| Location: Lake Havasu City,AZ, Member Since: Sep 29, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 23 marathons
6 Bostons (2007-2011, 2017)
3 Half Ironmans
2 Ironmans
3 50 Milers
1 Grand Canyon Rim to Rim to Rim
Marathon PR:
2:59:00 St. George 2008
2:58:03 Boston 2010
1/2 Marathon PR:
1:25:41 Havasu Half 2009
1:24:09 Painter's St.George 2010
Half Ironman PR:
5:25:02 HITS Havasu 2014
5K PR:
18:23 LHC Turkey Trot 2014
18:22 LHC Turkey Trot 2017
50 mile PR:
7:56:14 Avalon50 2016 Short-Term Running Goals: Break 3 hours again
Doing it a Boston would be sweet!
It was sweet!
UPCOMING RACES
Long-Term Running Goals: Have fun!
Personal: Married
4 kids
Optometrist
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 96.00 | 8.00 | 0.00 | 9.00 | 0.00 | 113.00 |
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| SpeedStar 4 Miles: 23.00 | HyperSpeed3 Miles: 12.00 | SpeedStar 2 #2 Miles: 19.00 | Nike Free Miles: 24.00 | Addistar Ride2 Miles: 30.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| After a good week of running up in Flagstaff, I had a cold last week that kept me from running. Today I started my 2012 running. I have 14 weeks until the Havasu Half and 22 weeks until UVM and I plan on focusing on those two races for the first half of the year by building milage the right way and hopefully getting back to my Boston 2010 shape without getting injured. 5 easy hilly miles, 38:45 | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Track Night I ran with Jim. He is also coming off a week of not running due to having a bad cold so we decided to keep it easy and do 8 x 400m with 200m jog recovery: 1:18, 1:21, 1:20, 1:19, 1:18, 1:19, 1:21, 1:17. Jeff was there, but his marathon (Phoenix, Rock and Roll) is this weekend so he just did some a couple easy miles. I think he will do great and will be very surprised if he doesn't easily break 3 hours in his debut marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| core work and a some jump roping | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy hilly miles, 38:08
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| SpeedStar 2 #2 Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM 1% incline 1 miles at 8:00 2 miles at goal marathon pace 6:30 2 miles at 8:00 Wow goal marathon pace is still a distant goal. Good thing I have 22 weeks to get there. It was more like a short tempo run effort this morning. 10 minutes on this new machine at the gym that is like an elliptical but allows more freedom of how you move your feet so you can move them in a running motion or a stair motion or an elliptical motion. I tried to do it was a running motion and it was a bit awkward at first but I got the hang of it. I could see that being a great exercise if one is nursing an injury.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I ran with the running club this morning. It was a beautiful morning. Everyone was doing 30 minutes out then turn around and run back. Jim and I ran together. Right when we hit mile 5 he sped up and I told him I'd see him back at the start. I ended up running 8 miles in 59:40. He was a good minute or 2 ahead of me. |
| Addistar Ride2 Miles: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy hilly miles on a windy but warm morning-- 54 degrees. 38:00
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| Track night I ran with Jim only tonight. Jeff completed his first marathon on Sunday so was out of commission. Unfortunately Jeff had a tough debut marathon. All his training indicated he would go sub 3 easy, but that first time out is always a learning experience and he ran a 3:13 not BQing which was his primary goal. Still, I think that was a great time for a first marathon. Anyways back to track night. 1 mile warm up 4 x 800 m with 400 m recovery jogs (2:51, 2:50, 2:51, 2:52) We were going to do 6 x 800 but Jim started falling off the pace during the 3rd 800 and really struggled on the fourth, so we decided to call it a night. 3 mile cool down (last 2 by myself at a faster than normal cool down pace averaging around 7 minutes.) Total: 7 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Core work and jump rope | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 easy hilly miles on a gorgeous (no wind) morning. This weekend is the hot air balloon festival and a lot of the balloon people are getting a head start. It is beautiful to see all the balloons over the glassy lake with the sun coming up. Today was one of those days were I could tell I was running at a decent clip, but it felt really easy. These are the days that make me love running. 5 miles 36:17
