"A Hefty Hunk Of Steamin Junk"

Striders Half Marathon

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

 2024:

I'd like to just run more overall. 

Be more consistent.

Work on Speed.

Cross Train.

Run More races.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

Click to donate
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Miles:This week: 3.25 Month: 79.96 Year: 197.09
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 155.88
Nimbus 25 Blue New Lifetime Miles: 50.55
Nimbus 26 Dark Blue Lifetime Miles: 34.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
129.4329.210.000.0013.00171.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.020.000.000.000.004.02

A very easy run this cold morning, it felt like January out there it was brutal. My legs were trashed from yesterday's late afternoon run, my legs were still feeling the affects from the mini tempo run and the extra miles... So I went really easy this morning and I will take it easy the rest of the week, I think I will do 4 miles tomorrow and then go 3 for Thursday and then just a couple on Friday if any at all and then hopefully I will be ready for the Strider's Half on Saturday. I have a little bit of twinge in my right hamstring but it didn't seem to bother me much when I ran although the pace was very sloooooow:) I will have to keep an eye on that the rest of the week and if I have to I will take Friday off just to make sure, it doesn't get worse. I also did my standard core strength training with the rubber ball and the push-ups alternating between sets of each...

Well, that's about it I guess I will see ya tomorrow.

Asic 2130 (172)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.001.110.000.000.003.11

Another easy day of running, I did do one mini marathon pace mile (7:46) but then I just jogged home after that mile and completed a 5k type run. Tomorrow I will do a real easy 3miles and then Friday I will do at least 1 or 2 miles just to keep my legs awake. My legs felt a lot better this morning and I am hoping they will continue to recover each day and be ready for Saturday.

Average Pace was 8:41 with my heart rate at 138 total time was 27:05, my wife and I won't be able to leave for Ogden until after 6 or so, and that won't put us up there until around 8:00 or maybe later depending on the traffic. I hope they will let me pick up my packet the morning of the race because picking it up on Friday won't work... We are staying at the Red Moose Lodge which is where the buses load so hopefully I will be able to pick up my packet  there, I'm sure it will all workout:)

Asic Nimbus 9 (181)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.050.000.000.000.003.05

I had a hard time getting out of bed this morning but I was able to get it done:) My legs still aren't feeling warm and fuzzy, maybe by Saturday morning they will have their zip back! I kept the pace nice and easy average was right around 9:15 or less..

See ya tomorrow.

Asic 2130 (175)

Comments(2)
Race: Striders Half Marathon (13.1 Miles) 01:41:06, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0013.100.000.000.0014.10

Tough race I will give a full report later this evening...

PM- I can finally sit down and get this race in the books, between Dance competitions and the General Priesthood session I haven't been able to find any time! All I can say is that the first 7 miles I felt really good but then when we turned  back towards Eden it was very tough, we had a head wind the last 6 miles and I think it was colder towards the end which was kind of weird... When I made it to the starting line it was great to finally meet Clyde and Andy and Cody and Logan. The are great guys and they run at a pace that I am not familiar with, they are incredible. It was also good to see Tom and Kim they are always so nice and very encouraging they both did very well  too, I just feel privileged to know them:-).

Well, back to the report when we got to the start it was surprisingly warm and I was slightly over dressed but by the time I got to mile three I was shedding my jacket, that cost me about 2 minutes! Ehhh!!! I think I started to quick but not as quick as I usually do, but I felt pretty good until mile 8 and then I really started to loose it. I was just working to hard and once I was at mile 10 I was in no mans land and I just tried to hold on. I didn't give up, and I really was pushing as hard as I could but I had noting left and I can't figure out if it was the hilly ups and downs combined with the head wind or I was just spent from not enough tempo work but it does give a pretty good idea where I'm at. My legs are really trashed right now as I'm writing this so I will have to see how they recover and then go from there for next weeks training work.

Here are my splits,

1-7:06(148)

2-7:11(161) Downhill Heart rate out of control.

3-7:11(163)

4-7:30(160) Still feeling pretty good.

5-7:19(162) Better

6-7:40(161) Starting to struggle.

7-7:29(166) Hearts working way to hard, slightly uphill

8-7:48(166) rolling hills and head wind, the wheels are coming off!

9-7:55(165) Really struggling.

10-8:31(162) felt like I was still pushing hard! Och

11-8:14(164) Giving it all I had, Literally!!!

