"A Hefty Hunk Of Steamin Junk"

Week starting Jan 31, 2010

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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.

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Miles:This week: 0.00 Month: 54.80 Year: 110.83
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 133.07
Nimbus 25 Blue New Lifetime Miles: 18.40
Nimbus 26 Dark Blue Lifetime Miles: 14.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.655.000.000.009.2040.85
Kayano 16 Blue Miles: 31.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

Another beautiful afternoon run, shorts and a long sleeve shirt, it was simply priceless. I ran out to Payson via canal road and extended up the little hill, I didn't push it though. Average pace was 8:38 with my HR at 147, total time was 44:33. I found out that my shoes and the way that they were laced were giving me the problems with my foot, I re-laced them and then it seemed to help, it is a little sore still but tolerable;-) I ran 3-100 meter strides, the pace was very difficult but I didn't really see what the actual pace was. After the run I jumped on the elliptical and did my usual for a Monday, 10 minute warm up and then 20 minutes on the Contenders course for a total of 30 minutes, the effort was up beat and it felt pretty good. I finished the day with some strength training on my upper body and some push-ups, I hope to get my workouts done in the morning from here on out, that is if I can get my lazy butt out of bed!!!

See ya tomorrow.

Kayano 16 Blue Miles: 5.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.002.007.15

I was finally able to get my lazy butt out of bed for a change, it felt pretty darn good! I headed out towards mini GU corner and just as I crossed woodland hills drive I got my doors blown off by Tyler and Michelle, they were flying! It was good to see them and talk to them I've missed that in the mornings, but it has been nice running in the afternoons but my goal now is to run mornings from here on out. I kept the pace real easy as I was tired still from the workout yesterday afternoon but I was surpirsed at how well my legs did considering the short turn around for recovery. My average pace was 9:00 with my HR average at 142, total time was 46:10, I know its slow but I need to take advantage of the recovery days;-) I finished up with 20 minutes on the elliptical at a moderate pace, no resistance, the average RPM was at 90 so pretty much up beat. I finished up with the usual strecthing routine and then some ab work, I feel pretty good about today... I hope it continues:-)

See ya tomorrow.

 

Kayano 16 Blue Miles: 5.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

I had a real ruff night last night and I only got 2 or 3 hours of sleep so needless to say I didn't  get up and do my run this morning, but I was able to get it done after work... I ran up past Mount loafer school and up loafer canyon road and then once I got to the stop sign I headed towards the mailboxes but I stopped a half mile short. At the stop sign there is a 100 meter hill that is pretty steep and I decided to do some hill repeats, I did 3 hill repeats and my legs felt pretty good, pace was below 7:50 so it was pretty up-beat and I felt like I could have done more but I didn't. I then just cruised home at an easy pace and tried not to push the downhill parts, average pace was 9:03 with my HR average at 149 total time was 45:58. After the run I jumped on the elliptical and did the Contenders Course, 20 minutes, and then I cooled down for 10 minutes after that I did my strength training on my upper body and then finished with some push-ups.  I feel pretty good about today and even though I was a little tired I was able to get it done and that's a good thing, Hopefully I'll be able to get it done in the morning tomorrow, here's to better sleep tonight;-)

 

See ya tomorrow.

Kayano 16 Blue Miles: 5.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.001.207.30

I ran out towards Mini GU corner, but stopped short, and then headed back to the house after that I did a mile loop around my house. I jumped on the elliptical for a 12 minute cool down and then did some ab work for a few minutes. I do know one thing I need to do the elliptical every day just to keep things loose, I strteched after my run and it was no fun I usually stetch after the elliptical and I am alot more loose after I do that than when I run, so I plan on doing that at least a little each day I'll do anything to stay loose. Average pace for the run was nice and slow 9:04 total time was 55:30, HR average was 144... I have to say everything is feeling good so I am hoping that I am finally getting healthy again, knock on wood;-)

See ya tomorrow.

Kayano 16 Blue Miles: 6.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.105.000.000.000.0010.10

My goal today was to go all the way out to GU corner and back and then if I felt good enough I wanted to tack on a couple more miles around my house for a total of 10 miles, but that would all depend on how the legs were feeling. I also wanted the pace to be up beat but not to over bearing. I started with a progression run 8:33, 8:24, 7:44, I then took it easy from there to GU corner 8:44. On the way back I just wanted to keep the pace up beat, I know this isn't blazing speed but its a start in the right direction, 8:16, 8:28, 8:24, 8:18 this one felt really good for some reason, 8:04 feeling good, 8:10 was staring to feel it a little bit but still pleased;-) My legs felt strong for the whole run, just a little tired on the last mile but still good. I'm real excited and I hope I can continue to get my speed back and get these all down to the low 7 minute miles, but I think I'm on the right track.

 

Average pace was 8:19 total time was 1:23:39 Average HR was at 155, My lungs need to catch up with my legs, but I really feel good about today, I know its not fast but it is coming along.

See ya Monday.

Kayano 16 Blue Miles: 10.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.655.000.000.009.2040.85
Kayano 16 Blue Miles: 31.65
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