| 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
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 102.90 | 5.00 | 5.10 | 4.40 | 0.00 | 117.40 |
|
| Addistar Ride2 Miles: 65.10 | Nike Free Miles: 29.30 | SpeedStar 2 #2 Miles: 16.00 | HyperSpeed3 Miles: 7.00 |
|
| | 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 easy miles.... felt great!
AP 7:35 |
| Addistar Ride2 Miles: 8.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 4.40 | 0.00 | 10.90 |
| Warm up run to track 6 x 100m strides with 100 m recovery jog 4 x 1600m repeats (6:18, 6:20, 6:21, 6:20) with 800m recovery jog cool down run home Total run 10.9 miles | |
| | Comments(3) |
| | 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 hilly miles at an easy to moderate effort.
Legs a bit tired from yesterdays speed work
AP 7:57 |
| Addistar Ride2 Miles: 10.00 |
| | 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 |
| 15 minutes stationary bike core 15 minutes stationary bike core 15 minutes stationary bike Feeling strong and lean today!
| | Comments(6) |
| | 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 |
| What a difference a day of cross training made. My legs felt fresh again today. It was also an amazingly beautiful morning. Who wouldn't want to go out for a run on a day like today? 8 easy miles AP 7:35 |
| Addistar Ride2 Miles: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 3.10 | 0.00 | 0.00 | 15.10 |
| 6 mile warm up at recovery pace 5 K in 21:07 (what a disappointment) 6 mile cool down at recovery pace Total run 15.1 miles AP 8:02
I ran the 5 k as fast as I could and was disappointed in my effort. This list is for me so I can try to keep up my confidence that I can BQ UVM. 1. I am just finishing my first 50 + mile week since the beginning of January 2. I ran 6 miles before doing the 5K 3. I have lost 10 lbs in the last 2 weeks so probably wasn't carbed up well 4. I usually can peak quickly and still have 3 more weeks before I need to start my taper. 5. My track speed work has not been too bad the last couple weeks. 6. I was wearing my heavy shoes and a fuel belt which probably cost me some time. 7. It was hot!
|
| Addistar Ride2 Miles: 15.10 |
| | 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 |
|
8 easy miles
Totally bummed after the run. During the 7th mile I strained my calf again somehow a lot like I did in Boston, but not nearly as bad. Hopefully it will heal up real quick and I'll be back to running again in a couple days. I can't figure out why it happened again. I thought I was doing well and not pushing things too much. Oh well, I'll just try and be smart so I can get back to full training as soon as possible. |
| Addistar Ride2 Miles: 8.00 |
| | 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 |
|
What a beautiful morning... 56 degrees, sunny clear skys, no wind... And I couldn't run because of my stupid calf. Well I may have been able to run, but I figured I should give it another days rest, so I headed to the gym for an inside workout. 30 minutes stationary bike 30 minutes elliptical stretching My calf does feel better this morning than I expected. Hopefully I'll be able to run on it without pain tomorrow.
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Gave running a go. Felt good for the first 2 miles to the track. Right when I got to the track my calf tightened up. I stretched it and walked a bit then was able to do 4 x 100m strides without problem. I stretched a bit more then tried my first 800m repeat. By 200m I knew it wasn't going to happen so I took very slow jog home. Total run 4.5 miles I tried to jump rope for about 5 minutes, but that didn't feel quite right, so I broke out my hula-hoop and did that for 30 minutes. It was kind of fun. PM 30 minutes deep water running
| |
| | 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 |
| 15 min stationary bike core 15 min stationary bike core 15 min stationary bike I'm going to take the rest of the week off from running in hope that my calf will be good to go on Monday.
| | Comments(6) |
| | 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 min elliptical 30 min stationary bike Taking the boys on the Fathers and Sons Campout tonight at the Grand Canyon Caverns. Should be fun, but won't get any sleep.
| | 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 |
| 1 hour deep water running | | Add Comment |
| | 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 easy miles on another beautiful morning
Calf was a bit tight to start the run then loosened up and the started to get a bit sore at the very end of the run. Hopefully it will be good to go for a harder run tomorrow. |
| Addistar Ride2 Miles: 8.00 |
| | 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 |
| My calf was a bit sore yesterday, so I was hesitant to run this morning. I finally decided not to run, but to give it a good workout at the gym. 10 min elliptical warm up 30 minutes stairs- 3 minutes run/ 2 minutes walk, repeat 6 times. (To me this is an equivalent effort to doing 800m repeats. By # 6 I was done!) 20 minutes stationary bike Calf did not bother me this morning. I'll go for another run tomorrow.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.90 | 0.00 | 0.00 | 0.00 | 0.00 | 10.90 |
|
Another amazing morning! The weather is not supposed to be this cool at this time of year in Havasu, but I'll take it.