12-8:13(165) Still pushing:-)

13-8:21(166) losing it.

.10 29.81 7:04(166) Done:-)!!!!!

I was about 6 minutes of a PR but this course was a lot tougher than the Riverwoods 1/2 the rolling hills for the last 6 miles were pretty tough, at least for my tired legs they were...

I am happy with this for the simple reason that I never gave up and I pushed until the very end, I have some hill work to do and some tempo work to do in the up coming weeks, to help get me stronger and with that said, goodnight Gracie....

Average pace was 7:43 and my heart rate average was 162, total time was 1:41:06.

Asic 2130 (189)

Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

I did 30 minutes on the elliptical glider while watching General Conference and then also did 10 minutes of stretching after trying to work the stiffness out of my quads. I also used the stick on both quads trying to help with the recovery process.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My legs were telling me that they needed another day off and so I listened, this is probably the first time in 3 years that I actually listened to my body. But in reality I couldn't today anyway, my Battery went dead on my truck last night so I had no time this morning to run and then I thought that maybe I could get in a few miles after work but that didn't workout because I had a soccer game to go to and yada, yada, yada the beat goes on!!!

But I will be back on the road tomorrow, see ya then...

Later:-)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.030.000.000.000.007.03

My legs felt a little better this morning but still sore and not a lot of zip in them yet. I ran out towards mini GU corner and then did a mile loop around my house to get the 7 miles in for the day:-) My pace was really slow and I just wanted to work out the soreness and try and get back on track. My average pace was 9;10 with my heart rate average at 136, total time was 1:04:27. I have decided that I need to work on getting my quads stronger as I feel like they just weren't strong enough to hold up through the latter part of the race, so I am going to incorporate some strength training into my weekly workouts and see if I can get them stronger. And I also hope that as I slowly increase my mileage over the next few months that they will get stronger along with the strength training... I also did my standard core strength training along with my push-ups and then I did some light strength training on my legs trying to improve strength in that area.

I will See you tomorrow.

Asic Nimbus 9 (188)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.130.000.000.000.007.13

I had a hard time getting my butt out of bed this morning, so I had to run after work and can I say that was a big mistake. It was pretty nice heading out but then I got over to Payson and it started to snow, like sideways!!! So on my way back I had a 20 mile an hour wind along with the blowing snow, again sideways, and then add to that that I was moving at a snails pace made it seem even more brutal. But anyway, my legs were feeling pretty trashed and I was having a hard time staying motivated with the conditions, but I kept plugging along and before I knew it I was done:-) I guess the moral of the story is to get your lazy but out of bed so you don't have to deal with such brutal conditions, maybe I've learned my lesson. Na...

My average pace was 9:13 with my heart rate at 137 total time was 1:05:49... Really slow I know, but the conditions were horrible and I need to take it easy for awhile until I feel stronger from the race. I mean I don't have any soreness but my legs are just a little tired and they don't have much zip to them!!!

See ya tomorrow. And oh ya,  bring on Spring would ya!!!!!!!!!

Asic Nimbus 9 (195)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.110.000.000.000.007.11

I ran out to mini GU corner via canal road and then after returning home and getting my daughter on the bus I headed out for another mile loop around my house just to cool down. My legs felt a little better this morning, I felt like I could have ran a lot faster but I held back and took it easy:-)  My average pace was 8:53 with my heart rate at 141 and total time was 1:03:15, I also did my standard core training with push-ups in between each set of crunches and I also did strength training on my legs, just one set of 10 reps for each exercise... I will continue that twice a week for a month and then add another set as I get a little stronger. I am real excited for the warmer weather that is coming up this coming weekend and into next week, bring on the summer!!!

See ya tomorrow.

Asic 2130 (196)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.000.007.16

I ran out towards Payson park but stopped about a half mile short to cut out the hilly portion and then I tacked on a mile loop around my house at the end of the run... My legs were feeling really tired and I think it was from the 14 holes of Golf that I walked yesterday, pretty hilly:-) But after a mile warm up I threw in a few strides at the end of each mile and my legs seemed to wake up some what, but I must still be feeling the affects of the race last Saturday, which is kind of surprising, oh well no pain no gain! My average pace was 8:57 with my heart rate at 139, total time was 1:04:06... I hope to get in 10 miles tomorrow morning before I go golfing, so I will have to get up pretty early but that shouldn't be a problem:-)

See you tomorrow.

