| 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 | | 59.00 | 12.00 | 0.00 | 9.00 | 0.00 | 80.00 |
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| HyperSpeed3 Miles: 8.00 | Reebok Reelflex Miles: 42.50 | Brooks PureConnect Miles: 22.00 | Asics Tarther Miles: 7.00 |
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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 |
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Jump rope
core work
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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 |
| I was going to get up and run this morning, but my legs still felt a little tired from my speed work Tuesday night, so I decided to take a rest day. That is something I wouldn't have done a few years ago, but I guess maybe I'm getting wiser in my older age. | | Comments(1) |
| | 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 1 mile warm up 7:30 6 miles mp 6:30 1 mile cool down 8:00 I was planning on 5 mp miles, but after taking that rest day yesterday I was feeling good and decided to make it 6. I felt pretty good till right at the end when I had to push a bit. Doone and I are doing a little get away weekend in Flagstaff, leaving after lunch today so I won't get any more running in this week. I was due for an easy week anyways. 1 hour stationary bike. | |
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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 had a great relaxing weekend with Doone in Flagstaff. It was so great to get away from real life for a couple days. This morning I slept through my alarm so I didn't have time to swim. I did a nice hilly, but easy 7 mile run though. AP 7:46 I'll try and get my weekly swim in later on in the week.
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| Reebok Reelflex Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Track Night I was trying out my new Brooks PureConnect that I picked up in Flagstaff over the weekend. They only have a 4 mm heal lift so when standing still in them you almost feel like your heals are lower than your toes, but once I get running in them with my natural fore to mid foot strike they feel amazing with nice cushion and spring off the fore foot. I really liked them and seemed to run easily but at a fast pace with them. Jim and a few others were there tonight to do 3 x 1 mile with 800 m recovery jogs. After a 2 mile warm up we got started and ran: 5:51, 5:51, 5:48. I dropped Jim on the last 2, but not by too much. I never felt like I was pushing all out, so I was very happy with the workout. We then cooled down for a mile for a total of 7 miles. |
| Brooks PureConnect Miles: 7.00 |
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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 |
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Swam 5 x 6 laps for a total of 1500m. I am starting to feel more comfortable in the water. Core work. | | Comments(7) |
| | 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 hilly miles at easy effort AP 7:27 |
| Reebok Reelflex Miles: 7.00 |
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| | 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 1 mile warm up 7:30 6 miles mp 6:30 1 mile cool down 7:30 1 hour stationary bike I think my body ran out of fuel at the end of the bike ride. The last 10 minutes were killer. The run felt pretty good today though. |
| Brooks PureConnect Miles: 8.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| I wanted to get in 12 miles today and the running club was planning on 10, so I went to where I thought we were meeting up, got there a bit early and did 2 warm up miles. I got back to the meeting spot and no one was there, so I figured I'd be running solo today. I headed over to the island and as I got there I saw some of the slower members of the running club heading out. I didn't read the blog very well this week and had gone to the wrong meeting spot. I picked up my pace a bit and eventually caught the faster members of the club. We ran together for a bit, then Jim and a new guy named Casey picked up the pace a bit. I went with them. It was fun to just run and chat and not work too hard. Casey dropped off after a couple miles and then it was just Jim and I. We were just having fun and not paying attention to pace. We ran a few sub 7 miles at one point in the run. I ended up running 12.5 miles. AP 7:27 |
| Reebok Reelflex Miles: 12.50 |
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| | 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 |
| 8 hilly windy miles at ez effort. AP 7:35 |
| Reebok Reelflex Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Track night After a warm up we did 2 x 1 mile with 800 m recoveries then 2 x 800m with 400 m recovery then cool down. Spits: 5:51, 5:49, 2:50, 2:48 I am feeling stronger and stronger each week as we do our speed work. I'm sure I will soon have a tough week to bring me back to reality. |
| Brooks PureConnect Miles: 7.00 |
| | Comments(2) |
| | 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 |
| Swim day 4 x 8 laps for a total of 1600m core work
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| | 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 |
| 8 hilly easy no watch |
| Reebok Reelflex Miles: 8.00 |
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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 |
| 1 hour 20 minutes stationary bike | | Comments(2) |
| | 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 |
| 1 hour 20 minutes stationary bike | | Add Comment |
| | 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 |
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Stationary bike: 25 miles, 1:13:14 I don't know how accurate the mileage is on those bikes, but if it is accurate I averaged better than 20 mph. I was completely soaked with sweat like I had been swimming by the time I was done. GROSS!
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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 |
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Morning Swim:
4 x 10 laps with 1 minute rest breaks for a total of 2000 meters
Core work | | 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 |
| 25 miles on the stationary bike. 1:18:20 My legs were definitely tired from my hard ride on Tuesday as noted by it taking me more than 5 minutes longer today to go the same distance.
| | Comments(2) |
| | 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 |
| SWIM DAY 3 x 15 laps with 1 minute rest breaks. Total 2250 m | | Add Comment |
| | 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 |
| 26.6 miles cycling on a beautiful 78 degree afternoon with clear skies and just a slight breeze. At the 25 mile mark (the distance I have to go for the triathlon) I was at 1:16:30. It was an extremely hilly course and my legs were tired from the 2 other 25 mile stationary bike rides this week, so I was happy with that effort. | | 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 |
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Swimming again. Today I swam 3 x 20 laps and then threw on 4 more laps at the end with 1 minute rests for a total of 2 miles. It took my 1 hour and 2 minutes to do the whole workout including the 3 one minute rests. I had know idea I could swim that far that fast. The funny part is, my first set of 20 laps was by far my slowest. I guess endurance is not my limiting factor while swimming, it's the ability to actually swim fast. I guess I need to work on my speed with shorter intervals. My achilles is approaching 100%. Maybe I'll actually run tomorrow for the first time in 12 days.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 3.00 | 0.00 | 7.50 |
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Stationary bike x 1 hour. 20.35 miles... not bad.
Got on the TM for a really easy jog to test out the leg. My achilles didn't bother me, but the tendon that runs up the outer leg between the achilles and the knee hurt pretty good. It's a weird feeling almost like I'm hitting a nerve with each foot fall. It was uncomfortable enough that I stopped after 1/2 mile of very slow running. Guess I need more rest. Back to the pool and the bike. :(
So at work I was noticing that my leg was actually feeling looser after the little run so I decided to head to the track and see how it went. I warmed up really slowly for a mile, did some stretching and then did another mile a bit faster. Then I joined Jim for 3 x 1 mile but I told him to keep it easy: 6:03, 5:59, 6:11 Then did 1 mile cool down.
My leg didn't hurt after the warm up, but just felt a bit tight. Then I went home and iced it and then it tightened up big time. I ultrasounded and slept with my strausberg sock and this morning it feels a ton better. |
| Asics Tarther Miles: 7.00 |
| | Comments(5) |
| | 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 |
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Swim
I need to get faster so I did 6 x 5 laps fast. I gave myself 5 minutes to swim plus recover and then was off again. I was right around 4:30 each time and so had about 30 seconds to recover before starting the next set.
Total swim 1500 m
Core work for about 45 minutes
Then iced the leg followed by some ultrasound. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 59.00 | 12.00 | 0.00 | 9.00 | 0.00 | 80.00 |
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| HyperSpeed3 Miles: 8.00 | Reebok Reelflex Miles: 42.50 | Brooks PureConnect Miles: 22.00 | Asics Tarther Miles: 7.00 |
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