| 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 | | 56.86 | 0.00 | 0.49 | 0.60 | 57.95 |
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| Saucony Kinvara Miles: 14.81 | Griffin Miles: 4.00 | Saucony Guide 4 Miles: 16.35 | Saucony Tangent 4(2) Miles: 4.00 | Saucony Tangent 4 Miles: 22.79 |
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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 |
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I don't really feel beat up today, but I'm still gonna take the day off. Went out to eat with Lacy and then to a book sale where I read lots of material on nutrition.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.21 | 0.00 | 0.00 | 0.00 | 12.21 |
| AM Gotta love paid holidays! The weather sux, so I won't be going for an afternoon bike ride. : ( That's ok because this weather is ideal for longer runs. : ) Ran 100S to 40 to 189 then around the dinner time loop and up into town. Lots of looping today. 12.21 in 1:32:06, avg. 7:32 per mile
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| Saucony Kinvara Miles: 12.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.07 | 0.00 | 0.00 | 0.00 | 10.07 |
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AM Ran Griffin on his loop, then up 100S and into the Dutch Field neighborhood. Legs felt peppy today, but my left foot did not like the 12+ miles yesterday in a neutral shoe. That was a mistake. 2 with Griffin, no watch, 6.07 in 45:01, avg. 7:25 per mile. 1PM got my new Tangents in the mail so broke them in on my way to the gym. 1 mile to the gym, 4070m in 20:00 on the ERG @ setting# 5, 1 mile back to the office
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| Griffin Miles: 2.00 | Saucony Guide 4 Miles: 8.07 | Saucony Tangent 4(2) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
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AM Soldier Hollow loop counter clockwise with some strides in the middle. finished on the Provo River trail. 8.31 w/ 4 strides in 1:02:05, avg. 7:28 per mile. PM 30 push-ups, core, 2 x 10 standing good morning, forward & reverse lunges
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| Saucony Tangent 4 Miles: 8.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.60 | 4.60 |
| AM Ran to Memorial hill for some hill repeats, then ran Griffin for a cool-down and to keep breakin in the new shoes. 1 mile to Memorial, 1 set of XC skier, ski hop, speed skater, carioca, power-skips, and butt-kicks, 6 x :30 second hill repeats w/ 2:30 rest(not sure of the actual distance, but .10 per repeat sounds about right.), 1 mile home, than 2 with Griffin on his loop.
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| Griffin Miles: 2.00 | Saucony Kinvara Miles: 2.60 | Saucony Tangent 4(2) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.79 | 0.00 | 0.49 | 0.00 | 8.28 |
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AM Ran 100S to 40 to 600N, then around some flat dirt roads. Did a pick-up once I hit 40(about 2.25 miles into the run) that felt very smooth. 8.28 miles w/ .49 in 2:55 (5:58 pace). Total run time 1:02:29, avg. 7:33 PM 30 push-ups, core, 2x10 standing good mornings, forward & reverse lunges, kick-out
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| Saucony Guide 4 Miles: 8.28 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.48 | 0.00 | 0.00 | 0.00 | 14.48 |
| AM In the groove today. Ran River Rd to 40 to 189 to 600W and back, then saw Lacy out with Griffin and I wanted to run at leat 1:45, so finished up in the grass in front of my house with Griffin chasing me. A fun way to end a nice, log run. I'm gonna call this my Big US 40 loop. So I felt rather poppy today and moving at a decent clip was pretty easy for this duration. Here's why I think I went faster than usual with a run that was almost twice as long as my regular runs: 1) Increased mielage over the past few weeks 2) Hard, long-ish runs over the past 2 weeknds on difficult, hilly terrain. 3) Small strides and pick-ups on a few easy runs during the week, and keeping the overall pace easy.
4) Running on the dirt shoulders of roads for about 4 of my runs per week made running on the pavement today feel very smooth. 5) Focusing strength on my glutes and lower back during my strength workouts and with the rowing machine, hill srints, and drills. I think this is my weakest area and my body is responding well to the workouts. 6) Mental stimulus from watching Mo Farah win the Pre Classic 10k last night and trying to mimick his form on my run.
14.48 in 1:45:00, avg. 7:15 per mile.
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| Saucony Tangent 4 Miles: 14.48 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 56.86 | 0.00 | 0.49 | 0.60 | 57.95 |
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| Saucony Kinvara Miles: 14.81 | Griffin Miles: 4.00 | Saucony Guide 4 Miles: 16.35 | Saucony Tangent 4(2) Miles: 4.00 | Saucony Tangent 4 Miles: 22.79 |
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