| 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 | | 206.72 | 0.00 | 7.38 | 0.79 | 214.89 |
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| Griffin Miles: 4.00 | Saucony Guide 4 Miles: 47.03 | Saucony Tangent 4(2) Miles: 74.42 | Saucony Tangent 4 Miles: 60.21 | Saucony Kinvara Miles: 2.00 | The North Face Fire Road Miles: 31.21 |
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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 |
| Went to the Wasatch State Park driving range with Lacy. Perfect day to be outside enjoyin life. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.16 | 0.00 | 1.73 | 0.00 | 9.89 |
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10 AM Out & back to 189, then did my cool down on the last half of the dinner time loop. Did some strength at home after. 3 warm-up, 1 set of butt-kicks, high-knee skipping, and carioca w/ a stride between each, 5 x 2:00 @ 5:40 to 5:50 pace w/ 1:00 slow jog between each, 2.57 cool-down, 30 push-ups, core, 2 x 7 standing good mornings, hindu squats, forward & reverse lunges. 4 PM Took Griffin on his loop. He doesn't like the heat. 2, no watch
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| Griffin Miles: 2.00 | Saucony Guide 4 Miles: 2.00 | Saucony Tangent 4(2) Miles: 7.89 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM 100S and a loop around the farm roads this morning. Legs felt really good. 6.50, no watch
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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 | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
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AM Wanted to run some hills today, so took 100S up around Wasatch State Park, then down River Rd and hit Memorial hill before heading back. My glutes & hips are feelin it! 9.75, no watch PM Planks, side-planks, and bird-dog
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| Saucony Tangent 4 Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.27 | 0.00 | 0.00 | 0.79 | 10.06 |
| AM HAd to head to the warehouse for work, so was out the door @ 5:45. Early & dark..boo! My left hip/glute felt pretty tight, so took the warm-up and cool-down real slow. Kept the repeats a little relaxed as well. Ran 100S to the farm roads for the repeats.
2.70 warm-up, 4 strides, 8 x :30 @ 5:10 to 5:00 pace w/ 3:00 slow jog, 2.70 cool-down PM Windy & cold, so went to the gym. It was actually pretty fun. 2 miles chill, 1 set of XC skier, ski hop, speed skater, jumping jacks, butt-kicks, high-knee skipping, carioca, & bounding w/ a stride between each.
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| Saucony Kinvara Miles: 2.00 | Saucony Tangent 4(2) Miles: 8.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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AM Cold & rainy this morning with snow above 7,000 feet. That's right....SNOW! I'm excited to break out the board, but would have liked a little more summer. Guess I'll have to adjust my plans for a trail run tomorrow cuz that ain't gonna happen. Out & back on River Rd up to the the fork by Wasatch State Park. Legs felt poppy. A little strength after.
6, no watch 30 push-ups, core, & 2 x 7 standing good mornings, squats, forward & reverse lunges. PM Dinner time loop. A bit chilly...30 with the windchill. 4.20, no watch
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| Saucony Guide 4 Miles: 4.20 | Saucony Tangent 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
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AM A long-ish easy, but not-so-easy run. I wanted to run some hills today and wasn't able to do it on trail, so ran an out & back from my work around old ranch road and up to The Canyons stop light. This had some good hills and a 2.5 mile climb the gradually gets steeper until the turn around. Good workout on a crisp morning. 12.70 in 1:33:47, avg. 7:23 per mile. 918 feet vertical gain
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| Saucony Tangent 4(2) Miles: 12.70 |
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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 with family from out of town. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.16 | 0.00 | 2.55 | 0.00 | 8.71 |
| 1 PM
Went out to brunch with family that's here form out of town, so ran a little later than usual. Ran out to 189 and back for some intervals. Went out too fast on the first one and felt kinda lazy for the rest. Still a decent workout I think. Did some strength after.
3 warm-up, 1 set of butt-kick- high-knee skipping, and carioca w/ a stride between each, 5 x 3:00 @ 5:43 to 5:57 w/ 1:00 slow jog, 2.58 cool-down. 30 push-ups, core, 2 x 7 standing good morning, squats, forward and reverse lunges.
