"A Hefty Hunk Of Steamin Junk"

Week starting Jul 04, 2010

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
2006200720082009201020112012201320142015201620172018201920202021202220232024
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:

 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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 110.17 Year: 718.22
Nimbus 25 Blue New Lifetime Miles: 174.36
Nimbus 26 Dark Blue Lifetime Miles: 174.25
Nimbus 26 Grey Lifetime Miles: 122.46
Cumulus 26 Lifetime Miles: 21.60
Nimbus 26 Sandstone Lifetime Miles: 26.75
Nimbus 26 Blue Red Stripe Lifetime Miles: 38.77
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.652.000.000.0024.5036.15
Kayano 16 Red Miles: 30.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

I slaved through the elliptical for 70 minutes and its all I could do to get through it!!! I started out with 10  minute warm up and then I did some interval training. Five minutes with the RPM above 100 and then 5 minutes at an easier pace around 90 RPM, after that I did the program number 2 which is resistance up to 7 and then it backs back down. After the program I cooled down for another 10 minutes, I finished up with some strength training on my upper body. I don't know if I can keep this up mentally, its just so hard spending that much time on that darn thing, oh well I guess I will just do the best that I can.

See ya later.

Kayano 16 Red Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.250.000.000.004.006.25

I worked out after work and I started with the elliptical, 10 minute warm-up and then I jumped on the treadmill for a mile at a very easy pace. After that I jumped back on the elliptical and did the contenders course which is 20 minutes and resistance to 5, after that I  cooled down for another 10 minutes and then I finished up with another 1.25 miles on the treadmill at a 9:15 pace. The achillies felt okay, just a little niggle of pain and I am praying that I can do a little running with the cross training, I felt like a runner agin for a few miles even though it was slow. Now its off to Ice my foot, it smarts let me tell ya.

See ya tomorrow.

Kayano 16 Red Miles: 6.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.004.007.25

I decided that I had to get outside this morning so I headed out towards Payson via canal road, my achillies was a little sore at the beginning but then after about a half mile it seemed to get better. I could still feel it but it was not to bad and the pace was respectable at 8:25 average so not to bad.  After the run I came home and jumped on the elliptical and started with a 10 minute warm-up and then did the contenders course again, with resistance up to 5 and then I cooled down for another 10 minutes for a total of 40 minutes. I then finished up with my standard upper body weight training and some push-ups and some stretching... I hope I can run outside tomorrow too, it felt soooo good it gave me an energy boost thats for sure!

See ya tomorrow.

Kayano 16 Red Miles: 7.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.505.50

I walked 18 holes of golf at Hobble Creek and packed my clubs too, it was a pretty good workout the golf sucked though, 1 under on the front and then 7 over on the back 9, pretty pathedic I know.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.152.000.000.004.0010.15

I got out a little late this morning, my goal was to run out to mini GU corner if my foot would allow me to and it started out to be a little sore but by mile 2 the soreness was gone so that was pretty cool;) I decided to see how fast I could go and not aggrevate it so here are my splits, 8:26 warm up, 8:22, 8:10, 7:30, then I cooled down for 2 miles 8:33, 8:27, total time was 50:34 with an average pace of 8:15. It felt pretty darn good so maybe next week I'll move up to four's and then 8 miles on Saturday and see how it goes. I finished up with 40 minutes on the elliptical, I ran the contenders course and then cooled down for 10 minutes, I tried not to push the elliptical just keep it nice and steady. After that I did my upper body workout and then some push-ups.

See ya Monday.

Kayano 16 Red Miles: 10.15
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.652.000.000.0024.5036.15
Kayano 16 Red Miles: 30.65
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: