| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.52 | 6.00 | 0.00 | 0.00 | 0.00 | 27.52 |
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| Asic 2130 Red Miles: 16.32 | Asic Nimbus 10 Miles: 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.16 | 0.00 | 0.00 | 0.00 | 0.00 | 5.16 |
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It was minus 3 outside this morning so needless to say I ran in doors on the old treadmill;-) I call it virtual treadmill running, I basically visualize the route I would have run and then tailor the treadmill workout to reflect that... I also did 3 quarter mile pickups at a 7:30 pace and did a .15 at a 6:40 pace, the rest of the run was done really easy. My average pace was 9:18, total time was 48:00, I was able to push my heart rate in to the 165-170 range so that was killer! I am finally feeling better from the flu that I caught over the weekend, I was going to try and run on Saturday but I was still feeling lousy so I took the day off... I finished up with my standard upper body workout on the Bowflex and then some push-ups.
I will not run outside if it gets below 20 degrees anymore its just to hard on the old body and I just don't have it in my anymore, but it won't hurt to run on the treadmill a few times hear and there, just to break up the monotony... |
| Asic 2130 Red Miles: 5.16 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.04 | 0.00 | 0.00 | 0.00 | 0.00 | 5.04 |
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This was a morning that I should have stayed inside on the treadmill! The temperature was fine but the roads were slick and slushy and almost impossible! My average pace was 9:49 with my heart rate average at 143, total time was 49:30... My legs got a good workout thats for sure! I felt like I was standing still in some spots, like I was stuck in quicksand. When I got home I shoveled the walks again and then I came in and stretched and and did my core workout and then ended with some push-ups. My son Ethan loves to shovel the snow so I wanted to surprise him because he has been working so hard keeping everything cleared, he's such a good kid and hard worker I don't know what I would do without him!
See ya tomorrow. |
| Asic Nimbus 10 Miles: 5.04 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.66 | 0.00 | 0.00 | 0.00 | 0.00 | 4.66 |
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My legs were so trashed this morning, I feel like I have just run a race or something and I have dead leg syndrome! I think the extra effort in the snow really gave my legs a workout, I mean they are beat! Because of the lifeless legs I bypassed Loafer this morning and just kept it easy and headed out towards Payson via Salem canal road, at least the roads were a little better this morning so that was good... Average pace was 9:18 with my heart rate average at 139, total time 43:21 like I said slow and easy. My groin was giving me problems again, nothing like it was last year but I can feel it, it must of been from yesterday and the uneven roads and footing I hope I didn't re-injure it! If I did, I'm going to scream out loud they might even hear me as far as Nephi;-D
I almost forgot, at 7:50 am January 7, 1998 my son Ethan was born it was one of the happiest days of my life! He just turned 11 years old 4 minutes ago, he is such a cool dude, I don't know what I would do with out him!
HAPPY BIRTHDAY SON!
See ya tomorrow. |
| Asic 2130 Red Miles: 4.66 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running so far today, I'm just to busy! I might try and run later today if I get a minute but we will have to see, if I do I will update then...
See ya. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.16 | 2.00 | 0.00 | 0.00 | 0.00 | 6.16 |
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I woke up to snow this morning so I went down stairs on the treadmill, after running in the snow on Tuesday and straining my foot again I decided on snow days that I would run in doors, I just can't chance an injury! I did a mile warm up and then I ran 3 quarter mile pickups at a 8:30 pace and then 3 at 7:30 pace alternating with each pick up; explanation goes like this 1st quarter at 8:30 pace and then the 2nd at a 7:30 pace and then do a rest at 9:30 pace I ran 3 sets of these and then I cooled down for a mile. One of the quarter miles I did at an 5% incline simulating my route out to payson as if I ran it outside.
I then finished up with my upper body weight training on the BowFlex and some push-ups...
See ay tomorrow. |
| Asic Nimbus 10 Miles: 6.16 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 4.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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I ran out towards pretty little hill and had a pretty brisk pace, at least for me, and it was alittle bit nippy... I felt good this morning so I wanted to do an up beat tempo run although it was alittle off that. I had 4 miles that I would say were tinman tempo pace and those were as follows; 8:10(hr152) slightly up hill, 8:13(153), 7:53(158), 8:07(152). I was pretty please with these but I'm still not where I was before my injury, my goal is to get all of these in the 7:15 to 7:30 range, I would be happy with that... The other two miles were under 8:30 pace but I am counting those for an easy pace effort, the last half mile was nice and slow cool down at an 9:15 pace. I had to cut my run alittle short as my son Ethan had a basketball game at 8:00am, I might try and put a few miles in on the the treadmill later tonight if I have time, if I do I will post the run then... Now I'm off to my daughter Sophie's Basketball game, we've had a full sleight this morning!
Time 54:08/8:20 ave.
See ya later. |
| Asic 2130 Red Miles: 6.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.52 | 6.00 | 0.00 | 0.00 | 0.00 | 27.52 |
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| Asic 2130 Red Miles: 16.32 | Asic Nimbus 10 Miles: 11.20 |
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