Progression run:
4 miles warm up
7:21, 7:15, 7:05, 6:47, 6:18, 5:53
0.9 mile cool down
Total Run 10.9 miles
My best run I've had in a long time!!! | |
| | 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 |
|
Core 20 minutes stairs- 3min run/ 2 min walk (4 sets) Core 20 minutes stationary bike | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 5.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 5 mile warm up- had to keep slowing myself down 4 miles mp- I have decided to change my mp to 7:27 to go for a 3:15 (a 5 min BQ) at UVM. I had a hard time finding the pace... kept going too fast then too slow. Ended up being closer to 7:20 per mile 1 mile easy 2 miles that I tried to run faster than mp. 1st mile no problem then I ran out of fuel on the next mile. I simply did not carb up enough yesterday. I had already taken one gu on the run. I took the other one I had so I could make it home without a complete crash. 4 miles recovery pace... just forcing my body to keep going in its fuel depleted state. It wasn't fast or pretty, but I made it home. The best news is my calf didn't bother me at all during the run. Total run 16 miles- AP 7:57 |
| SpeedStar 2 #2 Miles: 16.00 |
| | 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 |
| 8 mile recovery run. |
| Addistar Ride2 Miles: 8.00 |
| | 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 |
| Headed out the door for a 20 miler, but right off the bat I could tell my calf wasn't right, so I turned around went home and drove to the gym. 1 hour elliptical 15 minutes stationary bike. STUPID CALF!
| | 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 |
| My calf was sore this morning, and I was bumming with last night's failed run. I knew I shouldn't run, so I did the next best thing: Stairs. 10 min. elliptical 40 min stair (8 repeats- 3min run/2 min walk) 10 min. stationary bike My calf is still pretty sore this afternoon, but it felt good to have a good workout. If things don't improve quickly, my chances of BQing UVM are going to be slim.
| | 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 |
| 15 min stationary bike core 15 min stationary bike core 15 min stationary bike core 15 min stationary bike This was a pretty intense workout. I was spent when it was over.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
|
Got out for a run this morning. My calf was a bit tight at first, but then loosened up. After getting to the track I did 5 100m strides to ensure that I was warmed up and that my calf was feeling fine. Everything seemed to be good, so I started a 1600m repeat with 800m jog recovery work out. The first mile went great. I ran it a bit faster than I wanted to 6:21, but it felt really easy. The second mile was going great until I had about 200m left to go when I could tell my calf was about to do its thing. I immediately stopped as to not to cause too much damage. I walked the last 200m then stretched a bit then ran home very cautiously. I iced the calf when I got home. It is now sore to walk on, but will probably feel fine by tomorrow. I think I'm going to have to cross train the rest of the week and then give it another try on Monday. I can't believe I'm going to have to try and BQ with mostly just cross training, but I think if my calf holds up, I'm in good enough shape to do it. I'll just have to trust my cross training. Total run- 7 miles PM- 1 hour deep water running
| |
| | 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 |
| 90 minutes deep water running. Calf feels much better today, but still sore. I'm going to wait till Monday and give it another go. If I can't run without incident Monday, I'm not going to run any more until race day at UVM.
| | Comments(8) |
| | 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 |
| Today was hardcore cross training day. 10 minutes elliptical warm up 50 minutes stairs- 10 repeats: 3 min run/ 2 min walk. This was a lot like doing a Yasso's workout. It was definitely just as hard or harder than any Yasso's I've ever done. 10 minutes elliptical 40 minutes cycle 10 minutes elliptical Total 2 hours cross training and a bucket load of sweat. I was gross. | | 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 |
|
WHAT A GREAT MEMORIAL DAY! Started with a morning run with weather around 60 degrees and a light breeze. I was planning on going long, but at about the 3 mile mark I could sense that my calf was going to do it's thing soon. I didn't want to have any more set backs, so I stopped and walked it in. I went to the gym and did 60 minutes elliptical followed by 30 minutes stationary bike. Headed home, showered up, went out for breakfast with the family. We then went on a family hike that went 2.5 miles through some cool rock formations down to the lake where we swam and played. There was a campsite on the other side of the cove that the kids wanted to know about, but didn't want to walk all the way around. It was just a few hundred yard swim, so I swam across and checked it out then swam back. With my lack of ability to swim in a straight line in open water I made the swim much farther than it really was. It felt good to do a distance swim like that. I should get out there and swim more in the lake. I have some friends that go to the lake and do it every Tues and Thurs morning. I should join them. We then hiked back to the car another 2.5 miles. Lane who just turned 5 walked the whole thing without help. What a trooper. Cade who is 6, ran most of it. He would run ahead and climb on the rocks and wait for us, then run ahead some more. That kid has some serious energy. Got home and decided to install the new dishwasher. I am not a handy man, but I figured I could follow instructions and figure it out. Fours and a severe cut to my thumb later, I had it installed and working properly. My thumb is still bleeding today. It probably needs stitches, but it will heal eventually. It was a great day, our high was only 84 degrees! Our normal high at this time of year is 100. This has been the best May, temperature-wise ever.
| |
| | 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 |
|
1 hour stairs: 12 repeats- 3 minutes running/ 2 minutes walking. First time I've ever been able to do that workout with that many repeats
10 minute stationary bike cool down
PM: 30 minutes deep water running | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 102.90 | 5.00 | 5.10 | 4.40 | 0.00 | 117.40 |
|
| Addistar Ride2 Miles: 65.10 | Nike Free Miles: 29.30 | SpeedStar 2 #2 Miles: 16.00 | HyperSpeed3 Miles: 7.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|