| 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 | | 60.17 | 0.00 | 2.44 | 1.06 | 63.67 |
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| Saucony Tangent 4 Miles: 26.97 | Saucony Guide 4 Miles: 16.99 | Saucony Tangent 4(2) Miles: 7.94 | The North Face Fire Road Miles: 3.73 | Saucony Kinvara Miles: 8.04 |
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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 |
| Really chill day doin chores and eatin chicken tortilla soup that Lacy made. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.87 | 0.00 | 2.44 | 0.00 | 12.31 |
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AM Interval time! My legs still felt a little battered from Saturday, but I was still able to do 3 x 5 minute intervals without feelin too sluggish. Pace was slower than I wanted due to the heavy legs, but not by much. Ran 100S to 40 to 1000S, then intervals thru the hood and back to 100S. Cool down was up 100S, thru the neighborhood, around the roundabout on River Rd, and back home.
3.08 warm, 3 x 5:00 intervals @ 6:09, 6:08, & 6:04 w/ 2:00 jog rest, 6.32 cool Total of 12.31 in 1:30:10, avg. 7:19 per mile.
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| Saucony Tangent 4 Miles: 12.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.59 | 0.00 | 0.00 | 0.00 | 8.59 |
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AM Felt kinda tired this morning and no spunk in the legs, but for some reason I decided it would be a good idea to keep the pace upbeat. I started out a little too hard, but settled things down to a good steady effort, not quite tempo, just steady. Decided to hold this pace for 40:00(I went out a little too hard, and the first 2.25 miles are gradual climbing, which zapped some energy) and then run the last 20:00 just cruisin. Overall I'm stoked with how I felt! Ran 100S to 40 to 1000S, thru the neighborhood and finished on 100S by the bridge. Did a couple laps on the Provo River trail for the chill part of the run. 5.91 in 40:00, avg. 6:45 per mile, 2.68 cruisin Total mileage was 8.59 in 1:00:21, avg. 7:01 per mile. PM Was gonna rip the rowing machine by my work during lunch, but we ended up having a department lunch meeting and then I had to leave early, so I went to the fitness center at my house to try out the 'Health Rider'. It's kind of a rowing machine I guess. Hopefully I'll be back on the ERG next week. 20:00 on the Health Rider
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| Saucony Guide 4 Miles: 8.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.94 | 0.00 | 0.00 | 0.00 | 7.94 |
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AM Keepin it chill and flat today. 100S to 600W to the farm roads and finished on the Provo River trail. 7.94 in 1:00:21, avg. 7:35 per mile. Went to the dentist and got lots of novicane, so unmotivated to do core tonight.
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| Saucony Tangent 4(2) Miles: 7.94 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.71 | 0.00 | 0.00 | 1.06 | 11.77 |
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AM Good hill sprint session @ Memorial Hill. I think I was doing my :30 hill sprints a bit too fast, so slowed the pace a bit today and concentrated on form and power, and less on turn over. Went great and the pace for each repeat was about a second or 2 faster than the previous one. Did a nice cool down thru the neighborhoods after. The inside of my right ankle feels a bit tweaked now. Hopefully some icing will remedy that. 1.05 to the hill, 1 set of XC skier, ski hop, speed skater, butt-kicks, power-skips, and caricoaw/ a stride between each set, 6 x 1:00 hill sprint @ 5:45 - 5:35 pace w/ 3:30 walk/jog rest, 4.98 cool-down PM Did some small loops @ Dutch Hollow with Griffin. My ankle didn't like the ruts, so I had to watch my footing.
3.73 in 31:44, avg. 8:31 per mile. Vertical gain was 502 feet
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| The North Face Fire Road Miles: 3.73 | Saucony Kinvara Miles: 8.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
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AM Legs are heavy today, but that was expected. My ankle feels better, but I kept my run mostly on pavement to keep it as stable as possible. Ran 100S to 40 to 1000S and back on 600W, then to Provo River trail and finished with a lap thru the neighborhood. Threw 4 strides in the middle.
8.40 w/ 4 strides in 1:02:24, avg. 7:25 per mile PM 30 push-ups, core, 2 x 10 standing good mornings, forward & reverse lunges, hindu squats, warrior III, clam
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| Saucony Guide 4 Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.66 | 0.00 | 0.00 | 0.00 | 14.66 |
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AM
Ran the big US40 loop and finished on the Provo River trail. I wanted to run for 2 hours, but my legs felt drained from the beginning, so cut it short. I dont feel too bacd about that since I added some decent quality running this week, and it's alos my highest mileage week ever! 14.66 in 1:48:29, avg. 7:24 NOON Went climbing for 1.5 hrs @ The Quarry. We mainly just bouldered. Super fun, but my arms will be tired tomorrow.
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| Saucony Tangent 4 Miles: 14.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.17 | 0.00 | 2.44 | 1.06 | 63.67 |
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| Saucony Tangent 4 Miles: 26.97 | Saucony Guide 4 Miles: 16.99 | Saucony Tangent 4(2) Miles: 7.94 | The North Face Fire Road Miles: 3.73 | Saucony Kinvara Miles: 8.04 |
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