| 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 | | 159.60 | 0.00 | 23.00 | 2.75 | 185.35 |
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| Saucony Mirage 2 Miles: 61.05 | Saucony Guide 5 Miles: 80.20 | Saucony Kinvara Miles: 23.90 | The North Face Fire Road Miles: 18.20 | Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| AM I'm gonna change up my schedule, so ran short today. Did some core before heading out to 189 & back. Felt really good and picked up the pace for the last 2 miles. Did some push-ups when I got home and went into some lunges, then the muscle behind my adductors freaked out! I was pretty worried at first, but rubbed it down and iced, now it feels ok. gonna have to be careful of that! core, 6.4, no watch, 30 push-ups
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| Saucony Mirage 2 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 4.00 | 0.00 | 11.90 |
| AM Took the Farm roads out to 40, then came back to 100S & home. Did this as sort of a progression ranging from 8:00 in the first mile thru 7:40's till mile 6, then 7:05 till mile 10, then 6:30 for another .50, chilled out for the last 1.5. I'm glad I was able to push considering I have a little residual soreness from yesterday. 11.9 in 1:29:10 PM Did an hour of biking @ Round Valley. Kept the route & the pace pretty chill. Mtn biking, 1:05:00. Avg. HR 130
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| Saucony Guide 5 Miles: 11.90 |
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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 |
| Had fun at the sheepdog festival. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM Loop on the farm roads just enjoyin the sunrise. 6.9, no watch
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| Saucony Guide 5 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 0.00 | 0.85 | 8.20 |
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AM I was debating last night whether to do hill sprints or not becauseof how my legs have felt. Decided to start and if things felt crappy then stop. Luckily I felt great, so did 6 hill sprints and cruised around town for a cool down. First time I had to wear tights this season. Fall is almost here! 2.4warm, 6 x :45 sprints up memorial hill @ 5:30-5:40 pace w/ 3:00 walk break, 4.95 cool PM Rode up to the grocery store with Lacy just hangin out. kept a higher cadence to get the blood flowin. Road bike, 30:00
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| Saucony Mirage 2 Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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AM I felt a little beat today, so wore my HRM to keep the effort level @ a conservative pace. I have a hard time listening to my body sometimes. Dinner time loop with a few laps on the river trail. Core & hips, 40 push-ups w/ door gym, 6.2 in 48:39. avg. HR 144, 20 push-ups w/ door gym
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| Saucony Guide 5 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 1.90 | 0.60 | 10.20 |
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AM Had a big knot in my left glute yesterday, so spent some time last night tryin to loosen it up. Felt like I could have pushed the pace harder, but i haven't been hitting speeds like this in awhile, so want to ease into it. 2.75 warm, 3 x 4:00 @ 6:15-6:20 pace w/ 2:00 slow jog recovery, 4 x :45 @ 5:30 pace w/ :45 slow jog rest, 3.85 cool pm road biking for 30:00
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| Saucony Kinvara Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
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AM Same route as Tuesday just trottin around the farm roads. 6.9 in 54:00 avg. HR 147 noon planks, side planks, bridge , bird dog, chair , clam, warrior III & a few others for the glutes & hips 3pm road biking 20:00 around town w/ lacy
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| Saucony Guide 5 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM Did an out & back on the mid-mtn trail from Silver lake just past the Payday lift. My glutes were kinda sore from yesterday, so climbing was a chore. I also forgot my Garmin, but got the mileage off a trail map. Not sure of elevation gain, probably about 800? I'm gonna go with that. Beautiful morning to be up in the mountains. 10 with 800 ft vertical gain 1 PM Road biking, 1:05:00
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| The North Face Fire Road Miles: 10.00 |
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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 |
| Just hangin out. My legs feel kinda beat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| AM Ran a steady effort out to 189 & back that was borderline low threshold. Felt pretty good, just a little stiff in the legs. .75 easy, 5 @ 7:00 to 7:10 pace, 1.05 easy
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| Saucony Mirage 2 Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 1.10 | 8.00 |
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AM Did some hill sprints @ Memorial hill. I wore my tights because of the cold temps which are not ideal for running fast. My Kinvara's were a little slippery too. Gonna have to do these in my Mirage's again next time.
2 warm, 6 x 1:00 hill sprints @ 5:35 - 5:45 pace w/ 4:00 walk, 4.9 cool pm road biking, 30:00
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| Saucony Kinvara Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
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AM Chiller on the farm roads. I tried the much talked about chia seeds today, and didn't really notice a huge difference. Towards the end I was feeling a little poppy, but I'm not going to accredit that to the chia yet. Core & 40 push-ups w/ door gym,
6.9 in 53:58. Avg. HR 145, 20 push-ups w/ door gym
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| Saucony Guide 5 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 3.90 | 0.00 | 11.75 |
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AM Solid workout today. Ran out to 189, then came back down 1200N to 113 & back home. Did a decent interval session and some fast on /offs after. Legs felt a little heavy, but I think that was mainly because I was wearing tights again....it was 34 degrees! 2.65 warm, 5 x 4:00 @ 6:10 - 6:25 pace w/ 2:00 slow jog, 5 x :45 @ 5:20 to 5:30 pace w/ :45 slow jog, 3.6 cool 10PM Decided to have dinner with Lacy and watch a movie before going for a little ride. I don't have to wake up early tomorrow so why not! :) Went up around the train station and neighborhood before stopping at the grocery store and heading home.
