| 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: 56.00 | Kinivara 9 Miles: 50.00 | Kinivara 8- Grey Miles: 31.00 |
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| | 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.
1 week down, 9 to go. Went better than I expected.
| | 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 |
| 2 mile warm up
6 mile progression run- 1st mile at 7:10 pace then cut 10 seconds each mile. The last mile was 6:20.
2 mile cool down
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| Nike Pegasus 35 Miles: 10.00 |
| | 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 |
| 1 hour recovery then core
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 mile long run with miles 6-10 down hill at mp and miles 16-17 flat at mp.
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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.
| | 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 |
| 2 mile warm up
6 x 1200 m in 4:30 with 400 m recovery in 3:00
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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hour recovery then core.
2 weeks down, 8 to go.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 2 mile warm up
3 miles at 6:20 pace
1 mile recovery 10 minutes
3 miles at 6:20 pace
1 mile recovery 12 minutes
1 mile at 6:20 pace
2 mile cool down
Total 13 miles
The plan was to do 3 x 3 miles at 6:20 pace but on the last set I was done aftert 1 mile. Maybe next time I do this workout, I'll be able to finish it.
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| Nike Pegasus 35 Miles: 13.00 |
| | 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
| | 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 |
| 21 long, slow miles on tired legs, AP 9:14
It was still hot. I jumped in my pool at the end to cool off. Even though I drank 80oz of fluid on the run, I still lost 8 lbs on the run.
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| | 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 |
| 1 hour recovery then core
My legs were tired but not sore today so I did my recovery even easier than I usually do.
| | 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
5 x 1 mile in 6:00 with 1/4 mile 3:45 walk recovery.
2 mile cool down
Total 10 miles
My legs felt really good today. I definitely could have done a 6th at that pace but decided to play it smart and stop after 5. I don’t want to peak too early.
| | 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 |
| 1 hour recovery then core.
3 weeks down, 7 to go!
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 2 mile warm up
6 miles at 6:32 pace
1 mile recovery 12:00
3 miles at 6:32 pace
1 mile cool down
Total 13
I was planning on running 9 straight but I was laboring on the 6 th mile so I took the recovery mile and then finished.
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| Kinivara 8- Grey Miles: 13.00 |
| | Comments(4) |
| | 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
| | 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 |
| 13 tough miles mostly climbing but at easy effort
6 miles downhill at mp
1 mile back up hill really slow.
Total 20 miles on another hot day in Havasu. The pool felt great when I finished. I lost 8 lbs. I know it's going to cool down soon. I'm ready for it.
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| Nike Pegasus 35 Miles: 20.00 |
| | 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 |
| 1 hour recovery then core.
| | Add Comment |
| | 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 in 6:00 with 1/4 mile 3:45 walk recovery
1.5 mile cool down
Total 11 miles
I felt like I got stronger and stronger with each mile repeat.
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| | Comments(4) |
| | 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.
4 weeks down, 6 to go.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 2 mile warm up then I started a progression run with the first mile at 7:10 pace and increased 10 seconds per mile for 6 miles with the 6th at 6:20. Then I took a recovery mile, and then did 2 more miles at 6:20 then 6:10. Finally, I finished up with 2 cool down miles.
Total 13 miles
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| Nike Pegasus 35 Miles: 13.00 |
| | Comments(6) |
| | 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 then core
| | 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.
Usually Wednesday would be a long day, but since I'm planning on running a 5K this Saturday I decided to shorten it up today.
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| Kinivara 8- Grey Miles: 8.00 |
| | 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 then core.
| | 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 |
| 1 hour recovery
| | Comments(1) |
| | 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 |
| I showed up at the High school 5k fund raiser race this morning and started my warm up. My right calf felt really tight after 1 mile so I stopped, walked over to registration, donated my $25, headed home, and took my wife and boys out on the lake for a day of kneeboarding, wakeboarding, and relaxing on the lake. It was a great day. Hopefully Monday morning my calf will feel better.
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| | Comments(5) |
| | 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: 56.00 | Kinivara 9 Miles: 50.00 | Kinivara 8- Grey Miles: 31.00 |
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