Asic Nimbus 9 (202)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.030.000.000.003.0010.03

I didn't have a lot of time today so I had to cut my run short a little... My son Ethan had Baseball Practice early so I just had time to do 7 miles and then I was able to do some cross training. I also walked 18 holes of golf at Hobble Creek and shot 74. I had a hard time putting today. I ran out towards GU corner but had to turn back because of stomach issues, I limped my way back to the baseball fields and let nature take its course... After that I headed home and did a few miles around my house then I had to get going, I am now taking it easy and watching the Masters. I hope I can get in some quality workouts  next week, some tempos and some hill work, depending on how I feel.

Asic 2130 (206)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.133.000.000.000.007.13

I ran out towards the Payson Park, out and back it was a beautiful morning, I was even able to wear shorts! I decided to do some striders after I warmed up and then when I got to the hills I was going to push hard up each hill and then recovery for about a 100 meters. Then in the middle part of the run I wanted to do some tempo miles and I was able to do that, my tempo miles went like this; 7:33(151), 7:41(155) a little up hill on that one, 7:19(161), I then did a cool down. My average pace for the run was 7:57 with my heart rate at 153 and my total time was 56:41 I would have to check but I think that might be a PR for that course:-) My legs felt really good but the true test will be how will they recover for tomorrows run, I hope they will feel good... I hope to do Harry's Hill this week, not at full speed but at least do it and then do it every other week to strengthen my quads. I also did my upper body weight training on the Bowflex, one set of each exercise with 12 to 15 reps for each set, well that's about it.

See ya tomorrow.

Asic Nimbus 9 (209)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.030.000.000.000.007.03

I ran out to the old BYU farm just passed the red brick house and this has to been the most wind I have ever run in. At one point it was so windy that I felt like I was going back wards, or at least running in place, it was brutal! I tried to run a recovery run  but the wind made it harder although my average heart rate was 133 and my average pace was 9:24 with my total time being 1:06:08 very, very, sloooooow.... I also do my weight training on my legs and then I all so did my core training using the rubber ball and alternating with sets of push-ups.

I played 18 holes of golf yesterday and played pretty well, I was 4 under par after 14 holes but then I ran into a little trouble on the remaining holes but I still finished up with a 1 under par 70, so pretty good:-) The only problem with my golf is when I get into a tournament my nerves get the best of me and I tend to fold, I need to learn to relax out there but it is difficult at my age to do that, but I keep trying!!!

See ya tomorrow.

Asic 2130 (213)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.120.000.000.000.007.12

I ran out to Payson Park but cut out the hills, no wind today which was a plus but boy was it cold, it felt like December out there!!! I went real easy again today my average pace was 8:59 with my average heart rate at 136, total time was 1:03:56... My legs felt pretty good this morning, I might do Harry's hill in the morning, but I will have to see how I am feeling I still might wait until next week. Tomorrow afternoon we are heading down to Monticello to do some Four Wheeling and hunt down some old Indian ruins and do some site seeing, We will be back on Saturday afternoon so I am going to try and run down there but I will have to see how things go, hopefully I can:-)

That's about it, I will see you tomorrow.

Asic Nimbus 9 (216)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.033.000.000.000.007.03

I ran out to mini GU corner and the log house, out and back... I ran a pretty up beat run not at marathon pace per say, but up beat none the less:-) My average pace was 8:29 with my heart rate average at 141, total time was 59:29 I didn't do Harry's Hill today I decided it would be better and wait until next week that will make it two weeks out from my race and I feel like I will be fully recovered... I had three miles that where close to my marathon pace, about a 30 to 40 seconds off my actual pace and those went as follows;7:55(144), 8:12(150),8:07(142).

Well I have to get going as we are heading south for a couple of days, so I will post when I can.

See ya then:-)

Asic 2130 (220)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

3 miles in Monticello, un-timed, very easy. I didn't have a lot of time, we had to get on the road to get to the Indian ruins it was pretty cool:-) We also did a lot of hiking...

