thru the hoods. Just kinda all over. 7.26 in 54:56, avg. 7:34 per mile PM 30 push-ups, core, 2 x 10 standing good mornings & hindu squats
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| Saucony Tangent 4 Miles: 7.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.55 | 0.00 | 0.00 | 0.00 | 12.55 |
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AM Ran from my office to Glenwild and did the frontside loop. It's only a 6-mile loop, but climbs about 900 feet in the first 3 miles with some rocks to maneuver and then has some good switchbacks comin down. My legs feel pretty beat now, so gotta start takin it easy before next weekend. 8.55 in 1:07:59, avg. 7:57 per mile. 1,000 ft vertical gain 3:30 PM Cruisin in the sun on the Millenium trail and frontage road. 4 miles, no watch
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| The North Face Fire Road Miles: 8.55 | Saucony Guide 4 Miles: 4.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM Farm roads up 1200N just enjoying the morning. 6.50, no watch PM 30 push-ups, planks, side-planks, bird-dog, hydrant
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| Saucony Tangent 4 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM Felt kinda stiff today, so took it easy. Nothin to prove a week out from a marathon. Ran 100S to the farm roads and out to US 40, turned around at River Rd and back to 1000S, then thru the hood and back to 100S, finished on the river trail. 14.30 in 1:48:07, avg. 7:33 per mile.
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| Saucony Tangent 4(2) Miles: 14.30 |
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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 |
| Walkin the dog | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.37 | 0.00 | 0.00 | 0.00 | 6.37 |
| AM Felt pretty stiff and robotic today, so did a few strides in the middle to get things moving. Ran up 100S thru the hood and around the Dutch fields loop. That's a wrap for today.
6.37 in 47:12, avg. 7:24 per mile.
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| Saucony Tangent 4 Miles: 6.37 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.27 | 0.00 | 2.00 | 0.00 | 8.27 |
| AM Ran an out & back to US 189 and did some speed work in the middle. Felt like running longer, but I'm tryin to stay with the taper. 3.02 warm, 1 mile in 6:01, .50 in 2:50, 2 x .25 in 79 & 79 w/ 2:30 jog rest between each, 2.02 cool-down, Total of 8.27 in 1:00:24, avg. 7:18 per mile.
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| Saucony Kinvara Miles: 8.27 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM Chiller around on the dinner time loop. 4.20, no watch
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM A big 0 on the mileage board for today. 30:00 on the stationary bike, 14 push-ups, light core
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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 Good stretch this morning and a quick jaunt on the river trail. Felt good and ready to rock tomorrow! 2, no watch
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| Saucony Kinvara Miles: 2.00 |
| | Comments(4) |
| | Race: |
Top of Utah Marathon (26.2 Miles) 02:54:47, Place overall: 14, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 26.20 | 0.00 | 26.20 |
| AM Ran the Top of Utah marathon today. Whew, it was tuff...but oh so satisfying! Huge PR of 22 minutes so I am stoked. I had 5/70+ mile weeks before the race which really paid off in the later miles. I was hoping for more in the 2:50 to 2:45 range today, but my legs felt really stiff this last week from my taper, so will have to work on that before my next go at this distance. Anyway, got up at 4:30 to shower and get to the bus to pick-up my number. I missed the expo the night before because Lacy's parents came into town and we spent the night traveling up to Logan and checking out the town. Got on the bus to the start and waited in line to the port-o-potty for about 20 minutes....then the rain started. We had a crazy down pour right before the start and a few other squalls during the race. Miles 1 - 12: Saw Allie and James at the start, so Allie and I decided to start together. About 2 miles in we saw a 2:50 pace group and decided to latch on with them. My legs were really stiff and I was just trying to get a rythm. It was nice running in the group and we were hitting around the 6:30 mark pretty consistently. Then the guts started to churn...oh no! The group was pulling away so I decided it was time for the bathroom. Took aobut 1:20 in the bathroom then headed out again. Miles 13 - 19: I am now in no man's land and it's starting to rain hard. Before the race started I pinned my bib to my shorts because I know hard runs, wet shirts, and nipples are not a good combination. Shedded the shirt at 14.5 and cam out of the canyon to a roaring crowd. I now felt really good and started running numbers in my head to figure how fast I had to go to at least break 3 hours. Things felt good and these were by far my best feeling miles, keepin the pace the around 6:35 effort. Miles 20 - 26.2: Turned into the neighborhood and started climbing hills and had lots of turns, so I just took it one mile at a time. My legs were feelin extremely stiff, but I was still able to manage 6:50 to 7:00 pace. Passed about 5 guys during these last miles, a few were walkin, so I tried to give some encouragment when I passed. Coming into the chute was overwhelming and I couldnt believe I was able to manage under 2:55 considering how my legs felt down the canyon and after a pit stop in the bathroom. I have huge blisters on my feet now from running in wet socks, but a small price to pay for my first time goin sub-3 hours. Saw Allie, Sasha, and Glen"Little Bad Legs" at the finish and during the awards ceremony. Seemed like everyone had a successful day and bloggers took the top 4 male overall spots! Allie hasn't posted her race report yet, so I'll let her say how she did. I am super happy for her though, especially considering what she's been thru over the summer. Got a cool little moose trophy for being 3rd in my age. Then back home with Lacy and her fam for some burgers and chill time.
