"A Hefty Hunk Of Steamin Junk"

August 2011

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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:

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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
149.698.633.000.004.00165.32
Kayano 17 New Miles: 68.68Kayano 17 Green/White Miles: 26.36Kayano Black & Lime Miles: 70.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.210.000.000.000.006.21

Two months until the SGM and I hope I can stay healthy and actually run it this time, I guess only time will tell! I ran out to Payson and back via canal road I had to hurry cuz Ethan had cross country so I need to be back to take him, after dropping him off I tacked on another mile to get the 6 miles. After the run I did my upper body weight training and then some push-ups, my average pace for the run was 8:35 with my total time at 53:22 and my average HR was 145... The calf was just a little bit of a bother but not to bad I will try and do 6 milers this week and then a long run on Saturday and see how I do.

See ya tomorrow.

Kayano 17 New Miles: 6.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

Not a real good day today it was a death march from the get go and it was a battle just to finish! My inner calf pain was a little more of a bother again this morning and very annoying! I have been dealing with this darn thing for 5 months now and I'm thinking of getting an MRI just to see if there's anything weird going on in there... I mean I can run just fine and its nothing like it has been but sometimes when I'm just sitting around I will get a sharp intense pain for like 10 second or less and then it will stop, it's a very confusing injury! Well enough of my whining! The death march average pace was 9:07 with my average HR at 133, and the total time was 55:31, I know that's not that bad but it was not a fun run it was like I was hitting the wall every mile, just brutal!

See ya tomorrow.

Kayano 17 New Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.002.008.11

I ran out towards Payson Park via canal road and my legs felt a 100 times better this morning and it was very up lifting! My calf seemed okay, it was still there but not quite as bad. My average pace was 8:36 with my total time at 52:39 my average HR was at 143 after the run I did my upper body workout and then some push-ups, after that I was feeling pretty good so I jumped on the E-35 for 2 miles in 21 minutes, then some more stretching... Everyday seems to be an adventure with this old body of mine, so today we'll chalk this day up to a good day and call it good, I might try Harry's Hill tomorrow. My goal is to do hill work every other week and then do speed on the off week from the hills, I need to get ready for SG. Cross the old fingers!

See ya tomorrow.

Kayano 17 New Miles: 8.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.620.000.000.000.006.62

I ran out to Harry's Hill this morning, its been a while since I have ran up that beast and it didn't help that I had a head wind the whole way up!!! The plan was to take it easy on the way out and then take it easy up and then back down the same way, I was surprised to see that my quads really didn't burn at all but I didn't have a lot of zip in them mainly from the harder workout from yesterday but it seems all the walking and strength training has been paying off. My pace was slow but steady at 9:08 and my average HR was 137 going up the hill it was above 150 so I clearly had way more in the tank if I wanted to push it but I'm trying to build strength so I kept things easy. Total time was 1:00:34. I feel pretty good about the effort, my calf was a little bit of a bother but not anymore than it has been and it seemed to get better as the run went on, so that is good news.

See ya tomorrow

Kayano 17 New Miles: 6.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.100.000.000.000.0017.10

A very instersting long run today! Multible VPB and it wasn't pretty to by the way! I headed out just after 5:30am and headed out to the riverbottoms and then ran my 2 mile loop down there and then I headed back to GU corner and then I did a 2 mile loop there, down to mini GU corner and then back to Gu corner. After that I headed towards home and then ran a couple more loops to get the 17 miles, average pace was 8:29 with a total time of 2:25:18 my HR average was 143. I felt really good and I could have gone more but I decided to stop and feel really good as to pushing it to far, it was a great run and I felt like I had good rythum the whole way... It was a good way to end the week, and everything felt pretty dang good for a change.

See ya Monday.

Kayano 17 New Miles: 17.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.000.006.11

I ran the Payson park loop this morning but I stop just short of the park, maybe I'll run it next week and extend all the way to the park. My pace was really slow as I am still recovering from the long run on Saturday, my average pace was 9:07 with my total time at 55:41, my HR average was at 135. Just a nice easy recovery run. My quads felt good but the calf's were pretty sore but not as bad as I thought they would be... I finished up with my upper body weight training and then some push-ups.

See ya tomorrow

Kayano 17 New Miles: 6.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.102.000.000.000.006.10

I ran out to mini GU corner and then back to the house, I did a couple of mile repeats on the way back the first one was 7:30 and then I ran a half mile jog and then ran one more mile at about the same pace maybe a little faster, 7:25, and then I cooled down for another half mile. Average pace was 8:33 with my HR average at 141, total time was 52:11 my HR during the first mile repeat was 150 and then about the same for the second one. After the run I did my lower body weight training and some stretching, my calf was a little bit of a bother but as I was able to go faster it kind of felt better which is a little strange. I will do some more speed workouts on Thursday, easy day tomorrow with slower pace.

See ya tomorrow.

