| 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 | | 58.35 | 0.00 | 3.27 | 0.54 | 62.16 |
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| Saucony Kinvara Miles: 16.29 | Saucony Guide 4 Miles: 17.35 | Saucony Tangent 4(2) Miles: 10.36 | Saucony Tangent 4 Miles: 18.16 |
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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 |
| Miscellaneous work around the house, watched Carlito's Way, took Griffin for a walk @ Jordanelle resevoir, the Lacy and I had some froyo. It was a good day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.29 | 0.00 | 3.27 | 0.00 | 10.56 |
| AM Intervals! What a way to get things moving after a day off. Not 100% fresh today, but the intervals felt rather smooth and I just concentrated on good form and trying to stay comfortable. Ran 100S to 189(about 3 miles), the did 4 x 5:00 back on 600W and down 1200S. Ran 113 to 300S for a cool down where I saw Lacy walking Griffin about .25 before my house, so that was my finish line. Hips had no issues :) 3.09 warm, 4 x 5:00 @ 6:10, 6:02, 6:13(slight uphill), & 6:01 pace w/ 2:00 jog rest, 3.54 cool Total of 10.56 miles in 1:17:34, avg. 7:20 per mile.
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| Saucony Kinvara Miles: 10.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.65 | 0.00 | 0.00 | 0.00 | 11.65 |
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AM 100S to the Farm roads and did an extra loop up 1200N before heading back. This tacked on a little more mileage than I wanted, but it was a nice a morning to enjoy the scenery. Legs were tight for the first few miles and I just took it easy.
9.65 in 1:13:32, avg. 7:37 per mile. 2PM 1 to the Gym, 4,240m in 20:00 on the ERG @ setting# 5, 1 back to the office
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| Saucony Guide 4 Miles: 9.65 | Saucony Tangent 4(2) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.36 | 0.00 | 0.00 | 0.00 | 8.36 |
| AM Heavy legs today, but some strides seemed to wake them up. Ran up 100S to 350W to the Dutch Fields loop for some strides, then back home via River Rd. Did an extra loop around the park to make it an hour. 8.36 w/ 4 strides in 1:01:39, avg. 7:22 per mile
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| Saucony Tangent 4(2) Miles: 8.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.19 | 0.00 | 0.00 | 0.54 | 5.73 |
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AM Hill sprints and drills today. I decided I'm gonna keep the sprints @ 30 seconds since I believe the longer sprints is what started my hip issues a few weeks ago. I have also slowed it down a little so I'm concentrating on power rather than just turnover. I'm also gonna keep my cool-down around the 30 minute mark. I would like to keep this workout every other week since I work a big range of muscle groups with the drills and fast-twitch with the sprints. Then on alternating weeks, I'll do track workouts of 200 & 400 meters. 1.23 to Memorial, 1 set of XC skier, ski hop, speed skater, butt-kicks, power skips, carioca w/ a stride between each set, 6 x :30 @ 5:40 to 5:30 pace w/ 2:30 walk break, 3.96 cool-down PM Mountain biking with a buddy. We rode Deer Crest to Mid-Mountain and wanted to make it to Spiro, but had to turn back at Empire Pass because it was getting dark. Took Tour de Suds down to Swede Alley. It was a good night to be in the mountains. 14.10 miles in 1:40. 2,145 vertical gain
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| Saucony Kinvara Miles: 5.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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AM Ran the farm roads today. I usually run up 100S to the entrance thru the neighborhood, but I wanted to stay on more dirt so went in the first entrance. I felt pretty stiff starting out, but about 4 miles in thing started to loosen up, then I started to feel some spring in my step, and by the time I was back on 100S with .75 to go till my house I was averaging 7:32 and feeling frisky. Decided to pick it up to beat the 7:30 guy....and it was a good feeling. : ) 7.70 in 57:25, avg. 7:27 per mile. PM 30 push-ups, planks, side-planks, clam, tree, light core
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| Saucony Guide 4 Miles: 7.70 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.16 | 0.00 | 0.00 | 0.00 | 18.16 |
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AM Awesome run today! Ran 100S to the farm roads to 40 and turned around at River Rd. Took 40 back to 189 to 600W then did part of my dinner time loop and finished on the Provo river trail. Things felt pretty tight at the start, but felt better at the turn around. From there the pace got steadily easier and faster. If I had had more water(I stashed a bottle that I was able to get @ mile 13.5 that I took a few sips out of then threw into the bushes) I probably would have made it 20. I am so stoked with how this week went! 18.16 in 2:13:18, avg. 7:20 per mile.
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| Saucony Tangent 4 Miles: 18.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.35 | 0.00 | 3.27 | 0.54 | 62.16 |
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| Saucony Kinvara Miles: 16.29 | Saucony Guide 4 Miles: 17.35 | Saucony Tangent 4(2) Miles: 10.36 | Saucony Tangent 4 Miles: 18.16 |
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