| 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 | | 35.45 | 0.00 | 3.03 | 1.50 | 39.98 |
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| Saucony Guide Blue Miles: 14.65 | Saucony Fast Twitch Miles: 7.50 | Griffin Miles: 10.00 | Saucony Guide Red Miles: 13.80 | Saucony Tangent Miles: 4.03 |
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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 0 degrees this morning again, yay! Decided to make this a cross train/go ski day, so that's what I did. A little yoga and some core in the morning, and then a little ski tour with Griffin in the afternoon. Strength: Core, warrior III, chair, and a few other yoga poses I don't know the names of. Crosstrain: 1.5 hour splitboarding at Dutch Hollow
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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 |
| Restin up for the week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.50 | 9.50 |
| AM Ran 2 with Griffin and then off to the gym for some repeats. No new snow this morning so I was very tempted to just run outside, but I really wanted to run in shorts. I also wanted to wear my HRM because I have been doing this workout towards the end of my weeks, but this week it's the first workout I'm because I'm planning to run a 5k this weekend, but still wanted to fit this workout in somewhere. My avg. HR was higher than it has been in past weeks, and I think it's because my muscles are tight from the rest day. Usually I've been running for 3 days already before this type of run so everything is a lot looser. Based on today, I think body likes the routine of long run, easy day, tempo, repeats or strides, easy day, easy day w/ plyometrics, day off. We''l see how consistent I can be with this. : )
Run: 2 miles with Griffin 1.5 miles warm-up, 12 x 200m about 5:20 pace with 400m recovery. Avg. HR was 161, peak HR was 180. 1.5 miles cool-down Drills: 2 sets butt-kicks, high-knees, carioca, stiff-leg, 10 forward & backward lunges Strength: 30 push-ups
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| Saucony Guide Blue Miles: 2.00 | Saucony Fast Twitch Miles: 7.50 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
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AM Ran 2 with Griffin on his loop, then back home for some strength. Will do a chill few miles at work. Run: 2 miles with the dog, no watch Stength: 30 push-ups, planks, side-planks, bird-dog, warrior III, and chair pose with some calf raises. NOON Ran the frontage roads around work. Still a few icy patches, but such a nice day out! Not warm enough for shorts, but those days will come soon enough. Legs felt pretty flat and energy was down. Better eat a good dinner tonight! Run: 4.65 in 35:48, avg. 7:42 per mile.
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| Saucony Guide Blue Miles: 6.65 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.06 | 0.00 | 0.00 | 0.00 | 8.06 |
| AM Felt way better today thanks to a large dinner last night that consisted of 2 slices of pizza, a fishsandwich, carrots, and a Luna bar for desert....yummy! Took Griffin out, then did a some extra thru the neighborhoods. It was 10 degrees when I left the house.
Run: 2 miles with Griffin, now watch 6.06 solo in 44:40, avg. 7:22 per mile.
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| Saucony Guide Red Miles: 8.06 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM Lots of moisture in the air today, so had to finish half my run indoors. No more frostbite! Run: 2 on Griffin's loop, no watch 1 outside, no watch 3 miles on the treadmill.
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| Saucony Guide Blue Miles: 6.00 | Griffin Miles: 2.00 |
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| | Race: |
Hale Freezes over 5k (3.03 Miles) 00:19:29, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.74 | 0.00 | 3.03 | 0.00 | 9.77 |
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AM Took Griffin out on is loop about 2 hours before race time to get the blood movin. It was 6 degrees here and fog, but by the time I hit Orem it was about freezing and sunny. It felt so good that I ran in shorts! Of course about 50 people went out charging when the gun went off, which pulled me out a little harder than I had planned, but I was able to not get too excited and by the mile mark was in 5th place. There was a gnarly hill about 2 miles in that turned my legs a little jell-o-ish, so I just focused on keeping good form until the end. Thought I may have a chance on the 3rd place guy who was only about 10 seconds ahead of me thru the last mile, but I didn't have a kick to catch up. Oh well, today was more of a fitness test than a race for me. I feel pretty decent about my time given the course and I wasn't at 100% effort. This time last year I ran the SLCTC 5k, which is an easier course, at about the same effort level and did it in 20:20. So I think I'm in better shape in January this year than I was last year. Gonna keep building basic aerobic capacity and overall strength for the next month and then work on more speed after that. Run: 2 with Griffin, no watch 1 warm-up w/ a few strides 3.03 in 19:29, avg. 6:26 per mile. Splits were 6:09(flat), 6:24(flat, steep downhill, flat, steep uphill), 6:47(steep uphill to steady uphill), :09 for .03(no kick due to jell-o in the legs) 3.74 cool-down in 28:54, avg. 7:42 per mile, immediately following the race.
PM 1.5 hour ski tour with Griffin at Dutch Hollow.
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| Saucony Guide Red Miles: 5.74 | Saucony Tangent Miles: 4.03 | Griffin Miles: 2.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.45 | 0.00 | 3.03 | 1.50 | 39.98 |
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| Saucony Guide Blue Miles: 14.65 | Saucony Fast Twitch Miles: 7.50 | Griffin Miles: 10.00 | Saucony Guide Red Miles: 13.80 | Saucony Tangent Miles: 4.03 |
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