| 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 | | 109.55 | 20.60 | 11.10 | 13.65 | 0.00 | 154.90 |
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| Addidas Bostons Miles: 62.00 | SpeedStar 2 #2 Miles: 37.10 | SpeedStar 2 Miles: 21.00 |
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| | 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 |
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It's December!!!! The last 6 weeks have been amazing for me as far as training and fitness improvement have gone. It has been wild how fast I've been able to get my running legs back after such a long time off. I am now a true believer in cross training especially during an injury.
Now December is hear and over the last few days, with the holiday, my eating has been poor, and I don't feel as great as I did a week ago. I slept in this morning only giving me time to do weight training and core work at the gym this morning. While doing my work out, I decided to bring back the December 2 a days that I did last year to help me get through the holiday season. I will start them today and hopefully will keep my weight and fitness in check through the new year when my official Boston training begins.
I just wanted to call my shot here on the blog, because I know if I post it here I will follow through with it.
PM
I enjoyed my first 2 a day.
Stair speed intervals for 30 minutes--4.5 mile running equivalent according to the machine
1 mile cool down at 8:00 | | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 6.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM
I planned on running mp (6:40) as long as I felt comfortable on TM at 1% incline.
Unfortunately I never really felt comfortable with that pace this morning, so I called it quits after 6 miles and switched to an EZ pace at 8:00 for the last 2.5 miles.
Total run 8.5 miles, 1 hour.
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PM
30 minutes on the stationary bike doing progressively harder intervals. | | Comments(4) |
| | 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 |
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AM
1 mile warm up on TM 1% @ 8:00
Lower body weight training
30 mins stair speed intervals-- 4.5 mile equivalent
PM Upper body weight training, Core work, 10 minutes jump rope | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM
Long SLOW run. I was almost a min per mile slower on this 16 miler than I was last Friday on my 20 miler. Guess 2 a days are slowing me down. They'll pay off in the end though.
16 miles, 2:14:00Â AP 8:23Â Â Â Outside rolling hills.
PM
20 mins of exercises from Brain Training for Runners
10 mins jump rope |
| Addidas Bostons Miles: 16.00 |
| | 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 |
| 1 hour upright stationary bike watching College Game Day I probably won't do a second work out on Saturdays. | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.40 | 8.60 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM
TM running
warm up 1 mile @ 8:00
Ran for 1 hour at random speeds and inclines. 8.6 miles
cool down 1.4 miles @ 8:00
PM
30 mins of jump rope and other jumping exercises followed by some core work. |
| SpeedStar 2 #2 Miles: 11.00 |
| | 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 |
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AM
Cardio core class- focused on quads, biceps, and triceps and of course core.
Lower body weights
Core work
30 minutes elliptical
PM
upper body weights focusing on chest and back | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 2.80 | 0.00 | 9.00 |
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AM
I was reading my new Runner's Wold and the "on off" workout pesented by some super fast chick caught my eye, so I thought I'd give it a try today. The way it works is, you run really fast for 1 min. then jog for 1 min. Repeat 10 to 20 times.
TM 1%
2 mile warm up at 8:00
on off repeats: first 5 switching between 12.0 and 6.0. I then decided that was too fast. Next 10 switching between 11.0 and 5.5. That was a much better speed. I can't believe people run marathons at a faster pace than I was doing those first 5 repeats.
4.2 miles cool down at 8:00
PM
30 minutes Jumping and then some core work. | |
| | 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 |
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AM
Lower body weights.
Core work
30 minute stair speed intervals
Last night when I was doing my jumping excercises, Lane (my 3 y.o.) was watching me. He was so cute trying to copy the different jumps I was doing. He was totally into it for the full half hour.
PM
Upper body weights
Planks. I hate planks!!!!!!! They hurt. | | 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 |
| AM
20 miles outside, lots of hills.
2:44:26Â Â AP 8:13
I felt much stronger today than I did last Friday on my 16 miler. I still had enough in the tank to do at least 6.2 more at that pace.  I guess the legs are getting used to 2 a days.
PM
30 minutes elliptical,
Played some hoop with Chase. |
| Addidas Bostons Miles: 20.00 |
| | Comments(9) |
| | 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 minutes stationary bike followed by helping a friend move. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 0.00 | 5.10 | 0.00 | 0.00 | 8.30 |
| AM
Alarm went off, hit snooze twice, then turned the darn thing off
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LUNCH
Upper body weights, core work, 30 minutes elliptical
I'll try and get a run in tonight.
PM:
TM, I'll call it a tempo run since 6:40 seems to be a tempo pace for my tired legs right now.
5.1 at 6:40,
3.2 easy,
Total run 8.3 miles 1 hour | | 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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AM
10 mins elliptical
Cardio Core Class
Lower body weights
ab work
20 mins elliptical
PM
Played basketball at the church for a little over an hour. Twisted my ankle a bit and gave me a scare, but I think it will be fine. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 1.00 | 0.00 | 6.00 |
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AM
My ankle feels better this morning. I wasn't so sure last night when I first twisted it. I decided to get in some hill work today. I ran my 1+ mile loop with 3 steep hills ranging from 100m to 250m. I sprinted the hills and ran very easy the rest of the way. I did 4 loops so I ran 12 hill sprints.
