| 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 | | 99.50 | 18.00 | 16.00 | 0.00 | 0.00 | 133.50 |
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| Brooks Ghost 5 Miles: 26.50 | Reebok Reelflex Miles: 18.00 | Sketchers R (7/26/13) Miles: 14.00 | Brooks PureConnect Miles: 28.00 | Asics Tarther Miles: 33.00 | Asics DS Racer Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 easy miles
I was going to go 3 but around 2.5 I could feel my calf starting to do the thing it does right before I damage it, so I stopped and walked home the last half mile. I feel some very mild tightness in it now, but nothing like it feels when it completely strains itself.
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| Brooks Ghost 5 Miles: 2.50 |
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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 |
| 40 minutes running intervals on the stairmill.
My calf is still a tiny bit irritated this morning, but it didn't bother me running the stairs.
| | Comments(1) |
| | 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 |
| 45 minute speed intervals on stairmill
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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 |
| 60 minutes speed intervals on stair mill.
So I ran stair intervals for 3 hours and 15 minutes this week. I really like how I feel after running them. It is the same feeling I get after a good run. Hopefully running the stairs will be good enough to get me ready for the marathon at least until my calf starts behaving. My calf has felt perfect the last few days, so I will try a run again tomorrow.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on TM at 2% incline, 8:00/mile
32 minutes arc trainer
I ran without any calf complications. Yea! Lets see how it feel tomorrow.
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| Reebok Reelflex Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile on TM at 1% incline-- 8:00, just to see how my calf was after last nights run. No discomfort this morning. :)
30 minutes speed intervals on Stair Mill
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| Brooks Ghost 5 Miles: 1.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM 1.5% incline
6 miles first at 8 min/mile and then increased 0.1 mph each mile so the last mile was at 7:30 min/mile.
No calf issues!
I finally felt like a runner again tonight for the first time since I injured my calf the day before Thanksgiving.
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| Sketchers R (7/26/13) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 20 minutes speed intervals on the arc trainer
14 minutes speed intervals on the stair mill.
2 miles TM 1% incline at 8 min miles
Feeling good. Trying to build my running back up so I'm continuting to supplement with cross training.
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| Brooks Ghost 5 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 30 minutes running the stairmill- 1 minute walking/ 1 minute running
2 miles on TM 1% incline 8 min/mile
Tomorrow I will try a longer run for the true test of my calf.
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| Reebok Reelflex Miles: 2.00 |
| | 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 hilly run through SARA park. AP 7:19
I didn't plan on running that fast. I was just running what felt comfortable and it turned out that way. The good news is I finished the 10 mile run without my calf acting up.
I now have 7 weeks to train for my marathon. My cross training has obviously helped maintain my cardiovascular fitness or I wouldn't have been able to do 10 miles that fast today, but how do I get my legs ready for the 26.2 mile pounding in such a short time?
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| Brooks PureConnect Miles: 10.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| TM 1 % incline
1 mile warm up 8:00
4 x1 mile 6:40 with 1/4 mile recovery
1 mile cool down 8:00
Felt good.
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| Asics Tarther Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 30 minutes speed intervals on stairmill
3 mile cool down TM 1% incline
Calf still feeling good
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| Brooks Ghost 5 Miles: 3.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 30 minute speed intervals on arc trainer
3 mile cool down run TM 1% incline 8m/m
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| Brooks Ghost 5 Miles: 3.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm up 8:00
3 x 2 miles 6:50 with 1/4 mile recovery
10 minute arc trainer cool down
Total run 8 miles
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| Sketchers R (7/26/13) Miles: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 30 minutes speed intervals on stair mill.
3 mile cool down on TM 1% @ 8:00
Feeling good. Excited for a long run tomorrow.
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| Brooks Ghost 5 Miles: 3.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| For some reason the shoe manager is not letting me add my new shoes I tried out today. I got a new pair of Asics DS Racers. I wanted something light that still had some stability and a bit of a heel lift. They seemed to work well. I could tell I had a little more stability control with them, but the weren't as cushiony as my Sketchers and the toe box was a little smaller than I like. Overall I give them a B. I wish I could get my hands on another pair of Asics Tarthers, but they only sell them in Japan and Europe.
Anyways, I did 14 miles today, AP 7:35.
That was my first that far since the Phoenix Marathon last March. My legs seemed to hold up pretty well. I got a little worried that my calf was tightening up with a few miles to go, so I backed off the pace the last few miles. Maybe it was just my imagination, but I figured, better safe than sorry.
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| Asics DS Racer Miles: 14.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| TM 1% incline
1 mile warm up 8:00
4 x 1.5 miles 6:40 with 0.5 mile recovery
Total 9 miles
Felt pretty good throughout.
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| Brooks PureConnect Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I was tired this morning after last night's hard run, but my legs felt fine.
30 minutes speed intervals on stairmill. The last couple speed repeats were really tough but I did them.
3 mile very easy miles in TM 1% incline. I ran these slower than normal, because I was completely spent after running the stairs.
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| Brooks Ghost 5 Miles: 3.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 30 minutes arc trainer
3 miles easy on TM
My legs felt pretty tired and heavy tonigh. Hopefully they feel better in the morning.
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| Brooks Ghost 5 Miles: 3.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM 1% incline for the first 4 miles and flat the last 4 miles
1 mile warm up 8:00
6 miles 6:50
1 mile cool down 8:30
My legs felt much better this morning than they did last night although running at that pace should feel easier than it did this morning.
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| Reebok Reelflex Miles: 8.00 |
| | Comments(1) |
| | 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 |
| 30 minutes speed intervals on stairmill
30 minutes arc trainer.
I'm looking forward to a good long run with my buddy Blake tomorrow.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| It was a beautiful morning for a nice easy long run with Blake. We did 16 miles, AP 8:19, that seemed to just fly by and was over before I knew it.
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| Asics Tarther Miles: 16.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| TM 1% incline
1 mile warm up 8:00
3 x 2 miles (6:40) with 0.5 mile recovery jog
1 mile cool down
Total 9 miles
The last mile of the last set was tough, but a gutted it out and was happy to be able to finish the workout.
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| Brooks PureConnect Miles: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 30 minutes speed intervals on stairmill
3 miles easy on TM
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| Brooks Ghost 5 Miles: 3.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 30 minutes speed intervals on arc trainer
3 miles EZ on TM
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| Brooks Ghost 5 Miles: 3.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| TM Run 10 miles
1 mile warm up 8:00
4 miles 6:50
2 miles 7:00
3 miles cool down 8:30
I was hoping to do the 8 middle miles at 6:50 but a few miles in I realized that wasn't going to happen today. I tried to back down to 7:00 pace but after 2 miles of that realized I was pushing too hard and decided to call it a day and just do 3 cool down miles. I figured it was better to quit before I hurt myself and live to run another day. My legs felt fine, just tired I guess.
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| Asics Tarther Miles: 10.00 |
| | 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 |
| 15 minutes speed intervals on stairmill
TM 5 easy miles
I was too tired to do my usual 30 minutes on the stairs so I did a couple extra easy running miles.
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| Reebok Reelflex Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 99.50 | 18.00 | 16.00 | 0.00 | 0.00 | 133.50 |
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| Brooks Ghost 5 Miles: 26.50 | Reebok Reelflex Miles: 18.00 | Sketchers R (7/26/13) Miles: 14.00 | Brooks PureConnect Miles: 28.00 | Asics Tarther Miles: 33.00 | Asics DS Racer Miles: 14.00 |
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