"A Hefty Hunk Of Steamin Junk"

Week starting Mar 11, 2007

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Member Since:

May 06, 2006



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:

 2022: I'd like to just run more overall. I want to feel stronger than I have as of late.

Long-Term Running Goals:

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


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: 13.50 Month: 112.29 Year: 276.92
Nimbus 22 Blue Lifetime Miles: 150.92
Nimbus 22 Grey Light Show Lifetime Miles: 183.78
Hoka Bondi 7 Grey Lifetime Miles: 70.64
Asics 22 Gray Lite Show #2 Lifetime Miles: 71.36
Nimbus 23 Blue Lifetime Miles: 158.22
Nimbus 24 Blue Lifetime Miles: 218.40
Nimbus 24 White Lifetime Miles: 207.26
Cumulus 23 Lifetime Miles: 154.08
Nimbus 24 Gray Lifetime Miles: 216.77
Nimbus 24 White-Blue Lifetime Miles: 64.78
Nimbus 24 Dark Blue Lifetime Miles: 98.97
Kayano 29 Red/Blue Lifetime Miles: 70.83
Asic Nimbus 25 Light Blue Lifetime Miles: 45.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

I felt really good today so I decided to push it.  My goal was to do 3 miles under eight minutes and with one of those under seven minutes. My splits went as follows; 8:10, 6:57, 8:39 (very steep hill) 7:13, 8:11, 7:17, 7:57.  My total time for the seven miles was a new personal best, 54:29 with an avereage pace of 7:47 which is about ten seconds off my marathon goal pace. My average HR was 1:53 with a max of 166,  I will do a recovery run tomorrow and then I hope to do another tempo workout later in the week with some hill work. I am really happy with today's run my goal is to get my splits so they are all below eight minutes sometime in the future, I am slowly working towards that.


See ya tomorrow.



Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

My legs were wiped out today. I had such a great workout yesterday but today I could not get my legs to cooperate, and its not like thier stiff or anything just really fatigued. My average pace was a 9:24 per mile, but I had one that was 10:12, it feels like I have hit the wall but to walk around I wouldn't know it because I feel fine that way, this is just wierd. Can someone explain this to me because it is frustrating. I don't know if I am hydrating enough or what, yesterday was a hard workout and I understand that today was a recovery run but it felt worse than a recovery run, should I be concerned. No strength training today as I was wiped out.


See ya tomorrow.

Wave Rider 3

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

I took a couple of days off to recharge my running batteries and to gain some perspective. I felt really good this mourning my legs felt good and strong so I decided to go with a speed workout and see what they will do. My splits went as follows; 8:13, 8:13, 7:17, 7:57, 8:42, 8:00, 8:20. My average pace was 8:06 with a total time of 56:47. My last mile felt comfortable and in control, it was a cool down and it felt easy. The middle miles felt in control but I tryed not to push it to hard on these, just enough to get my heart rate up which peaked out at around 163. My legs felt alittle heavy towards the end, but they felt like they had strength in them still, so that is a good sign.

My average Heart Rate was 1:48 and I did some core strength training with 70 push-ups and 200 crunches all down in sets. My goal tomorrow will be to do a longer run of 10 miles or more, but I will have to see how my legs feel and go from there.


See ya tomorrow.

wave rider3

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

What a beautiful day for a run, today was a recovery run so I tried to take it easy on Sasha's advise and try and hold it around a nine minute mile. It was perfect this mourning, ran in shorts and it was comfortable. I decided to try a longer run today since I haven't run a double digit run for awhile.  I started out nice and easy just trying to get loosened up. The course I went on today is a fun one, it has lots of little hills and ups and downs in it. The last two miles I worked on mechanics and my stride, I tried to just get everthing working together and I was surprised to see how easy it was. I thought I was tired but the last two splits were the fastest with hardly any effort, I don't do enough of that, working on my form to get maximum use from forming a rythum that seems effortless. My splits went as follows; 8:55, 9:00, 8:47, 8:54, 8:59, 8:44, 8:52, 8:52, 8:10, 8:17. Total time was 1:27:38 with an average pace of 8:46. I also walked 18 holes of golf at hobblecreek golf course today in Springville, and it is pretty hilly, so between that and my run I had a good productive workout.

Heart rate average;142


See ya on Monday

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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