"A Hefty Hunk Of Steamin Junk"

Week starting Jan 04, 2009

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesClay's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20062007200820092010201120122013201420152016201720182019202020212022
15% off for Fast Running Blog members at St. George Running Center!

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:

Get more consistent like I was 5 to 6 years ago. 2020 I'd like to just run more overall.

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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 60.65 Year: 60.65
Nimbus 22 Blue Lifetime Miles: 194.50
Nimbus 22 Grey & Black Lifetime Miles: 156.40
Nimbus 22 Red 7 Black Lifetime Miles: 182.45
GT2009 Lifetime Miles: 227.89
Nimbus 23 Blue/Grey Lifetime Miles: 229.00
Nimbus 22 Blue Lifetime Miles: 150.92
Asic 2000-8 Blue Lifetime Miles: 7.25
Nimbus 22 Grey Light Show Lifetime Miles: 177.28
Hoka Bondi 7 Grey Lifetime Miles: 70.64
Asics 22 Gray Lite Show #2 Lifetime Miles: 58.06
Nimbus 23 Blue Lifetime Miles: 22.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.526.000.000.000.0027.52
Asic 2130 Red Miles: 16.32Asic Nimbus 10 Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.040.000.000.000.005.04

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.660.000.000.000.004.66

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.162.000.000.000.006.16

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.504.000.000.000.006.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.526.000.000.000.0027.52
Asic 2130 Red Miles: 16.32Asic Nimbus 10 Miles: 11.20
Debt Reduction Calculator
Featured Announcements