| 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 | | 23.71 | 0.00 | 4.00 | 2.75 | 30.46 |
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| The North Face Fire Road Miles: 7.18 | Saucony Guide Blue Miles: 4.91 | Saucony Shay XC Flat Miles: 6.93 | Saucony Guide Red Miles: 5.38 | Saucony Fast Twitch Miles: 6.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.18 | 0.00 | 0.00 | 0.00 | 7.18 |
| NOON 59:12 Did some core then 2 x 6 forward and reverse lunges, 2 x 10 deep squats with 10 lb weight, and 40 dips before going to Dutch Hollow for a trail run. I tried to find some decent climbs and ended up getting a total of 981 feet of vert by the end. I'm starting to figure out some loops, so hopefully next time I won't have to stop at all the intersections to look at the trail signs. Lots of birds out today and saw 2 huge badgers! Avg. 8:14 per mile.
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| The North Face Fire Road Miles: 7.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.58 | 0.00 | 0.00 | 2.75 | 9.33 |
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AM Total run time 1:00:04 Did a very unstructured interval session today at Soldier Hollow. I wanted to run some of the trails there to see what I'm getting into for the 10k in 4 weeks and to my dismay found that a lot of the trails are paved. Not sure if the course is gonna be on these so am e-mailing the race director to find out. Turned into a pretty fun run once I got on the single track. Ran a 1.51 mile warm-up, then did 15 repeats of .10 to .21 miles each with about :45 second to 1:30 rests. The intervals were up, down and all around as far as terrain go, which I figured is good training since that's how the race course will be, plus it was fun to run in my XC flats. I'm starting to love running in these shoes more and more! Ran 1.61 mile cool down, then did 2 sets of carioca, butt-kicks, high-knees, and speed skater along with 2 x 6 running pose after my run. PM 22:18 Lacy & I took Griffin on a little binger. Pretty warm out even at 6:30pm.
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| Saucony Guide Blue Miles: 2.40 | Saucony Shay XC Flat Miles: 6.93 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.38 | 0.00 | 0.00 | 0.00 | 5.38 |
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AM Rushin this morning so gonna run later. Did some core, 2 x 6 forward and reverse lunges, 2 x 10 deep squats with 10lb. weight, 2 x 15 chair pose lateral row and good mornings, 220 sit-ups, and 5 x 10 push-ups. NOON 39:01 Ran the Willow Creek trail. A bit windy, but it kept me cool. : ) Avg. 7:15 per mile. |
| Saucony Guide Red Miles: 5.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.57 | 0.00 | 4.00 | 0.00 | 8.57 |
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AM Total run time 1:06:41 Took Griffin out for 2.51 warm-up. I've gotta start working more on his pacing because he is going out way too fast. He keeps up thru the run, but definitely struggles for the last .75 miles. Did a cut-down run on the Provo river trail after dropping him off. It was pretty windy which made it a little harder than I had expected. Did 2 x 1 miles(splits were 6:14 & 6:18), then 2 x .50 miles(splits were 3:03 % 3:04), then 4 x .25(splits were 87, 87, 91, & 85). Did .97 cool-down.
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| Saucony Guide Blue Miles: 2.51 | Saucony Fast Twitch Miles: 6.06 |
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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 |
| Unplanned rest day today. i felt something tweak in my neck and shoulder blades yesterday towards the end of my run and today it's sore enough that I can't turn my head without it hurting. Hopefully tomorrow will be better.
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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 |
| Another rest day. Still feeling sore, and leaving for Cape Cod tonight.
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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 |
| Overnight flight into Boston and running around picking up family. No time for a workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.71 | 0.00 | 4.00 | 2.75 | 30.46 |
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| The North Face Fire Road Miles: 7.18 | Saucony Guide Blue Miles: 4.91 | Saucony Shay XC Flat Miles: 6.93 | Saucony Guide Red Miles: 5.38 | Saucony Fast Twitch Miles: 6.06 |
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