6 miles AP 8:24
PM
Rest
I had planned on jump roping, but my body told me to take the night off. |
| Addidas Bostons Miles: 6.00 |
| | 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 |
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AM
I am feeling refreshed this morning after taking the night off last night.
Lower Body weights, core work, 20 minutes stair speed intervals.
PM
Upper body weights
Ab work | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 1.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM
Today I had one of those runs when you remember just how fun running is. I felt great and was having a good time doing it. I did 16 miles on a very hilling course and just ran at a fun pace for the first 15, then dropped the last mile to mp and hit it at 6:40 on the nose.
Total run 16 miles 1:59:13 AP 7:27
Today is my 16th anniversary. Doone and I are heading to Vegas tonight to go to the temple and then we are staying the night there. Unless I'm able to sneak in a lunch time work out, I'll have do some exercise other than the conventional type for my PM work out. :) | | Comments(14) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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Puke
Run
Puke
Run
Puke
Run
Puke
Puke
Puke
Puke
Continue for about 10 hours
Total run 3.1 miles
Total puking... couldn't count that high. |
| SpeedStar 2 #2 Miles: 3.10 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 6.00 | 0.00 | 11.00 |
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What a difference a few days makes. I felt a million times better this morning.
TM 1%
2 mile warm up at 8:00
6 x 1 mile repeats with 3 min walk breaks.
1 @ 6:11
2@ 6:07
3@ 6:03
4@ 6:00
5 @ 5:56
6 @ 5:52
2 mile cool down at 8:00
total run 11 miles
MERRY CHRISTMAS TO ALL! |
| SpeedStar 2 #2 Miles: 11.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 5.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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It was a nice crisp, cool, sunny morning... perfect for a long run. I headed out with the only goal to get in 20 miles and do some of those on trails. I headed to the south end of town were there is a park and some trails that head off into the desert. I ran 5 miles to the trails and averaged around 7:45, then started off road. My trail quickly turned into a wash that ran through the desert. It was very rough running and I miss stepped once enough to scare myself. Even though it was not too hilly of running I was only able to average around 8:50 for those 6 miles off road. I was very happy to be back on the smooth road surface even though the next 3 miles were very steep up and down hills... averaged around 8:00. At the 14 mile mark I was feeling pretty good and decide to run the next 5 miles at marathon pace... averaged 6:43. I took mile 20 as a cool down mile nice and easy, 8:40. Total run 20 miles AP 7:54 Running off road was fun and scenic and made the run seem shorter than usual, but I need to find a real trail to run on next time so I don't hurt myself. Just running through a wash was not easy. Oh yeah, I got a few running gifts for Christmas: a Nathan Hydration Belt (I used it today and there was absolutely no bounce. It's the best hydration belt I've ever tried.), some running socks, a gift certificate to RoadRunnerSports, a couple running novels, (Once a Runner and Marathon), and a fitness ball. Very fun!
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| Addidas Bostons Miles: 20.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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TM 1/2 mp tempo run at 1% incline.
3 miles warm up @ 8:00
6 miles 1/2 mp @ 6:30
3 miles cool down @ 8:00
All felt pretty good, especially considering I did 20 on Saturday.
PM
30 mins jump roping followed by some stretching. I've been neglecting my stretching lately. It felt good to stretch. | |
| | 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 minutes elliptical
Lower body weights and core work
30 minutes speed intervals on the stairs
PM
Upper body weights and ab work | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.15 | 0.00 | 0.00 | 3.85 | 0.00 | 12.00 |
| I couldn't fall asleep last night. At one point around 1 am I told myself that if I was still awake at 3:45 I'd get up and go to the gym. Luckily I fell asleep shortly there after but was rudly awaken by my alarm at 5, so I got up and headed to the gym. TM run at 1% incline 4 mile warm up at 8:00 20 x 1 min at 5:27 (11.0 mph) with 1 min jog at 5.5 mph. Ended up being a total of 3.85 fast miles and 1.75 slow. 2.4 mile cool down at 8:00 Total run 12 miles 1:31:10 |
| SpeedStar 2 #2 Miles: 12.00 |
| | 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 |
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Wow! Work has been crazy today with everyone trying to spend the last of their insurance dollars. I just now have time to blog my morning work out.
20 mins elliptical
Lower Body weights and core work
30 mins stair speed intervals
I felt really strong this morning. I hope I feel that way tomorrow in my long run. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 109.55 | 20.60 | 11.10 | 13.65 | 0.00 | 154.90 |
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| Addidas Bostons Miles: 62.00 | SpeedStar 2 #2 Miles: 37.10 | SpeedStar 2 Miles: 21.00 |
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