Kayano 17 New Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.220.000.000.000.006.22

I ran out towards Payson park but I didn't extend down into the park, I will start adding in the rollers next week, I kept the pace nice and easy and just enjoyed the run. My average pace was 8:40 with a total time of 53:57 with my HR average at 141. After the run I did my upper body weight training and then some push-ups. I want to do some more speed tomorrow, I would like to do some 200's and some 400's I have decided to split the speed workouts in two parts as not to over do it, I'm feeling good at this point and I don't want to screw it up!

See ya tomorrow.

Kayano 17 New Miles: 6.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.111.000.000.000.006.11

I ran down to the track at the high school, which is 1.76 from my house so a nice little warm up. The plan was to do some 400 repeats with a 400 recovery jog in between each repeat, I wasn't to sure what to expect with these since I haven't ran them for a while.

Splits went like this. Time/HR/Pace

1. 1:41/153/6:47 2:26 recovery. Okay

2. 1:41/156/6:43 2:18 recovery. Okay

3. 1:38/158/6:31 2:14 recovery. Better

4. 1:30/169/6:03 2:19 recovery. Best.:)

After the repeats I jogged home and added a little on to get to the 6.11 miles, total time for the entire run was 54:14, average pace was 8:52 with my HR average at 142. I was pleased with the last two repeats as I seemed to get better as they went on, which is a good thing but I was pretty spent at the end. After the run I did some lower body weight training and then some stretching, all in all a pretty good workout.

See ya tomorrow.

Kayano 17 New Miles: 6.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.100.000.000.000.0012.10

Out the door early, 5:30am, I wanted to get back in time to watch Ethan run the Salem Days 5K. I ran out to GU Corner and then back to the house, tacked on a couple more waiting for the race start, I was having stomach issues again the whole run,  I had one VPM and then I just made it back to the house for another special moment  and then it was unsettled for the rest of the run. I have had a head cold  for most of the week, which isn't helping, and I haven't slept well cuz of the cough that I have, maybe three hours tops last night and not much better the night before that. My average pace was 8:35 with my total time at 1:37:06, HR average was at 142. Ethan did real well on the 5K, first overall in his age division with a time of 20:24, he just won't run hard for and I don't know why... he has gas in the tank but he won't use it, I know he is a sub 19 minute 5Ker but he won't let his legs go, frustrating! I'm proud of him for winning his age division though, he's a great kid!!!

Kayano 17 Green/White Miles: 12.10
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Feeling sick so no running today, maybe tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I feel a little better today but I slept in so I ran in the afternoon and the heat made it fun, it was only 85 so not to bad. I ran out past Mini GU corner and extended out a little further than I normally do, my legs seemed to start going after a couple of miles and the heat wasn't to bad. Average pace was 8:33 with a total time of 1:00:29, average HR was at 151 a little higher than normal, I blame that on the heat and the fact that I'm sick,  I could feel the weakness through out the run but it wasn't to bad. After the run I did my standard lower body weight training and now its into a nice cool shower.

See ya tomorrow.

Kayano 17 Green/White Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.000.007.16

It was a death march from the get go this morning, but I tried to settle into the pace that my legs had for me and tried not to take it to personally! I ran out to Payson Park and extended down to the park even though I didn't feel like it, but I basically just listened to my music and got through the run. Average pace was 9:13 with my total time at1:06:03 and my HR average was at 136. Like I said it was a death march...  I think alot of it has to do with the fact that I'm sick and the training run yesterday afternoon in the heat and then the short turn around... But I was able to get her done! I finished up with my upper body weigh training and then some push-ups, I felt pretty weak through that workout as well so it must be the virus that I'm fighting.

See ya tomorrow.

Kayano 17 Green/White Miles: 7.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still feeling sick

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Feeling better but will wait and run tomorrow. Hopefully.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.100.000.000.000.0018.10

I was out the door at 5:30 am and then headed out to the riverbottoms I was able to run my two mile loop down in there and then I ran the river trail for a little two mile loop just exploring... My legs were not as chipper today as they were two weeks ago when I ran 17 miles, I seem to be more tired at the end as apposed to two weeks ago when my pace quickened towards the end of the run. It could be that I'm still not fully recovered from my cold and the fact that I have only run 3 times this week, I'm sure that combination probably didn't help. My average pace today was 8:40 compared to two weeks ago it was sub 8:30, its still not bad but it was way harder today than it was two weeks ago. My total time was 2:36:34 with my HR average at 145, so a little difference I did have one VPB again, boy I'm getting sick of those! I'm glad I was able to get in the run today and I hope I have a better week of running next week and I hope I won't have to miss any days.