Road biking, 30:00
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| Saucony Mirage 2 Miles: 11.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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AM Ran up 100S out to Wasatch visitor center and back. My HR was a littel higher than it has been lately which I'm attributing mainly to yesterday's run and late bike ride and my route today had lots of gradual climbing. 6.1 in 47:42. Avg. HR 149 PM planks, side planks, warrior III, bird dog, bridge w/ leg ext., chair, clam
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| Saucony Guide 5 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 4.00 | 0.00 | 11.90 |
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AM Did a 10 mile progression on the farm roads, then a few easy miles at the end. I felt pretty decent till mile 8, then my energy started to go. I think fatigued legs was really draining me along with the slippery dirt and it was kinda warm in my tights. Overall a good run and nice way to cap off the week. 1.1 @ 8:00 pace, 3.55 @ 7:50, 1.5 @ 7:30, 2 @ 7:15, 1 @ 6:55, 1 @ 6:35, 1.75 @ 7:40 Total of 11.9 in 1:30:40 1 pm road biking, 1:19:00
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| Saucony Mirage 2 Miles: 11.90 |
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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 |
| Nada | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM Steady on the farm roads. 6.9, no watch
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| Saucony Guide 5 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 1.10 | 0.20 | 5.70 |
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AM Did some 200m on/offs on the track @ the gym and some drills after. Felt pretty decent, hopefully will give me some pop for this weekend. 2 warm, 9 x 200m @ 5:30-5:40 pace w/ 200m easy run @ 7:30-7:40 pace, 1 set of butt-kicks, high knees, carioca & bounding w/ a stride between each, 1.25 cool PM Road biking, 30:00
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| Saucony Kinvara Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM Did some core and my farm road loop. My hips & hip flexors are surprisingly sore. I didn't eat a whole lot yesterday which I think may bee the culprit. 20 push-ups w/ door gym & light core, 6.9 in 55:00. Avg. HR 143
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| Saucony Guide 5 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM 4 easy on the frontage rds by the office. 4, no watch
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| Saucony Guide 5 Miles: 4.00 |
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| | Race: |
Schutzenfest 5k (3.1 Miles) 00:21:30, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 5.60 |
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AM Ran around the neighborhood to warm up with a few minutes of faster running, then off to the race. This is a pretty hard loop course as far as 5k's go. The first .50 is flat road, then climbs up singletrack for about 1 to 1.25 miles(the race director said this is about 500 feet worth of climbing, but I think it was more like 300. Still pretty good when you're tryin to run fast) then heads out to neighborhood roads with a pretty big descent back to the finish. I just wanted to run a hard effort and not go for time, so I didn't wear a watch. The gun went off and I was about 40th behind a huge group mainly comprised of the local high school XC team. I just held a decently hard pace and sure enough about 30 people blew up once we started climbing. My legs felt pretty dead here, so I think I should've backed off a little more this week leading up to the race. Not a huge deal, but would have liked more pop going up. I felt pretty good on the downhill and just tried to cover as much ground as I could per stride. Started to feel it by the end which has a short but steep uphill before turning into the finish. I walked for a minute, then headed back to run in with Lacy. She did really good for only picking up running again over the past few weeks. A girl started to gain on her about 200m from the finish, but she kicked it in gear to beat her. Super proud of her for that!
Overall I feel good about the time for a course like this. Hopefully it will make next week's 5k feel "easy". PM Road biking, 43:00
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| Saucony Mirage 2 Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM Took the farm rds to Potter ln to 40, then back to the farm rds via the Other End, did a loop and back home. Felt ok, just cruise control. 12 in 1:31:44
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| Saucony Guide 5 Miles: 12.00 |
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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 |
| Feel kinda crappy today. Just chillin | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feel lazy and have lots of work to do. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 1.90 | 0.00 | 5.30 |
| AM Farm rds for a little workout before this weekend. I got in some 5K-ish pace miles, but felt like I was working harder than I should. Oh well, still a decent workout. 1.6 warm, ladder of :30, 1:00, 1:30, 2:00, 1:00, 2:00, 1:30, 1:00 & :30 @ 5:30 to 6:00 pace w/ 1:00 jogging rest, 1 cool
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| Saucony Mirage 2 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM Out & back up 100S & thru the neighborhood. Felt pretty good, but my HR was kinda high. Not sure what the deal was there. Picked it up for the last .25. 5.5, no watch
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| Saucony Guide 5 Miles: 5.50 |
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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 Griffin's loop with Griffin. Man's it's been awhile since we did this! He's had intestinal issue's for the past month that he's finally getting over. Stoked to have him by my side again! 2, no watch
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Race: |
Squatters Chasing Tail 5k (3.1 Miles) 00:20:19, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| AM Ran the Chasing Tail 5k @ Wheeler Farm. It has a pretty rad cross country feel to it which I like. I was hoping for more in the 19:30 range, but I'm ok with how things went. Felt pretty decent most the way and kept the pace pretty consistent around the 6:30 mark. I think my mileage of around 50 per week with a few bike rides will give me enough cardio to run a good 5k time, I just need to get more comfortable running in the fatigued state these races put me in. I think some more threshold miles should do the trick. Lacy also ran today and beat her time last week by 4 minutes! Really proud of her for gutting it out like that. PM
Road biking with Lacy for 45:00 before going to see Looper. Two thumbs up in my book!
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| Saucony Mirage 2 Miles: 5.10 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM Hilly trail run @ Dutch Hollow. Did a couple good climbs in the middle, but kept it chill for the most part. Super nice day to be on the trails. 8.2 in 1:11:19. 1,140 vertical gain
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| The North Face Fire Road Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 159.60 | 0.00 | 23.00 | 2.75 | 185.35 |
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| Saucony Mirage 2 Miles: 61.05 | Saucony Guide 5 Miles: 80.20 | Saucony Kinvara Miles: 23.90 | The North Face Fire Road Miles: 18.20 | Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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