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Week starting Jan 26, 2014

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Location:

riverton,ut,usa

Member Since:

Jan 12, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


5k pr=20:50 

slctc 5k '10  20:40 new pr

leprechaun lope 5k 18:49pr

10k=42:10 

slctrack club 10k new pr 41:26pr

slc track club 15k 1:02:52  pr

won flat out half in wendover09

provo river half marathon,pr 1:31:31 ,

Bryce Canyon half marathon '10  1:31:18 new PR

Cedar Canyon Half  Marathon '10 1:29:28 new PR

ran salt lake half 09

deseret news 10k 09

,bryce canyon half 09,

human race 09 5k pr 20:50 

Short-Term Running Goals:

This year I am looking to race a bit more and hope to improve. I have started to train a bit differently using a more well rounded program. Including tempo and speed work (which up to this point I have slacked off on) Would like to be somewhere near the top of my A.G. it makes racing more fun.Also helping motivate people to become more active and enjoy getting out and enjoying all life has to offer.

 

 


 

Long-Term Running Goals:

have not really set long term goals just love the great benefits physically as well as mentally that have come with running and look to continue to grow and improve

 

Personal:

Married to an amazing woman who I get to enjoy living and loving life for all its worth. From our urban farm to exploring the backcountry. I have 2 boys who are about grown. My passion for running has not diminished over the years just evolved into an integral part of life like it always has been but a little different. Lucky for me Tiff puts up with my running obsession and doesn't complain too much.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
80.50
Calories: 0.00
Total Distance
15.00

8.0 am miles. it was so nice out this moorning at 10 am i couldnt help but go on a nice relaxing run.

7.0 miles on the elliptical tonight. Went for an hour the machine actually read 9.2 miles but as close as I could figure based on effort and speed I was cloaser to 7 either way it was a good end of day workout

Calories: 0.00
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Total Distance
17.00

7.0 ( 1 hour) on the elliptical at work while waiting between trucks. Its nice to be able to get that in.

10.0 road miles tonight. Really like the route I took. plenty of hills to keep it interesting and not let me get complacent. Plus get a good burn through mile 9 going up the hill to 13th west on winchester. Its like mixing a good hard effort in close to the end then get a little recovery before I finish.

Calories: 0.00
Comments(2)
Total Distance
6.00

6 miles at the gym today. Started with 1 mile warm up then did intervals10 x .2 miles roughly 6:30 pace with .2 recovery at about 7:15 pace then 1mile cool down. I have really never done a whole lot of speed work in the past. This year with my loftier goals I figure I better do something to give me every opportunity to succeed

Calories: 0.00
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Total Distance
12.00

12 midday miles in the mist and mild weather.

Went from the warehouse today up past sugarhouse park and continued up to 33rd south by 2300 east and back. Feeling pretty good kept it easy and relaxed just enjoying the rain washed air. 12 miles @7:48 pace

Calories: 0.00
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Total Distance
10.50

10.5 ( 1 1/2 hours) elliptical the distance on there is off so I go by effort feel and time so even though the machine shows 16.3 miles I know it wasnt that long or hard an effort. Just to keep it honest

Calories: 0.00
Comments(1)
Total Distance
10.00

10.0 evening miles. Feel so much more productive. Started put slow and easy. Got into a good groove and by the time I hit mile 5 I was feeling pretty good. Into mile 6 focused on a few things to help efficiency. Light on my feet smooth strides finishing out the back etc. Before I knew it I had picked up the pace significantly. Still going on feel not looking at my watch I could tell I was going faster but the effort was not much more than ot was before. So it all averaged out 10 miles@ 7:44 ave with my last mile at 6:53. I need to do a good solid tempo semi soon

Calories: 0.00
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Total Distance
10.00

10 mid day miles on the hamster track at the gym. Was lazy and slept in this morning then had to go in for a truck.

By the time I was ready to go run the sunny weather was gone. But by then Tiff was ready to go so we went to the gym.

I started out slow 8:00 and 8:06 was not looking to push too hard today anyway. Then went 7:53,744 loosening up good and the legs felt pretty the strong yet. The next few were 7:30,7:27 and 7:24 I knew I shouldn't be pushing but I felt pretty good and was really not forcing the pace. Finished the last 3 7:24,7:16 and 7:08. My fitness is coming back pretty good and I am feeling like I am making good progress. My goal marathon pace is not too much faster than what I am able to sustain for somewhat longer runs now. I think I am within 5-7% of goal on a lot of my tempo runs.

And one more tidbit. Wearing the footpod synced to my Garmin gives me feedback as far as turnover. It was registering average strides per min at 95 so double that for 190 I think that isn't too bad

Calories: 0.00
Comments(1)
Total Distance
80.50
Calories: 0.00
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