Nimbus 9 (219)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Not a lot of time today either as we had to get up early and check out of the Hotel and then we had some more Indian ruins we wanted to get to before we headed for home... I just have to say that we have had a great time with my brother-in-law and his family who set up the trip, and it is amazing to see how the Indians lived. My wife's great great grandpa was a Sheriff in blanding and was the one who Shot and killed Chief Possey, who at the time was trying to insight all of the other Chiefs on the reservation to leave the reservation and kill all they other whites that had started to occupy the land. It was pretty cool. I didn't have a lot of time to run, but who cares, it was so cool to see all the history and ruins in that area. Both Abby and Ethan had a great time, especially Ethan he didn't want to leave! We had a great time and I wouldn't mind going back some time because there were a lot of ruins we weren't able to get to because we didn't have a enough of time, but it was still fun as heck

See ya Monday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, we returned home yesterday from Monticello from a fun trip down to see all the Indian ruins, a great time was had by all... Now its time to crank back up the training, play time is over!!! Well at least until the next little break... I plan on getting back into the 45 to 50 miles this week and get some hills in and some tempo runs and I hope the weather gets to being more like summer, we shall see... My legs feel pretty good so they should be ready go too...

See you tomorrow...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.142.000.000.000.007.14

I ran the Payson Park loop this morning and it was a little chilly... I felt pretty good so I did an up tempo run, not at true tempo pace but I wanted to keep the 7 plus miles under 60 minutes so that makes me have to push it and keep my heart rate up so I know I'm working harder than say a recover pace effort:-) My average pace was 8:19 with my heart rate at 151 and my total time was 59:20 I had two miles where I pushed a little harder than the rest ands they were, 8:01(146), 7:39(158)... My legs felt a little heavy towards the end and i think that was due to not running very much for the 3 days I was down south, but they did feel a little bouncy... I also did the standard upper body strength training, 20 minutes, I will due Harry's Hill this week probably Wednesday or Thursday:-)

See ya tomorrow.

Asic Nimbus 9 (226)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.070.000.000.000.007.07

I just shaved off 10 minutes of my Boston qualify time just by waking up this morning:-) Hint, hint!!! I ran out to the old BYU farm and then headed back for home, my legs felt pretty hammered so I went pretty slow... My average pace was 9:10 and my heart rate was 138, total time was 1:04:46, I also did my standard lower body strength training for my legs and also my core training. I thought to do what Superfly did for his special occasion but being as I'm 45 I don't think that running a mile for everyday that I have been alive was going to happen... I mean, maybe I will get 45 miles in this week but that's the best I can do, ya know I felt old and tired today, usually I wouldn't admit that but I kind of feel that way today:-( But hey life goes on and all you can do is keep pushing forward and hope for the best and give it your all!

See ya tomorrow.

Asic 2130 (227)

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.130.000.000.000.008.13

I made up a new course to run, I will call it the flat course, no hills! I ran nice and easy again this morning, I did 2 strides one to "Stairway to Heaven" and the other to "Anytime" by Journey... Both songs start out slow and then build to a fast climax at the end, so that by the end I am booking it at pretty good pace, at least for me it is. For the most part I took it really easy, I am hoping to do Harry's Hill tomorrow so I need my legs to recover today! My average pace was 9:05 with my heart rate at 141 total time was 1:13:51, my heart rate was a little high for this type of run I like it to be under 140 closer to 135, but I guess that's okay.

I think I saw Michelle on my way back, I made sure I was going in the opposite direction as I didn't want to get "Chicked".

See ya tomorrow.

Asic Nimbus 9 (234)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.073.000.000.000.008.07

I got up to run this morning and I could not gut the wind and rain so I went back to bed! I then came home after work and headed out to Harry's hill to tackle that beast. On the way out I ran into Pat Loss and we chatted for a minute and then I headed out, it felt really good to be out in shorts and just a long sleeve top for a change and the sun was out and the temperature was nice... I felt really good going up Harry's hill, my legs felt pretty strong and they seemed to hold up threw the whole run, my lungs were having a hard time though. After reaching the top of Harry's I headed up towards the mail boxes but just went about half way which was 4 miles and then I turned and headed for home back the same way I came. So a really good hill course, uphill and down hill, and I threw in some marathon pace miles as well. My average pace was 8:17 with my heart rate average at 151 and my total time was 1:06:54 and I'm pretty sure that this is a PR on this course and its a pretty tough course, at least for me it is!!! I also did some core training, push-up and crunches alternating between sets of each. I'm sure tomorrows run will be tough because of the short turn around between runs, but I will take today's effort, I feel really good about todays workout... My 3 marathon pace miles went as follows; 7:53(153), 7:53(142), 7:26(155) I felt like this pace I could hold for a while, very good sign considering my legs were tried from the hill work:-)

See ya tomorrow.