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| Saucony Tangent 4(2) Miles: 8.71 |
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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 |
| Cold & crappy in the morning and just unmotivated to run after work. It was one of those days. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.08 | 0.00 | 0.00 | 0.00 | 10.08 |
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AM Slept in a bit this morning so only enough time for the dinner time loop. My legs felt really good after taking yesterday off, so the pace was upbeat the whole time. did some strength before I headed out. Planks, side-planks, warrior III 4.20, no watch PM Ran the frontage roads by work and got up on some of the singletrack at Glenwild. A bit windy out. 5.88 in 43:34, avg. 7:24 per mile
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| Saucony Guide 4 Miles: 5.88 | Saucony Tangent 4 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.71 | 0.00 | 0.00 | 0.00 | 9.71 |
| AM Ran an out & back to Potter Ln. and up to The Other End. Legs felt kinda heavy, but a nice run overall. The moon looked huge above the mountains....quite a view. 9.71 in 1:12:24, avg. 7:28 per mile.
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| The North Face Fire Road Miles: 9.71 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM Did some planks, then dinner time loop at a very relaxed pace with some strides. I'm gonna do a longer run during lunch with some drills. Should be a lot warmer than this morning. Planks, side-planks, warrior III, 4.20 w/ 4 strides, no watch 1 PM Ran to Willow Creek form my work for some drills on the soccer field. Kept the pace really slow. Lacy and I just signed up for the Beat the Heat 5k this Saturday. Hopefully will become a PR race for me! 2.40 warm, 1 set of XC skier, ski hop, speed skater, jumping jacks, butt-kicks, high-knee skipping, carioca, and bounding w/ a stride between each, 2.40 cool
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| Saucony Guide 4 Miles: 4.20 | Saucony Tangent 4 Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM Dutch Fields loop just takin it easy. 5 in 38:01, avg. 7:35 per mile
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| Saucony Guide 4 Miles: 5.00 |
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| | Race: |
Beat the Heat 5k (3.1 Miles) 00:20:06, Place overall: 16, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.10 | 0.00 | 9.10 |
| AM Pretty crappy run today. I thought this course would be flat when I signed up, but it definitely was not! I probably could have ran a little less this week to have fresher legs as well. Pretty good workout though and helped me find areas I need to improve on. 2 warm w/ butt-kicks and high-knee skipping w/ a stride between each, 3.10 splits were 5:59, 6:28, 7:01, & :33, 4 cool-down @ Willow Creek |
| Saucony Tangent 4(2) Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
| 10 AM Really nice day out, so had to run! Did some strength, then out & back to 1200N on the farm roads and ran down the river trail. Kept the pace slow and stopped 3 times to do 15 push-ups. Fun to mix it up. Planks, side-planks, warrior III, sumo, 4.18 miles w/ 3 x 15 push-ups 3 PM Great ride @ Dutch Hollow. I usually bike in Park City, but felt like keepin it local today. The fall colors are still goin off! 1:45 mountain bike ride.
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| Saucony Guide 4 Miles: 4.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.63 | 0.00 | 0.00 | 0.00 | 8.63 |
| AM I decided I'm gonna try to build good mileage again, like before my last marathon, before it gets too cold and snowy to run outside. Plus the fall colors are still out in full force, so I'm gonna do quite a bit of my running on trails. Ran 100S to 40 to Center St. and back.
8.63 in 1:06:45, avg. 7:44
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| Saucony Tangent 4 Miles: 8.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| AM My dog ran away this morning so I only had time for some yoga poses after I found him. Planks, side-planks, warrior III, sumo PM Took 100S to 40 and back on 1000S. My legs felt really tight, so took it very easy. 7.10 in 55:20, avg. 7:47 per mile |
| Saucony Guide 4 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM I did a run commute to work from PC Hospital. My legs were a little tired from the late run yesterday and I had a bunch of stuff in my back pack, like lunch and a thermos of coffee. Gonna have to cut some weight before I do it again. The run itself is awesome since there are so many trail and distance options from where I parked to my work. 6.28 in 48:47, avg. 7:46 per mile PM Ran back to my jeep via Willow Creek thru Round Valley. Pretty much turned into a death march once I started climbing the singletrack. 7.95 in 1:08:10, avg. 8:34 per mile |
| The North Face Fire Road Miles: 7.95 | Saucony Tangent 4 Miles: 6.28 |
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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 |
| Relaxin today. My left achillies does not feel right and I feel pretty drained energy wise. No point gettin injured just to get a few extra miles. | | 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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Did a really good stretch this morning and takin it easy one more day. I think a big mountain bike ride is in order for tomorrow.
