| 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 | | 43.88 | 0.00 | 8.08 | 0.00 | 51.96 |
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| Saucony Guide Red Miles: 21.79 | Saucony Tangent Miles: 7.11 | Saucony Guide Blue Miles: 20.13 | Saucony Guide Orange Miles: 2.93 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.01 | 0.00 | 0.00 | 0.00 | 9.01 |
| NOON 1:07:44 Ran the Old Ranch Rd. Loop by my work. I wanted to run early today, but we got a few inches overnight, so I had to wait for it to melt off. the first half of this route is pretty hilly and as luck would have it I had to battle headwinds for this section. Once I got out of the wind I felt pretty good, and was able to keep a pretty decent pace (about 7:00 flat) for the last 3 miles. Did 2 sets of 30 speed skate drills and skier drills, then did 2 x10 single leg squats at the end of my run. Avg. 7:31 per mile.
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| Saucony Guide Red Miles: 9.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.64 | 0.00 | 3.47 | 0.00 | 7.11 |
| AM Total run time 56:56 Did some speed work today on the roads by my house. There's a big shoulder, and a primarily flat section for about 1.25 miles. So back & forth I went. Ran 1.10 warm-up, then 2 x 1-mile at half marathon pace with 2:30 rest (splits were 6:18 & 6:23). I felt a little worn down after the second split, which was most likely from my run yesterday, but I tried for 2 x .50 at 6:00 pace, but this was a bit too daunting a task, so I cut these short to .17 & .30 for each set. I think this was more mental than physical. I then was going to do 4 x .25 at 5:30 pace, but I knew this would be too fast, so I slowed these down to keep from total melt down (Splits were 89, 90, 87, 89 with 1:15 rest). I then ran 1.94 for my cool down.
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| Saucony Tangent Miles: 7.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.38 | 0.00 | 0.00 | 0.00 | 6.38 |
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AM 46:24 Ran the same loop as I did last week thru the neighborhood across the street. I felt really good starting out, but the first uphill was kind of difficult, so I slowed the pace down. Then felt really good thru the rest of the course, including the second uphill. Weather was 27 degrees, and no wind....perfect day for a run! Did 2 x 10 running poses and good mornings with an 8lb. vest, and some planks after my run. Avg. 7:16 per mile.
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| Saucony Guide Red Miles: 6.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 4.61 | 0.00 | 10.63 |
| AM Total run time 57:03 Ran in the neighborhood across the street. I wanted to do a 4 mile tempo on a pretty hilly loop over there, but totally fudged the workout settings on my Garmin. It's a 1.74 mile loop with a total vertical rise of 140 ft. I ended up doing 4 x 1 mile intervals with a 2:30 recovery between sets. I didn't get my exact splits, but I averaged about 6:38 for each mile, so I was pretty happy with that. After these I did 4 x .15 mile with 1 minute rests inbetween. Splits were 54, 55, 54, 53, so a little under 6:00 pace. Then ran 1.5 home. One other thing I did was wear my regular trainers instead of flats. Even though they were heavier, I felt more stable in them, probably because of the wider toe box. Maybe I need wider flats? PM 21:41 Ran thru the hood....it was nice. Avg. 7:23 per mile.
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| Saucony Guide Blue Miles: 7.70 | Saucony Guide Orange Miles: 2.93 |
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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 46:09 Ran thru the neighborhood across the street. I over dressed a little, but felt pretty decent. I did 40 push-ups, some core, and legs exercises after my run. Avg. 7:13 per mile. I had a thought today about how to specify my training mileage(i.e. easy, VO2, etc.) and decided I am no longer going to log 'Marathon pace' miles. Even though I have run marathons, I don't believe that I have the strength or endurance to put in a truly solid performance. I tend to crash towards the end, and therefore have never really been prepared to keep a consistent pace, therefore how can I have a marathon pace? Also, I am not currently training for a marathon, so it makes sense to nix this category. When I start training for another marathon, then I will decide what pace I want to have during the race, and will log those as my 'Marathon pace' miles. Overall, my current training for the SLC half has been a breakthru for me. I'm learning a lot, and am having some of the most enjoyable and fullfilling runs I have ever had! |
| Saucony Guide Red Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.43 | 0.00 | 0.00 | 0.00 | 12.43 |
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AM 1:33:43 Wanted to run 12 miles today, and what a great morning for a run....30 degrees and sunshine! I pretty much just made a bunch of loops thru my neighborhood, city park and lower Main street, and then the hood across the street from my house. It was a pretty brutal course, with lots of climbing(over 400 vert in the first 6 miles), but I wanted that for good strength training. After the main climbing part it was steady downhills and flats until mile 9, then it's a good climb for the next mile before turning onto Kearns and taking that down to my house. I felt like I could have gone farther, but I ditched my water bottle after mile 7 and didn't have any gels or anything, so I decided I had gone far enough. Avg. 7:33 per mile.
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| Saucony Guide Blue Miles: 12.43 |
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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 stretching today. Gonna go see Alice in Wonderland at the IMAX in 3D! Good luck to my buddy Jim. He's running the Catalina marathon today. GOOD LUCK JIM!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.88 | 0.00 | 8.08 | 0.00 | 51.96 |
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| Saucony Guide Red Miles: 21.79 | Saucony Tangent Miles: 7.11 | Saucony Guide Blue Miles: 20.13 | Saucony Guide Orange Miles: 2.93 |
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