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Week starting Apr 22, 2012

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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
82.50
Calories: 9025.00
Total Distance
18.00

18.0 miles Riverton, Draper,Bluffdale hill killer. I wanted to work on my endurance with some heat and hills to make sure I will be ready for about anything when Ogden gets here. I started out east on 126th to state street then north to 114th where I ran up the hill to 13th east. Then south to Draper park. West from there to 300 east, south to 134th and west onto the frontage road up past the liquor store and DMV until I got to the 144th freeway onramp. West from there winding down to redwood road and south up part of Cam Williams hill. Started at 1045 so I ran through the heat of the day. Felt like this was a good test. I could have went up Redwood farther but my sister lives right there and she has water and ice in the door of her fridge woo hoo 

Calories: 2100.00
Comments(2)
Total Distance
6.00

6.0 afternoon miles. Had to work early this morning and did not get to run until 530 in the afternoon nice and warm by then. Only had a limited amount of time so I made the most of it. 6 miles started out slow and progressed from there. Could feel some of the effects of yesterdays run in the first mile, it took a bit to get going but I progressed from there. 6 miles in 46 minutes. Given the slower start I felt pretty strong through the middle and  finished with a couple faster miles before having to go to my bowling banquet. Chinese buffet and collecting $100 is not too bad an end to a longish day. 

Calories: 600.00
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Total Distance
13.00

13.0 mid morning miles. Ran Sugarhouse park for the first time ever. Decided on something different today. Sticking to the perimeter of the park mostly on the grass/dirt trail. Kept it relaxed and steady. 13 miles in 1:45 about an 8:08 pace. Felt slow mostly because I was not on hard surface. Plus it really started to warm up towards the end 

Calories: 1400.00
Comments(2)
Total Distance
10.50

10.5 am miles. Met up with Chad Robinson this morning and ran the back part of the Riverton 1/2 course. Was pretty early for me but nice to get up and going. We kept it at a decent yet chatty pace. Great way to start the day. Thanks Chad. 

Calories: 1125.00
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Total Distance
10.00

10.0 mid day miles. Started work early so I put off my run a bit. I have to admit I was really trying to talk myself out of it or at least to cut it short (the wind was messing with me ha ha) I started out pretty slow just planning on some solid miles and one by one they just got faster as I went by the time I hit 7 I thought why not push the rest out since I will be working in the garden later instead of running again. So I got 10 miles in 1:15:19 7:32 average splits were 8:16,7:47,7:44,7:38,7:33,7:27,7:24,7:17,7:14 and 6:58. Last half was into the wind so I was happy with the effort. Not sure what to plan this weekend. Was thinking a 13 to 16 mile tempo with mp miles in the mix but maybe should get a longer one in before starting to cut back before Ogden. 3 weeks out and the questions on how to to taper and what speed work to mix in...

Calories: 1100.00
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Total Distance
25.00

25.0 midday miles. Had to work this morning so I didnt get out until 1130. Figuring this would be my last long harder run going into Ogden I wanted it to be a decent measure of where I am.

  I started out east on 126th through the river bottoms and up around the sweeping uphill from 10th east to 13th east, continuing north over the rollers on 13th all the way to 78th south. Turned west there went down to 7th east and back south up until now I had kept it steady and smooth through the hills, now I started to push the pace a bit to get some mp miles in for a good read on my overall feel and fitness level to see what I need to work on in the upcoming weeks. South on 7th to 114th ,west to state then over to 123rd . Still keeping the pace somewhere in the 7:30 range right where I wanted to be and still feeling fairly strong even being 19 miles in. west on 123rd back through the river bottoms to 1850 west then south to 134th ,west to 27th , south again to 126th then east and into the neighborhood round it out. Finished with some lunges,push ups, cross overs and ab stretches.

Summary 25 miles in 3:19:08 could have been 4 or 5 min faster had I not had to stop for traffic lights. Splits 8:32,8:01,8:21,9:07(light),8:57(light),8:48(big hill lol),8:04,8:00,8:39(light),8:35(light blah)8:21,8:09,7:56,7:50,7:39,7:37,7:21,7:29,7:23,7:21,7:17,8:06(light),7:19,7:13 and 7:04.

I didnt feel like I was racing and it sure was not down hill. Things are really looking good for a solid run in Ogden. Give me the downhill and some racing adrenaline and I think I will be there. 3:15 or bust ha ha


Calories: 2700.00
Comments(2)
Total Distance
82.50
Calories: 9025.00
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