6 PM 1 hr hike with Griffin @ Dutch Hollow
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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 |
| AM Ran 100S to 40 to 189 and back. Just cruisin as I have a big bike ride planned for this afternoon. 7.50, no watch 2 PM Rippin ride all over Solamere and Lost Prospector trails. Nice to get some grind on the uphills and great XC. 1:50 of Mountain Biking |
| Saucony Tangent 4(2) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| AM More easy, but not-so-easy miles this morning @ Dutch Hollow. Great morning for trail running! 7.40 in 1:02:32, avg. 8:27 per mile. 1,014 vertical gain. 1 PM 1.5 hr hike with Griffin @ Round Valley PM 45 push-ups & core
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| The North Face Fire Road Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.09 | 0.00 | 0.00 | 0.00 | 8.09 |
| AM 100S to 40 to 1000S and a little bit thru the neighborhood to make it an hour. Did a few strides in the middle and some legs strength after. 8.09 w/ 4 strides in 1:00:12, avg. 7:26 per mile 2 x 16 Forward & reverse lunges and squats.
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| Saucony Tangent 4 Miles: 8.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.97 | 0.00 | 0.00 | 0.00 | 7.97 |
| AM Legs felt good, but energy was down today. Kept it chill on the Soldier Hollow loop and did an extra loop around the block by the ice rink. It feels like jhust yesterday families were skating there. Winter is almost here! 7.97 in 1:00:50, avg. 7:38 per mile. Planks, side-planks, & chaturanga
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| Saucony Guide 4 Miles: 7.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM Had to bust out the baselayer today. 27 degrees! 1 to Memorial Hill, 2 sets of XC Skier, ski hop, speed skater, butt0kicks, high-knee skipping, carioca, & bounding w/ a stride between each, 4 on the rest of the Dutch Fields loop
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| Saucony Tangent 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.16 | 0.00 | 0.00 | 0.00 | 8.16 |
| AM Just keeps getting colder....24 degrees today. Busted out a baselayer and arm warmers along with a big fluffy beanie which helped make the temps not too bad. My legs felt really poppy today, so just floated around town. 100S to 40 to 600S and around the neighborhood.
8.16 in 1:01:00, avg. 7:28 per mile 30 push-ups, planks, side-planks
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| Saucony Tangent 4(2) Miles: 8.16 |
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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 |
| Felt like takin it easy today, so I did. : )
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| AM Crisp morning out. Took Griffin on his loop , then River Rd-40-Potter ln, and finished on the farm roads 2 w/ Griffin, no watch 10.30 in 1:15:48, avg. 7:27 per mile
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| Griffin Miles: 2.00 | Saucony Tangent 4(2) Miles: 12.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| 10 AM Waited for it to warm-up before heading to Dutch hollow for a good trail run. My legs felt a little dead, so cut it short. Did some strength after. 6.15 in 50:43, avg. 8:15 per mile. 850 ft of vertical gain 45 push-ups, core
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| The North Face Fire Road Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| AM Peppy this morning, actually I think I was just trying to minimize my exporsure becausew it's cold out there! 100S-40-189, & back home. 7.46 in 54:01, avg. 7:14 per mile 2 x 16 forward & reverse lunges & squats
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| Saucony Tangent 4 Miles: 7.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 206.72 | 0.00 | 7.38 | 0.79 | 214.89 |
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| Griffin Miles: 4.00 | Saucony Guide 4 Miles: 47.03 | Saucony Tangent 4(2) Miles: 74.42 | Saucony Tangent 4 Miles: 60.21 | Saucony Kinvara Miles: 2.00 | The North Face Fire Road Miles: 31.21 |
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