Asic 2130 (235)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.600.000.000.000.006.60

I ran the flat course this morning taking it nice and easy, I was surprised at how well my legs recovered from yesterday afternoons hard run, they felt pretty darn good! It was a nice morning to be out, a little cold but no snow or rain or wind to deal with... Kind of a boring run for the most part, I saw a lot of people out this morning mainly along canal road, my average pace was 8:43 with my heart rate average at 140 a little higher than I would like, and my total time was 57:40. I will do my standard long run tomorrow of at least 10 miles and maybe more, it will depend on how I am feeling but at least 10... I also did my standard upper body weight training, high reps and low weight and one set of each exercise:-)

I was a little disappointed in the Jazz last night, they kind of showed there youth. Oh well, see you tomorrow!

Asic Nimbus 9 (241)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.030.000.000.002.0010.03

I didn't have a lot of time this morning to run because I had a golf tournament that started at 7:44 and I was the first tee time out, so I was out the door at 5:30 and I was only able to get in 8 miles... I ran out to the old BYU farm and then I turned and headed for home, I then did a mile loop around my house to finish up the run, my average pace was around a 9:00 pace and my heart rate was at 138. Total time was around 1:21:00, my legs were pretty beat up and tired from this weeks workouts and hill work so I decided to take it easy and not push the pace. I didn't play real well my individual score was a 76 for the 18 holes and our team shot 1 under par which was pretty pathetic, but I did walk the whole 18 holes and it was pretty hilly so that helped a little with the strengthening of my legs. It was a nice morning to be out, still a little cool but nice, I am hoping for warmer weather this week, we are about due!!!

See ya Monday!

Asic 2130 (243)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... I am hoping to get in some tempo miles this weeks and keep my mileage between 45 and 50 miles. I really want to build my base miles up over the next couple of months and then in June start training harder for the SGM!!! Mainly doing more hill work and tempo work and getting my mileage up to and above the 50 mile mark...

See ya tomorrow...

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.144.000.000.000.007.14

I ran the Payson Park loop this morning, and what a beautiful morning it was I was slightly over dressed, but I did have shorts on for this run which was nice:-) I started with a warm up mile of around 8:30 pace and then I slowly eased into my tempo run, I really tried to push it on the hill portions of the run and it seemed to work out really well... My second mile was 8:17(140) and then my third mile has a pretty good 300 meter hill in and that was 8:17(148) and then I started to pick up the pace and those splits went as follows;7:38(150), 7:40(155) this had a 800 meter hill pretty good grade, 7:36(159), 7:38(160), I then cooled down with a .14 jog... I felt okay on this run not great but okay, my average pace was 7:57 with my heart rate average at 152, total time was 56:51, my time was okay but I felt like I was working hard in parts of the run, but I'm happy with it. I also did my standard upper body weight training on the bowflex, 25 minutes worth, a pretty good start to the week I think.

See ya tomorrow.

Asic Nimbus 9 (248)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.070.000.000.000.007.07

Uneventful recovery run this fine warm morning:-) I ran out towards the old BYU farm, out and back I ran into some deer about 2 miles into my run so that was pretty cool! My legs were pretty tired from yesterdays tempo run and I was really feeling it towards the end of the run... My average pace was 9:05 and my heart rate average was 135 with my total time at 1:04:11. I also did my usual lower body workout with my legs and then also my core training with the rubber ball and that is about it... Now I am off to the Hershey track meet to watch my 2 10 year old kids compete, should be real fun!!!

Goooo Ethan & Sophie!!!!!

See ya tomorrow.

Asic 2130 (250)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.340.000.000.000.008.34

I ran my flat course this morning. I ran it because its flat, hence the name flat course. I first run out towards Payson and then just as I get to the 300 meter hill and then turn and head towards my house, that would be the first leg. I then head out towards Harry's Hill but when I get to the T in the road I turn towards mini GU corner for about a .10 and then I head back for home, that is the second leg. Anyway, it all adds up to 8.34 miles and its all flat... I kept my pace at an easy tempo pace but not really a tempo pace (8:40) and heart rate was in no-mans land at 144. I would rather have it above 150 and below 140, that's something I need to work on and  get it down. Well, that's about it, pretty boring I know but hey its Wednesday what can you expect.

See ya tomorrow.

Asic Nimbus 9 (256)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
129.4329.210.000.0013.00171.64
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