| 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 | | 21.20 | 15.00 | 0.00 | 5.00 | 0.00 | 41.20 |
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| Cumulus Miles: 10.80 | SpeedStar Miles: 20.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 9.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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LUNCH
I had the Monday morning blues this morning so I turned off the alarm clock and rolled over and went back to sleep. So I could still get my 2 workouts in today, I snuck out during lunch for a quick 30 mins on the elliptical at the gym. Tonight I hope to get in some marathon pace miles.
EVENING
It was cold (in the 50s) and raning outside so I went to the gym. Set the treadmill at 1% incline did a 1 mile warmup at 7.5 (8:00). Then I set it at marathon pace, 8.8 (6:49) and ran 9 miles. 1:01:21. It felt easy. I'm thinking about trying to re-adjust my marathon pace to 9.0 (6:40). That would get me to the end in 2:55 instead of 2:59. | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
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MORNING
I was feeling realy good this morning after my marathon paced run last night. I did weight training followed by 30 min arc trainer. Wish I had more time to workout this morning. I had lots of energy. I really showed some improvement in my pullups today as well!
EVENING
It was beautiful out last night so I headed out for a recovery run. 4.4 miles, 8:21 pace | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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MORNING
It was not beautiful out this morning--raining, but I didn't wimp out. I headed out into the rain for a recovery run, with last mile doing 10, 10 sec hill sprints. 6.4 miles 8:55 pace
EVENING
My legs were feeling a bit sore so I put on my exercise close, put on the "Prince Caspian" dvd I'd been wanting to watch, and watched it while I did some stretching, ab work, push ups, walking lunges, and a few other low intesity jumping exercises. It was a pretty good movie and I still got in some exercise. | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.40 | 0.00 | 0.00 | 5.00 | 0.00 | 8.40 |
| MORNING
I was too much of a wimp to get wet 2 mornings in a row so I went to the gym for 45 mins of eliptical. Looks like we should have a real nice afternoon today and my last patient is at 3:30 today so I'm going to try and get some speed work in right after work today.
EVENING
As predicted, it was a gorgeous afternoon, sun shining and about 55 degrees with no wind. I got home a little after 4, earlier than usual, and headed out for a run.
5 min warm up
11, 2 1/2 min runs (5k pace) each followed by 2 1/2 min jog on rolling hills.
Total run 8.4 miles 1 hour 7:10 pace
I was amazed how good it felt today. I recovered much faster than usual between each repeat. | |
| | Comments(11) |
| | 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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MORNING
Weight training followed by 30 min on ArcTrainier.
I have a hot date with my drop dead gorgeous wife tonight, so I'm going to try and sneak out around lunch time for a quick early afternoon workout to get my second workout of the day in. I haven't missed since I started on the Monday after Thanksgiving and the goal is to do it until the 23rd of Dec. Almost there!!! On Satrudays I only do my long run and I don't workout on Sundays, so after today, that leaves only 2 more 2 a days.
LUNCH
30 mins on stationary bike | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile progression run on treadmill at 1% started at 8.0 and increased speed by 0.2 every 2 miles. Last 2 miles started at 9.0 did the last half of the last mile at 9.4. Felt good to end the week fast. Total Run 12 miles, 1:24:44, Avg Pace 7:04 | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.20 | 15.00 | 0.00 | 5.00 | 0.00 | 41.20 |
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| Cumulus Miles: 10.80 | SpeedStar Miles: 20.40 |
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