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM 1% incline 1 mile warm up 7:30 3 miles mp 6:30 2 miles cool down 7:30 This weeks 3 mp miles felt a million times easier than last weeks 2 mp miles. I gives me hope that I'll be able to get to my goal by June.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| The running club was supposed to meet to run around the island this morning and watch the hot air balloon festival. I ran 3 miles to the meeting spot and we ran around the island. Unfortunately it was too windy for the balloons today though so we didn't get to see them this morning. The last two mornings it has been fun to see them though. The run with the club was 6 miles. At 9 miles I had averaged 7:29. We stopped and chatted for 10 to 15 minutes waiting for everyone to finish, then I ran the 3 miles home nice and slow since my legs had tightened up a bit standing around. Total run 12 miles 1:33:00 |
| Addistar Ride2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I swam laps for the first time in a few years this morning. I have a friend, Blake, who is trying to get me to do the local triathlon in March so I figured I ought to get in some swimming and see if I'm up to it. For the first morning of swimming I thought it went well. Did 18 laps (900m). After swimming I went for an easy run along the lake over to the island and around it then back. 7 flat easy miles, 54:06 I think I will only swim once a week and bike once a week in prep for the tri, because my real goals are running goal and the tri is just a little diversion.
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| SpeedStar 2 #2 Miles: 7.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Track NIght 1 mile warm up 2 x 1 mile with 800 m recovery: Jim said we were going to do the mile repeats at half marathon pace around 6:20 to 6:30. It was really windy so he was going to take the lead for the first 2 laps then I would take over for the second two laps. On the first mile he hit the halfway mark at 3:01 and the second at 3:00. I just kept a steady effort so we ran the two miles in 6:04 then 5:59. I was feeling good and wanted to do a third. Jim didn't. Erika was doing her mile repeats with us as well, but was doing them in just over 7 min pace, and she wanted to do a third, so I told her I would pace her through her third mile and break the wind for her. Mile 3- 6:44 Erika was working pretty hard, but she was excited to have run so fast. Cool down 1 mile
Total run 6 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Warmed up with a 5 minute jump rope then core work | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy hilly miles. My legs were a bit sore from the core work I did yesterday, but I kept my effort easy today. 7 miles 54:33
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM 1% incline 1 mile warmup 7:30 4 miles mp 6:30 1 mile cool down 7:30 Total: 6 miles 41:00 Marathon pace is starting to feel easier. Good thing since I still have 22.2 more miles to get ready for. After running I did rode hard on the stationary bike for one hour. I can tell my glutes are going to be sore after that ride. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on a very, very windy day. It was great as long as I was running with the wind. Not so great in the other direction. AP 7:42 |
| Addistar Ride2 Miles: 10.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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5 x 5 laps swimming for a total of 1250m
7 mile easy run after swimming at AP 7:24
I really like how smooth and easy my running feels after swimming. I guess it gets the body warmed up nicely and ready to run. |
| SpeedStar 2 #2 Miles: 7.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Track night Unfortunately no one else was there and over the past few months I've learned that track work is way easier and more fun with running buddies. I determined to get it done and do my best though. 1 mile warm up 3 x 1 mile with 800 m recovery jogs: 5:51, 5:53, 5:59 1 mile cool down I was a bit disappointed that I slowed on each of the repeats, but I did run the first one faster than I meant to so I guess it's ok. I was planning on doing them all at 6:00. | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 96.00 | 8.00 | 0.00 | 9.00 | 0.00 | 113.00 |
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| SpeedStar 4 Miles: 23.00 | HyperSpeed3 Miles: 12.00 | SpeedStar 2 #2 Miles: 19.00 | Nike Free Miles: 24.00 | Addistar Ride2 Miles: 30.00 |
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