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| Saucony Tangent 4(2) Miles: 26.20 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to Ruth's Diner for lunch, then a nice long walk thru Red Butte Gardens. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Probably gonna need another day of no running. Lacy's family is gonna help us build some raised flower beds in our backyard which means I have to carry lots of cinder blocks and stone work around this afternoon. Hopefully my legs don't fall off! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One more day of chillin. Will try for an easy 30 minutes tomorrow morning. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM Dinner time loop in reverse. Felt good to get out in the morning. My hamstrings and quads are still a bit wrecked. A little strength after. I don't want to go too crazy with the strengthening because I think my body's still tryin to repair the legs.
4.20, no watch 30 push-ups, light core
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| Saucony Tangent 4 Miles: 4.20 |
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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 |
| AM Dinner time loop, but almost bagged it today. Woke up with a weird tightness in my left calf. Gave it a good stretch, then said I'll stop and turn back if it starts to feel really bad. It felt fine and I just kept the pace real slow. My left hamstring tightened a bit about 3 miles in, but quads are are fine now. Just gotta keep it chill and let the body do it's thing. 4.20, no watch
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| Saucony Guide 4 Miles: 4.20 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM Still some soreness in theh left hammy, so decided not to run today. Opted for a good yoga session instead. Worked pretty much every muscle group in the legs and core, but kept the duration of each hold pretty short. Did 30 push-ups after.
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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 |
| Noon 2.5 hour hike with Griffin @ Dutch Hollow. Super scenic with all the fall colors. Wish I had a nice camera! 6 PM 2 miles down State St in my underwear! Went down for the Undie Run with Lacy and a few friends. Ran from the Galivan Center to the State Capitol and back w/ about 2,000 other crazies. I think I was the only avid runner in the crowd. 2 miles, no watch
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| Saucony Guide 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.87 | 0.00 | 10.17 |
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10 AM Things are feelin better since the marathon. I want to start focusing on speed over the next few months to run a decent 5K time. Did a small workout today which felt good, but I still don't want to push too hard yet. Did an out & back to 189 for the workout. 3 mile warm-up, 1 set of butt-kicks, high-knee skipping, and carioca w/ a stride between each. 5 x 1:00 @ 5:50 to 5:35 pace w/ 2:00 job recovery, 3 mile cool-down 6 PM Took Griffin on is loop and a little strength after. 2. no watch. 30 push-ups, core, clam, and leg extentions.
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| Griffin Miles: 2.00 | Saucony Tangent 4 Miles: 10.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.06 | 0.00 | 0.00 | 0.00 | 6.06 |
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AM ran 100s to 350w for an out & back. picked up the pace a little about a mile from my house. 6.06 in 45:51, avg. 7:34 per mile PM 4,190m in 20:00 on the ERG
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| Saucony Tangent 4(2) Miles: 6.06 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM Did a peppy out & back to Potter Lane on the farm roads. The inside of my left ankle feels a little strained, so gotta keep a close eye on it. Was gonna do a second run today, but will probably hold off. 8.50, no watch PM core, 1 x 10 forward & reverse lunges, hindu squats
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| Saucony Guide 4 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.52 | 9.27 |
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AM Speedwork on the farm roads and some drills before. Super nice views with all the fall colors coming out! 2.70 warm, 1 set of XC Skier, ski hop, speed skater, butt-kicks, high-knee skipping, and carioca w/ a stride between each, 5 x :30 seconds @ 4:40 to 4:50 pace w/ 3:00 slow jog recovery, 2.72 cool-down PM 1 loop @ Willow Creek to keep the blood flowin. 2, no watch
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| Saucony Guide 4 Miles: 2.00 | Saucony Tangent 4(2) Miles: 7.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.63 | 0.00 | 0.00 | 0.00 | 9.63 |
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AM 2 loops of Willow Creek this morning. Achillies were a little tight today, but loosened up. 4, no watch 30 push-ups, 1 x 10 forward & reverse lunges, hindu squats Noon
Nice run on the Millenium trail and frontage roads by work. 5.63 in 41:49, avg. 7:26 per mile.
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| The North Face Fire Road Miles: 4.00 | Saucony Guide 4 Miles: 5.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.23 | 0.00 | 0.00 | 0.00 | 11.23 |
| AM Took 100S to the farm roads to River Rd and back. Was cruisin on the way out, then picked it up a bit on the way back since I'm not gonna run tomorrow. 11.23 in 1:22:31, avg. 7:20 per mile.
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| Saucony Tangent 4 Miles: 11.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 178.10 | 6.00 | 33.07 | 0.52 | 217.69 |
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| Saucony Tangent 4 Miles: 68.25 | Saucony Guide 4 Miles: 41.03 | Saucony Tangent 4(2) Miles: 74.50 | Saucony Kinvara Miles: 21.35 | The North Face Fire Road Miles: 12.55 | Griffin Miles: 2.00 |
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