| 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 | | 290.00 | 0.00 | 0.00 | 0.00 | 0.00 | 290.00 |
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| Salomon Sense Pro Max Miles: 48.00 | Kinivara 8- Grey Miles: 64.00 | Kinivara 9 Miles: 73.00 | Salomon Wings Pro 2 Miles: 31.00 | Nike Pegasus 35 Miles: 62.00 |
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| | 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 |
| I wanted to run a bit farther and faster this morning but with the heat conditions I had to move it inside to the TM.
14 miles at 8:00 pace then core.
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| Salomon Sense Pro Max Miles: 14.00 |
| | Comments(2) |
| | 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 |
| Just when I thought it couldn't get any nastier outside, it did. I debated running inside on the TM but decided it would be good for my legs to go slow anyways after yesterdays run, so I slogged out 10 miles really slow with lots of fluids and I still was wiped out by the end.
Still did my core work though.
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| Kinivara 8- Grey Miles: 10.00 |
| | 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 |
| I was feeling worn down this morning, so I only did 6.
Then core.
TGIF
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| | Comments(1) |
| | 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 |
| I was feeling much stronger today so I did 14, but on the TM.
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| Salomon Sense Pro Max Miles: 14.00 |
| | Comments(4) |
| | 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 |
| Ahh, the dry air! It is so nice! It was 92 degrees this morning but the humidity was down to 15% and it felt so great on my morning run.
10 miles then core.
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| Kinivara 8- Grey Miles: 10.00 |
| | Add Comment |
| | 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 |
| The one day of nicer weather was nice, but back to being hotter and more humid today. Once again I had to stop and buy more drink 7 miles into my run or I wasn't going to make it home.
10 miles 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 |
| It was too nasty for a long run outside this morning so I did a 20 miler on the TM. That was my first 20 or longer run since I almost killed myself at Havalina last October. My longest run since then was 16 back in February. For me that is a crazy long time without doing at least 20.
Then did my core work.
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| Salomon Sense Pro Max Miles: 20.00 |
| | Comments(3) |
| | 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 |
| 6 recovery miles nice and easy then core.
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| Kinivara 8- Grey Miles: 6.00 |
| | Add Comment |
| | 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 |
| It was nasty outside again but that was good because it forced me to run slow, which was what I needed.
14 then core.
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| | Comments(2) |
| | 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 nice and easy. No time for core today.
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| Salomon Wings Pro 2 Miles: 10.00 |
| | 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 |
| 12 pretty slow then core
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| Kinivara 8- Grey Miles: 12.00 |
| | Comments(4) |
| | 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 slow then core
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| | Add Comment |
| | 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 |
| TM 21 miles, lots of sweat. Then core.
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| Salomon Wings Pro 2 Miles: 21.00 |
| | 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 miles at a recovery effort.
Core
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| Kinivara 8- Grey Miles: 10.00 |
| | 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 |
| 15 miles then core.
I was surprised at how good my legs felt today.
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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 |
| I had planned on finishing this long week with 11 miles today to end the week at 80 miles, but a friend invited my son and I out on the lake, so I spent the day doing water sports and I don’t regret one bit of it. I wake surfed for my first time. That is way cool! I’d like to do more of that.
Unscheduled rest day.
| | Comments(5) |
| | 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 easy on another terribly hot morning.
Then core.
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| Nike Pegasus 35 Miles: 10.00 |
| | Comments(1) |
| | 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 |
| 6 at recovery effort then core.
I'm doing a recovery week with week and then next week I'm starting marathon specific training.
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| Kinivara 8- Grey Miles: 6.00 |
| | Comments(1) |
| | 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 |
| 14 easy miles then core.
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| Nike Pegasus 35 Miles: 14.00 |
| | Add Comment |
| | 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 |
| 6 recovery miles then core.
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| | 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 spent a few hours last night jack hammering out floors in my house. That must have taken a lot out of me becuase I felt horrible on my run this morning, so I only did 8 miles.
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| Nike Pegasus 35 Miles: 8.00 |
| | Comments(4) |
| | 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 easy miles that felt much easier then yesterday.
For the last 4 months I’ve been building my cardio with a lot of long slow running. Today was my last day of that phase! Now to phase 3...marathon specific training. That will begin Monday. It will consist of 1 tempo day, 1 long day, 1 speed day, and 3 recovery days each week.
10 weeks till race day!
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| Nike Pegasus 35 Miles: 10.00 |
| | Comments(1) |
| | 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 |
| Today is Day 1 of phase 3 of my marathon plan! Now I get to see if the last 6 months has prepared my body to withstand the rigors of marathon specific training. I finally get to do some fast running again also. I’m excited for that
Mondays will mostly be tempo days. My marathon will be a downhill marathon so I started today with a downhill tempo run. I ran up the hill comfortably for 5.5 miles then turned around and ran 5 miles down at 6:24 average then did 0.5 mile cool down. It was about a 1000 ft climb then descent.
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| | Comments(3) |
| | 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 |
| 1 hour recovery then core.
I am placing an emphasis on recovery this time around. I really hope it keeps me injury free.
| | Comments(5) |
| | 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 |
| Long slow run: 20 miles AP 8:40
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| Nike Pegasus 35 Miles: 20.00 |
| | Comments(1) |
| | 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 |
| 1 hour recovery then core work.
| | 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 |
| 2 mile warm up
8 x 800 in 3:00 with 3:00 1/4 mile recovery jog
2 mile cool down
Total 10 miles
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| Kinivara 8- Grey Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 290.00 | 0.00 | 0.00 | 0.00 | 0.00 | 290.00 |
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| Salomon Sense Pro Max Miles: 48.00 | Kinivara 8- Grey Miles: 64.00 | Kinivara 9 Miles: 73.00 | Salomon Wings Pro 2 Miles: 31.00 | Nike Pegasus 35 Miles: 62.00 |
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