"A Hefty Hunk Of Steamin Junk"

Week starting Mar 25, 2007

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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: 21.65 Month: 83.28 Year: 280.37
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 181.68
Nimbus 25 Blue New Lifetime Miles: 77.25
Nimbus 26 Dark Blue Lifetime Miles: 65.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.115.004.000.000.0035.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.002.000.000.004.00

Another beautiful day for a run, what a mourning. I did some more hill work this mourning, I really tryed to kick it up some of these hills and keep my pace clicking and I must of did it because my last mile my legs where really burning. My splits went as follows; 8:48(141), 8:29(139), 841(144) with a steep hill, 7:57(152) down hill and then steep up hill, 8:21(142) down and up hill, 8:39(145) slight up hill and then down, 7:50(149) flat, 9:13(140) cool down on total flat,  legs where pretty much done. Total time was 1:07:53 with an average pace of 8:29 and my average heart rate was at 143. Tomorrow will be a recovery run on mostly flat terrain and taking it easy. My goal is to do about the same mileage as last week with an added mile towards the end on Saturday and if the weather is good. We are suppose to get a couple of days of bad and colder weather, but we will see.

See ya tomorrow.

 

Wave Nirvana3

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.010.000.000.000.008.01

A nice easy recovery run this mourning. My goal today was to keep my pace pretty even and not go to slow or to fast, and I think I accomplished that. My splits went as follows; 8:46(133), 8:42(138), 8:51(135), 8:44(141), 8:47(131), 8:56(135), 8:37(141), 8:20(142).I felt pretty good through the whole run, and I had alittle at the end because I was able to kind of pick up the pace and it was still comfortable, I didn't feel like I was pushing extra hard. My total time was 1:09:49 with an average pace of 8:43 and my average Heart Rate was 136.

I also did 20 minutes of core training and leg strength training, I hope the weather isn't to bad in the mourning I am just getting into a pretty good groove and I don't want to lose it. We will see what tomorrow will bring.

 

Asic 2120

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.021.000.000.000.004.02

It was snowing this mourning, ah spring in utah you never know what your going to get. Snowed for most of my run, but it was comfortable. My feet got alittle wet but not bad, my splits and Heart Rate went as follows; 8:33(138), 8:01(149), 8:48(145), 8:53(145), 8:36(140), 8:27(145), 8:41(143), 8:26(148). My total time was 1:08:32 with an average pace of 8:33 and my Heart Rate was a steady 144. Mile 5 had a pretty good hill in it and I was proud of the split on that mile, I wasn't pushing it just trying to stay steady. My legs where a little sluggish from the strength training I did on them yesterday, it was either that or my Kayano 13's are feeling like bricks on my feet. Tomorrow will be mostly run on flat terrian and trying to work on my speed, that is depending on how my legs are feeling.

No strength training today.

Kayano 13

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.080.000.000.000.008.08

I slept in this mourning so I ran in the afternoon. My legs were sluggish to say the least. My total time was 1:09:30 with an average pace of  8:37 average heart rate was 146 it peaked at 160 which happened when I was going up a little hill on mile 6. I am sure that my legs will feel alot sluggish in the mourning because of the short turn around but I will take it easy and make the best of it. My splits went as follows; 8:22, 8:39, 8:31, 8:30, 8:30, 8:32, 8:54, 8:49, I went a little slower on the last two for a cool down, my legs were tried.

 

Wave Nirvana 3

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.004.002.000.000.0011.00

I took yesterday off, mainly to see how I would do without running on friday, and I felt really good with the extra day of rest. I think I might take Friday and do a smaller run like 4 to 5 miles and see how I do. I feel like with 6 day's of  hard miles I feel like I am over training, at least my body feels that way. I am going to increase my Saturday run by a mile each week until I hit 15 miles and then see how my body does. My splits went as follows; 8:16(143), 8:15(145), 8:02(146), 7:57(153), 7:35(153), 7:36(157), 7:51(156), 8:25(153), 8:28(152), 8:21(151), 8:32(149).  Total time was 1:30:16 my average pace was 8:08 and my average Heart Rate was 150. I felt like I was in control and I had good rythum throughout the whole run,  it was a good workout.

Asics 2120

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.115.004.000.000.0035.11
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