| 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 | | 225.00 | 0.00 | 0.00 | 0.00 | 0.00 | 225.00 |
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| Nike Pegasus 35 Miles: 68.00 | NB 1400v6 Miles: 77.00 | Kinivara 9 Blue Miles: 27.00 | Kinivara 9 Miles: 25.00 | NB 1400v6 #2 Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 miles nice and easy, AP 8:56, followed by strides and cool down for a total of 11 miles.
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| Nike Pegasus 35 Miles: 11.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 2 mile warm up
6 x 1 mile repeats at 6:00 with 1/2 mile recovery jogs
Total run 11 miles
Today was probably the easiest this workout has ever felt. I was tempted to run the last mile faster but I had to remind myself to stick with the plan.
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| | Comments(1) |
| | 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 |
| 11 easy miles, AP 8:47, followed by strides and cool down for a total of 12 miles.
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| Kinivara 9 Blue 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 |
| 7 miles recovery then core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long Slow Run #2
22 miles just cruising. I don’t look at my watch while running, and I could tell I had been gradually picking up the pace over the last 5 or 6 miles, but looking back at my splits, I unintentionally ran my last mile at mp. It did not think I was close to running that fast.
Total ru AP was significantly slower than that, AP exactly 8:30 with 1640 feet elevation gain.
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| Nike Pegasus 35 Miles: 22.00 |
| | Comments(1) |
| | 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 recovery then core.
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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 |
| Saturday is supposed to be my speed work day, but I have to leave for Phoenix early tomorrow and will be there all day for my son's soccer games, so I moved it up a day.
4 x 2 mile repeats at 6:31 pace with 1/2 mile recovery jogs for a total of 12 miles.
I couldn't believe how comfortable this pace felt all the way through the final 2 mile repeat.
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| | 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 |
| We arrived at Cade’s game early so I found some trails and got in a 7 mile run before they started. It was a fun trail that climbed up a little mountain. There were a lot of hikers to get around and it was a bit technical with lots of rocks, but I enjoyed it.
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| Kinivara 9 Blue Miles: 7.00 |
| | Comments(2) |
| | 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 |
| Week 3 of 2nd 3 week training block.
I enjoyed a nice very easy effort this morning. 11 miles AP 8:59 then did some strides for a total of 12 miles.
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| Nike Pegasus 35 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 |
| 7 recovery then core.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Fast finish long run #4
As usual on these runs I am trying to simulate the race course on the faster parts of the run. I ran up 5.5 miles at a comfortable effort, then ran back down at a comfortably fast pace trying to simulate mp. I ended up being about 15 seconds per mile too fast, but it felt very comfortable. Then I ran back up for 3 miles nice and easy and then turned around and ran back down at a fast hard effort for 4 miles. AP for those 4 miles was 6:10 with the last mile in 6:00 flat. I then ran back up really slow for 2 miles to cool down. Total run 20 miles. Elevation gain about 1800ft.
This is by far the best I have performed and felt on my fast finish long runs. I feel like all the recovery I've built into this marathon plan is really helping. Speaking of that. I am going to start my recovery week early, because I will be skiing the next 3 days. I'll probably sneak my speed work in on Monday that should be this Saturday even though that is offically the start of my 2nd recovery week.
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| | Comments(3) |
| | 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 |
| Recovery week #2
I didn’t do my speed work last week because I was skiing Thursday, Friday, and Saturday, so I started this week off with a short version of speed work even though this is my recovery week.
2 mile mile warm up
3 x 1 mile at 5:56 pace with 1/2 mile recovery
Total 7 miles
This seemed more difficult than it should have but I guess that is what happens when you ski hard, eat horribly and sleep poorly for a few days. Now I can spend the rest of the week really recovering and getting my body and mind ready for my final 3 week training block before taper begins.
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| | Comments(3) |
| | 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 then sat in the hot tub for a while. It felt goooooood.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 very slow but not so easy miles...AP 9:25
My legs are still crazy tired from my ski trip. Good thing I'm on a recovery week. I really need it.
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| Nike Pegasus 35 Miles: 11.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 recovery miles then core.
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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 decided to maximize my recovery week and just hot tub this morning instead of any exercise. It felt nice.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Like my last recovery week I finished this one up with some mp repeats.
1 mile warm up
4 x 3 miles at mp with 1/2 mile recovery jogs
Total 15 miles
Legs felt great. I’m ready to take on my final 3 week training block.
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| | Comments(1) |
| | 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 |
| Week 1 of 3rd and final 3 week training block
11 easy miles, AP 8:57, then strides and cool down for a total of 12 miles.
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| Nike Pegasus 35 Miles: 12.00 |
| | Comments(4) |
| | 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 just didn't feel like running today so I did core work and sat in the hot tub.
It's probably not a good sign that I didn't feel like running and I'm on the most important block of my marathon training, but I did listen to my body and didn't force it. Hopefully I'll be back looking forward to my run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Fast finish long run #5
5 1/2 miles up hill at easy effort
6 1/2 miles mostly downhill except the last 3/4 mile at mp... ended up being 7 seconds per mile faster than mp
3 miles up hill easy effort
4 miles downhill at hard effort... AP 6:18. I didn't have it in my legs to push for a really fast last mile like I usually do.
2 mile cool down back up hill.
Total 21 miles
I'll do one more fast finish long run in 2 weeks.
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| NB 1400v6 #2 Miles: 21.00 |
| | 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 |
| 7 miles recovery then core.
| | Comments(1) |
| | 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 to work this morning the long way...5 miles, then ran home after work the short way...3 miles.
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| Kinivara 9 Blue Miles: 8.00 |
| | Comments(2) |
| | 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 |
| Mile repeats. This is my last time for this marathon.
2 mile warm up
6 x 1 mile at 6:00 pace with 1/2 mile recovery jogs
1 mile cool down
Total 12 miles
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 225.00 | 0.00 | 0.00 | 0.00 | 0.00 | 225.00 |
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| Nike Pegasus 35 Miles: 68.00 | NB 1400v6 Miles: 77.00 | Kinivara 9 Blue Miles: 27.00 | Kinivara 9 Miles: 25.00 | NB 1400v6 #2 Miles: 21.00 |
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