See ya Monday

Kayano Black & Lime Miles: 18.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.002.006.10

I was not feeling good this morning. After about 2 miles I started having stomach issues so I turned and headed for home.  It was the worse 2 miles of my life! I had to run walk back to the house, it was the worst feeling in the world and after I returned home I didn't feel like doing anything... I thought about going back out but I could feel my stomach and it was very unsettled so I went downstairs and did some upper body weight training, after doing that I felt a little better so I jumped on the elliptical for 21 minutes. My stomach was still a bit of a bother so it was probably a good idea to stay home, I'm still feeling yucky but I am hoping I will get better as the day goes on. I can't figure out why I keep having problems with my stomach and bowels, I must be fighting some kind of bug cuz the last 10 days have not pleasant! Oh well, at least I was able to get something done this morning! Average pace was 9:30.  First day of school for the kids today, where did the summer go!

See ya tomorrow.

Kayano Black & Lime Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.630.000.000.006.63

I ran to the top of Harry's Hill this morning and then came back the same way, pace going up was sub 10 minute mile which is a pretty good pace for me going up that darn thing! 12 to 15 percent grade, very steep! I took it easy on the way down but when I got near the bottom I tried to keep my legs turning over fast and I had some sub 8 minute miles in there, 7:50 (half down and half flat), 7:41 (flat)... I would have like to see those more in the 7:30 range but my legs were not real strong today, but I did feel pretty strong going up Harry's which was good. After the run I did my lower body weight training and some stretching. Now its of to Delta to meet with a farm that I have insured out there, should be a fun ride...

See ya tomorrow

Kayano Black & Lime Miles: 6.63
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

I ran out to mini GU Corner and then back to the house, I kept the pace easy and then I tacked on another mile when I returned back to the house to round out the seven miles. My average pace was 8:50 with my HR average at 138, total time was at 1:02:05, just a nice easy recovery run... I might try a 3 to 4 mile tempo tomorrow and see how I do, but that will depend on how I'm feeling. After the run I did my standard upper body weight training and then some push-ups, a really good workout this morning and I am pleased with how it went.

See ya tomorrow.

Kayano Black & Lime Miles: 7.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.003.000.000.007.10

I ran out towards Mini GU corner and I wasn't feeling the greatest but decided to try  3, 3  mile repeats, with a real small rest in between each one. I did a 2 mile warm up and then I ran my first mile which is a slight downhill and I had a tailwind, 7:14(HR153), 2- 7:20(157) this one was a slight uphill with a headwind, 3- 7:10(160) and this was half downhill with a tailwind and then half uphill with a headwind... I didn't feel real great on the second one but I did feel a little bit stronger on the third one, after those I ran a 2 mile cool down at a real easy pace, average pace for the whole run was 8:14 with my HR average at 147, total time was 58:23. I feel pretty good about the effort and I wasn't real into it this morning but I guess it was mind over body, or something like that... I will do a small 3 mile jog tomorrow just top shake the legs out for the Saturday long run, I might run the onion days 10k over Labor Day but I haven't quite decided yet.

See ya tomorrow.

Kayano Black & Lime Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.100.000.000.000.0018.10

I ran out to GU Corner only to find that the cooler wasn't there and then I panicked cuz I didn't have any water with me but I headed down into the river bottoms and then headed back to the house... I knew where some water was a bout 2 miles from my house so I headed to there and was able to get a drink, after the drink I decided to run pretty little hill and then get another drink and then just run by my house where I knew I could get a drink. I then headed out towards Payson to tack on a couple more miles and I ran into Chad and Pat and Jason they had run down Payson canyon so I hooked up with them and ran a few and I was able to get a cool drink about a mile from my house and it was oh so good! It was fun running with them, they are good guys and they really pulled me along those last few miles. My Average pace for the run was 8:36 and total time was 2:35:15 with a average HR of 143, I started out at about a nine minute pace and then I got stronger on the last half of the run which felt good. I probably averaged a sub 8:30 pace on the last half which is a good sign and I felt like accomplished something good today, I felt like I could have kept going! I am hopeful that I can keep this up all the way to SG, and I think I will have a good race! I'm getting in some quality long runs right now.

See ya Monday.

Kayano Black & Lime Miles: 18.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.203.000.000.000.007.20

First run of the week! I have had  two real early appontments for work that I couldn't get out of and then I had no time in the afternoon cuz of family stuff so I am glad that I was able to get a run in today... I headed out to wards Payson Park but I didn't extend down into the park, but I decided on the way back that I would do a 3 mile progression and here's how it went. Mile one was half up hill and half down hill 8:10(143), mile 2 was flat 7:35(155) , mile 3 was flat 8:02(154)  I finished strong but I was lazy through the first 3 quarters of the mile so I'm a little disappointed on that last one. After that I ran out to the stake center and then back home for a one mile cool down. After the run I did my upper body weight training and then some push-ups, I'm glad I was able to get something done today its been a frustrating week! I shouldn't have any problem the rest of the week though.

A big day today my stepson Mason is taking out his endowment tonight, its pretty amazing and it will be a good night. He leaves for his mission the end of October so its really coming fast!

See ya tomorrow.

Kayano Black & Lime Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
149.698.633.000.004.00165.32
Kayano 17 New Miles: 68.68Kayano 17 Green/White Miles: 26.36Kayano Black & Lime Miles: 70.28
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